Performance Nutritionist Nigel Mitchell discusses the use of caffeine in sports, covering the benefits, recommended dosage, and precautions.
Caffeine (1,3,7-Trimethylxanthine) is the most commonly used stimulant in the world. Using caffeine in sport and exercise is part of most athletes' daily routine. Personally, I start the day with a cup of tea followed by a couple of espresso coffees, then go out for a bike ride. If it's a particularly hard ride or I struggle on my way home, I also take an energy gel with caffeine.
In this article, I will explore the benefits of caffeine for strength, endurance and cognitive performance, covering basic scientific concepts and detailing how to get the most out of your caffeine supplements while avoiding adverse side effects.
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The History of Coffee & Caffeine
Caffeine and coffee are derived from the Arabic word 'qahweh'. The beginning of coffee is an Ethiopian legend. Its heritage dates back centuries to the ancient coffee forests on the Ethiopian plateau. Here, the legend begins with a goat herder called Kaldi discovering the potential of the beans. After eating the berries from a particular tree, he noticed that his goats became so energetic that they did not want to sleep at night.
Kaldi went on to report this to the abbot of the local monastery, who made a drink with the berries and found that it kept him alert through the long hours of evening prayer. The abbot shared his discovery with the other monks at the monastery, and knowledge of the energising berries began to spread. This led to coffee migrating across the world. Discover more about the power of coffee and caffeine.
Caffeine Use in Sport
In every sport I have been involved in, caffeine has been used to help performance, whether consciously or subconsciously. Conscious use is when an athlete tactically consumes caffeine at specific times, possibly from drinks or supplements. Subconscious use is when someone like me has a couple of espressos for energy before going for a bike ride.
In my experience, although some athletes regularly use caffeine, some avoid it at all costs. Athletes need to experiment to decide what works best for them. This experimentation should always be tried in training, as in competition, the stimulation effect can sometimes be amplified because the athlete may already be in a raised state of arousal.
The Effects of Caffeine on the Body & Mind
Caffeine can have many benefits for the body and mind. It acts as a stimulant, increasing alertness and arousal, priming the mind for performance. It also acts at the muscle level, helping muscles contract, producing movement and power. Additionally, it can increase fat oxidation, which is essential for endurance by providing a sustainable energy source at lower intensities and sparing carbohydrate stores for higher-intensity bursts.
"Caffeine is probably the most-researched supplement for exercise, with over 1,900 academic papers covering pretty much every type of activity."
In long cycle races, such as Paris–Roubaix, when the riders are physically and mentally fatigued, I have known them to take two caffeinated energy gels simultaneously. They have explained to me that this really helped them get through the race. The research suggests that caffeine can indeed improve performance.
The Journal of the International Society of Sports Nutrition studied the effect of caffeine on exercise performance. Potential benefits include:
- Enhanced muscular endurance, strength, speed, sprinting, jumping, throwing, and other sport-specific aerobic/anaerobic actions.
- Can improve both aerobic and anaerobic performance depending on exercise type and caffeine source. Aerobic endurance shows the most consistent and substantial improvement, though effects vary by individual.
- Improves cognitive function, including attention and vigilance.
- Supports performance during endurance exercise in heat or at altitude.
- Multiple caffeine delivery forms are effective: capsules, energy gels, chewing gum, mouth rinses, energy drinks and pre-workout supplements.
Athletes often partake in interval training. I find that using some caffeine towards the end of the session, either as a pill or energy gel, can help maintain the quality of their efforts throughout the training.
The Side Effects of Caffeine
In the sporting context, accidental and intentional overconsumption can happen very easily, especially when using caffeine supplements such as tablets. Individual responses to caffeine can vary due to genetics, habitual intake, and sensitivity, affecting both performance and creating side effects like anxiety or sleep disruption.
I have heard of cyclists taking 200mg of caffeine from pre-race coffee, 300mg from tablets, and another 400mg from caffeinated drinks, gels, and tablets during the race. This kind of overconsumption is all too easily done, which is why I always advise a plan that should be carefully adhered to.
Taking very high doses of caffeine can lead to:
- Irritability
- Gastric upset
- Insomnia
Caffeine is well reported to have a diuretic effect. However, in my experience, it rarely leads to dehydration because of the additional fluids that are co-ingested.
On a very serious note, people have died due to caffeine toxicity; such dangerous doses are believed to be about 10g (a large teaspoon of pure caffeine, equivalent to approximately 200 cups of coffee).
Caffeine Dosage
One perennial question is: How much caffeine should athletes take? I have found that this varies greatly depending on the individual. Studies have recommended both lower caffeine doses (less than 3mg/kg) and higher caffeine doses (3–6mg/kg). Very high doses (9mg+/kg) are unnecessary and will only increase side effects.
When I work with athletes, I prefer the lower dose strategy. This is for a few reasons, including the fact that athletes, particularly cyclists, routinely have several coffees as part of their normal routine. On race day, athletes are often already mentally aroused.
During the race, I prefer a lower dose of 40–100mg as a top-up, as I have seen athletes take much higher doses and have issues such as gastrointestinal problems. Again, the message is to see what works best for you in practice.
"Caffeine sensitivity can be affected by habitual use. Some athletes find that if they abstain for five days before an event, the caffeine can have enhanced effects at competition."
Methods of caffeine consumption
One of the great things about caffeine is that there are different modes of consumption, such as:
Coffee or supplements? Supplements can help an athlete make sure their dose is accurate.
- Drinks (coffee and other caffeinated drinks)
- Gum
- Tablets
- Energy gels
I am often asked which is the best way to consume caffeine. I have worked with athletes who have used all these different methods, often together. Again, the best choice differs by person, but if an athlete is attempting to be precise with their intake, using a supplement will help them take an accurate dose.
When is the best time to take caffeine?
From an exercise perspective, the best time to take caffeine is 10–30 minutes before the effects are required. However, it is important that people know how sensitive they are to caffeine. Consuming caffeine in the afternoon can seriously affect sleep in some people.
Sensitivity to caffeine can also be affected by habitual caffeine use; some athletes find that if they abstain for 5 days before an event, the caffeine will have enhanced effects at competition. Bear in mind that those who are habitual caffeine users may have withdrawal symptoms such as headaches and feelings of low mood if they suddenly stop.
Caffeine for training & performance
Kick-Start Caffeine Gum – 40 pieces
Fast release energising peppermint chewing gum with 100mg caffeine per piece.
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Kick-Start Caffeine Gum – 120 pieces
Great-value 120-piece pack of fast release energising peppermint caffeine gum.
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Energy Gel – Mixed Pack
Natural fruit gels with 25g dual-source carbohydrates and electrolytes for hydration support.
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All Blacks Pre-Workout Fuel + Caffeine
Pre-workout formula with caffeine, creatine, fast-acting carbs and an advanced amino acid complex.
View productQuality Assurance
When considering a supplement, competing athletes should pay attention to quality assurance. Has the supplement undergone a rigorous testing process, such as the Informed Sport programme? This will ensure it is free from banned substances.
Reassuringly, you can find the best caffeine supplements here at Healthspan Elite and all the products are Informed Sport-accredited:
- Kick-Start Caffeine Gum – 40 pieces (100mg caffeine per piece)
- Kick-Start Caffeine Gum – 120 pieces (100mg caffeine per piece)
- Energy Gel – Mixed Pack (combines 24g carbohydrate and 75mg caffeine)
- All Blacks Pre-Workout Fuel + Caffeine (pre-workout formula with caffeine, creatine and amino acids)
You may want to win a race, or you may be more like me with aspirations of simply trying to gain a new PB or best Strava time. Whatever your goals, intelligent caffeine use can help you achieve them. Learn more about how caffeine can support your training and performance.
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