Buzz
Writing can be both enjoyable and exhausting. Like many others, when I’m drained, I often reach for caffeine. Honestly, I’ve consumed an entire French press of coffee just to get through writing this opening paragraph.
Sports can be equally enjoyable and exhausting. So, could a cup of coffee or a cold soda boost your performance in sports?
The answer varies—depending on who you ask and the sport in question.
In 2000, Jack Hartley from Vanderbilt’s Psychology Department explored three major theories regarding caffeine’s impact on athletes and examined their credibility:
Caffeine can enhance endurance.
While many studies on caffeine’s effects on athletes have been inconclusive, this particular one holds strong evidence. Hartley references a 1998 study by T.E. Graham, where distance runners took part in double-blind placebo tests to determine caffeine’s benefits. Graham’s research showed that athletes who ingested caffeine pills one hour before exercise ran an additional 7.5-10 minutes at 85% of their maximum oxygen consumption compared to the control group.
According to Hartley, one reason caffeine boosts endurance is by encouraging the body to burn more fat and fewer carbohydrates. 'Glycogen is the primary fuel for muscles, but fat is the body’s most abundant energy source. Caffeine prompts the muscles to burn as much fat as possible, delaying the depletion of glycogen.' This process conserves glycogen, allowing muscles to perform longer.
Other research has yielded similar outcomes, including one study where cyclists were able to generate % more power during a 24-mile time trial.
Overall, this theory holds up, which is promising news for those involved in endurance sports like cycling or running.
Caffeine can enhance your focus and reaction time.
This theory seems plausible, and it turns out to be accurate, though the results on its optimal application have varied.
What we do know is that caffeine is a well-established stimulant for the central nervous system, primarily affecting the medulla and cortex, and in higher doses, even the spinal cord. Research indicates that caffeine boosts concentration for 1-3 hours, which aids quick thinking and rapid responses—perfect for actions such as hitting a baseball or tennis ball.
Caffeine can deliver a much-needed surge for athletes, especially sprinters and swimmers.
It turns out, this is where most people get it wrong. Research suggests that caffeine has little effect on athletes who need a quick burst of energy. The one possible exception: some studies indicate that caffeine may help improve muscle contractions. So, if you’re into weightlifting, caffeine could offer a small advantage, though the evidence remains inconclusive.
Should you, the weekend warrior looking to shave 30 seconds off your 5K, rely on caffeine for an extra boost? First, consult with your doctor. Hartley notes that most medical professionals don’t endorse using caffeine to enhance athletic performance due to potential side effects such as sleep deprivation, nausea, cramps, anxiety, headaches, and digestive issues. If you decide to use caffeine, know your limits—if you’re a regular coffee drinker, a cup an hour before a long run is probably safe. But if you’ve never had more than a Diet Coke, it’s best to avoid caffeine for performance enhancement, and if you do use it, ease into it gradually.
Hartley does have two recommendations for using caffeine. First, the optimal time to take caffeine is 2-3 hours before exercising, as it can take that long for caffeine to be absorbed and start utilizing fat. Additionally, if you have an important competition coming up, avoid caffeine for 3-4 days before the event. This will lower your tolerance and amplify caffeine’s effects. However, these practices should always be approached cautiously and, ideally, with a doctor’s approval.
