Many studies have shown that consuming caffeine before a physical challenge helps subjects go farther and faster than when they go without it. This effect holds true in studies of both endurance athletes as well as sprinters.
The best time to take caffeine for a performance boost is an hour before your event begins.
Research shows that about three to six milligrams of caffeine per kilogram of body weight is all you need to see benefits. As an example, a 70kg person, should consume only 340g of strong coffee before an event (approximately 2 cups). Higher doses don’t do more to improve performance, and you run the risk of developing negative side effects like dizziness, anxiety, and heart palpitations.
Studies have found drinking up to about five cups of coffee has little to no effect on hydration. However, if coffee tends to “get things moving” for you before excercise, consider replenishing what you’ve lost with an electrolyte-rich drink.)
One study had cyclists ride hard for two days in a row to put them in a glycogen-depleted state. Those who drank a recovery drink with carbs and caffeine rebuilt their glycogen stores by 66 percent more than those who drank only carbs.
Remember that you can do more than just drink coffee If a morning cup just isn’t enough, try topping your pancakes with coffee butter, freezing coffee for a cold, caffeine-laced treat, or my personal favourite, whipping some coffee into a smoothie.