Caffeine 用于减重期间的运动表现

A 证据多项大型临床试验一致显示出显著的益处。

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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结论

Key Study Findings

In Vitro

Niacin supplementation impairs exercise performance.

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

研究人群: None

Review

Herbal medicine for sports: a review.

Dose: None vs: None Outcome: None 效果: None None

研究人群: Athletes

Controlled Clinical Trial 8.0 weeks

Selected herbals and human exercise performance.

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

研究人群: athletes

Key Statistics

研究数量

5000

受试者

↑

Positive

等级

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 次引用

Herbal medicine for sports: a review. Review

Journal of the … 2018 150 次引用

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 次引用

Dosage & Usage

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

常用剂量

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

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

研究中使用的剂量

剂量	持续时间	效果	N
5 mg/kg	--	Neutral	--
None	--	Mixed	--
1 g	8.0 weeks	Mixed	--

最佳服用时间： Morning or pre-exercise; avoid within 6 hours of bedtime; tolerance develops over 1-2 weeks

Safety & Side Effects

已报告的副作用

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

已知相互作用

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

可耐受最高摄入量： 400 mg/day (FDA general guideline for healthy adults)

在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。

Frequently Asked Questions

Does Caffeine help with 减重期间的运动表现?

Based on 40 studies with 5,000 participants, there is strong evidence from multiple clinical trials that Caffeine may support 减重期间的运动表现 management. Our evidence grade is A (Strong Evidence).

How much Caffeine should I take for 减重期间的运动表现?

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 减重期间的运动表现?

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.

其他成分用于减重期间的运动表现

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

Caffeine 用于其他健康状况

脂肪氧化增强 A 减重平台期 C

快速结论

Evidence Strength92%

High confidence

研究分析

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

对比替代方案

查看其他成分针对该健康状况的对比结果。

查看所有成分用于减重期间的运动表现

了解更多

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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Caffeine 用于 减重期间的运动表现