While coffee and specifically caffeine can have negative side effects for some people, there is overwhelming evidence that it can enhance athletic performance naturally by 11-12%, on average. When you drink a cup of coffee, the caffeine is readily absorbed into the bloodstream with levels remaining high for 3-4 hours. Unlike most supplements, the caffeine found in coffee is an ergogenic that can affect cells throughout the body, including muscle cells and the brain. The performance benefits are considerable.

• Improves Focus – Caffeine blocks the inhibitory neurotransmitter adenosine, which leads to enhanced firing of neurons improving energy, reaction times, and mental function.
• Provides Energy – Caffeine is found to increase the hormone epinephrine which is responsible for the “fight or flight” response. This increase in adrenaline is known to provide extra energy, especially during athletic performance.
• Enhances Endurance – Caffeine regulates the release of a neurotransmitter called dopamine which plays a role in how we feel pleasure. The presence of dopamine reduces the feeling of fatigue, the rate of perceived effort and perception of levels of intensity which leads to performance improvement.
• Delays Muscle Fatigue – With caffeine, the body’s muscle consumption of glycogen (stored sugar) decreases, which forces the body to use fat reserves as energy and results in delayed muscle fatigue.
• Gives Us An Extra Gas Tank – In line with delayed muscle fatigue, caffeine slows down the breakdown of glycogen in the muscles. The longer this process takes, the longer the body has to provide your muscles with extra glucose before your tanks run dry.
• Increases Tolerance for Pain – While caffeine itself does not release endorphins in the body, it has been shown that coffee may contribute to the endorphin release. As endorphins become released, a wide number of nerve receptors bind to them as if they were opiates, resulting in an increase of pain threshold.

As with any ergogenic, caffeine intake should be limited for maximum affect on athletic performance. Studies suggest about 200-400 mg, taken 30-60 minutes before your workout or key performance. People with sensitivities should start low, at 150-200 mg, to access your tolerance. A typical 8 oz. cup of coffee has on average 95 mg of caffeine, with a range of 75-165 mg.

While research validates that caffeine is a diuretic, meaning it may cause you to urinate more depending on your intake, the amount of hydration loss is frequently exaggerated. If you continue to hydrate with water and electrolyes, and know your sweat rate when exercising, there should be no cause for concern.