Drinking Black Coffee Before Exercise Enhances Athletic Performance in Ball Sports Athletes
正啟 GLOBALEYESOverview
A research team from National Taiwan Normal University (NTNU) found that caffeine intake can delay fatigue during high-intensity exercise. Athletes involved in ball sports who consume black coffee before exercise can improve their intermittent sprint performance and anaerobic explosive endurance, thereby boosting overall athletic performance.
Historical Context of Caffeine in Sports
In 1984, caffeine was listed by the International Olympic Committee (IOC) as a banned substance. However, it was removed from the banned substance list in 2004. According to NTNU, early research on caffeine focused predominantly on its effects in enhancing aerobic endurance performance, while recent studies have shifted their attention toward high-intensity anaerobic performance.
Research Findings
A research team led by Professor Cheng Ching-Feng from the Department of Athletic Performance at NTNU, Professor Lee Chia-Lun from the Center for General Education at National Sun Yat-sen University, and Professor Shih Ming-Tsung from NTNU’s Department of Athletic Performance conducted studies on collegiate basketball players. They discovered that consuming caffeine at a dose of 6 mg per kilogram of body weight one hour before exercise significantly improved anaerobic performance and delayed the decline in power output during high-intensity exercise.
The researchers also indicated that caffeine consumption reduces potassium ion concentrations, potentially contributing to delayed fatigue during intense physical activity. Another study by the same research team revealed that caffeine intake before high-intensity intermittent sprint exercises notably improved performance. Thus, caffeine is beneficial for athletes in sports requiring stop-and-go movement patterns, helping them perform better in intermittent sprints and anaerobic explosive movements.
Recommended Dosage for Effective Performance
Regarding the effective caffeine dosage for enhancing performance, the research team noted that most studies recommend a caffeine intake of 3 to 6 mg per kilogram of body weight. For instance, a 70 kg athlete is advised to consume 1 to 2 cups of black coffee approximately one hour before exercise.
They also highlighted that consuming caffeine together with sugars may accelerate metabolism, potentially interfering with energy supply necessary for athletic performance. Therefore, athletes are advised to consume unsweetened black coffee before exercise to optimally enhance athletic performance.
