Research
Mixed
Ingesting 5 mg caffeine per kg body weight via coffee one hour before endurance exercise improves time trial performance to the same extent as ingesting the same dose of pure anhydrous caffeine.
If you consume coffee before endurance exercise, ensure you get approximately 5 mg of caffeine per kg of body weight about one hour before starting. This amount provides a performance boost comparable to taking pure caffeine supplements, without the need for capsules.
GoodSupportsHIGH confidence
The present study illustrates that both caffeine (5 mg/kg/BW) and coffee (5 mg/kg/BW) consumed 1 h prior to exercise can improve endurance exercise performance.
Why this rating
Single-blind, crossover, randomised counter-balanced study with trained athletes, though small sample size (n=8).
Source
The Metabolic and Performance Effects of Caffeine Compared to Coffee during Endurance Exercise
Adrian B. Hodgson et al. · PLoS ONE · 2013
crossover · n=8Cited 169×
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