MORE PEP, PLEASE!

Looking for an extra boost before training? A pre-workout coffee may be one of the easiest ways to enhance your performance, says nutritionist Christine Bailey

- Christine Bailey

Fancy a cuppa? You’re not alone. Coffee is one of the most commonly consumed drinks worldwide. Naturally rich in caffeine and antioxidants, it’s well known as an effective ergogenic aid, or performance enhancer. Indeed, caffeine is probably the most researched supplement shown to improve performance across a wide range of sports.

The most common dietary source of caffeine is coffee, but it is also present in tea, cola drinks, energy drinks, chocolate and sports supplements. The major benefits of caffeine on exercise performance appear to be due to its effects on the central nervous system – it exerts a direct stimulatory effect on the muscles, while decreasing the perception of how hard you are working. Caffeine taken before and during exercise can reduce feelings of fatigue, improve focus and alertness, and allow you to exercise for longer. Additionally, when it comes to sports performance, caffeine can enhance muscular strength and power, increase aerobic endurance and improve skills such as sprinting, jumping and throwing.

HOW MUCH IS ENOUGH?

A lot of research has looked at the dose-response relationship between caffeine intake and exercise performance. While higher doses (5-9mg/ kg body mass) do provide performance benefits, they also increase the risk of side effects such as increases in heart rate, anxiety, sleep problems and digestive upsets. Fortunately, more recent research suggests that lower doses of about 3mg/kg or roughly 200mg still produce performance benefits with few, if any, side effects. The International Society of Sports Nutrition (ISSN) suggests a dose of between 3-6mg/ kg body mass for sports performance.