Athletes love coffee. And there’s a reason for that. Coffee not only tastes good, it contains caffeine, and research has shown that this enhances athletic performance.

Various studies have recently underlined the positive effect of caffeine. And the good news is, you don’t even have to drink that much to get results. One to three milligrams per kilogram of your body weight is sufficient for a positive boost which, for most athletes, is the equivalent of one or two cups of coffee.

Extended training

Caffeine has a particularly positive effect on extended training sessions or competitions, such as an endurance run, a long cycling tour or a gruelling tennis match. It helps you to stay alert and to suppress the feeling of fatigue. Caffeine can also reduce any pain you might feel. It’s best to take caffeine before and during exercise, especially if you want to stay sharp till the end and you want to control the pain. The effects of caffeine reach peak levels within 30 to 60 minutes after consumption. That’s when the stimulating effect of caffeine is the most powerful.

Energy Gel + Caffeine

Coffee is an important and well-known source of caffeine, but it’s quite impossible to drink coffee during training. Do you see yourself cycling and drinking coffee at the same time? That is why caffeine is also used in sports nutrition, in Eurosport nutrition’s Energy Gel + Caffeine for example. The gel contains the same amount of caffeine as a large cup of coffee, which is perfect and just enough for an effective boost at the end of a competition or match. Eurosport nutrition also added pectin and carrageenan* to the gel for an even more optimal effect.

Try the use of caffeine out first

You don’t need to be a skilled user of caffeine or a professional coffee drinker to experience its performance-enhancing effect. But if you’re not a frequent user, it may cause slightly more side effects. Therefore our advice is to test the use of caffeine during the early stages of training. This way you will not be faced with unpleasant surprises during the actual sports challenge.

How long does caffeine stay in your system?

The half-life of caffeine is approximately five hours. This means that half of the caffeine is still in your system after five hours. You may not really feel the effect anymore, but it’s certainly still there. So keep in mind that if you take caffeine at the end of the day, you might have more trouble falling asleep at night.

* https://pubmed.ncbi.nlm.nih.gov/25149001/