This article investigates the effects of caffeine on athletic performance and provides recommendations for pre- and post-workout coffee consumption.

Coffee, a popular drink around the world, is often consumed to boost energy and enhance concentration. Caffeine, the main active component in coffee, is also known for its effects on sports performance. However, there is a delicate balance between the benefits and risks of pre- and post-workout coffee consumption. This article will explore the effects of caffeine on athletic performance and provide recommendations on coffee consumption for athletes.

Effects of caffeine on sports performance

Positive effects:

Increased energy: Caffeine stimulates the central nervous system, helping to increase energy levels and maintain alertness.

Improving concentration: Coffee can improve the ability to concentrate and make quick decisions, essential aspects in sports.

Increased endurance: Studies have shown that athletes who consume caffeine before training have a faster reaction time and increased endurance.

Reducing the perception of pain: Caffeine can reduce the perception of pain, allowing athletes to train harder and recover faster.

Negative effects:

Dehydration: Excessive coffee consumption can cause dehydration, which can negatively affect athletic performance.

Sleep disturbances: Caffeine can cause insomnia and disrupt normal sleep cycles, thereby affecting recovery and athletic performance.

Increased heart rate and blood pressure: Drinking coffee can lead to increased heart rate and blood pressure, which can be dangerous for athletes with cardiovascular problems.

Recommendations for drinking coffee before and after training

Before training:

Consume in moderation: It is recommended to consume the equivalent of 3-6mg of caffeine per kilogram of body weight approximately 30-60 minutes before training.

Listen to your body: If you are sensitive to caffeine, consume less or avoid coffee before your workout. Experiment and adjust: Different people may have different responses to caffeine. Experiment with doses and timing of coffee consumption to determine what works best for you.

After training:

Hydration: If you've had coffee before your workout, make sure you hydrate properly after your workout to replace any fluid loss.

Recovery: Avoid drinking coffee immediately after training, as caffeine can inhibit the recovery process and interfere with sleep.

Nutrient intake: After your workout, focus on getting essential nutrients like protein and carbohydrates instead of relying on coffee for energy.


Coffee and caffeine can have positive and negative effects on sports performance. Moderate coffee consumption before exercise can improve energy, focus and endurance. However, it is important to avoid excessive coffee consumption, which can cause dehydration and sleep disturbances. After your workout, focus on hydration and essential nutrients to aid recovery. Listen to your body and experiment to find the best balance between coffee consumption and sports performance.