Pre-Exercise Caffeine Enhances Bench Press Performance

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This study explored the effects of chronic caffeine supplementation on strength training adaptations, specifically during the bench press (Smith machine).

Conducted by researchers from various Spanish universities, the study involved 16 healthy participants who were divided into two groups: one group ingested a placebo, while the other consumed caffeine at a dosage of 3 mg/kg of body mass before each training session for four weeks.

Key Points

• Objective: To determine whether pre-exercise caffeine intake enhances training adaptations in bench press strength compared to a placebo.

• Methodology:

  • Participants underwent a controlled, double-blind, randomised design.

  • The training protocol consisted of 12 sessions over four weeks, focusing on bench press exercises.

  • Performance was assessed through one-repetition maximum (1RM) tests and force-velocity measurements before and after training.

• Results:

  • Both groups showed similar improvements in 1RM strength (caffeine: +13.5%, placebo: +11.3%; p = 0.53), indicating no significant difference in maximal strength gains.

  • However, the caffeine group exhibited significantly greater improvements in mean and peak velocity across a range of loads (from 40% to 100% of their 1RM) compared to the placebo group.

    • For instance, at 100% of 1RM, mean velocity increased from 0.14 m/s to 0.25 m/s in the caffeine group versus only minor improvements in the placebo group.

• Conclusions:

  • Chronic pre-exercise caffeine intake did not enhance maximal strength gains (1RM) but significantly improved muscle performance adaptations at submaximal loads during bench press training.

  • The findings suggest that caffeine can be an effective ergogenic aid for enhancing performance during resistance training, particularly in terms of velocity and power output.

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Key Takeaways

• Caffeine as an Ergogenic Aid: The study supports the use of caffeine as a beneficial supplement for athletes engaged in resistance training, particularly for improving performance at moderate loads rather than maximal strength.

• Practical Implications: Coaches and sports nutritionists may consider recommending caffeine supplementation before workouts to enhance training adaptations, while also monitoring dosage to avoid potential negative side effects associated with chronic use.

• Future Research Directions: Further studies are needed to explore different doses, timings, and types of exercises to fully understand the potential benefits and mechanisms behind caffeine's effects on resistance training adaptations.

This research contributes valuable insights into how chronic caffeine intake can influence strength training outcomes, emphasising its role beyond acute performance enhancement.

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Reference

Lara, B., Del Coso, J., & Salinero, J. J. (2021). Pre-exercise Caffeine Intake Enhances Bench Press Strength Training Adaptations. Frontiers in Nutrition, 8, 622564. https://doi.org/10.3389/fnut.2021.622564