Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
Relatively low and relatively high dose of caffeine equally effective for strength athletes
A dose of caffeine taken before you start strength training can ensure that you can get a few extra reps from your sets. A relatively low dose that is equivalent to two large strong cups of coffee works just as well as twice that dose. Brazilian movement scientists come to this conclusion in a human study, which will soon be published in the European Journal of Sport Science.
On one occasion the men took a placebo one hour before their training, on two other occasions a supplement with caffeine. One time the supplement contained 3 milligrams of caffeine per kilogram of body weight, another time the supplement contained 6 milligrams of caffeine per kilogram of body weight.
The subjects used caffeine in their daily lives, but not in large quantities. They consumed around 80 milligrams of caffeine daily. That's a cup of coffee a day.
"As this is an acute study, we cannot verify the effects of continuous use of caffeine on long-term training."