A new study published in the Journal of Strength & Conditioning Research indicates that the immediate ingestion of caffeine (6 mg·kg−1 body weight) prior to resistance training:

  1. Reduces the level of muscle fatigue and,
  2. Preserves leg power throughout the training session,
  3. With zero increase in muscle damage

Which is awesome if you are interested in getting stronger, faster, bigger and/or more powerful.

In the study, six male handball athletes ingested placebo (PLA) or caffeine (CAF) (6 mg·kg−1 body mass) capsules on 2 different occasions. Sixty minutes after ingestion of the capsules, serum CAF levels were evaluated.

Thereafter, all participants performed a protocol of vertical jumps (VJs). The protocol consisted of 4 sets of 30 seconds of continuous VJs with 60 seconds of recovery between sets.

Blood lactate (LAC) and creatine kinase (CK) levels were determined before and after the protocol.

We found significant differences in serum CAF levels between PLA (0.09 ± 0.18 µg·ml−1) vs. CAF (6.59 ± 4.44 µg·ml−1) (p < 0.001).

Caffeine elicited a 5.23% (p≤ 0.05) improvement in the leg power compared with PLA. The CAF trial displayed higher LAC (p ≤ 0.05) compared with PLA (6.26 ± 2.01 vs. 4.39 ± 2.42 mmol·L−1, respectively) after protocol of VJs, whereas no difference in CK was observed between trials (p > 0.05).

These results indicate that immediate ingestion of CAF (6 mg·kg−1 body weight) can reduce the level of muscle fatigue and preserve leg power during the test, possibly resulting in increase in LAC. There was no increase in muscle damage, which indicates that immediate administration of (6 mg·kg−1 body weight) CAF is safe. Thus, nutritional interventions with CAF could help athletes withstand a greater physiological overload during high-intensity training sessions.

The results of this study would be applicable to sports and activities that require repetitive leg power.

What does this mean to you?

  • To properly follow the protocol used in the study, you need to ingest 6mg of caffeine per 1kg of body weight ( 2.72mg per 1lb of bodyweight)
  • There is approximately 100mg of caffeine in 1 cup of coffee
  • Which means that a 150lb trainee would need to drink 408mg or 4 cups of coffee before training….probably not the best idea if you don’t want to spend your workout in the bathroom.
  • The same caffeine-math applies to tea, Red Bull, 5 Hour Extra Strength Energy Shot (the strongest energy drink with 242mg of caffeine), etc..

As a result, you are going to need to purchase some caffeine pills if you want to take advantage of this caffeinated training boost.

And of course, not everyone’s GI tract is going to do well with all that caffeine.

BUT…if your gut is okay with a big dose of caffeine AND you’re looking to break through a training plateau, supplementing with caffeine immediately pre-workout could be exactly what you’re looking for.

ronnie coleman squat

NOTE: If you try this caffeine protocol, I would love to hear how it works for you. Feel free to contact me on Twitter or Facebook.

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