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Sports Performance and Coffee

Sports Performance and Coffee

From enhancing endurance to aiding quick recovery, caffeine can play a role in improving sports performance, as explained by experts in the field of sports science and nutrition during a roundtable on coffee, caffeine and sports performance held by the Institute for Scientific Information on Coffee.



Professor Greg Whyte OBE, a former Olympian and Professor in Applied Sport & Exercise Science at Liverpool John Moores University, UK, Dr Javier Gonzalez, a lecturer in Human and Applied Physiology at the University of Bath, UK, and Dr Sophie Killer, a performance nutritionist at British Athletics came together to present a wide variety of research which covered all aspects of coffee, caffeine and sports performance from fluid balance and intake levels, to what is currently understood about caffeine’s mechanisms.

Key highlights from the roundtable include:

• Caffeine is most effective during endurance sports (e.g. running, cycling, rowing) lasting more than five minutes
• Caffeine can improve short term high-intensity performance
• Caffeine has been shown to reduce muscle pain during endurance exercise, reduce muscle soreness after strength exercises, and assist in the recovery process
• Coffee can contribute to fluid balance and the suggestion that caffeinated beverages should be avoid prior to and during exercise is unfounded

Professor Greg Whyte commented: “Caffeine has the potential to improve sports performance across the board from marathon runners to Saturday sports teams. Both elite and recreational athletes are physiologically similar meaning relatively low doses can have an effect, including improved endurance and high-intensity performance, and muscle pain relief.”

It is widely accepted that any effect of coffee consumption on sports performance is linked to the caffeine in coffee. Although caffeine has been suggested to cause dehydration, research has concluded that moderate consumption of 3-5 cups of caffeinated coffee per day contributes to overall fluid balance and does not cause dehydration.

Research into caffeine’s mechanisms has shown that endurance performance is improved through its role as an adenosine antagonist, leading to an increased production of adrenaline, which stimulates blood flow and increases a feeling of being energised. Caffeine may also reduce the perception of pain, through a role in the central nervous system, further enhancing endurance during sporting activities.

Body of research supports the role of coffee consumption in mental performance


Is coffee good for you?

Is coffee good for you?

New Research supports the positive effect of caffeinated coffee on mental performance. This suggests that a relationship has been established between a 75mg serving of caffeine (the amount in approximately one regular cup of coffee) and both increased attention and alertness, mainly in situations of lethargy 1.

Recent studies have also shown that drinking caffeinated coffee can help improve alertness. For example , drinking coffee can improve alertness and concentration during long distance driving 2.

Furthermore, brain mapping technology indicates that caffeine is not linked to dependence. This is supported by the fact that individuals do not develop a tolerance to the stimulant effects of caffeine 4. In fact, American Psychological Association also does not recognize caffeine as being an addictive substance 5.

Most people will consume a level of caffeine they are comfortable with, however, for some people a high level of caffeine may lead to hyperactivity or anxiety. These effects are usually short lived once the individual returns to his/her regular pattern of consumption.


Researcher Dr. Sophie Killer commented: “We found that consumption of a moderate intake of coffee – four cups per day, in regular coffee drinking males, caused no significant differences across a wide range of hydration indicators compared to the consumption of equal amounts of water. We conclude that advice provided in the public health domain, regarding coffee and dehydration, should be updated to reflect these findings.”

Current scientific evidence indicates that moderate coffee consumption (typically 3-5 cups per day) fits well with a healthy balanced diet and active lifestyle and may possibly be linked to a range of beneficial effects on health.

1. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2011) Scientific Opinion on the substantiation of health claims related to caffeine and increased fat oxidation leading to a reduction in body fat mass (ID 735, 1484), increased energy expenditure leading to a reduction in body weight (ID 1487), increased alertness (ID 736, 1101, 1187, 1485, 1491, 2063, 2013) and increased attention (ID 736, 1485, 1491, 2375) pursuant to Article 13(1) of Regulation (EC) No 1924/20061. EFSA Journal,9(4):2054.
2. Sharwood L.N. et al. (2013) Use of caffeinated substances and risk of crashes in long distance drivers of commercial vehicles: case control study. BMJ, 346:f1140.
3. Smith A.P. (2005) Caffeine at work. Hum Psychopharmacol, 20:441-5.
4. Nehlig A. et al. (2010) SPECT assessment of brain activation induced by caffeine: no effect on areas involved in dependence. Dialogues Clin Neurosci, 12:255-6363.
5. American Psychiatric Association (2013) Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM V) ISBN 978-0-89042-554-1DSMV.