Sports performance

Questions patients ask

Frequently Asked Questions

Q. Can coffee improve my performance when I’m exercising?

A. Yes. Several published research papers over many years have shown that caffeine in coffee is an ‘ergogenic aid’ – which means it can enhance physical performance.

Q. Is the beneficial effect of coffee down to caffeine?

A. Yes, the effects of coffee consumption on sports performance are linked to the caffeine in coffee . There is clear evidence that caffeine can improve physical performance.

Q. What are the benefits of coffee/caffeine for endurance exercise?

A. Recent studies have shown that in low intensity exercise over a longer duration such as running, cycling or rowing, caffeine improves time-trial performance (the time to complete a set distance) and increases time to exhaustion¹, and may also reduce muscle pain².

Q. What are the benefits of coffee/caffeine for high-intensity exercise?

A. In short-term, high-intensity exercise, caffeine may help maintain and improve short distance sprinting and jumping performances.³ This may be beneficial in sports such as football and rugby, which contain short bursts of these types of activities. However, more research is needed to confirm these effects.

Q. How long does the beneficial effect last?

A. Once consumed, the effect of caffeine will be experienced after about 20 minutes. The benefits gradually wear off as the body breaks down caffeine⁴.

Q. How much coffee do I need to drink to experience this effect?

A. Studies have looked at caffeine consumption in trained athletes and found that low to moderate amounts (3-6mg/kg body weight) are effective for enhancing sport performance⁵. This equates to 2-4 cups of coffee. For recreational exercisers, no set amount has been established.

Q. Do other caffeinated drinks also improve sports performance?

A. Research has shown that the effects of coffee consumption on sports performance are linked to caffeine. It is, therefore, likely that other caffeinated drinks will also improve sports performance.

Q. How does caffeine help to boost my performance?

A. Research suggests that caffeine stimulates the production of adrenaline¹. This, in turn, boosts energy production and improves blood flow to the muscles and the heart. As a result, caffeine may moderate fatigue and influence ratings of exertion, perceived pain and energy levels, all of which are likely to lead to improvements in performance.

Q. I have heard that coffee is a diuretic and should be avoided before exercise. Is this true?

A. Although caffeine may have a mild, short-term diuretic effect, recent research shows that moderate consumption of caffeine does not increase the risk of dehydration during exercise⁶.