Caffeine is widely studied and used around the world, particularly in sports. Many athletes use it, in their morning coffee or in the form of energy products, to improve their performance. But what are its actual effects, and how can it be used safely and effectively?
In brief
- Caffeine improves endurance and reduces the perception of effort and fatigue.
- Effective dose: 3 to 6 mg per kg of body weight, approximately 60 minutes before exercise. Lower doses (around 2 mg/kg) may also help.
- During exercise lasting more than one hour: small doses of 1 to 3 mg/kg.
- Health Canada: maximum of 400 mg per day for a healthy adult (300 mg during pregnancy).
- Always test caffeine during training: tolerance varies greatly from person to person.
Caffeine’s effects on your body
Caffeine stimulates the central nervous system, which can:
- reduce the sensation of fatigue;
- improve alertness and concentration;
- improve mood and provide a mental boost during exercise.
The benefits of caffeine for endurance
- Better performance: it can increase endurance and delay fatigue.
- Lower perceived effort: it makes intense exercise more tolerable.
When and how to consume caffeine for sports?
Before exercise: the most studied dose is 3 to 6 mg of caffeine per kilogram of body weight. For a 56 kg athlete, this is equivalent to 170 to 335 mg of caffeine. It is taken approximately 60 minutes before exercise. Lower doses, around 2 mg/kg, may also be effective with fewer side effects.
During exercise: for prolonged exercise (more than one hour), doses of 1 to 3 mg of caffeine per kilogram may be effective. Caffeine can be taken in the form of gels, drinks, or energy squares.
More is not better: above 6 mg/kg, no additional benefits are observed, but there are more side effects (nervousness, tremors, digestive problems, insomnia). And if your event is later in the day, think about your sleep!
Pre-workouts: be cautious!
“Pre-workout” blends are very popular, but their caffeine content ranges from 50 to 300 mg per serving, and sometimes more. Check the other ingredients and make sure the product is certified by a third party (for example, Informed Sport) to avoid prohibited substances. And yes, some products are unreliable! To learn more, read our article on natural pre-workouts.
Sources of caffeine
Caffeine is naturally found in coffee, tea, matcha tea, and dark chocolate. It is also found in some sports supplements, energy drinks, and caffeine tablets sold at pharmacies. Choose reliable and safe sources.
A caffeine boost from Zenit
The Zenit chocolate and coffee energy square contains 10 high-caffeine coffee beans. It provides the equivalent of a small espresso: perfect for helping you perform while enjoying a delicious treat!
In conclusion
Caffeine can be a valuable ally for improving sports performance, but it is essential to test it during training to adjust the dose to your tolerance. For personalized advice, consult a sports nutritionist.
Frequently asked questions
How much caffeine should I take before sports?
Between 3 and 6 mg per kg of body weight, approximately 60 minutes before exercise. For a 60 kg person, this is 180 to 360 mg, or approximately 1 to 3 cups of coffee, depending on their strength.
How long before training should I have coffee?
Approximately 45 to 60 minutes before exercise, allowing time for the caffeine to reach its maximum effect.
What is the maximum daily dose of caffeine?
Health Canada recommends a maximum of 400 mg per day for a healthy adult, and 300 mg during pregnancy and breastfeeding.
Does caffeine cause dehydration during sports?
No, not at usual doses. Caffeine consumed in moderation does not cause dehydration during exercise.
Danielle Dubois, nutritionist
Founder of Zenit Nutrition
References
- Guest NS, VanDusseldorp TA, Nelson MT, et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021;18(1):1. PMC7777221
- Burke LM. Caffeine and sports performance. Appl Physiol Nutr Metab. 2008;33(6):1319-1334. PMID : 19088794
- Health Canada. Caffeine in food (maximum intake of 400 mg per day for healthy adults). canada.ca
- EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on the safety of caffeine. EFSA Journal. 2015;13(5):4102.