Is Coffee Bad ?

Caffeine use in elite sport is a well researched area and so I can evaluate many studies and detail some evidence based tips for you on its use to maximise performance. 

Firstly, the increase in nerve activity brought about by consuming caffeine stimulates the release of the hormone epinephrine (adrenaline) which in turn, leads to such effects as increased blood flow to muscles and the release of glucose by the liver. 

Caffeine also increases brain levels of the neurotransmitter dopamine, which is involved in cognitive (thinking) processes, alertness and memory. For this reason alone there are numerous studies which show that caffeine significantly improves mental focus. 

Also in a recent study from the University of Scranton, Pennsylvania, researchers showed that coffee is the number one source of antioxidants in the average American's diet.

If stimulatory effects are your goal then freshly brewed black coffee is the way to go and not a large latte which is full of milk! 

An average cup of black freshly brewed coffee contains about 130 milligrams of caffeine (compare that to the 80 milligrams in a regular Red Bull), plenty to give you the mental focus you are after. 

But remember, everything in moderation because athletes who rely on caffeine to get "up" for games or training are often creating a mental "barrier" that is hard to escape. 

And as your body develops a tolerance to caffeine it will take more and more caffeine to get the same feeling of "focus" you've come to expect. 

Also avoid putting a lot of sugar or sweeteners in your coffee or you will ruin the effect you are looking for by increasing sugar content just like 

regular Red Bull. So if you want to use coffee as a pre training/match stimulant then you must not over use it during the week! A maximum of one cup per day would be advised and then 1-2 cup freshly brewed coffee 1-1.5 hrs before competition (game time).

Will it dehydrate me?

A study on the effects of high dose pre-exercise caffeine ingestion found no significant impact on hydration (Can J Physiol Pharmacol, 68(7): 889-92, 1990). Other studies have showed a mild diuretic effect in extremely high doses (8 cups filter coffee per day!). 

However, this diuretic effect is also governed by the concentration of caffeine in any given drink. For example, an espresso coffee provides around 100mg of caffeine in just 50ml of water, but you’d have to drink around 1 litre of tea to obtain the same amount of caffeine, significantly hydratingyour body in the process! A medium Americano contains around 100mg caffeine (1 espresso shot) but 350 ml water.

My advice is clear on caffeine, if you want to gain a stimulatory benefit from it then abstain from using it a lot until competition/training time. 

The message from years gone by of cutting out tea and coffee is wrong because there is no evidence of a diuretic effect when used this way and you will also then lose the hydrating effect of drinking the water you made it with!