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INTERNATIONAL COFFEE ORGANIZATION
POSITIVELY COFFEE PROGRAMME
COFFEE, EXERCISE AND PERFORMANCEExercise plays a part in all our lives whether we are playing the
occasional game of football with the children, using exercise to help fight
the battle of the bulge, or, if we are elite athletes, amazing all around us
with the kind of breathtaking performances we saw at Athens this summer.
Caffeine is part of the naturally occurring group of stimulants found in leaves, nuts and
seeds of a number of plants. Common dietary sources include coffee, tea, chocolate
and a variety of soft drinks and sports drinks. The caffeine content of various foodstuffs
is given below.
Caffeine content of various foodstuffsFoodstuff Serving size Caffeine content (mg)Coffee * 150 ml 50 -120
Tea* 150 ml 15-50
Chocolate Drink** 250 ml 10
Milk Chocolate** 50 g 40
Caffeinated Soft Drinks 330 ml 40 -100
(from Maughan 1999)
* Values for coffee and tea vary widely depending on the source and
method of preparation.
** In addition to caffeine, chocolate contains theobromine, which has an insignificant
effect compared to caffeine.
So what is the effect of caffeine on different types of exercise?Although the mechanism whereby caffeine may aid performance is not fully understood,
there is substantial research that concludes that caffeine does improve physical
performance. Its effect also appears to be widespread across a diverse variety of sports
and exercises. Studies have also been wide ranging and have included well-trained
athletes and relatively sedentary individuals of both sexes and different age groups.
One of the most comprehensive and recent reviews (Doherty and Smith 2004) looked at
39 published studies. Of these, 21 involved endurance exercise, 12 used short duration
and high-intensity exercise and the remaining 6 used a graded exercise test. Including
all these data, caffeine improved performance by 12.4%, relative to the placebo trials
and this was shown to greatest effect in those who undertook exercise for a longer
duration at any one time.
There are also a number of studies that show the beneficial effects of drinking coffee
and/or caffeine ingestion on high intensity exercise. These include improved
performance on a 1500 m run (Wiles 1992) and Anselme (1992) showed that anaerobic
power in a cycling test was improved by the ingestion of the equivalent of two cups
(250mg) of caffeinated coffee. Cycling was also the sport studied more recently by Bell
(2001) when caffeine (5mg/kg) was shown to improve performance in a high intensity
cycling test.
The beneficial effect has also been demonstrated in swimming trials. Collomp (1992)
showed that in a swimming test (2x100m) there was improved performance after
ingestion of 250 mg of caffeine.
What is the effective amount of caffeine?Recent studies used small amounts of caffeine (1-2mg/kg). In many studies, coffee was
used whilst others have used caffeine. However, they all show that small amounts of
caffeine are effective in improving exercise performance significantly and these smaller
amounts, as little as 90mg caffeine, are not associated with any unwanted side effects.
Caffeine and fluid requirementsT
he diuretic effect of caffeine is often over stressed, particularly in situations where
dehydration is a major issue. This affects particularly competitions held in hot, humid
climates where the risk of dehydration is high and is more important for endurance
athletes where dehydration has a greater effect on performance.
Athletes competing in these conditions are often advised to increase their intake of fluid
but also advised to avoid tea and coffee because of their mild diuretic effect. Current
research, however, shows that, not only is this mild diuretic effect insignificant during
exercise (Armstrong, 2002), but the negative effects caused by cutting such drinks from
the diet may be more damaging (Maughan and Griffin, 2003). Conclusions from
published studies show that intakes of less than 300mg caffeine a day will not affect
levels of body’s fluids.
ConclusionIn many of these studies, where performance was improved by the ingestion of caffeine
or drinking coffee, there was the also the additional benefit of an associated reduction in
the sensation of fatigue.
Given the various initiatives aimed at promoting physical activity to improve health,
anything that encourages participation by reducing the discomfort and fatigue most
people feel when exercising, has enormous potential implications for improving public
health. Caffeine, in the form of coffee or as a pure ingredient, has that ability.
References
• Anselme F, K Collomp, B Mercier. S Ahmaidi, C Prefaut (1992) Caffeine
increases maximal anaerobic power and blood lactate concentration. Eur J Appl
Physiol 65, 188-191
• Armstrong LE (2002) Caffeine, body fluid-electrolyte balance, and exercise
performance. Int J Sports Nutr Exerc Metab 12,189-206
• Bell DG, I Jacobs, K Ellerington (2001) Effect of caffeine and ephedrine ingestion
on anaerobic exercise performance. Med Sci Sports Ex 33, 1399-1403
• Collomp K, S Ahmaidi, JC Chatard, M Audran, C Prefaut (1992) Benefits of
caffeine ingestion on sprint performance in trained and untrained swimmers. Eur
J Appl Physiol 64, 377-380
• Doherty M, PM Smith (2004) Effects of caffeine ingestion on exercise
performance: a meta-analysis. Int J Sports Nutr Ex Metab. In the Press
• Maughan RJ (1999) Nutritional ergogenic aids and exercise performance.
Nutrition Research Reviews 12, 255-280
• Maughan RJ, J Griffin (2003) Caffeine ingestion and fluid balance: a review.
Journal of Human Nutrition and Dietetics 16, 1-10
• Wiles JD, SR Bird, J Hopkins, M Riley (1992) Effect of caffeinated coffee on
running speed, respiratory factors, blood lactate and perceived exertion during
1500-m treadmill running. Br J Sports Med 26, 116-120