How Much Caffeine Do You Actually Need? (NEW STUDY) | Strength Training and Endurance


How Much Caffeine Do We Actually Need for
Performance? (NEW STUDY)
Caffeine, the world’s most widely used stimulant. And arguably the most crucial element in all
stimulant-based pre-workout supplements for its ergogenic, performance-enhancing effects. But how much caffeine do we actually need? When we consider that some pre-workouts have
caffeine dosages of more than half of the recommended maximum of 500 milligrams, we
have to wonder if such a high dose is even warranted. Well, perhaps a newly published research might
help shed some light on this question: at what dose, if any, can we expect to experience
caffeine’s exercise performance benefits? Let’s get to it. Hey guys, before we start, I do wanna mention,
thanks to your recommendations, hoodies are now available in the PicFit shop. After doing some research, I finally have
the premium quality and super softhoodies that I’m extremely proud of. I guarantee that you’ll enjoy it as well. And I do wanna quickly thank everyone that
have already made a purchase, it really does mean a lot to me knowing that people do wanna
support my work. If you enjoy these videos as well and believe
in what I’m trying to do here, giving as objective of information as I possibly can,
then please support me through the PicFit Shop or else I have to start selling myself
out with some random protein pre-workout ebook blend or something. I also wanna make more videos, hopefully two
videos per week rather than one, and your support would definitely help with that. That’s picfitshop.com! 15% off on hoodie preorders are going on right
now until November 18th, so take advantage of that. And maybe even check out some of the shirts. Thank you, now back to the video. In this new study by Grgic et al, 28 resistance
trained men were tested in four different areas: Upper-body strength, lower-body strength,
upper-body endurance, and lower-body endurance. They were done via a one-rep max test for
strength and with as many reps possible at 60%1RM for endurance. Five difference experimental trials were performed,
three of which tested the effects of three different caffeine doses: 2, 4, and 6 milligrams
per kilogram of bodyweight one hour before training. For the average 80-kilogram individual, that’s
160, 320, and 480 milligrams of caffeine respectively. The remaining two experiments were controls,
one with and one without a placebo. Now for the fun part, the results:
Improvements were indeed seen with caffeine, but not in all tests. In terms of strength, upper body strength
needed the higher dosages of 4 and 6 milligrams per kilogram to see statistically meaningful
benefits. But even with those higher doses, the bench
press maxes only went from about 106 kilos in the control to roughly 108 kilos in the
higher caffeine dosages. That maybe worthwhile for some, like strength
athletes pushing their limits, but it isn’t much for most others. More importantly, this was only in comparison
to the NO placebo trial. Against an actual placebo, all three doses
did not have a statistically significant benefit. Lower body strength, on the other hand, did
have moderate improvements, but it’s a bit reversed. In this case, ONLY the 2-milligram dose observed
statistically significant improvements, increasing squat 1RM to 132.2 kilos versus BOTH control
trials at 129 kilos. A 3+ kilo 1RM increase is definitely better,
although not mind-blowing. Plus, since the 4 and 6 milligram dosages
did nothing, this suggest having TOO much caffeine might potentially blunt strength
benefits. Now, for endurance, it’s a bit of a mixed
bag. For upper body muscle endurance, caffeine
did… pretty much nothing. All five trials hovered around 20.5 to 21
reps in the 60%1RM bench press. The only place we see a much clearer and meaningful
caffeine benefit is with lower body endurance. The no placebo and placebo trials observed
21.7 and 21.1 reps respectively in the 60%1RM squat. Although there were no statistical differences
for the three caffeine trials, they all set about 4 to 5 reps above the controls, with
25 to 26 reps. But since they did not see any difference
between the three trials, this suggests that having a low caffeine dose is enough to exhibit
lower body endurance benefits and more won’t do you better. So now taking all of this great data into
consideration, what does it mean for you? First, we gotta point out again that this
study was done in resistance trained men, which luckily should apply to the majority
of you following this channel. But generalization of the findings outside
of this population wouldn’t be rational. With that being said, when it comes to caffeine’s
performance benefits, it might not be something worthwhile for strength. Or at least don’t get your hopes up thinking
that it will boost your 1RM any more than a few percentage points. Endurance is a bit trickier. To keep things simple, let’s just say that
if it’s leg day, then yes, it might be worth taking. And if you do choose to use it for either
performance reasons, then taking 2 milligrams per kilogram of bodyweight is all you need. Now one limitation of this study I do wanna
point is the matter of caffeine tolerance. The majority of participants were low habitual
caffeine users, consuming no more than 100 milligrams of caffeine per day. Some, if not most of us, generally take in
more. And the lowest dose of this study was also
higher than 100 milligrams. It’s likely that the higher caffeine dose
than the subjects were used to might explain the effects they observed, but not entirely. Whether we’ll see benefits in users with
habitually higher intakes is up in the air. Maybe something like cycling your caffeine
if you’re a high-caffeine user might be a good idea. But that’s about it. Caffeine might help but you certainly don’t
need too much of it. If you wanna check out the study yourself,
I’ll link it in the description. Let me know about your caffeine experiences
in the comments below. Has it helped you and if so, how much do you
take? If you enjoyed this video, don’t forget
to give it an ergogenic thumbs up and share it with your caffeine-loving friends. As always, thank you for watching and GET
YOUR PROTEIN!

100 Replies to “How Much Caffeine Do You Actually Need? (NEW STUDY) | Strength Training and Endurance”

  1. Neat! Thanks for featuring my selfie rocking the PicFit brand! Always loved the channel. I think I'll snag a hoodie as an early Christmas present for myself.

    P.S. Happy to see us Patrons featured at the bottom of the video again. Some fierce competition in the Patreon video poll this time. Hope to see the next one soon. : ) I like thinking up cool topics for new videos.

  2. Heard that caffeine might be more beneficial post workout because it speeds up recovery through refueling muscles with glycogen and thus your recovery will be better, can you please address this one in one of your videos? Thanks brother.

  3. Main cliff note: 2mg per kg of bodyweight on leg days. Upper body, caffeine does not help much. Caffeine tolerance should be tested for those who do not take much.

  4. Caffeine should effect the total workout volume in a workout and not just the one tested rep or sett shown in the studie.
    Is there a studie show the effect on total volume increase in a workout due to caffeine?
    I understand that this is hard to studie due to the many variables, but this is the interesting part.
    The time you can workout goes up when taking caffeine and therefore workvolume increases, and there is the argument for using caffeine. Then a studie should show how volume changes with different dosage of caffeine.

  5. picture fit… is there any lowering effect of caffeine if you take it at the same time as yesterday (ex.mon4pm,tue4pm) does our body resist caffeine if it knows when we will take it?

  6. I'm a bit surprised by these findings mentioned in this video, but I have to keep in mind that it's only a single study.
    I used to go with 500mg(!) caffeine (per Examine's old "recommendation") until the sharp intestinal pain became too worrying, so now I'm down to only 250mg. The effect is clear: Since I'm more mentally determined, I rest less between sets, and can push myself harder. This often makes me gas out before I'm done with the sets, but training this meta-endurance is the whole idea.

  7. hey man, while its true that caffeine boosts performance, it doesn't help with strength or muscle gain. what builds strength and muscle is progressive overload, meaning even if you're a little stronger each workout with caffeine, it wont build strength faster. in fact, caffeine slightly hinders strength and muscle gain from hindered recovery.

  8. In one of your videos you said something about citrulline malate as a potentially beneficial supplement. Any new info on that?

  9. What about for cardiovascular endurance? I’m curious on the performance benefits endurance athletes can have from caffeine and what dosage is best for that.

  10. Hey, i dont have much knowledge about workout, exercise types, and fitness in general and how to choose right exercise and its types, im currently reading Body for Life by Bill Phillips, can you suggest some more books on workout for beginners which explains how exercises works and its types, body types which i wanna acquire after workout and how to improve other things like stamina, agility etc

  11. Well , that confirms the earlier studies, in some running studies it is even negative. But I am drinking the coffee to wake up and drag myself to the gym not for the training itself.

  12. In my experience, Caffeine combined with motivational music helps me get through a whole workout. Without it I find myself wanting to leave around 20min in. Personally, I suggest taking a strong cup of coffee and a non-stim pre before a workout. Try it, you will sleep better and actually get a good 1hr's workout in.

    With regards to the non-stim pre, try NPL Black Series Vaso Pump.

  13. I feel like caffeine doesn’t actually make u stronger or even get more reps, it just makes the session more enjoyable? Anyone else get really euphoric in the gym on caffeine and not so much without?

  14. I can tell you right now that pre-workout is not for me. It makes my eye all twitchy and it takes literal days for me to completely flush my system empty of caffeine. Taking 4-5 cups of coffee in a scoop of pre-workout ain't for me chief lol. I hated my eye twitching. If anything I'll try just regular coffee if I need a pep in my step for the gym

  15. SInce I think performance in the gym has a strong mental component, I feel like consuming something you associate with enhanced workouts can provide a motivation boost and thus a performance boost, regardless whether it actually provides physical benefits. So I will keep having my cup of coffee and believe in my enhanced readiness to go all out.

  16. 28 individuals??? that's again a joke sample…did they even reported the statistical power? did they even reported individual differences???? do not even bother with this type of research papers…they are published only to serve academics' publish or perish purpose…as long as there is no meta-analysis with at least several dozens of thousands of individuals or ideally at least several dozens of hundreds of thousands of individuals there is no generalizable evidence for the population…just try how and if caffeine works for yourself…

  17. I'm a coffee drinker, i prefer the italian style espresso, i have 2-3 per day, still when i use sometimes a pre workout with 200-300 mg of coffein, i tend to not feel that well. I don't faint or anything it just doesn't feel right and i don't feel improved performance at all.

  18. Would the results have changed if they took it earlier or later rather than 1 hour before training? It's frustrating that they didn't take time of intake into consideration…

  19. 10,000mg daily to start. Redline Extreme, Bang, Redbull and Monster. Just sip on these through out the day untill you reach the mark. Thank You.

  20. Dr. Eric Helms also made a video about this and provides great information regarding caffeine. Here is the link
    https://www.youtube.com/watch?v=0YUnPd1NVzg&feature=share

  21. You don't need caffeine. You made yourself need caffeine that your body forgets stimulating itself without substance use. It's like any other type of substance, from sugar to opioids.

  22. I think it's more of a mental thing. I personally hit slightly higher weights when I have caffeine and it's honestly probably because I think i feel better, rather than just actually feeling better

  23. This trial doesn't say much. A pre-workout which most here use when working out has a combination of other ingredients and when combined with caffeine might yield a much different result. For me the caffeine isnt the most important of the ingredients but I know for a fact on days when Im tired the caffeine perks me up right where I need to be.

  24. I cycle my preworkouts. I'm a high stim junkie, so my preworkouts consist of more stimulants, than just caffeine. Focus and mood elevation are a must, before the gym. They make for a better experience. Stim junkies, know what I'm talking about. 160 milligrams of caffeine, is walmart bullshit. We need minimum, 350mg. 😜

  25. This study is stupid. 50-100mg is plenty for those who don't have tolerance. 480mg is getting to the unsafe point for those without a high tolerance
    (im not Med, just a Cognitive Science major)

  26. Would like to see a study that looks at performance throughout a full workout. Later exercises in a workout may see increased performance as fatigue sets in. A single set of one exercise seems too limiting to be useful information for the typical gym goer. Maybe useful for the PR setting power lifter.

  27. Consuming too much caffeine makes me feel light headed and with leg workouts I can see how this would affect performance due to
    Body position and vessel compression.

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