Caffeine, the booster of performance
Our Caffeine page brings together our advice on one of the most researched sports supplements: its effects on endurance, strength and alertness, the right dose for your weight, when to take it, the available forms, capsules, gels or drinks, and the precautions for sleep and health.
A scientifically proven boost.
A proven effect
Caffeine is one of the few substances with solid evidence of its positive impact on performance. It works on the nervous system by blocking adenosine, the fatigue molecule: it reduces the perception of effort, improves alertness and focus, and increases both endurance and power. Removed from the list of prohibited substances in 2004, it remains allowed in competitions.
Other boosters
Energy supplements come in various forms:
All supplements are gathered on the energy and booster page.
How much and when
Studies show an effect from three to six milligrams per kilo of body weight, taken thirty to sixty minutes before exercise, to allow blood concentration to reach its peak. For a seventy-kilo athlete, this equals about two to four espressos. In endurance, it can also be taken in small amounts during the event using caffeinated gels.
Precautions
Caffeine stays active for several hours: it's best to avoid it in the evening to preserve sleep, which is essential for recovery. For a healthy adult, the European Food Safety Authority considers a daily intake of up to four hundred milligrams to be safe. It’s advisable to test it during training before a competition, as sensitivity varies, and it’s not recommended for those sensitive to it or with heart conditions.
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Frequently asked questions
What dose of caffeine should I take before exercising?
Studies suggest three to six milligrams per kilo of body weight, but a lower dose is often sufficient. Start low to test your tolerance, without exceeding daily health recommendations.
How long before exercise should I take caffeine?
About thirty to sixty minutes beforehand, to allow its blood concentration to peak. During a long event, some can be consumed during the effort, in the form of gel or caffeinated drink.
Is caffeine considered doping?
No. After being removed from the list of prohibited substances in 2004, it can be used freely in competitions. The World Anti-Doping Agency continues to monitor its use in sports, however.
Does caffeine interfere with sleep?
Yes, its effects last for several hours: taken in the evening, it delays sleep onset and reduces sleep quality. For evening training, it's better to reduce the dose or skip it, as recovery relies on sleep.
Capsules, gels, or drinks: which form of caffeine should I choose?
The capsule allows precise dosing before exercise. The caffeinated gel, which also provides carbohydrates, is taken during endurance events. The drink is convenient, but its dosage is less precise.
