Coffee & Exercise Performance

The Importance of Electrolytes for Athletes

Coffee, due to its caffeine content, can enhance exercise performance by increasing alertness, reducing perceived effort, and improving endurance. Caffeine stimulates the central nervous system and can lead to improved physical performance and focus during workouts. However, individual responses to caffeine vary, so it’s important to find what works best for you.

The optimal amount of caffeine for exercise performance can vary based on factors such as individual tolerance and the type of activity you’re engaging in. Generally, a moderate dose of caffeine, around 3 to 6 milligrams per kilogram of body weight (mg/kg), has been shown to be effective for improving performance. For example, a 70 kg (154 lbs) individual might benefit from 210 to 420 mg of caffeine. That’s the equivalent of 3-4 shots of espresso or 2-4 cups of black coffee!

It’s important to note that individual sensitivity to caffeine varies, so it’s a good idea to start with a lower dose if you’re not accustomed to caffeine intake. Additionally, timing matters – consuming caffeine about 30 to 60 minutes before your workout tends to yield the best results. So if you are a morning workout individual, give it a “shot”. But if you workout later in the day, best to use a lower dosage or just skip it all entirely.

Brandon Bailey
MS, CSCS, CPPS, USAW, CFL2