Effects of Caffeinated Gum Doses Combined with Post-Activation Performance Enhancement on Bench-Press Bar Velocity: A Randomized Crossover Study

Why It Matters

The findings give coaches a data‑driven way to tailor acute ergogenic strategies—combining PAPE with caffeine for speed or using caffeine alone for volume—optimizing training outcomes in strength‑focused sports.

Key Takeaways

• PAPE raised mean bench‑press velocity by 0.018 m/s across doses.
• 3 mg/kg and 6 mg/kg caffeine similarly improved velocity.
• Caffeine increased total reps; PAPE did not add to this effect.
• Combining PAPE with caffeine maximized velocity more than caffeine alone.
• For volume gains, caffeine alone outperforms PAPE‑caffeine combo.

Pulse Analysis

Caffeine delivery via chewing gum has emerged as a rapid, low‑stomach‑distress alternative to traditional coffee or capsules, allowing athletes to ingest precise milligram‑per‑kilogram doses within minutes. When paired with a brief, high‑intensity conditioning set—known as post‑activation performance enhancement—researchers have sought to amplify the neuromuscular priming effect. This study’s crossover design, which isolated the contributions of PAPE, caffeine, and their interaction, provides a rare glimpse into how timing and dosage intersect to shape acute strength performance.

The data reveal a clear split in performance outcomes. Both PAPE and caffeine independently accelerated bench‑press bar velocity, yet the magnitude of velocity gains was comparable between the 3 mg/kg and 6 mg/kg caffeine doses, suggesting a plateau effect at relatively low caffeine levels when delivered via gum. Conversely, total repetitions—a proxy for muscular endurance—responded only to caffeine, not to the added PAPE stimulus. This divergence underscores that the mechanisms driving speed (neural excitation) differ from those supporting volume (metabolic fatigue resistance), and that a one‑size‑fits‑all ergogenic protocol may miss nuanced training goals.

For practitioners, the practical takeaway is straightforward: employ a PAPE set followed by a 3 mg/kg caffeine gum chew to maximize bar‑speed in power‑oriented lifts, while reserving caffeine alone for sessions aimed at higher rep counts. The study also hints at broader market implications, as manufacturers of performance‑enhancing gum can position low‑dose formulations as optimal for speed work, differentiating them from higher‑dose products marketed for endurance. Future research should explore gender differences, longer‑term training adaptations, and the interaction with other pre‑exercise modalities such as cold‑water immersion or blood‑flow restriction.