5 min read
Influence of coffee consumption on athletic performance
Wojciech Wiśniewski
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Diets Premium Expert • 22.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Wojciech Wiśniewski | min read 5 min | Scientifically reviewed by a clinical dietitian 22.03.2026 |
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Key Takeaways
Caffeine, the chemical compound that stimulates the human nervous system, is present in numerous food items, such as cocoa, i.e., chocolate, and in beverages, like green tea, roasted coffee, and less-recommended beverages, such as cola and energy drinks. However, the natural components in beverages such as coffee and tea are the most beneficial for our body.
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Coffee and athletic performance: effects on strength, speed, and endurance
Caffeine, a powerful nervous system stimulant, enhances energy flow and cognitive functions. By releasing calcium ions, it accelerates ATP breakdown, leading to faster muscle contractions and improved speed performance. Additionally, it boosts muscle strength, allowing for heavier loads during training. In endurance athletes, caffeine accelerates lipolysis, converting free fatty acids into energy. To benefit from these effects, training sessions should exceed 20–30 minutes. Avoiding simple sugars before exercise is recommended.
Coffee and the enhancement of athletic performance
Scientific evidence demonstrates that consuming a single cup of coffee, equivalent to approximately 3 mg of caffeine per kilogram of body weight, significantly enhances athletic performance in well-conditioned individuals who do not regularly consume coffee. While this effect is undeniable, its efficacy depends on various factors, including the individual's fitness level, caffeine sensitivity, or habituation to the substance, as well as training parameters such as the administered caffeine dose, duration, and exercise intensity. Caffeine is such a potent stimulant that the International Olympic Committee (IOC) enforces strict limits on its concentration in athletes' urine post-competition. Exceeding these thresholds results in disqualification, similar to the detection of other prohibited stimulants or anabolic agents. Another key benefit of coffee for athletes is its ability to inhibit adenosine, a chemical compound responsible for post-exercise muscle soreness. This discomfort can deter further training, making the suppression of this mechanism, combined with the capacity for additional repetitions, particularly valuable for individuals training in settings like gyms.
Is the combination of coffee and physical activity safe for everyone?
It is essential to recognize that consuming coffee elevates blood pressure, an effect that is particularly noticeable in individuals who do not habitually drink this beverage. Nevertheless, the body gradually adapts to this stimulant over time. However, vigorous exercise, especially strength-based activities, also raises blood pressure, which can pose risks in individuals with a compromised cardiovascular system. Therefore, if we experience any heart or circulatory issues, we should consult a physician before engaging in physical training.
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Wojciech Wiśniewski
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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