Coffee before sport: good or bad idea?

Having a coffee before sport is a reflex that many of you adopt. But is it really effective in boosting your performance? Or are there alternatives better suited to your objectives? Let's take a look at the situation together.

 

A common reflex, but not always optimal

An espresso before the gym, a long drink before a run... it's become a well-established ritual for many athletes. Caffeine stimulates your nervous system and postpones the feeling of fatigue. But in its liquid form, it's not always ideal.

Firstly, absorption time can vary : it often takes 30 to 60 minutes before the effects are felt, and not everyone reacts in the same way. If you have a sensitive stomach, coffee can also cause digestive discomfort or a sudden drop in energy in the midst of exertion.

The dose of caffeine in a cup varies widely, from 70 to 140 mg depending on the grind, machine and type of coffee. It's very difficult to know whether you're reaching the optimum amount for your performance.

If your aim is to precisely control your intake, this imprecision can quickly become a hindrance. What's more, the heat and acidity of some preparations can slow down digestion and disrupt your comfort before an intense session.

 

The positive effects of caffeine on performance

Properly calibrated and taken at the right time, caffeine can be a real ally for your performance. It improves alertness, optimizes coordination and helps you ward off fatigue signals. Ideal for long sessions or intense circuits where concentration is put to the test.

It also plays a role in the mobilization of fat as an energy source, which can be interesting if you're looking to optimize your body composition or maintain a steady cardio rhythm. This combined action on physical and mental energy explains why it remains a flagship ingredient in many sports supplements.

The effective dose is around 3 mg per kilo of body weight, i.e. 150 to 200 mg for a person weighing 60 to 70 kg. This is easier to control with precisely dosed supplements than with a cup of coffee, whose concentration is variable.

If you want to prolong their intensity beyond what caffeine alone can offer, you can use beta-alanine is a strategic ally. This amino acid helps to delay muscular fatigue, perfectly complements the effects of caffeine and integrates intelligently into your sports routine.

 

More practical alternatives to suit your needs

If you want to avoid variations in effect or get a faster boost, there are formulas designed specifically for sport, with precise dosages for optimized absorption. Not only can you control the dose and choose when to take it, but you can also avoid the digestive side-effects of coffee. Here are three particularly effective options:

• The Super Shot A complete energizing powder combining caffeine, taurine, maltodextrin, creatine, beta-alanine, L-arginine and L-citrulline. This synergy acts on all the levers of performance: alertness, endurance, explosiveness and recovery. It also helps reduce muscle acidity and maintain muscle tone, even during the most demanding efforts. Ideal before morning training, competitions or intense sessions.
• The gummies energy Energy gummies: practical, take-anywhere format, combining caffeine and L-theanine for sustained mental alertness without nervousness. Their gradual absorption makes them a perfect choice for periods of hard work or to prepare for a smooth sports session, without energy jolts.
• The nasal energy spray Energy nasal spray: caffeine-based for an almost immediate effect, thanks to direct absorption through the nasal mucosa. Ideal just before a sporting event, an express training session or to give a quick boost between two meetings, without going through digestion.

Coffee can help, but it's not always the most reliable. By choosing formats that are better dosed and adapted to your constraints, you gain in regularity, comfort and performance.