Caffeine is one of the best-researched performance aids in sport. Used well, it can help you hold a harder effort for longer. Used badly, it barely does anything.
How it works
Caffeine blocks adenosine, the chemical signal that tells your brain you're getting tired. That means you can keep working at a higher intensity before fatigue sets in. The benefits show up in endurance events, team sports, strength training and even concentration.
How much?
Research supports around 2–6mg per kg of body weight. For a 75kg athlete that's roughly 225–450mg. Start at the lower end and test it in training, never for the first time on race day.
Timing is everything
Caffeine peaks in your blood about 45–60 minutes after you take it. If you take it right before the start, it may peak after the hardest part of the session is over. Plan it for when you'll need it most, for example before the climbs in the second half of a race.
What it can improve
- Time-trial performance and time to exhaustion
- Sprint speed, reaction time and decision-making in team sports
- Training volume and muscular endurance in the gym
Watch your tolerance
If you drink several coffees every day, caffeine mostly just gets you back to normal. Cutting back for 3–5 days before a key event can make it work better again, though expect some headaches and tiredness while you do.
Keep it in perspective
Caffeine makes good preparation work better. It doesn't replace sleep, fuelling or sensible training.
Try GO Energy + Caffeine gels for an easy, measured dose during long sessions and races.
Adapted from Science in Sport research content for South African athletes.
