A morning cup of coffee always helps. Here we answering the questions you may have about coffee and the effects on your performance.
Many of us don’t need convincing that our morning cup of coffee (or three or four…) helps us get through the day. But perhaps you have some questions about how it will affect your running.
The quick answer is that numerous studies have shown improvements of 3 to 6 percent in performance with caffeine use.
In fact, Alex Hutchinson, a former physicist, lifelong runner (and former elite), and science journalist has said caffeine before running is the number one legal performance enhancing product runners can take before a race.
With that being said, studies have also shown that caffeine affects different people differently. Some people actually see no benefits from a pre-run boost, likely due to their gene structure.
Here are a few proven benefits (for most people) from using caffeine to improve performance:
- Increased concentration of endorphins in the brain (the same hormones that produce that runner’s high)
- Increased fat utilization, meaning you save more glycogen for those crucial late miles
- It may sound backwards, but athletes drinking coffee before a hot weather run report lower levels of perceived exertion and were more efficient than those drinking water or a sports drink
- Improved neuromuscular coordination, which allows leg muscles to fire faster and more forcefully, meaning greater efficiency
So how much caffeine is ideal and when should you drink it? Great questions! Studies show you should drink about 2 milligrams per pound of body weight (for reference there are about 300 milligrams in a 16-ounce coffee). According to the Mayo Clinic, it’s healthy to consume up to 400 milligrams of caffeine per day.
Be aware that coffee (as well as the cream and/or sugar you might put in it) can stimulate a bowel movement, so be sure to factor that in with your timing. Coffee makes the colon 60 percent more active than water. For this reason, you should drink it around 45-60 minutes before your run. Also know that some people experience gut issues and/or heartburn from coffee as well.
Do you have concerns that caffeine will dehydrate you? Studies show a runner can safely have up to 550 milligrams of caffeine (or about four cups of coffee) without affecting hydration levels, so don’t let that worry stop you.
Of course, if you’re an evening runner, you need to keep in mind that caffeine will remain in your system for up to six hours. This also goes for those of you who drink coffee in the afternoon and evening. It can affect your sleep negatively.
I have effectively used a caffeine fast of up to seven days before a race to elevate the effects of my morning joe on race day. Studies vary on this so it may just be psychological, but there’s nothing wrong with giving yourself another edge, right?
Also remember that coffee isn’t the only way to get your caffeine, just be sure you know what’s in those other sources you might experiment with, especially energy drinks. Sure, a Red Bull has more caffeine than coffee, but it also contains 37 grams of sugar, which you’ll likely regret shortly into your run.
There are also several good fuel options on the market that will give you some caffeine during your workout. Some of my favorites are Caffeinated Cherry Cola Honey Stingers, Huma Chia Energy Gel’s Cafe Mocha and Tailwind Caffeinated Fuel.
And as always, experiment with any/all of these before race day so you’ve nailed down what works best for you before the big day. So go ahead and grab that morning cup and have a great run.