How Does Caffeine Enhance Athletic Performance? A Literature Review of Its Effects, Mechanisms of Action, Safety, Side Effects, and Sport- and Sex-Based Differences.
DOI:
https://doi.org/10.12775/QS.2026.54.70697Keywords
caffeine supplementation, sex-based differences, safety of supplementation, atheltic performance, strenght and power, ergogenic effectsAbstract
Introduction: Caffeine is a methylxanthine compound naturally found in coffee beans, tea leaves, and cocoa. It is among the most widely consumed psychoactive substances worldwide. Its primary mechanism of action involves antagonism of adenosine receptors within the central nervous system, resulting in reduced perception of fatigue and enhanced alertness. Caffeine’s effects on the peripheral nervous system include increased intracellular calcium release and inhibition of phosphodiesterase activity, thereby enhancing muscle contractility and promoting utilization of energy substrates [1]. The metabolic effects of caffeine encompass multiple biochemical pathways [8]. Although caffeine exerts a multifactorial effect on aerobic performance its use should be carefully considered in the context of potential adverse effects [12]. Evidence derived from studies conducted in diverse athletic populations suggests that caffeine supplementation may represent an effective strategy for optimizing performance while preserving long-term athlete health.
Aim of the study :The aim of this study is to systematically analyze available literature regarding the effects of caffeine, its mechanisms of action, safety profile, adverse effects, and variability in response according to sport discipline and sex.
Material and Methods: Review and analysis of randomized clinical trials and clinical trials from 2010 to 2025 available on PubMed and Google Scholar.
Conclusions: The findings indicate that caffeine may serve as an effective ergogenic aid across a wide range of sports disciplines, provided that it is administered within safe dosage ranges tailored to individual needs—taking into account the specific characteristics of the discipline, athlete-related factors and individual tolerance [2]. Furthermore, current evidence indicates comparable magnitude of benefits in both female and male athletes across various disciplines [5], highlighting the broad applicability of caffeine as an ergogenic aid.
References
[1] M. Halz, M. Kaszuba, D. Gawel, J. Jarosz, P. Matykiewicz, and M. Bichowska, “Influence of caffeine supplementation on bench press performance – review,” Trends in Sport Sciences, vol. 28, no. 2, pp. 69–82, Feb. 2021, doi: 10.23829/TSS.2021.28.2-1.
[2] N. S. Guest et al., “Position stand: Caffeine and exercise performance,” Journal of the International Society of Sports Nutrition, Jan. 2021, doi: 10.1186/s12970-020-00383-4.
[3] H. Bougrine et al., “Optimizing short-term maximal exercise performance: The superior efficacy of a 6 mg/kg caffeine dose over 3 or 9 mg/kg in young female team-sports athletes,” Nutrients, vol. 16, no. 5, Feb. 2024, doi: 10.3390/nu16050640.
[4] J. Tallis, J. D. Michael, D. C. Neil, R. O. Morris, and A. T. Ryan, “Are caffeine effects equivalent between different modes of administration: The acute effects of 3 mg.kg^(-1) caffeine on the muscular strength and power of male university rugby union players,” Journal of the International Society of Sports Nutrition, vol. 21, no. 1, p. 2419385, Oct. 2024, doi: 10.1080/15502783.2024.2419385.
[5] S. L. Jimenez, J. Dedaz-Lara, H. Pareja-Galeano, and J. D. Coso, Caffeinated Drinks and Physical Performance in Sport: A Systematic Review, Nutrients, vol. 13, p. 2944, Aug. 2021, doi: 10.3390/nu13092944.
[6] M. Merchelski et al., “Preferences in the use of ergogenic aids in regular strength trainees,” Journal of Kinesiology and Exercise Sciences, vol. 107, no. 34, pp. 17–26, Sep. 2024, doi: 10.5604/01.3001.0054.6639.
[7] J. Antonio, F. Pereira, J. Curtis, J. Rojas, and C. Evans, “The top 5 can’t-miss sport supplements,” Nutrients, vol. 16, p. 3247, Sep. 2024, doi: 10.3390/nu16193247.
[8] J. Antonio et al., “Common questions and misconceptions about caffeine supplementation: What does the scientific evidence really show?” Journal of the International Society of Sports Nutrition, vol. 21, no. 1, p. 2323919, Mar. 2024, doi: 10.1080/15502783.2024.2323919.
[9] S. Cappelletti, P. Daria, G. Sani, and M. Aromatario, “Caffeine: Cognitive and physical performance enhancer or psychoactive drug?” Current Neuropharmacology, vol. 13, pp. 71–88, Jan. 2015, doi: 10.2174/1570159X1366614121021565.
[10] L. Gilsanz, J. Del Coso, S. L. Jimenez-Saiz, and H. Pareja-Galeano, “Effect of caffeine and nitrates combination on exercise performance, heart rate and oxygen uptake: A systematic review and meta-analysis,” Nutrients, vol. 16, p. 3352, Oct. 2024, doi: 10.3390/nu16193352.
[11] Berjisian, E.; Naderi, A.; Mojtahedi, S.; Grgic, J.; Ghahramani, M.H.; Karayigit, R.; Forbes, J.L.; Amaro-Gahete, F.J.; Forbes, S.C. Are Caffeine’s Effects on Resistance Exercise and Jumping Performance Moderated by Training Status? Nutrients 2022, 14, 4840. doi:10.3390/nu14224840.
[12] U. C. Yildirim et al., “Acute effect of different doses of caffeinated chewing gum on exercise performance in caffeine-habituated male soccer players,” Frontiers in Nutrition, vol. 10, p. 1251740, Oct. 2023, doi: 10.3389/fnut.2023.1251740.
[13] C. Pickering and J. Grgic, “Caffeine and exercise: What next?” Sports Medicine, pp. 1007–1030, Apr. 2019, doi: 10.1007/s40279-019-01101-0.
[14] T.-H. Lei et al., “Caffeine intake enhances peak oxygen uptake and performance during high‑intensity cycling exercise in moderate hypoxia,” European Journal of Applied Physiology, vol. 123, Aug. 2023, doi: 10.1007/s00421-023-05295-0.
[15] Z. Wang, B. Qiu, J. Gao, and J. D. Coso, “Effects of caffeine intake on endurance running performance and time to exhaustion: A systematic review and meta-analysis,” Nutrients, vol. 15, p. 148, Dec. 2023, doi: 10.3390/nu15010148.
[16] R. Morgans et al., “The effect of acute caffeine ingestion on physical performance in elite european competitive soccer match -play,” Scientific Journal of Sport and Performance, vol. 2, no. 3, pp. 402–409, Jun. 2023, doi: 10.55860/BDXS3572.
[17] M. Duncan, A. Dobell, C. Caygill, E. Eyre, and J. Tallis, “The effect of acute caffeine ingestion on repeated upper body anaerobic exercise and cognitive performance,” Jan. 2018, doi: 10.1080/17461391.2018.1508505.
[18] T. Rosemiarti and R. W. Basrowi, “Caffeine intake and its effect on hydration status among workers: A literature review,” IJCOM, vol. 3, no. 2, pp. 113–122, Dec. 2023. doi:10.53773/ijcom.v3i2.98.113-22
[19] G. M. Marcus et al., “Acute effects of coffee consumption on health among ambulatory adults,” The New England Journal of Medicine, vol. 388, pp. 1092–1100, Mar. 2023, doi: 10.1056/NEJMoa2204737.
[20] D. B. Souza, J. D. Coso, J. Casonatto, and M. D. Polito, “Acute effects of caffeine‑containing energy drinks on physical performance: A systematic review and meta‑analysis,” Eur J Nutr, Oct. 2016, doi: 10.1007/s00394-016-1331-9.
[21] M. Mohr, J. J. Nielsen, and J. Bangsbo, “Caffeine intake improves intense intermittent exercise performance and reduces muscle interstitial potassium accumulation,” Journal of Applied Physiology, pp. 1372–1379, Aug. 2011, doi: 10.1152/japplphysiol.01028.2010.
Downloads
Published
How to Cite
Issue
Section
License
Copyright (c) 2026 Martyna Pacanowska-Trawnicka, Małgorzata Blecharczyk, Igor Zydlewski, Martyna Mrozek, Aleksandra Jakimowicz, Agnieszka Zielińska, Zuzanna Kamińska, Aleksandra Malcher
This work is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License.
Stats
Number of views and downloads: 17
Number of citations: 0
