Everything You Need to Know About Caffeine for Athletic Performance

The Truth About  Caffeine & Sports Nutrition. 

caffeine and sports nutrition

Does Coffee Improve Athletic Performance?

That is the age-old question, one-day coffee is touted as a health food, promising athletic performance and increased cognition other days it is hailed as a health risk.

Everyone wants to perform better in their sport and improve athletic performance. Pills, powders and tonics, there is a whole business built around supplements to perform better in the gym.

From marathon runners who drink a cup of coffee before a race to commuters who pound a double espresso to start the workday, there no denying that caffeine is one of the most widely used supplements in the world.

What benefits does caffeine have on athletic performance?

Caffeine improves athletic performance by preventing fatigue, promoting alertness, and wakefulness.  From increasing testosterone to improving running endurance in sprinters, caffeine improves athletic performance in sports across the board.

When Should Caffeine be consumed for the maximal benefit?

To get the most bang for your buck when it comes to caffeine, take your dose about 45 minutes to 90 minutes before exercising or competing. 

Most nutritionists and performance coaches advise consuming caffeine about 45 minutes to 90 minutes before a workout, to allow the body to process the caffeine to get the most benefit.

when should you consume caffeine

What is the optimal dosage of caffeine?

A study done by the National US National Academies of Science (NAS) concluded that you could consume up to 400 grams of caffeine per day without any adverse side effects.

Dosage: A standard cup of coffee contains about 95 to 100 grams of coffee in an eight-ounce serving.

What are the Potential Risks to Caffeine?


  • Irritability
  • High Blood Pressure
  • Rapid Heart Beat
  • Anxiousness.
  • Dehydration
  • Disrupted Sleep
  • Jitteriness

Consuming over 400 mg caffeine daily increases the potential downsides of caffeine.  However, adverse side effects of caffeine are not found until over 6+ cups of coffee have been consumed.

To Avoid side effects of caffeine; Start Slow and Low with The Dose

safely increase caffeine use

Dosage for caffeine will vary athlete to athlete, start with the lowest possible for the maximal effect.

When it comes to caffeine, start lower with the amount of caffeine you drink, tolerance with caffeine builds quickly, so it is recommended to cycle caffeine intake. When in doubt listen to your body, and start slow with caffeine intake while working out.


  • Improved Athletic Performance
  • Better focus
  • Increased Endurance
  • Increased Power Output for strength athletes.

Drinking coffee before an athletic event has the potential to increase athletic performance, endurance, and focus.  

When used safely and intelligently, caffeine improves focus, athletic performance and is a useful tool in any athlete‚Äôs toolbox to get the most out of their performance.  Use common sense, and caffeine can give you the boost you need to get the extra edge over your competition or plateau in your work out regimen.


Like any supplement or nutrition supplement exercise discretion and always consult your doctor before beginning or starting any exercise program or diet program.

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