This article looks at the timing of caffeine ingestion for improved performance
What’s the deal?
We know that caffeine improves sporting performance, but how long before sport should it be consumed to give the maximum benefit?
What did they do?
14 participants took part in this cycling-based study, consisting of a 20-minute warm-up and a 15-minute time trial test. Participants ingested a caffeine drink either (A) 35 minutes before the warm-up, (B) immediately before the warm-up, (C) immediately before the time trial test, or (D) no caffeine at all. Participants returned on 3 further occasions so that all 4 versions of the study were completed.
What happened?
There was a 5% improvement in cycling performance (energy output) during the time trial for participants who ingested caffeine 35 minutes before the warm-up. No other time of caffeine ingestion significantly increased cycling performance.
What can you tell me about the people?
The 14 participants (2 female) were well-trained, competitive cyclists, with an average age of 28 and a healthy BMI. Many of the participants were regular coffee drinkers and 7 already often used caffeine to enhance sports performance.
What else should I know?
The concentration of caffeine in the blood was highest at about 35-50 minutes after ingestion, which possibly explains why caffeine was most effective when taken before the warm-up. The caffeine drink used here was Beachbody Performance Energize, a drink containing 200 mg caffeine.
What will I do differently?
I have still yet to try caffeine to enhance my sporting performance. When I eventually do, I will be sure to ingest it at least 35 minutes prior to starting exercise!
This research was published in March 2020 by AD Davenport and colleagues from the University of Exeter, UK.
This article highlights our personal take on this research. Check it out here and see what you think!
Abstract Athlete 