Sports performance

Overview

• Any effects of coffee consumption on sports performance are linked to the caffeine in coffee, rather than to coffee per se. There is clear evidence that caffeine can have an ergogenic effect, i.e. it can improve physical performance.
• The effect of caffeine on sports performance is most evident in endurance (aerobic) sports, lasting more than five minutes e.g. running, cycling and rowing. Recent studies have shown that in endurance exercise, caffeine improves time-trial performance as well as reduces muscle pain.

The European Food Safety Authority (EFSA) recently stated that a cause and effect relationship has been established for caffeine intake and increased endurance performance (3mg/kg body weight 1 hour before exercise), endurance capacity (3mg/kg body weight 1 hour before exercise), and a reduction in perceived exertion (4mg/kg body weight 1 hour before exercise)¹.

• The effect of caffeine on short-term, high-intensity activities remains inconclusive.

EFSA does not currently consider there to be sufficient published science to support a cause and effect relationship.

• Caffeine most likely exerts its effect via caffeine-mediated antagonism of the adenosine receptors in the brain – a pathway that leads to an increased production of adrenalin, which stimulates energy production and improves blood flow to the muscles and heart.

Caffeine may modulate central fatigue and influence ratings of perceived exertion, perceived pain and levels of vigour, all of which are likely to lead to improvements in performance.

• Because of its ergogenic effects, caffeine has been the subject of review by official sports bodies. The International Society of Sports Nutrition issued a position statement on caffeine supplementation and sports performance in 2010² .