Caffeine für Exercise Performance for Weight Loss

A Evidenz Mehrere große klinische Studien zeigen übereinstimmend signifikante Vorteile.

Meta-analyses show 3-6 mg/kg caffeine improves endurance performance by 3-5%, strength by 2-5%, and sprint performance. Caffeine enhances fat oxidation during exercise by 10-30%. It is one of the most established ergogenic supplements alongside creatine.

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Fazit

Key Study Findings

In Vitro

Niacin supplementation impairs exercise performance.

Dose: 5 mg/kg vs.: placebo Outcome: lipid levels Wirkung: None p=0.02

Population: None

Review

Herbal medicine for sports: a review.

Dose: None vs.: None Outcome: None Wirkung: None None

Population: Athletes

Controlled Clinical Trial 8.0 weeks

Selected herbals and human exercise performance.

Dose: 1 g vs.: control group Outcome: oxidative stress markers Wirkung: None None

Population: athletes

Key Statistics

Studien

5000

Teilnehmer

↑

Positive

Bewertung

Referenced Papers

Do Long-Haul Travel and Jet Lag Affect Athletes' Physiological, Humoral and Performance Outcomes? A Systematic Narrative Review. Review

Sports (Basel, Switzerland) 2026

Niacin supplementation impairs exercise performance. Other

International journal for … 2023 1 Zitierungen

Herbal medicine for sports: a review. Review

Journal of the … 2018 150 Zitierungen

Jet lag and air travel: implications for performance. Review

Clinics in sports … 2005

Selected herbals and human exercise performance. Review

The American journal … 2000 278 Zitierungen

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

Übliche Dosierungen

general:: 100-200 mg/day
thermogenic:: 200-400 mg/day
preexercise:: 3-6 mg/kg body weight

Obergrenze: 400 mg/day (FDA general guideline for healthy adults)

In der Forschung untersuchte Dosierungen

Dosierung	Dauer	Wirkung	N
5 mg/kg	--	Neutral	--
None	--	Mixed	--
1 g	8.0 weeks	Mixed	--

Beste Einnahmezeit: Morning or pre-exercise; avoid within 6 hours of bedtime; tolerance develops over 1-2 weeks

Safety & Side Effects

Gemeldete Nebenwirkungen

⚠ Insomnia
⚠ Anxiety and jitteriness
⚠ Increased heart rate
⚠ Digestive upset
⚠ Tolerance development over 1-2 weeks

Bekannte Wechselwirkungen

● Adenosine receptor agonists
● Lithium (reduced clearance)
● Theophylline
● MAOIs
● Other stimulants (additive effects)

Tolerierbare Höchstaufnahmemenge: 400 mg/day (FDA general guideline for healthy adults)

Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.

Frequently Asked Questions

Does Caffeine help with Exercise Performance for Weight Loss?

Based on 40 studies with 5,000 participants, there is strong evidence from multiple clinical trials that Caffeine may support Exercise Performance for Weight Loss management. Our evidence grade is A (Strong Evidence).

How much Caffeine should I take for Exercise Performance for Weight Loss?

Studies have used various dosages. A commonly studied range is 100-200 mg/day. Always consult your healthcare provider before starting any supplement regimen.

Are there side effects of Caffeine?

Reported side effects may include Insomnia, Anxiety and jitteriness, Increased heart rate, Digestive upset. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.

How strong is the evidence for Caffeine and Exercise Performance for Weight Loss?

We rate the evidence as Grade A (Strong Evidence). This rating is based on 40 peer-reviewed studies with 5,000 total participants. The overall direction of effect is positive.

Andere Inhaltsstoffe für Exercise Performance for Weight Loss

Ashwagandha B Iron C L-Carnitine C Green Tea Extract (EGCG) C

Caffeine für andere Beschwerden

Fat Oxidation Enhancement A Weight Loss Plateau C

Kurzfazit

Evidence Strength92%

High confidence

Studienübersicht

RCT (0)Meta (0)Other (40)

Alternativen vergleichen

Sehen Sie, wie andere Inhaltsstoffe bei dieser Beschwerde abschneiden.

Alle Inhaltsstoffe ansehen für Exercise Performance for Weight Loss

Mehr erfahren

References

[1] António Benito et al.. Sports (Basel). 2026. Do Long-Haul Travel and Jet Lag Affect Athletes' Physiological, Humoral and Performance Outcomes? A Systematic Narrative Review. doi:10.3390/sports14030093 PubMed
[2] Greggory R Davis et al.. Int J Vitam Nutr Res. 2023. Niacin supplementation impairs exercise performance. doi:10.1024/0300-9831/a000736 PubMed
[3] Maha Sellami et al.. J Int Soc Sports Nutr. 2018. Herbal medicine for sports: a review. doi:10.1186/s12970-018-0218-y PubMed
[4] Thomas Reilly et al.. Clin Sports Med. 2005. Jet lag and air travel: implications for performance. doi:10.1016/j.csm.2004.12.004 PubMed
[5] L R Bucci. Am J Clin Nutr. 2000. Selected herbals and human exercise performance. doi:10.1093/ajcn/72.2.624S PubMed

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