Fortunately for millions of runners and triathletes around the world, coffee can be consumed guilt-free as part of a hearty athletic diet. Coffee contains nutrient-rich plant compounds called phytochemicals that promote health and offer powerful antioxidant and anti-inflammatory properties. Studies suggest that coffee may actually improve heart health. That said, high coffee/caffeine consumption can trigger pre-existing cardiovascular conditions like atrial fibrillation. And, of course, coffee laden with sugar, flavoring, creamer, and coffee bleach is not part of the conversation.
Scientifically speaking, coffee and caffeine are two different substances. Caffeine is pure and comes in standardized doses (think NoDoz, caffeinated gum, caffeinated sports gels). The average American consumes between 165 and 230 mg of caffeine per day—about the equivalent of two compact (8-ounce) cups of coffee or a 16-ounce Starbucks Grande. The caffeine content of coffee varies depending on the type of bean, roast, grind, and brew. An analysis of 20 commercial espresso drinks found that caffeine content was inconsistent, ranging from 50 to 320 mg per 8-ounce serving. The FDA’s recommended daily limit is 400 mg of caffeine per day.
Although coffee is the most popular form of caffeine, it can also be found in other sources:
- Tea: 30-50 mg caffeine/8 oz
- Cola: 30-40g/12oz can
- Energy Drinks: 100 mg/12 oz can Red Bull
- Energy bars: 80 mg/Verb Energy Bar
- Electrolyte tablets: 40 mg/tablet Nuun Sport + Caffeine
- Chewing gum with caffeine: 100 mg/piece Rev Energy Gem
Caffeine appears in the bloodstream quickly (within 5 to 45 minutes of ingestion). Its effects peak within 15 to 120 minutes and can last for ~4 to 6 hours. By then, half of the caffeine has been metabolized by the liver. After 10 hours, caffeine will be completely removed from the bloodstream. The effects of caffeine vary greatly between individuals, depending on the genes that affect how caffeine is broken down. Runners and triathletes, who metabolize caffeine rapidly, feel an immediate effect. Others, who metabolize it slowly, will see less of an effect. Get to know your body.
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For athletes who are already nervous about competing, caffeine before a workout can overwhelm them, increasing anxiety and fear. A better time to consume caffeine to boost performance may be when a runner starts to feel tired (as opposed to an hour before a workout). Delaying caffeine intake until fatigue sets in provides a welcome boost. Caffeine gels, sports drinks, or sports gums are popular energy aids for endurance runs.
Given that most runners know that coffee/caffeine can make your workout seem easier, in this article we answer other questions about this beloved morning pick-me-up and beloved afternoon energy drink.
Do regular coffee drinkers experience the same performance benefits as those who don’t drink coffee?
Yes. If you drink coffee regularly every day, you may need a higher dose of caffeine to improve performance than a non-coffee drinker. The suggested dose is approximately:
- 1-2 mg/lb (2-5/kg) for non-users
- 1.5-3 mg/lb (3-6 mg/kg) for average coffee drinkers
- 3-4.5 mg/lb (7-10 mg/kg). for bulky coffee drinkers.
For a 150-pound athlete, this dosage ranges widely from 150 to 450 mg per dose.
There is no need to stop drinking coffee in the days leading up to the race. You will simply suffer withdrawal symptoms, such as headaches. You will not get the extra energy boost from abstinence followed by a caffeine boost on race day.
How much coffee/caffeine is too much?
The FDA’s recommended daily intake of 400 milligrams of caffeine is a sheltered amount for most adults. That’s about the amount in four 8-ounce cups (32 ounces) of coffee, 10 cans of cola, or four 12-ounce cans of Red Bull. If you’re pregnant, not drinking coffee will minimize your risk of miscarriage or other negative effects. A toxic amount is 1,200 milligrams of caffeine in one dose. Unlikely, but not impossible…
Does coffee/caffeine “work” for every type of athlete?
Yes, caffeine can effectively—and equally—assist men and women, sprinters and endurance athletes, strength athletes and team athletes. Athletes have been seeking caffeine for more than 100 years. It improves both physical and mental performance. Caffeine increases arousal, alertness, alertness, and mood. It reduces the perception of pain and can make a tough workout seem much easier. However, the effectiveness of caffeine is variable. The response is weaker in some athletes and stronger in others, depending on their genetic predisposition.
The recommended dosage for performance is 1.5 to 3 mg/lb (3–6 mg/kg). That’s roughly 200–400 mg for a 150-pound (68 kg) runner. Still, each runner needs to experiment during training to find the right dose, timing, and source of caffeine for their body. Maybe a sip of your morning coffee will do the trick? Or maybe a few caffeinated gums will assist you on a long run? Whatever you do, don’t overdo it! More isn’t always better, and you want to be able to sleep tonight…
Does coffee dehydrate you when consumed during exercise? When consumed throughout the day?
No. Caffeine is not a diuretic. Drinking coffee does not dehydrate you. A study of 50 bulky coffee drinkers who drank coffee with ~300 mg of caffeine four times a day found no difference in urine output compared to drinking the same amount of plain water. This means that coffee can be treated as water, even during exercise in the heat. It replenishes sweat losses and contributes to the recommended daily intake of 8 glasses of water.
Many runners believe that coffee is a diuretic because after drinking a cup of coffee they have to go to the bathroom. Although they may need to pee sooner than after drinking plain water, they will not pee more than they have consumed in 24 hours. (That is, unless they consume very huge doses of caffeine (>6 mg/kg or >500 mg/dose). At this point, they will probably feel gross and jumpy.
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Summary
If you drink coffee, enjoy your morning coffee without feeling guilty (as long as it’s not overloaded with cream and sugar). As a runner or triathlete, you may want to learn how to best utilize coffee/caffeine as a potential performance enhancer. That said, no amount of caffeine will compensate for insufficient sleep and an irresponsible sports diet. Eat sensibly, sleep well, train adequately, and then add some caffeine if you want.
Nancy Clark MS RD CSSD advises both fitness practitioners and competitive athletes in the Boston area (617-795-1875). Her bestselling Sports Nutrition Guide is a popular resource, as is her online workshop. Visit NancyClarkRD.com for more information.
For more information:
Antonio J. et al. (2023) Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show? J Int’l Soc Sports Nutr 21:1, 2323919
Lowery L et al. (2023) International Society of Sports Nutrition position paper: coffee and sports performance. J Int’l Soc Sports Nutr 20:1,2237952
