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OptimizeMe Nutrition

on Caffeine’s Effect on Performance

The Consistency Project
The Consistency Project
on Caffeine's Effect on Performance
/

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.

Topics include:

  • 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.

Referenced Episodes:
On Beta Alanine and Belief

Referenced Studies:
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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