Geschatte leestijd: 3 minutenAlongside water and tea, coffee absolutely ranks in the list of most consumed beverages worldwide. No less than 90% of Europeans and North Americans consider themselves daily coffee drinkers. This is not surprising because in the Netherlands alone, as much as 6.5 million liters of coffee are consumed per day. On average, we drink about 148 liters of coffee per person per year, which is equivalent to 3 cups of coffee per day.
Coffee is available in all shapes and sizes. From espresso to latte macchiato and from iced coffee to coffee with milk, white chocolate, and whipped cream. The calorie intake of a cup of coffee can thus increase to over 600 kcal per cup. That is as much as an average evening meal. But coffee can have a positive influence on athletes due to the presence of caffeine. Which positive effects coffee can have on your athletic performance is discussed in this article.
What are the benefits of coffee?
Coffee is famous and infamous for its caffeine. Caffeine is a stimulant and can contribute to increased alertness, better concentration, and reduced fatigue. It stimulates the nervous system. Hence the association with coffee and staying awake.
Previously, caffeine was on the doping list for athletes as a stimulant, but this has not been the case since 2004. Since then, many elite and recreational athletes use caffeine as a supplement and performance-enhancing aid. Many studies show that caffeine indeed can improve performance through its positive effects on alertness, concentration, and fatigue.
The caffeine in coffee starts to work after about 15 to 40 minutes, depending on age and weight. The effects can last up to 4 hours after ingestion. For recreational athletes, 1 cup of coffee before exercising can already provide better alertness. After 1-3 cups, depending on the person’s weight, the coffee can have a positive effect on endurance.
Cup of coffee before exercising
While a cup of coffee before exercising can help you perform better, there are of course downsides to excessive (>6 cups per day) coffee consumption.
For people with high blood pressure, it’s a matter of caution. When you exercise, your blood pressure temporarily rises further. This is a logical and harmless consequence of exertion. However, caffeine can cause a further increase in blood pressure, and these effects can last up to 4 hours after ingestion. Regular coffee consumption thus always causes a temporary increase in blood pressure. If you have high blood pressure and drink a lot of coffee, it’s a good idea to get well informed by a sports dietician.
Because caffeine has the property of reducing fatigue, coffee can contribute to a poorer night’s sleep. Especially when coffee, or another caffeine-containing drink, is consumed just before bedtime. A good night’s sleep is crucial for people who exercise. During rest, your body can recover from your training. Therefore, a disturbed sleep leads to less optimal recovery. In addition, fatigue the next day makes you more inclined towards caffeine-containing drinks to stay awake again. You might find yourself in a cycle if you are sensitive to this.
Furthermore, fatigue is a risk for developing ‘snack cravings’. The body needs energy and will translate this into a need for larger portions of food, sweets, cookies, and other treats! A waste, indeed!
How much coffee should I drink before exercising
Consuming a few cups of coffee around physical exertion can certainly do no harm. Keep your coffee consumption to normal amounts. Various scientific studies show that at a caffeine intake of 3 to 6mg caffeine per kilo of body weight, the effect can work optimally. Beyond that, performance does not increase further, and the additional caffeine no longer has a positive impact on performance. This comes down to about 2 to 3 cups of coffee per day.
Of course, there’s a chance that you’re already drinking 2 cups or more of coffee per day. The body can get used to this caffeine intake, and as a result, the positive influence may be absent or less significant. Therefore, the best chance of effect is present with an abstention of at least 12 hours.
In summary: if you want to use coffee to improve your athletic performance, do so with a dosage of 2 to 3 cups per day. If you are already at these amounts per day but still want to use the positive effects of caffeine for your training, make sure that you abstain from coffee or other caffeine-containing drinks for at least 12 hours.
