What is the optimal dosage and administration form of caffeine for improving strength and power in resistance exercise?

Label:chem

Topic
Traditional caffeine capsules have slow absorption (45–60 min) and may cause gastrointestinal irritation. Caffeinated chewing gum offers faster absorption (5–10 min) via the oral mucosa.
Answer
A dose of 4 mg/kg caffeine in chewing gum (chewed for 5 min) significantly improved maximal strength (1RM) and muscular power (25–90% 1RM) in the back squat and muscular power (25–75% 1RM) in the bench press, with minimal side effects.
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