Risk or benefit? Side effects of caffeine supplementation in sport: a systematic review.
Jefferson Gomes de SouzaJuan Jose SalineroFabiano de Souza FonsecaBruno Victor Corrêa da SilvaDiego Brito SouzaRodrigo Luiz da Silva GianoniAleksandra FilipJúlio Cerca SerrãoJoão Gustavo ClaudinoPublished in: European journal of nutrition (2022)
In summary, caffeine supplementation in the doses habitually used to enhance physical performance produces several side effects, both after exercise and at least 24 h after the ingestion. However, the prevalence and magnitude of side effects with high doses of caffeine were habitually higher than with low doses of caffeine. From a practical perspective, using ~3.0 mg/kg of caffeine may be the dose of choice to obtain the ergogenic benefits of caffeine with the lowest prevalence and magnitude of side effects.