Coffee contains a mix of nutrients, including carbohydrates, fats, proteins, polyphenols and flavonoids, and, of course, caffeine.[1] While very few randomized controlled trials have explored the effect of coffee on exercise performance,[1] some studies have found a beneficial effect of pre-exercise coffee consumption on exercise performance.[2][3][4] However, examining the effect of coffee on performance creates a practical problem: The optimal caffeine dose for increasing exercise performance is 3 to 6 mg per kg bodyweight (approximately 200–400 mg in a 70 kg person) taken around 60 minutes before exercise.[5] Because a cup of coffee could contain anywhere between 50 and 200 mg of caffeine, and because the precise amount of caffeine per cup is highly variable depending on the type of bean, how the bean is roasted, and the method of preparation,[6][7] estimating the amount of caffeine in an “average” cup of coffee is difficult and has a large margin of error. While it has been suggested that 2 to 4 cups of coffee consumed around 60 minutes before exercise should improve exercise performance in most people,[8][1] in order to accurately exploit the performance-enhancing effect of caffeine, choosing a sports nutrition product with a known amount of caffeine might be preferable to drinking an “average” cup of coffee.
References
- ^Lowery LM, Anderson DE, Scanlon KF, Stack A, Escalante G, Campbell SC, Kerksick CM, Nelson MT, Ziegenfuss TN, VanDusseldorp TA, Kalman DS, Campbell BI, Kreider RB, Antonio JInternational society of sports nutrition position stand: coffee and sports performance.J Int Soc Sports Nutr.(2023-Dec)
- ^Hodgson AB, Randell RK, Jeukendrup AEThe metabolic and performance effects of caffeine compared to coffee during endurance exercisePLoS One.(2013)
- ^Trexler ET, Smith-Ryan AE, Roelofs EJ, Hirsch KR, Mock MGEffects of coffee and caffeine anhydrous on strength and sprint performanceEur J Sport Sci.(2016 Sep)
- ^Richardson DL, Clarke NDEffect of Coffee and Caffeine Ingestion on Resistance Exercise PerformanceJ Strength Cond Res.(2016 Oct)
- ^Nanci S Guest, Trisha A VanDusseldorp, Michael T Nelson, Jozo Grgic, Brad J Schoenfeld, Nathaniel D M Jenkins, Shawn M Arent, Jose Antonio, Jeffrey R Stout, Eric T Trexler, Abbie E Smith-Ryan, Erica R Goldstein, Douglas S Kalman, Bill I CampbellInternational society of sports nutrition position stand: caffeine and exercise performanceJ Int Soc Sports Nutr.(2021 Jan 2)
- ^Awwad S, Issa R, Alnsour L, Albals D, Al-Momani IQuantification of Caffeine and Chlorogenic Acid in Green and Roasted Coffee Samples Using HPLC-DAD and Evaluation of the Effect of Degree of Roasting on Their Levels.Molecules.(2021-Dec-11)
- ^Heckman MA, Weil J, Gonzalez de Mejia ECaffeine (1, 3, 7-trimethylxanthine) in foods: a comprehensive review on consumption, functionality, safety, and regulatory mattersJ Food Sci.(2010 Apr)
- ^Grgic J, Grgic I, Pickering C, Schoenfeld BJ, Bishop DJ, Pedisic ZWake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analysesBr J Sports Med.(2019 Mar 29)