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Caffeine Improves Speed and Endurance in Most Sports

Caffeine Makes You Speedy, Literally

I couldn't live without my post-run morning cup of joe, but as it turns out I might want to have some of that joe before hitting the pavement. After being tested for over 30 years by sports physiologist, it is now unequivocally known that caffeine can make you faster. It improves performance in almost every type of exercise from running to rowing, from swimming to cycling. Caffeine helps not only in short speedy sprints, but also helps increase endurance and strength.

Researchers believe caffeine's effect is three-fold. First, it has been shown that caffeine helps the body burn fat as fuel, instead of just glycogen. Muscles have glycogen fuel stores that usually last for about 30 minutes or 300 calories worth of exercise, so in using some fat as fuel the muscles gain increases in endurance. Caffeine also releases calcium stored in the muscles helping athletes go farther and faster. The third reason involves caffeine's effect on the mind and how it perceives exhaustion.

To learn how to find the appropriate caffeine dose, just


Between one to five milligrams of caffeine per kilo of body weight can help to improve your performance by up to five percent. However, nine mg per kilo of caffeine can actually decrease your performance, so don't go overboard. The good news for all us coffee addicts, caffeine can still make you speedy even if you're a regular coffee drinker. I ask you, do you drink caffeine before your workout?


Join The Conversation
fizzymartini fizzymartini 8 years
Oh really? "Caffeine helps the body burn fat as fuel, instead of just glycogen"? That's almost enough to make me try this... except I hate the taste of coffee, and it gives me heart flutters like nothing else. Is there anything else that does this?
V-for-Victoria V-for-Victoria 8 years
That's good to know. I always have coffee before my workout anyway. I'm 49 kg, so I would need about 49-245 mg of caffeine. I take a 12 oz cup with a splash of milk, which provides 142.5 mg. I'm still within the ideal range, yay!
Feesje Feesje 8 years
It doesn't make me want to drink coffee. I still feel that caffeine is poison to my body.
Spectra Spectra 8 years
I usually drink a Diet Coke before I work out, which has around 50 mg of caffeine, so that's a little more than 1 mg per kilo of my weight...just right. I like the boost it gives me, but it also helps me wake up at 3 am when I have to get my workout in before work.
Soniabonya Soniabonya 8 years
I don't cosume caffeine all too much. Actually, I think the last time I had a drink with caffeine in it was several weeks ago when I drank some coffee. What about energy drinks? I know they have loads of sugar, but how about those that don't? And that 5 hour energy mini sip thing I see in advertisements. . . anyone try that one?
DeviousMuse DeviousMuse 8 years
Yeah, I always drink some sort of caffeine prior to working out -- even if its just enough to get the placebo!
imariec imariec 8 years
yeah, but i need to run to the bathroom after drinking coffee, so I don't see me taking it before my morning runs.
LilLucyT21 LilLucyT21 8 years
Thanks for the tip lydialee_home :)
tlsgirl tlsgirl 8 years
I usually have my morning caffeine about an hour before the run, along with my breakfast. I haven't noticed a difference, but then again I've never run without so maybe I'd be even slower :)
ilanac13 ilanac13 8 years
well that's interesting information to know - and good i guess. i might have to start having a little coffee before my workouts and see if there's any impact to how it feels and how i do.
heatherhas heatherhas 8 years
I like to have a cup after I get off work, but about two hours before I go for my evening run. One is about enough, because any more than that messes with your heart rate. Like if your doing intervals, then it would be harder to get your heart rate down in-between sets with all of the caffeine.
lilxmissxmolly lilxmissxmolly 8 years
Um, duh. That's because caffeine is a drug. You won't catch me drinking it, even if it is "performance enhancing".
lydialee_home lydialee_home 8 years
I always have a cup of coffee for my first breakfast. LilLucy - I have my first breakfast an hour before exercise, and it seems to get rid of the restroom problem for me. The only drawback is you have to wake up extra early in the morning.
LilLucyT21 LilLucyT21 8 years
I do drink caffeine but was actually considering stopping it as it normally along with the running makes me need the loo which isnt that fun - any ways of getting around this???
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