If you don’t drink coffee on race day, it might be time to start. Countless studies have pointed to caffeine as an effective measure for boosting aerobic performance in endurance sports–but a new study shows that even the thought of coffee can improve your race day results. With expectations of enhanced performance, athletes demonstrated increased power output and focus with minimized perceived pain and exertion–even without any caffeine intake.
The caffeine placebo effect
Research has shown that physically, caffeine enhances function of the nervous system, delays fatigue, reduces perceived levels of pain and exertion, and can even offset the impacts of sleep deprivation.
The analysis of the caffeine placebo effect demonstrated that the benefits of your morning cup of java aren’t limited to physiological function, and confirmed that an athlete’s expectation of supplementation improves exercise performance outcomes. The study looked at performance effects, pain perception, belief-behaviour relationship and attentional and arousal changes in endurance cyclists, comparing results between cyclists who ingested caffeine and cyclists who were given a placebo.
The subjects given a placebo instead of caffeine still experienced improved motor function, reduced pain, improved concentration and enhanced power and endurance. The mirrored caffeine benefits, resulting from only the belief that caffeine had been consumed, demonstrates the psychological value of drinking coffee.
The takeaway? Drinking your daily brew can subconsciously boost your expectations and confidence, which, in turn, can boost your performance.
When should I drink my coffee?
Don’t have a cup of coffee on an empty stomach. Eating food before consuming caffeine can help reduce the digestive issues the stimulant might trigger (such as having to go to the bathroom).
Caffeine is completely absorbed within 60 minutes of consumption, and while it can begin to kick in after five minutes, most individuals experience its peak effects after 45 to 60 minutes. It is recommended to drink your coffee about an hour pre-race so it can deliver its full stimulating effects in time for your event, allowing you to fully take advantage of its benefits.
Studies recommend caffeine intake around 94-150 mg or six mg per kilo of body weight, reaching a maximum of 400 milligrams per day. After peaking, coffee’s effects can take up to six hours to wear off.
Alternatives to coffee
Not a coffee fan? Black tea, green tea, energy drinks and caffeine pills allow you to reap the benefits of coffee without having to drink it. Be aware that tea has less caffeine than coffee, and energy drinks and supplements usually have considerably more.
