S2 EPISODE 47 - Effect of Caffeine Intake on Muscle Strength and Power w/ Jozo Grgic PhD(c)

Season 2 Episode 47, Dr. Bubbs sits down with expert Jozo Grgic PhD(c) to talk about the effects of caffeine intake on resistance training. Jozo outlines the mechanisms of how caffeine may impact strength and power-based training, lower-body versus upper-body movements, as well as its effects on pain and hormone response to training. He also discusses the caffeine dose ranges, coffee versus caffeine supplements, what the research says for female athletes and the effects of caffeine gum on performance. Jozo also shares how caffeine impacts blood pressure and his thoughts on the evolution of caffeine research.

Summary of This Episode

3:00 – The mechanisms of how caffeine impacts resistance exercise

5:00 – The effects of caffeine on power-based exercises and lower-body versus upper-body movements.

9:00 – Rate of perceived exertion and resistance vs. endurance training

12:00 – Caffeine effects on pain during resistance exercise

13:30 – Caffeine’s effects on testosterone and cortisol post-training

14:45 – Caffeine dosing for resistance training

18:45 – Caffeine intake in female resistance training

22:00 – Coffee vs. caffeine for resistance training

28:30 – Caffeine washout period and the amount of caffeine in your coffee (vs. published literature).

30:00 – Chewing gum and speed of caffeine uptake

32:30 – Impacts of caffeine on blood pressure

Research Papers

Caffeine ingestion acutely enhances muscular strength and power but not muscular endurance in resistance-trained men

Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis

About Jozo Grgic

A researcher from Croatia with a Masters degree in exercise science, Jozo is currently doing his PhD in exercise science and exercise physiology (with a focus on the effects of caffeine supplementation on exercise performance) at Victoria University, Melbourne. Jozo has co-authored around 30 peer-reviewed papers (many collaborations with Brad Schoenfeld) with a special focus on resistance exercise prescription and caffeine supplementation. Follow Jozo on Twitter @Jozo_Grgic .

S2 EPISODE 10 - The Impacts of Caffeine On Sleep & Circadian Rhythms in Athletes w/ Dr. Ian Dunican PhD

In Season 2 Episode 10, Dr. Bubbs interviews Dr. Ian Dunican PhD to talk about the use of caffeine in pro sport and how it impacts sleep duration and efficiency. Ian shares his insights on caffeine use and habits of athletes, how caffeine use impacts sleep on game days, the fact many athletes are unaware of the amount of caffeine they consume overall, as well as his research on jet lag and sleep disorders in athletes. Terrific insights and actionable tips from Dr. Dunican!

Lay-Ups From This Episode

1)             Caffeine in the evening, even in low-doses, can negatively impact sleep duration and efficiency.

2)             Many athletes are unaware of the amount of caffeine they consume.

3)             Athletes sleep quality after games is typically poor and it can take multiple days to off-set this sleep debt.

Link to Research

Caffeine use in a Super Rugby game and its relationship to post-game sleep

About Dr. Ian Dunican PhD

Ian Dunican has twenty years international professional experience in Project Management, Health and Safety and Fatigue Risk Management Systems (FRMS) in military, mining, oil and gas. He is the Director of Sleep4Performance, an expert consultancy for FRMS and operations, and a researcher at the University of Western Australia (UWA), where he works with elite sporting organisations for optimisation of performance and recovery. Follow Ian on Twitter here.