Uso da cafeína na prática esportiva: uma revisão integrativa sobre os efeitos ergogênicos.

Abstract

Caffeine is known as one of the main nutritional ergogenic aids used by athletes and amateurs in sports practice, due to its functions and ability to improve physical performance, reduce fatigue, and increase average effort. Therefore, this study aims to investigate the effects of caffeine supplementation on athletic performance, through its mechanisms, benefits, appropriate doses, and adverse effects. It presents an integrative literature review, descriptive in nature and with a qualitative approach. Searches for articles were conducted in the PubMed, Scientific Electronic Library Online (SciELO), Virtual Health Library (BVS), LILACS, and Google Scholar databases, using articles published in the last 5 years. After applying inclusion and exclusion criteria, ń5 articles remained to compose the final sample of this study. The results demonstrated that caffeine supplementation can significantly improve muscle strength, power, endurance, performance in short-duration exercises, and decrease the perception of fatigue, with the effect being greater in anaerobic exercises. Furthermore, it was found that the ergogenic response also depends on factors such as the appropriate dose, timing of ingestion, type of training, consumption, and genetic characteristics of each individual. In conclusion, caffeine is an effective and safe ergogenic aid if used correctly with professional guidance, thus contributing to improved athletic performance.