Effects of Caffeine Dose and Administration Method on Time-Trial Performance: A Systematic Review and Network
Ruiguo Xue1, Jin Huang1, Bin Chen2
1School of Athletic Performance, Shanghai University of Sport, Shanghai 200438, China.
Nutrients
|December 11, 2025
Summary
Low-dose caffeine capsules (approximately 3 mg/kg) are most effective for improving endurance time-trial performance. Moderate-dose capsules and gum are also beneficial, but individual responses vary.
Area of Science:
- Exercise Physiology
- Sports Nutrition
- Performance Enhancement
Background:
- Caffeine is a recognized ergogenic aid for endurance athletes.
- Optimal caffeine intake strategies (method and dosage) for performance remain unclear.
- This study addresses the need for evidence-based caffeine supplementation protocols.
Purpose of the Study:
- To systematically review and network meta-analyze caffeine administration methods and dosages for time-trial performance.
- To compare the effectiveness of different caffeine intake strategies.
- To identify optimal caffeine supplementation protocols for athletes.
Main Methods:
- Systematic review and network meta-analysis following PRISMA guidelines.
- Comprehensive literature search across major scientific databases up to July 2025.
- Inclusion of 48 studies (612 participants) analyzing caffeine administration (capsules, gum, mouth rinse) and dosages (low: ≤3 mg/kg; moderate: 4-6 mg/kg) on time-trial performance.
Main Results:
- Low-dose caffeine capsules (≤3 mg/kg) significantly reduced time-trial completion time (SMD = -0.34).
- Moderate-dose capsules (4-6 mg/kg) and moderate-dose gum also improved performance.
- Low-dose capsules demonstrated the highest probability of enhancing mean power output (SMD = 0.38).
Conclusions:
- Low-dose caffeine capsules (≈3 mg/kg) represent the most effective strategy for enhancing time-trial performance.
- Moderate-dose capsules and gum are viable alternatives, but individual variability in response is significant.
- Future research should explore genetic and body composition factors for personalized caffeine supplementation strategies.
Keywords:
administration methodcaffeine supplementationdosageendurance performanceergogenic aidsself-paced exerciseMore Related Videos
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