Caffeine 관련 체중 감량을 위한 운동 수행력

A 근거 여러 대규모 임상 시험이 일관되게 유의미한 효과를 보여줍니다.

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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결론

Key Study Findings

In Vitro

Niacin supplementation impairs exercise performance.

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

대상 집단: None

Review

Herbal medicine for sports: a review.

Dose: None vs: None Outcome: None 효과: None None

대상 집단: Athletes

Controlled Clinical Trial 8.0 weeks

Selected herbals and human exercise performance.

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

대상 집단: athletes

Key Statistics

연구

5000

참여자

↑

Positive

등급

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 인용

Herbal medicine for sports: a review. Review

Journal of the … 2018 150 인용

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 인용

Dosage & Usage

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

일반적으로 사용되는 용량

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

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

연구에서 사용된 용량

용량	기간	효과	N
5 mg/kg	--	Neutral	--
None	--	Mixed	--
1 g	8.0 weeks	Mixed	--

권장 복용 시간: Morning or pre-exercise; avoid within 6 hours of bedtime; tolerance develops over 1-2 weeks

Safety & Side Effects

보고된 부작용

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

알려진 상호작용

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

일일 최대 섭취 허용량: 400 mg/day (FDA general guideline for healthy adults)

건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.

Frequently Asked Questions

Does Caffeine help with 체중 감량을 위한 운동 수행력?

Based on 40 studies with 5,000 participants, there is strong evidence from multiple clinical trials that Caffeine may support 체중 감량을 위한 운동 수행력 management. Our evidence grade is A (Strong Evidence).

How much Caffeine should I take for 체중 감량을 위한 운동 수행력?

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 체중 감량을 위한 운동 수행력?

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.

Caffeine 다른 건강 상태에 대한 근거

지방 산화 촉진 A 체중 감량 정체기 C

한눈에 보기

Evidence Strength92%

High confidence

연구 분석

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

대안 비교

이 건강 상태에 대한 다른 성분의 비교 결과를 확인하세요.

모든 성분 보기: 체중 감량을 위한 운동 수행력

자세히 알아보기

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

FDA 면책 조항: 이 내용은 미국 식품의약국(FDA)의 평가를 받지 않았습니다. 이 웹사이트의 제품 및 정보는 질병의 진단, 치료, 완치 또는 예방을 목적으로 하지 않습니다. 제시된 근거 등급은 발표된 동료 심사 연구에 대한 우리의 분석에 기반하며, 의학적 조언을 구성하지 않습니다. 건강기능식품 복용을 시작하기 전에 반드시 의료 전문가와 상담하십시오.