In recent years, interest in sports nutrition has grown exponentially, and among the most discussed natural supplements is definitely coffee. Both professional athletes and recreational fitness enthusiasts often find coffee to be a valuable ally. But what are the real benefits of coffee for athletes? And how can consuming this beverage enhance performance?
Caffeine: The Key Active Ingredient
The key element in coffee is caffeine, a natural alkaloid found in various plants and widely studied in the context of physical exercise. Caffeine primarily acts on the central nervous system, improving alertness, attention, and reducing the perception of effort. These effects can translate into an increased ability to maintain high levels of intensity for a longer period.
Scientific Source:
Spriet LL. Exercise and Sport Performance with Low Doses of Caffeine. Sports Med. 2014;44(Suppl 2):S175–S184. doi:10.1007/s40279-014-0257-8
Benefits for Endurance Athletes
Numerous studies have shown that moderate caffeine intake before endurance performance (such as running, cycling, or swimming) can improve the ability to sustain prolonged exertion. Specifically, caffeine helps to:
Improve endurance: It promotes greater use of fatty acids as an energy source, preserving muscle glycogen and delaying the onset of fatigue.
Reduce the perception of fatigue: The effect on the central nervous system makes exercise physically more tolerable.
Scientific Sources:
Graham TE. Caffeine and Exercise Metabolism, Endurance and Performance. Sports Med. 2001;31(11):785-807.
Ganio MS et al. Effect of Caffeine on Sport-Specific Endurance Performance: A Systematic Review. J Strength Cond Res. 2009;23(1):315-24.
Benefits for High-Intensity Sports
Not just endurance sports: disciplines like weightlifting, CrossFit, or sprinting can also benefit from caffeine intake. Studies suggest that a moderate dose of caffeine, taken about 30-60 minutes before training, can increase power output and improve the ability to generate explosive strength.
Scientific Sources:
Polito MD, Souza D, Casonatto J, Farinatti PTV. Acute effect of caffeine consumption on isotonic muscular strength and endurance: a review. J Strength Cond Res. 2021;35(1):330-339.
Astorino TA, Roberson DW. Efficacy of acute caffeine ingestion for short-term high-intensity exercise performance: a systematic review. J Strength Cond Res. 2010;24(1):257-265.
Dosage and Methods of Consumption
The recommended amount of caffeine to improve performance without significant side effects is between 3 and 6 mg per kg of body weight. For example, a 70 kg athlete can benefit from 210-420 mg of caffeine, which is roughly equivalent to 2-4 espresso shots. It is important to note that caffeine tolerance is subjective and can vary widely among individuals. Gradual intake is recommended, as well as monitoring the effects on sleep quality and stress levels.
Scientific Source:
Goldstein ER et al. International Society of Sports Nutrition position stand: caffeine and performance. J Int Soc Sports Nutr. 2010;7:5.
Safety and Regulations
At the competitive level, caffeine is not banned by WADA (World Anti-Doping Agency), but its levels are monitored. Therefore, coffee consumption is allowed before races as long as the specified limits are not exceeded. Additionally, caffeine is considered safe when consumed in moderate doses; excessive amounts can cause symptoms such as nervousness, tachycardia, gastrointestinal disturbances, and insomnia.
Scientific Source:
World Anti-Doping Agency (WADA): https://www.wada-ama.org/
Whether you’re a recreational runner or an elite athlete, Haiti Coffee can be a useful tool to optimize performance, increase concentration, and extend endurance. The key is to adopt a personalized approach, considering your tolerance and experimenting with different timings and dosages. As always, consulting with a sports nutritionist or a specialized doctor can make a difference in maximizing the benefits of coffee in the context of physical activity
