The phrase
"caffeine ingestion" means consuming or taking in caffeine into your body.
Full definition
Astorino TA, Martin BJ, Schachtsiek L, Wong K, Ng K. Minimal effect of acute
caffeine ingestion on intense resistance training performance.
Astorino T.A. et al. (2009), J. Efficacy of Acute
Caffeine Ingestion for short - term high - intensity exercise performance: A Systematic Review.
Duncan MJ, Stanley M, Parkhouse N, Cook K, Smith M. Acute
caffeine ingestion enhances strength performance and reduces perceived exertion and muscle pain perception during resistance exercise.
The review concluded that
overall caffeine ingestion can be an effective ergogenic aid for endurance athletes when consumed in moderate quantities (3 - 6 mg / kg body weight), before and / or during exercise3.
While this may be over exaggerated at times, there is a heap of evidence to show that
caffeine ingestion pre exercise will lead to improvements in performance and reductions in sensation of effort — effectively meaning that we feel as if we are doing less work when we are in fact working harder than ever.
This study from the Journal Of Medicine And Science In Sports tested the effects
of caffeine ingestion on metabolism and performance during prolonged exercise using 9 competitive cyclists.
British Journal Of Sports Medicine, 2011, 45 • M. Doherty and P. M. Smith (2005) «Effects of
caffeine ingestion on rating of perceived exertion during and after exercise: a meta - analysis.»
Scandinavian Journal of Medicine & Science in Sports, Volume 15, Issue 2, pages 69 — 78, April 2005 • D. Essig, D. L. Costill and P. J. Van Handel (1980) «Effects of
Caffeine Ingestion on Utilization of Muscle Glycogen and Lipid During Leg Ergometer Cycling.»
Effects of
caffeine ingestion on exercise testing: a meta - analysis Effects of caffeine on energy metabolism, heart rate, and methylxanthine metabolism in lean and obese women Authority Nutrition - Coffee: Good or Bad Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals.
The Heart of the Pressor Effect: Acute
Caffeine Ingestion and Resting Heart Rate Variability, Journal of Caffeine Research, Volume 7 (1).
Caffeine ingestion (5mg / kg body weight) was statistically significant in reducing the reported intensity of muscle pain and the effect was larger in the group of habitually low caffeine consumers11.
Norager CB, Jensen MB, Weimann A, Madsen MR. Metabolic effects of
caffeine ingestion and physical work in 75 - year old citizens.