Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Caffeine is widely used in the bodybuilding community, and its use is supported by a substantial body of scientific evidence. Caffeine is a central nervous system stimulant that has been shown to enhance physical performance, particularly in endurance and high-intensity exercise, which are both relevant to bodybuilding. Multiple studies have demonstrated that caffeine can improve muscular endurance, strength, and power output, as well as reduce perceived exertion and fatigue. These effects are primarily attributed to increased adrenaline release, improved neuromuscular function, and enhanced mobilization of fatty acids, which can spare muscle glycogen during workouts.

A 2019 systematic review in the Journal of the International Society of Sports Nutrition concluded that caffeine supplementation—typically in doses of 3-6 mg/kg body weight—can significantly improve various aspects of exercise performance, including strength and sprint performance. Another meta-analysis published in Sports Medicine (2020) found consistent positive effects of caffeine on maximal muscle strength and muscular endurance, specifically in resistance-trained individuals.

While caffeine's benefits are clear, its response can vary among individuals due to genetic differences and tolerance. Side effects such as jitteriness, increased heart rate, or sleep disruption may also occur. Nonetheless, the evidence strongly supports caffeine as an effective, scientifically validated aid for bodybuilding, especially when used in moderation and timed appropriately before training sessions.

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