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Caffeine and creatine use in sport.

Annals of nutrition & metabolism
January 1, 2010
Mark A Tarnopolsky
Journal ArticleReviewHuman Study
Study Details

Study Goal

The researchers aimed to review the pharmacology and potential mechanisms of caffeine as an ergogenic aid in sports.

Results Summary

Caffeine taken before (3-6 mg/kg) or during (1-2 mg/kg) endurance exercise enhances performance through central nervous system and direct muscle effects, though higher doses can be toxic and ergolytic.

Population

Athletes or individuals engaged in endurance exercise.

Effective Dosage

3-6 mg/kg before exercise or 1-2 mg/kg during exercise.

Duration

Not specified.

Interactions

None mentioned.

Extracted Claims (5)
InterventionDirectionEndpointPopulationDosageImpactClaim #
Caffeine
increase
endurance exercise performance
-
-
enhances performance
#1
Caffeine
neutral
-
-
Higher doses
can be toxic and appear to be ergolytic
#2
Creatine monohydrate supplementation
increase
skeletal muscle total and phosphocreatine
-
10-20%
increases
#3
Creatine supplementation
increase
high-intensity sport performance
-
-
minimally but significantly enhances
#4
Creatine supplementation
increase
the mass and possibly strength gains made during resistance exercise training
-
-
enhances
#5
Abstract

BACKGROUND/AIMS: Caffeine and creatine are 2 of the most widely available and used compounds in sport. Although the use of either is not considered a doping infraction, the evidence does suggest ergogenic potential in certain sports. The purpose of this paper is to review the pharmacology and potential mechanism(s) of action of caffeine and creatine as they pertain to possible use as an ergogenic aid in sport. METHODS: Previous review articles on caffeine and creatine use in sport were screened for relevant information and references, and studies for review and recent articles (2007 onwards) were obtained and reviewed using a PUBMED search with the terms 'caffeine AND exercise', 'creatine and creatine monohydrate AND exercise', and appropriate linked articles were evaluated. RESULTS: Caffeine taken before (3-6 mg/kg) or during (1-2 mg/kg) endurance exercise enhances performance, through central nervous system and direct muscle effects. Creatine monohydrate supplementation at higher (approx. 20 g/day × 3-5 days) or lower (approx. 5 g/day × 30 days) doses increases skeletal muscle total and phosphocreatine by 10-20%. Creatine supplementation appears to minimally but significantly enhance high-intensity sport performance and the mass and possibly strength gains made during resistance exercise training over the first few months. CONCLUSIONS: Although caffeine and creatine appear to be ergogenic aids, they do so in a sport-specific context and there is no rationale for their simultaneous use in sport. Higher doses of caffeine can be toxic and appear to be ergolytic. There is no rationale for creatine doses in excess of the recommendations, and some athletes can get stomach upset, especially at higher creatine doses.

Medical Subject Headings (MeSH)
Athletic PerformanceCaffeineCentral Nervous System StimulantsCreatineDoping in SportsEnergy MetabolismExerciseHumansMuscle, SkeletalPhysical EnduranceSports
Study Links
Quality Scores
Safety70
Efficacy85/10
Quality80/10
Citation Metrics
Total Citations62
Citations/Year4.1
Relative Citation Ratio2.41
NIH Percentile79.8%
Research Impact Scores
APT Score0.75
Weight Score1.35
Normalized Score0.78
Related Supplements
Caffeine and creatine use in sport. | Panacea Index