The soundbite summary: Something is “worth a shot” when it seems to have an effect beyond a placebo effect, and caffeine has this trend across multiple modalities. The effect isn’t large enough to pull someone from average to elite (training and genetics do that), but a ~5% improvement is enough to be interesting for the non-professional athlete.
- Different sources of caffeine and doses;
- How does caffeine affect performance;
- How big of an effect it has;
- Why it is “worth a shot” versus other supplements;
- Limitations of supplementation; and
- Recommendations for how to test to improve performance.
On Beta Alanine and Belief
Guest et al., 2021. International society of sports nutrition position stand: caffeine and exercise performance.
Jimenez et al., 2021. Caffeinated Drinks and Physical Performance in Sport: A Systematic Review.
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