The cofee caffeine content in speciality brews from the same coffee shop can vary significantly from day to day.
Caffeine is a well-known stimulant with ergogenic potential for athletes. While individual responses vary, athletes often target a caffeine intake of 3-6mg per kilogram of body weight to optimise performance, although recent research suggests benefits may extend to lower doses. Achieving consistent caffeine consumption to match these targets can be challenging due to the significant variation in caffeine content across different coffee types.
Home-brewed coffee typically contains 80-120mg of caffeine, whereas speciality coffee can exceed 500mg.
More critically, a recent study shown in the above infographic revealed substantial fluctuations in caffeine content within the same coffee beverage purchased from the same coffee shop on consecutive days. Caffeine levels ranged dramatically from 259mg to 564mg.
For a 70kg athlete, the upper limit of this range represents a caffeine intake of over 8mg/kg body weight, significantly exceeding recommended guidelines for performance enhancement.
Benefits of Caffeine for Athletic Performance
Caffeine consumption can enhance athletic performance in several ways:
Improved endurance: Delayed fatigue and increased exercise capacity.
Enhanced focus: Improved mental clarity and alertness.
Reduced perceived exertion: Increased tolerance to exercise-induced discomfort.
Caffeine Supplements
While coffee offers convenience and enjoyment, its inconsistent caffeine content limits its utility for precise dosing. Caffeine supplements, such as gels and gums, provide a standardised and controlled caffeine source.
Consistency: Deliver a predetermined amount of caffeine per serving.
Convenience: Easily consumed during exercise.
Rapid absorption: Some formulations offer quick caffeine delivery.
It is essential to select supplements from reputable manufacturers that adhere to quality and safety standards. Always follow recommended dosage guidelines.
Conclusion
Athletes aiming to optimise their caffeine intake for performance benefits must be aware of the significant variations in caffeine content across different coffee types and even within the same drink. By understanding this challenge, athletes can make informed decisions about their caffeine sources and consumption strategies. While coffee can be enjoyed, caffeine supplements may offer a more reliable approach for precise caffeine dosing.
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