SEASON 2, EPISODE #44
Dr. Bubbs sits down with expert Jozo Grgic PhD, 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 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
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 .
Research Papers
Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis