Last year, a double-blind crossover study was published to determine the optimal caffeine intake for improving judo performance. Comparison between 3 mg/kg and 6 mg/kg in Polish national athletes.
Does the effect of caffeine on judo vary with intake?
It is said that nearly half of judo match time is spent in kumite battles to grab hold of the opponent’s uniform, which is advantageous for applying techniques. Naturally, in this fight, it is advantageous to have strong upper body muscles, including grip strength, and at the moment of performing the technique, quick whole body movements and lower body muscle strength are required. Given these characteristics of judo, caffeine, which has evidence to improve muscle strength, muscle endurance, concentration, etc., is thought to be effective.
A number of studies on the effectiveness of caffeine intake in judoka have been conducted so far, and it has been shown that various evaluation indices can be significantly improved compared to placebo. However, the effect is not always consistent. Reasons for the lack of consistency may involve different doses of caffeine used in the studies and differences in usual caffeine intake. In the study presented here, the same athlete underwent a performance test under three conditions: 3 mg/kg and 6 mg/kg of caffeine, and a placebo, to investigate whether the effectiveness of caffeine differs according to dose.
Examination of Polish National Team Players
Eligible conditions for participation in the study were those who had a judo experience of 10 years or more, had trained 2 hours or more a day, 6 days or more a week in the previous year, had a black belt, and were subjectively healthy without any neurological or musculoskeletal diseases. non-smokers who were active and were not taking any medications or supplements that could affect the study results. In the end, 10 experienced judo players (6 men and 4 women) participated. All were representatives of Poland and habitually consumed mild caffeine. The main features are as follows.
Men aged 26.4, women aged 20.8, body fat percentages of 11.9 and 20.1% in the same order, Judo experience of 17.5 and 11.5 years, habitual caffeine intake of 2.6 and 2.7 mg/kg/day, energy intake of 3,347 and 2,056 kcal. /day, protein intake 1.9, 1.2 g/kg/day, fat intake 1.4, 1.0 g/kg/day, carbohydrate intake 6.0, 4.2 g/kg/day, bench press 1 RM (repetition maximum, performed only once) Maximum possible load) 110.8, 62.5kg, bench pull 1RM 101.7, 65.0kg.
About the study design
The study design was a randomized, double-blind, placebo-controlled, crossover study with three conditions, caffeine 3 mg/kg and 6 mg/kg, and placebo, in randomized order, with a washout period of at least 72 hours. were tried in the same environment in the laboratory.
Evaluation items included 3 sets of 50% 1RM bench press and 3 bench pulls, and the maximum and average bar elevation speeds, countermovement jump (CMJ), grip strength, judogi grip test (judogi grip test). strength test; JGST. Number of pull-ups while holding the judo uniform). Beginning 60 minutes after caffeine or placebo ingestion, in the above order.
Additional interviews were conducted immediately and 24 hours after the above data were collected regarding side effects and mood states. Also, it was confirmed whether the blinding was successful.
Differences in response are observed with caffeine dose for some endpoints
Bench press/bench pull confirms significant difference from placebo condition
As for the results, the average speed of bench press was significantly faster only in the first set under the condition of 3mg/kg of caffeine than under the placebo condition. In contrast, the caffeine 6 mg/kg condition was significantly faster than the placebo condition in all sets 1-3. In addition, the maximum velocity was significantly faster than the placebo condition only in the 3 mg/kg condition. The 6 mg/kg condition was significantly faster than the placebo condition in all sets 1-3.
Regarding bench pull, the mean velocity was significantly faster than the placebo condition in the second and third sets for both the 3 mg/kg and 6 mg/kg caffeine conditions. No significant difference was observed in maximal velocity from the placebo condition in either condition.
JGST also significantly different from placebo
In addition to the bench press/bench pull, the judo uniform grip strength test (JGST) was 17 times under the placebo condition, while the number of pull-ups was 20 times under both caffeine conditions, indicating a significantly higher number of pull-ups. Other outcomes, such as grip strength (both dominant and non-dominant hand) and CMJ, were not significantly different between the caffeine and placebo conditions.
Regarding side effects and mood, a significantly higher number of caffeine ingestion conditions indicated that they had increased vitality in the evaluation immediately after the test. When examined by caffeine dose, only the 6 mg/kg condition was significantly higher than the placebo condition, and the 3 mg/kg condition was not significantly different from the placebo condition. However, there was no significant difference between the 6 mg/kg and 3 mg/kg caffeine conditions.
Under the placebo condition, 70% of players correctly recognized that it was not caffeine.
After the trial of each condition, the question “Which supplement do you think you took?” was asked, and the success rate of blinding was examined from the correct answer rate. In the placebo condition, 70% correctly recognized that they had “taken the placebo,” but in the 3 mg/kg caffeine condition this rate was 40% and in the 6 mg/kg condition 50%, blinded to dose. was determined to have been successful.
Based on these results, the authors concluded that “the effects of different caffeine intakes on performance were similar in highly trained and habitually caffeinated judo athletes.” “Generally, it is considered necessary to select the lowest effective dose of 3 mg/kg, but it would be better to adjust the intake dose considering the reactions of individual athletes.” .
Literature information
The original title is “Preliminary Research towards Acute Effects of Different Doses of Caffeine on Strength–Power Performance in Highly Trained Judo Athletes”.[IntJEnvironResPublicHealth2022Mar1;19(5):2868]
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【 Sports Nutrition Web Editorial Department 】
2023-05-24 16:14:57
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