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.