Efekti unosa kofeina na performanse trčanja izdržljivosti i vrijeme do iscrpljivanja: sistematski pregled i meta-analiza.
Nutrients
Sažetak istraživanja
Kofein (1,3,7-trimetilksantin) je jedna od najčešće konzumiranih supstanci za poboljšanje performansi u sportu zbog svojih dobro utvrđenih ergogenih efekata. Upotreba kofeina je češća u aerobnim sportovima zbog brojnih dokaza koji potvrđuju prednosti suplementacije kofeinom za vježbanje izdržljivosti. Međutim, većina ovih dokaza utvrđena je laboratorijskim pokusima vožnje biciklom, dok efekti akutnog unosa kofeina na performanse trčanja izdržljivosti nisu pravilno pregledani i meta-analizirani.
Svrha ove studije bila je da se izvrši sistematski pregled i metaanaliza postojeće literature o efektima unosa kofeina na performanse trčanja izdržljivosti. Sistematski pregled objavljenih studija obavljen je u četiri različite naučne baze podataka (Medline, Scopus, Web of Science i SportDiscus) do 5. oktobra 2022. (bez ograničenja u godini na strategiji pretraživanja). Odabrane studije bile su unakrsna eksperimentalna ispitivanja u kojima je uzimanje kofeina upoređivano s placebom na jedno- ili dvostruko slijepi randomizirani način. Učinak kofeina na trčanje izdržljivosti mjeren je vremenom do iscrpljenosti ili hronometrima. Procijenili smo metodološki kvalitet svake studije koristeći Cochraneov alat za rizik od pristrasnosti (RoB 2). Naknadna meta-analiza je izvršena korištenjem modela slučajnih efekata za izračunavanje standardizirane srednje razlike (SMD) procijenjene Hedgesovim g i 95% intervala povjerenja (CI). Rezultati: U analizu je uključeno ukupno 21 randomizirano kontrolirano ispitivanje, s dozama kofeina u rasponu od 3 do 9 mg/kg. Ukupno 21 studija je uključena u sistematski pregled, sa ukupnim uzorkom od 254 učesnika (220 muškaraca, 19 žena i 15 učesnika bez informacija o polu; 167 je kategorizovano kao rekreativno, a 87 kao obučeni trkači.). Ukupni metodološki kvalitet studija ocijenjen je kao nejasan do nizak rizik od pristrasnosti. Meta-analiza je otkrila da je vrijeme do iscrpljenosti u testovima trčanja poboljšano uz kofein (g = 0,392; 95% CI = 0,214 do 0,571; p < 0,001, magnituda = srednja). Analiza podgrupa otkrila je da je kofein bio ergogen za ispitivanje vremena do iscrpljenosti i kod rekreativnih trkača (g = 0,469; 95% CI = 0,185 do 0,754; p = 0,001, magnituda = srednja) i kod treniranih trkača (g = 0,51% do 0,34% CI = 0,51% do 0,34%). 0,566; p = 0,002, magnituda = srednja). Meta-analiza je takođe pokazala da je vrijeme do završetka testova izdržljivosti smanjeno uz kofein u odnosu na placebo (g = -0,101; 95% CI = -0,190 do -0,012, p = 0,026, magnituda = mala). Ukratko, unos kofeina pokazao je značajan ergogeni efekat u povećanju vremena do iscrpljenosti u trčećim probama i poboljšanju performansi u trčenjima na vrijeme. Stoga, kofein može biti koristan kao ergogena pomoć za trčanje izdržljivosti. Potrebno je više dokaza da bi se utvrdio ergogeni učinak kofeina na izdržljivost trčanja kod žena ili najbolja doza za maksimiziranje ergogenih prednosti suplementacije kofeinom.
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Effects of Caffeine Intake on Endurance Running Performance and Time to Exhaustion: A Systematic Review and Meta-Analysis.
Caffeine (1,3,7-trimethylxanthine) is one of the most widely consumed performance-enhancing substances in sport due to its well-established ergogenic effects. The use of caffeine is more common in aerobic-based sports due to the ample evidence endorsing the benefits of caffeine supplementation on endurance exercise. However, most of this evidence was established with cycling trials in the laboratory, while the effects of the acute intake of caffeine on endurance running performance have not been properly reviewed and meta-analyzed. The purpose of this study was to perform a systematic review and meta-analysis of the existing literature on the effects of caffeine intake on endurance running performance. A systematic review of published studies was performed in four different scientific databases (Medline, Scopus, Web of Science, and SportDiscus) up until 5 October 2022 (with no year restriction applied to the search strategy). The selected studies were crossover experimental trials in which the ingestion of caffeine was compared to a placebo situation in a single- or double-blind randomized manner. The effect of caffeine on endurance running was measured by time to exhaustion or time trials. We assessed the methodological quality of each study using Cochrane’s risk-of-bias (RoB 2) tool. A subsequent meta-analysis was performed using the random effects model to calculate the standardized mean difference (SMD) estimated by Hedges’ g and 95% confidence intervals (CI). Results: A total of 21 randomized controlled trials were included in the analysis, with caffeine doses ranging between 3 and 9 mg/kg. A total of 21 studies were included in the systematic review, with a total sample of 254 participants (220 men, 19 women and 15 participants with no information about gender; 167 were categorized as recreational and 87 were categorized as trained runners.). The overall methodological quality of studies was rated as unclear-to-low risk of bias. The meta-analysis revealed that the time to exhaustion in running tests was improved with caffeine (g = 0.392; 95% CI = 0.214 to 0.571; p < 0.001, magnitude = medium). Subgroup analysis revealed that caffeine was ergogenic for time to exhaustion trials in both recreational runners (g = 0.469; 95% CI = 0.185 to 0.754; p = 0.001, magnitude = medium) and trained runners (g = 0.344; 95% CI = 0.122 to 0.566; p = 0.002, magnitude = medium). The meta-analysis also showed that the time to complete endurance running time trials was reduced with caffeine in comparison to placebo (g = −0.101; 95% CI = −0.190 to −0.012, p = 0.026, magnitude = small). In summary, caffeine intake showed a meaningful ergogenic effect in increasing the time to exhaustion in running trials and improving performance in running time trials. Hence, caffeine may have utility as an ergogenic aid for endurance running events. More evidence is needed to establish the ergogenic effect of caffeine on endurance running in women or the best dose to maximize the ergogenic benefits of caffeine supplementation.
Izvorni podaci
- DOI
- 10.3390/nu15010148
- PMID
- 36615805
- PMCID
- PMC9824573
- Provjereno
- 2026-07-26
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