Comparative effects of caffeine and paraxanthine on rowing performance and sleep quality: a randomized crossover study

BACKGROUND: Although caffeine is widely used in athletes due to its ergogenic effects, the effects of its main metabolite, paraxanthine, on performance and sleep have not been adequately investigated. PURPOSE: This study aimed to comparatively investigate the effects of caffeine and its main metabolite paraxanthine on rowing performance and sleep quality. METHODS: The study was designed as a randomized, double-blind, crossover study and included 14 male university-level rowers (21.6 ± 1.9 age; 2.2 ± 1 years of rowing experience). The participants participated in 2000-m rowing ergometer time trials under four different supplementation conditions (caffeine + paraxanthine, caffeine + placebo, paraxanthine + placebo, and placebo with 200 mg each). Performance data (completion time, mean power, and heart rate), sleep quality, and daytime sleepiness were assessed by subjective scales. The data were analyzed by repeated-measures analysis of variance (ANOVA) and Bonferroni post-hoc tests. RESULTS: = 0.044; Cohen's d = 0.30). Caffeine alone and paraxanthine alone did not show clear evidence of performance improvement in this sample, although estimates favored both conditions versus placebo. Conditions containing caffeine were associated with poorer subjective sleep quality, whereas paraxanthine alone showed more favorable sleep-related outcomes. CONCLUSION: These results indicate that the combined ingestion of caffeine and paraxanthine elicited the most pronounced performance benefits, while paraxanthine alone did not demonstrate clear standalone ergogenic efficacy at the administered dose. However, paraxanthine was associated with better subjective sleep outcomes compared to caffeine, suggesting that its potential value may be related more to tolerability rather than superior performance enhancement, particularly for athletes training in the evening. Study limitations, including the small sample size and lack of objective sleep measures, should be considered when interpreting the results. PRACTICAL APPLICATIONS: Paraxanthine may represent a practical option for athletes who prioritize sleep quality or experience sensitivity to caffeine-related sleep disturbances, although further dose‒response studies are required to clarify its ergogenic potential.