Unlock Endurance Performance with Caffeine

Caffeine and athletes go together like swimmers and chlorine, inseparable! But is this legal drug just a daily ritual, or could it be the secret weapon for better performance and faster recovery? Let’s dive into what the science really says about caffeine in sport and if you should use it in your next race.

Table Of Contents

• What Exactly Is Caffeine?

• Can Caffeine Boost Sports Performance?

• Does Caffeine Play A Role In Recovery?

• Will Caffeine Actually Dehydrate You?

• Should You Use Caffeinated Sports Products?

• Our Favourite Caffeine Products

What Exactly Is Caffeine?

Caffeine is a natural stimulant that affects the central nervous system and is the most widely consumed behaviourally active drug in the world. While commonly associated with coffee, it also occurs naturally in tea leaves and cacao beans and is often added to soft drinks, energy drinks and sports supplements 1,2.

Talk  Nerdy To Me

Caffeine can cross the blood-brain barrier and works by blocking adenosine receptors, which helps reduce feelings of fatigue and increase alertness. A typical double shot of coffee contains around 150mg of caffeine, though this can vary depending on the bean and brewing method.

Can Caffeine Boost Sports Performance?

Yes, caffeine can enhance sports performance by stimulating the central nervous system and reducing the perception of effort and fatigue, while also improving alertness. It is most effective for endurance events with a sustained or time-trial component, such as marathons and triathlons. However, responses vary widely between athletes.

Talk  Nerdy To Me

Research suggests an effective dose is around 3-6mg/kg of body mass, with amounts above 9mg/kg providing no additional performance benefit 3,4. Caffeine may enhance calcium release in muscle and help spare glycogen during exercise. Individual responses can vary based on factors such as dose, timing, habitual intake and genetics 5. Caffeine consumed in supplement form may produce a greater ergogenic effect than coffee 6. Carbohydrates are not required for caffeine to work, but remain essential for maximising endurance performance 7.

Does Caffeine Play A Role In Recovery?

Yes. The combination of carbs and caffeine has been proven to increase the rate of glycogen synthesis post exercise 8,9. Increased glycogen synthesis means your muscles recover faster, you feel less fatigued and you’re ready to train again sooner.

Will Caffeine Actually Dehydrate You?

No. Although caffeine is often thought to cause dehydration or reduce heat tolerance, research suggests this isn’t the case. When consumed in common beverages like coffee, tea or sports drinks, the fluid consumed alongside caffeine generally offsets any mild diuretic effect.

Talk  Nerdy To Me
Research, including a review from the University of Connecticut, has found that moderate caffeine intake does not disrupt fluid-electrolyte balance, increase the risk of hyperthermia, or reduce tolerance to exercise in the heat 10. Studies also show that when caffeine is consumed in beverages, the fluid volume typically compensates for its small diuretic effect, meaning it does not lead to meaningful dehydration during normal intake 11-13.

Should You Use Caffeinated Sports Products?

Caffeine can give you an edge in performance, but it all comes down to timing, dosing and understanding how your body responds. For most athletes, the recommended amount is 3-6mg per kilogram of body weight, which for a 70kg person equals roughly 210-420mg of caffeine. Caffeinated products vary widely, from small amounts to 200mg per serving, and total daily intake should generally stay below 400mg. Remember to account for all sources, including coffee, tea, and energy drinks, when calculating your caffeine intake 3,14,15,16.

Talk  Nerdy To Me
If you’re accustomed to caffeine before exercise, sticking to your usual routine is best. For those new to caffeine, an early to mid-race dose can help provide a boost toward the finish. Importantly, any caffeine strategy should always be trialed in training first to assess tolerance and avoid unexpected side effects during competition. 

Our Favourite Caffeine Products

• 20mg of caffeine - GU Energy Stroopwafel Caramel Coffee (with caffeine)

• 30mg of caffeine - Maple Movement - Sap Fuel Energy Gel - Coffee

• 50mg of caffeine - Clif Bar Clif Bloks Energy Chews Black Cherry (with caffeine)

• 60mg of caffeine - Fixx Nutrition Fuel X Pro Endurance Fuel Sachets Wild Berry (with caffeine)

• 80mg of caffeine - Koda Nutrition- Cappuccino with caffeine

• 100mg of caffeine - Maurten - Gel 100 Caf 100

• 150mg of caffeine - Styrkr Gel30 Dual-Carb Energy Gel

• 200mg of caffeine - Science In Sport (SIS) Beta Fuel Energy Gel + Nootropics 

View our full caffeinated range here

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

References

1. Evans J, Richards JR, Battisti AS. Caffeine. [Updated 2024 May 29]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519490/

2. Juliano LM, Griffiths RR. A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features. Drug Alcohol Depend. 2004 Oct 11;76(1):1-29. doi:10.1016/j.drugalcdep.2004.04.003. PMID: 15337332.

3. Goldstein, E.R., Ziegenfuss, T., Kalman, D. et al. International society of sports nutrition position stand: caffeine and performance. J Int Soc Sports Nutr 7, 5 (2010). https://doi.org/10.1186/1550-2783-7-5

4. Fredholm BB, Battig K, Holmen J, Nehlig A, Zvartau EE: Actions of caffeine in the brain with special reference to factors that contribute to its widespread use. Pharmacol Rev. 1999, 51: 83-133.

5. Martins GL, Guilherme JPLF, Ferreira LHB, de Souza-Junior TP, Lancha AH Jr. Caffeine and Exercise Performance: Possible Directions for Definitive Findings. Front Sports Act Living. 2020 Dec 11;2:574854. doi: 10.3389/fspor.2020.574854. PMID: 33345139; PMCID: PMC7739593.

6. McArdle WD, Katch FI, Katch VL: Exercise physiology. Energy, nutrition, & human performance. 2007, Baltimore Lippincott, Williams & Wilkins, (Series Editor)

7. Jacobson TL, Febbraio MA, Arkinstall MJ, Hawley JA: Effect of caffeine co-ingested with carbohydrate or fat on metabolism and performance in endurance-trained men. Exp Physiol. 2001, 86: 137-44. 10.1113/eph8602072.


8. Battram DS, Shearer J, Robinson D, Graham TE: Caffeine ingestion does not impede the resynthesis of proglycogen and macroglycogen after prolonged exercise and carbohydrate supplementation in humans. J Appl Physiol. 2004, 96: 943-950. 10.1152/japplphysiol.00745.2003.

9. Pedersen DJ, Lessard SJ, Coffey VG, Churchley EG, Wootton AM, Ng T, Watt MJ, Hawley JA: High rate of muscle glycogen resynthesis after exhaustive exercise when carbohydrate is coingested with caffeine. J Appl Physiol. 2008, 105: 7-13. 10.1152/japplphysiol.01121.2007.

10. Armstrong LE, Casa DJ, Maresh CM, Ganio MS. Caffeine, fluid-electrolyte balance, temperature regulation, and exercise-heat tolerance. Exerc Sport Sci Rev. 2007 Jul;35(3):135–40. doi:10.1097/JES.0b013e3180a02fa8. PMID: 17620932.

11. Seal et al. (2017), Seal AD, Bardis CN, Gavrieli A, Grigorakis P, Adams JD, Arnaoutis G, Yannakoulia M, Kavouras SA. Coffee with high but not low caffeine content augments fluid and electrolyte excretion at rest. Front Nutr. 2017;4:40. doi:10.3389/fnut.2017.00040.

12. Killer et al. (2014), Killer SC, Blannin AK, Jeukendrup AE. No evidence of dehydration with moderate daily coffee intake: a counterbalanced cross-over study in a free-living population. PLoS One. 2014 Jan 9;9(1):e84154. doi:10.1371/journal.pone.0084154. PMID: 24497951

13. Maughan et al. (2016), Maughan RJ, Watson P, Cordery PA, Walsh NP, Oliver SJ, Dolci A, Rodriguez-Sanchez N, Galloway SD. A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. Am J Clin Nutr. 2016 Mar;103(3):717-23. doi:10.3945/ajcn.115.114769. PMID: 26961966

14. Burke LM. (2008). Caffeine and sports performance. Appl Physiol Nutr Metab.

15. Ganio MS et al. (2009). Evidence-based approach to endurance performance. Sports Med.

16. Nawrot P, Jordan S, Eastwood J, Rotstein J, Hugenholtz A, Feeley M. Effects of caffeine on human health. Food Addit Contam. 2003 Jan;20(1):1–30. doi: 10.1080/02652030310001620216.
    
    

Disclaimer:

The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.