咖啡因是运动科学领域备受关注的机能增进剂,其对运动表现的提升作用已得到广泛证实。现有研究表明,咖啡因摄入对多种运动形式,包括反应速度测试、短时高强度力量训练及耐力性有氧运动,均存在运动表现增益效应。循证研究数据指出,运动前60分钟摄入2~4杯咖啡(咖啡因剂量3~6 mg/kg体重)可最大化运动表现提升效益,但需根据个体代谢及成分差异进行个性化调整。本文系统综述了咖啡因摄入对不同类型运动的影响,并解析了其潜在的生物学机制,旨在为后续研究咖啡与运动的协同效应机制、长期饮用带来的适应性变化,以及基因多态性所导致的个体差异提供理论依据,从而推动咖啡因在竞技体育和大众健康领域的精准应用。

Caffeine is a well-established ergogenic aid in the field of sports science, with a robust body of research confirming its positive effects on exercise performance. Current evidence indicates that caffeine intake improves performance across various exercise modalities, including reaction time tasks, short-term high-intensity strength training, and endurance aerobic exercise. Empirical data suggest that an intake of 2-4 cups of coffee (equivalent to 3-6 mg/kg of caffeine) approximately 60 minutes before exercise can optimize these ergogenic benefits. However, individual metabolic sensitivity and physiological characteristics must be considered for personalized recommendations. This review systematically summarizes the effects of caffeine intake on various types of exercise performance and elucidates the underlying biological mechanisms. It aims to provide a theoretical basis for future research on the synergistic mechanisms of coffee and exercise, adaptive changes resulting from long-term consumption, and individual differences caused by genetic polymorphisms, thereby facilitating the precise application of caffeine in both competitive sports and public health.