Coffee, tea, energy drinks and many pre-workout products contain caffeine. Many athletes use it to feel more alert and to make hard training feel easier. But caffeine affects people differently, and too much can cause problems.
Common Sources
- Coffee and tea
- Cola and energy drinks
- Some pre-workout supplements
- Chocolate in small amounts
Check labels because energy drinks and supplements can contain high amounts.
Possible Benefits
Research suggests caffeine may help some people with alertness and endurance performance. The effect is not the same for everyone, and it does not replace sleep, food or training.
Possible Downsides
- Restlessness, jitters or a racing heart
- Upset stomach
- Trouble sleeping if taken late in the day
- Dependence and headaches when stopping suddenly
Who Should Be Careful
Children and teenagers, pregnant women, people with heart conditions, high blood pressure or anxiety, and anyone advised by a doctor to limit caffeine should be cautious and seek medical advice.
Safer Habits
- Start with small amounts to see how you respond
- Avoid caffeine late in the day
- Do not use it to cover up tiredness from poor sleep
- Drink water as well
- Do not give energy drinks to children
Putting It Into Practice
Write down how many caffeinated drinks you have in a day and how you sleep. If sleep or mood suffers, reduce intake gradually. Athletes in organised competitions should also check the rules of their governing body.
Key Takeaways
- Caffeine affects people differently.
- Too much or too late can harm sleep.
- Some people should avoid it.
Frequently Asked Questions
Is coffee before a workout necessary?
No. Training can go well without it.
Can caffeine dehydrate me?
Moderate amounts are generally part of normal fluid intake, but plain water is still important.
What about energy drinks for teenagers?
They are not recommended.
Next Step
Learn more about evidence-based nutrition with the Certified Sports Nutritionist course at refitcertified.com. This is general information, not medical advice.
Recommended Resources
Continue learning with relevant RE-FIT courses, programs, and publications.
