Caffeine Boosts Muscle Strength & Power: Meta-Analysis Evidence

Dr. Kumar’s Take

Caffeine consistently improves both maximal strength and muscle power in trained and untrained individuals. The effect is small to moderate in magnitude but statistically reliable. It is one of the most evidence-supported ergogenic aids available.

Key Takeaways

• Caffeine ingestion enhances maximal strength and muscle power in resistance exercise.
• Effect sizes are typically 0.2–0.4, representing small-to-moderate improvements.
• Benefits occur across exercise types — isometric, dynamic, and sport-specific tasks.
• Most effective doses are 3–6 mg/kg body weight taken 30–60 minutes before exercise.

Actionable Tip

For performance enhancement, 3–6 mg/kg caffeine taken about an hour before training is supported by multiple trials. Lower doses may still benefit alertness and power output.

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Ashwagandha Enhances Strength, Muscle Size, and Recovery in Young Men

Dr. Kumar’s Take

This study is one of the clearest demonstrations that ashwagandha can do more than just reduce stress. In resistance-trained men, daily supplementation led to greater increases in strength, muscle size, and recovery. Importantly, testosterone levels also rose, showing a clear anabolic effect. For men focused on training gains, this trial gives ashwagandha real credibility.

Key Takeaways

✔ Ashwagandha supplementation improved bench press and leg extension strength significantly more than placebo.
✔ Muscle size increased, with greater gains in arm and chest circumference.
✔ Serum testosterone levels rose in the ashwagandha group.
✔ Markers of recovery improved, including lower exercise-induced muscle damage.

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