Caffeine Makes Exercise Feel Easier: Perceived Exertion Meta-Analysis
Dr. Kumar’s Take
This analysis quantifies a key mechanism behind caffeine’s ergogenic benefit — the reduction in perceived exertion. By acting on adenosine and dopamine pathways, caffeine reduces the brain’s sense of effort, allowing individuals to sustain higher workloads or intensity for the same subjective effort level.
Key Takeaways
- Caffeine ingestion reduces perceived exertion during and after exercise compared with placebo.
- Effect size averages −0.5 to −0.7 points on Borg scales across studies.
- The reduction occurs across aerobic, anaerobic, and resistance exercise modes.
- The mechanism is primarily central, involving adenosine receptor blockade and dopaminergic facilitation.
Actionable Tip
For most people, 3–6 mg/kg caffeine 45–60 minutes before exercise can make workouts feel easier at a given workload, enhancing both endurance and power output.