Coffee and sport: Are they compatible and beneficial? 👌

Is it really necessary to associate coffee and sports to get better results?

Whether espresso, latte, long coffee, mocha, cappuccino, arabica, robusta and many more, coffee is everyone's favorite hot drink.

In grains, ground or soluble, this beverage can be enjoyed in all its forms and origins. Moreover, its consumption constitutes a ritual to which we indulge each morning before starting the day since it allows us to face the sometimes sustained rhythm of daily life.

However, in the sports field, it is often a subject of controversy. Indeed, some athletes believe that coffee increases athletic performance. But others advise against it because of its effects on the oxygenation of the body.

What is it really ?

By reading this article, you will have more information on coffee and its impact on sports. You will finally know if these two elements are enemies or friends.


Coffee: what is it really?

coffee and sports

Coffee is the drink obtained by infusing the beans produced by the coffee tree, a shrub that grows in different countries in South America and Africa.

The substance that makes this drink famous is caffeine. The latter was discovered in the early 19th century as a chemical component of coffee. It participates in the improvement of physical and cognitive functions. It is actually an alkaloid that works as a psychotropic.

It is also found in many plants and sometimes takes various names including guaranine, theine, or mateine. However, caffeine is not the only substance in coffee.

It is also full of potassium and antioxidants which have a beneficial effect on the body by reducing the onset of diseases, such as type 2 diabetes or liver-related conditions.

Good to know : There are 2 types of coffee, namely green coffee and black coffee. What distinguishes these 2 coffees is the roasting stage. This is a process that darkens the green coffee which releases new, more intense aromas.

What are the benefits of coffee in general?

Did you know ? Coffee is one of the most consumed hot drinks in the world. You can also read it at Bon Cafe coffee maker, a very famous platform specializing in coffee and tea news.

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So if so many people drink it, it is precisely because of its many benefits, the most essential of which are:

  • Coffee optimizes intelligence and vitalizes alertness : this beverage has positive effects on the nervous system. Thanks to caffeine, it stimulates alertness and reduces the feeling of fatigue. Reason why it is a morning ritual for many people. Also, it maximizes concentration and reflexes while improving vision.
  • It constitutes a nutrient intake important for the body: coffee is extracted from the coffee berry. The latter being filled with nutrients (vitamin B2, manganese and potassium, magnesium and vitamin B3) which are also found in the drink;
  • The cafe has a digestive and diuretic effect : it activates the secretion of digestive enzymes and ensures the proper functioning of intestinal transit. This explains why some people take it after meals;
  • It contributes to the prevention of colorectal and liver cancer : these two cancers are ranked respectively by professionals as the 3rd and 4th deadliest cancers;
  • It considerably limits the risks of contracting the Parkinson's syndrome ;
  • It also fights against cardiovascular diseases, binary calculations, Alzheimer's disease, type 2 diabetes, gout, etc.

Is coffee good for sports?

Effect of caffeine on athletic performance

Assuming that the caffeine in coffee acts in various places in the body (the nervous system, heart, etc.), we can affirm without ambiguity that it can contribute to the improvement of sports performance.

Below are the various benefits it can provide to athletes in particular.

1. Coffee is a real stimulant for athletes

As we know, coffee excites and keeps us awake. And any good sportsman knows that it is essential to be concentrated or vigilant during a sporting activity, whether at the start or during its progress. Coffee can help you achieve this goal since it promotes the release of excitatory neurotransmitters. Can you imagine the result of a fairly distracted athlete at the start of a sprint race?

Therefore, in improving alertness and reflexes, this drink positively influences your athletic performance. Studies made by American researchers also confirm that this product would make it possible to have better results in sport.

2. Coffee and sport: Reduction of fatigue

Among the enemies of the athlete that he fears the most is fatigue. Yes ! No sportsman likes to be confronted with fatigue during his activity. It is a real handicap, because it does not allow real performance to be achieved.

Moreover, this is why many athletes dope before training or participating in competitions. But today, this practice is punishable by law and you risk your career if you are a professional.

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What to do ? The best solution is to adopt coffee.

By consuming it, it will stimulate adrenaline secretion, which reduces the feeling of fatigue. Sports nutritionists also believe that it also increases muscle contraction by improving solicitation of muscle fibers.

Also, be aware that caffeine is a bronchodilator. It strengthens the respiratory flow, which increases the absorption of oxygen through the respiratory tract.

3. Coffee helps with weight loss

Who exercises to gain weight? Rather, the opposite effect is sought.

Therefore, since coffee is low in calories, it helps in fat burning. This is also due to the fact that caffeine stimulates fat mobilization for energy purposes.

The advantage is that the body quickly eliminates these fats during physical effort and less glycogen (carbohydrate reserve stored in the muscles). To this end, coffee would be an ideal drink for the endurance athlete and would allow stay in shape. It is a good natural stimulant for you if you do aerobic exercise such as elliptical.

4. Coffee helps fight minor ailments

No matter what sport you do, you need to be in good health to practice it. Only, it can happen that we are confronted with small ailments such as migraine, constipation and others during training. And these can have bad influences on your performance.

Do you know the good news? Coffee, thanks to caffeine, effectively fights constipation by promoting perfect digestion. It also acts as a painkiller by reducing headaches or migraines.

But it should be noted that these data are subjective and vary according to the athlete and the type of sport practiced.

Coffee and sport: Some contraindications

At first glance, coffee seems to be a drink with a myriad of virtues. However, several studies have shown that you can only truly enjoy its benefits if you consume it. moderately.

Excessive coffee intake can generate a number of side effects that can harm the athlete. If you exceed the threshold of 3 to 4 coffees a day, it can disturb your sleep. For example, you may have restless sleep or even insomnia. And for an athlete, a sleep disturbance will have serious repercussions on his performance.

As we said above, coffee has a diuretic action and accelerates intestinal transit. And an overdose can cause heartburn and diarrhea (this is very annoying if you plan to perform long training sessions). This can also produce a dehydration effect in athletes and increase their blood pressure.

In conclusion, we can say that coffee and sport can coexist well provided that the first is consumed in moderation.

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When to drink coffee before sport?

Consuming a dose of caffeine about 45 to 60 minutes before a workout allows it to reach its maximum effectiveness at the time of the sports session. Most studies indicate that caffeine is very effective for workouts when taking 2-6 mg of coffee per kg of body weight. Note, however, that some do not tolerate high-dose coffee well when taken too far from the last meal.

What cafe for sports?

Arabica coffee is often better tolerated than Robusta due to its lower caffeine content (between 0.8 and 1.3% instead of 2 to 2.5%). It's up to you to see which little black suits you best for a little boost. Some prefer cups of filtered coffee while others better assimilate an espresso as a natural stimulant. You need to choose the one that best suits you to improve your brain functions and for better performance at the right time.

When to take caffeine?

If your physical activity is not done at too late a time of day, you can drink a strong coffee or tea an hour before. Many specialists, however, warn against the effects of caffeine absorbed beyond 2 p.m. In fact, drinking coffee later can have negative effects on your night's sleep. Not to mention the diuretic effect that can force you to get up often during the night...

Caffeine causes side effects?

Yes, it is a stimulant that is difficult for the liver to eliminate and that increases blood pressure. It can cause heart palpitations if you take too much. Too much coffee or caffeine hypersensitivity can also cause insomnia. If this is your case, coffee is not one of the right pre-workout supplements for you. Or, experiment with a very low dose to see if it works better for you. Pregnant women should also limit their consumption.

What tea for sports?

Like a good cup of coffee, tea contains caffeine. But the proportions are not the same since a green tea contains on average a third of the caffeine of a cup of coffee, or about 28 mg. Green tea and white tea also have many beneficial health properties and are more refreshing and hydrating than coffee. It is therefore possible to drink more.

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