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A recent study on caffeine's effects in young female athletes sheds light on optimizing performance in short-term high-intensity exercises. This randomized, crossover, double-blind study included sixteen female athletes from Tunisia, aged 16 to 18. These athletes participated in four experimental sessions, each separated by at least a 72-hour washout period, where they ingested either a placebo or one of three caffeine dosages (3 mg/kg, 6 mg/kg, and 9 mg/kg). Performance tests were conducted 60 minutes post-ingestion.
The research revealed that a 6 mg/kg caffeine dosage significantly boosted performance, outperforming both the lower 3 mg/kg and the higher 9 mg/kg dosages. While the 9 mg/kg dose showed more adverse side effects, the 3 mg/kg dose was less effective. Notably, caffeine is known for its ability to improve alertness, reduce perceived effort, and enhance endurance, which can be particularly beneficial for athletes.
The findings recommend the 6 mg/kg dose as the optimal balance, maximizing performance benefits and minimizing negative effects. This research provides valuable insights into caffeine's role in female athletes' performance, emphasizing the moderate dose's advantages for short-term maximal performance with fewer side effects. The study contributes to a better understanding of how to use caffeine effectively to enhance athletic performance while mitigating risks.