咖啡因剂量和施用方法对时间试验性能的影响:系统性审查和网络元分析
Ruiguo Xue1, Jin Huang1, Bin Chen2
1School of Athletic Performance, Shanghai University of Sport, Shanghai 200438, China.
Nutrients
|December 11, 2025
概括
低剂量咖啡因囊 (大约3mg/kg) 是最有效的提高耐力赛表现. 适量囊和口香糖也有益,但个人的反应各不相同.
科学领域:
- 运动生理学 运动生理学
- 运动营养 运动营养
- 绩效提升 提高绩效的方法
背景情况:
- 咖啡因是耐力运动员认可的人体工程学辅助剂.
- 对表现的最佳咖啡因摄入策略 (方法和剂量) 尚不清楚.
- 这项研究解决了基于证据的咖啡因补充方案的需求.
研究的目的:
- 系统地审查和网络分析咖啡因的给药方法和剂量,以达到时间试验的性能.
- 为了比较不同咖啡因摄入策略的有效性.
- 为运动员确定最佳的咖啡因补充方案.
主要方法:
- 按照PRISMA指南进行系统审查和网络元分析.
- 在主要的科学数据库中进行全面的文献搜索,直到2025年7月.
- 包括48项研究 (612名参与者) 分析咖啡因 (囊,口香糖,口水) 和剂量 (低:≤3毫克/公斤;中等: 4-6毫克/公斤) 时间试验的表现.
主要成果:
- 低剂量咖啡因囊 (≤3 mg/kg) 显著减少了时间试验完成时间 (SMD = -0.34).
- 中剂量囊 (4-6 mg/kg) 和中剂量口香糖也提高了性能.
- 低剂量囊显示了提高平均输出功率的最高概率 (SMD = 0.38).
结论:
- 低剂量咖啡因囊 (≈3 mg/kg) 是提高计时赛表现的最有效策略.
- 适量囊和口香糖是可行的替代品,但个体反应的变化是显著的.
- 未来的研究应该探索个性化咖啡因补充策略的遗传和身体组成因素.
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