The Athlete’s Guide to Caffeine: How and When to Fuel for Performance

There has been extensive research into caffeine and how it affects sporting performance, especially since it was removed from the World Anti-Doping Agency Prohibited List in 2004. Using caffeine to fuel performance, however, comes with a number of questions. How does caffeine improve athletic performance? Does caffeine aggravate the stomach? How and when should you use caffeine?

For the answers to all your caffeine-related sports nutrition questions, stick with us as we dive into caffeine’s effect on exercise.

What Are the Benefits of Caffeine for Athletes?

Caffeine is one of the most commonly used ergogenic aids (energy boosters) because it is relatively cheap, socially acceptable, and legal. While it remains inconclusive whether its effects are predominantly physiological or psychological, research has provided sound support for caffeine’s enhancement of endurance performance.

For physically demanding sports, caffeine’s ability to decrease the user’s perception of effort can be the difference between achieving a new marathon PB or not. Across the board, studies have shown the beneficial effect of consuming caffeine before exercise, whether during a prolonged effort or high-intensity burst.

It should be noted that not all people respond to caffeine in the same way. Some can be non-responders, and others can experience a negative response. 

How Long Before Exercise Should You Take Caffeine?

Caffeine is rapidly absorbed and can reach peak blood concentration after around 1 hour. While studies have seen that its ergogenic effect can last for as long as 6 hours after ingestion, the 1-hour peak means that there is an optimal time to consume it before exercise.

We recommend consuming caffeine 30-60 minutes before a workout. Our caffeine gels start to kick in around 15 minutes after use, so taking them within an hour of your exercise means you can benefit from improved alertness and sustained energy levels right around the time you would otherwise begin to feel tired. This can be especially advantageous during sporting competitions such as triathlons or rugby matches.

To clarify, caffeine doesn’t actually give you energy (despite what some big drinks companies say). It reduces your perception of fatigue, so taking it before exercise while energy levels are high is one of the best ways to maximise its effects.

Does Caffeine Upset the Stomach?

Despite its benefits, some athletes may be cautious around caffeine, concerned that it might cause them to experience stomach pain or discomfort. While caffeine does increase stomach acid production, which may lead to discomfort, eating regularly and staying hydrated can reduce this effect. Our caffeine gels are also designed to eliminate this discomfort, so you can perform at your best.