Caffeine in Sport: More Focus, More Performance, More Endurance

Small differences, big impact 

In elite sport, mere seconds often determine victory or defeat. Even the smallest performance gains can make all the difference – less than 1% can decide podium positions in major races. Caffeine is one of the most researched and effective active substances in sports performance. Targeted use can enhance endurance performance by 2–4% and muscular strength by 2–7%. 

Benefits of caffeine in sport 

More performance 

A dose of 3 to 6 milligrams per kilogram of body weight can increase endurance performance by up to 4%. Caffeine is especially effective in endurance sports such as running, cycling, or swimming. Meta-analyses show:

• +3% higher average performance
• –2% shorter time-trial durations

Individual differences depend on genetic factors and habituation effects. 

More focus 

Caffeine improves cognitive functions – particularly attention, alertness, and reaction speed. This can be crucial in technical sections or during the final stages of long competitions. 

Regular use 

With frequent consumption, the dose should be reduced to 1–2 milligrams per kilogram of body weight to avoid nervousness or sleep disturbances. 

Tolerance and dosage 

According to the European Food Safety Authority (EFSA), single doses up to 200 milligrams and a total daily intake of up to 400 milligrams of caffeine are considered safe. As individual tolerance varies, it is advisable to first test caffeine during training and gradually adjust the dosage. 

When caffeine works best 

Before training or competition 

Around 60 minutes after ingestion, caffeine reaches its peak in the blood.  The optimal timing for ingestion is 30 to 60 minutes before the start.  

During long efforts 

Recent studies show that taking caffeine during the second half of an event can be beneficial, as fatigue and lack of concentration tend to set in. 

CAFFEINE GEL 40 – Energy with focus 

Our CAFFEINE GEL 40 combines 40 grams of carbohydrates with caffeine – for energy and mental sharpness exactly when it matters most. 

Two synergistic effects:

• Faster absorption: carbohydrates accelerate caffeine uptake.
• Greater endurance: caffeine enhances fat oxidation, preserves glycogen stores, and delays fatigue.

This makes CAFFEINE GEL 40 ideal for the mid to late stages of endurance events or as a targeted focus boost during training. It can also be combined with other products from the 1:0.8 series. 

How caffeine works in the body 

Blocking adenosine receptors 

Caffeine inhibits adenosine – a molecule that signals fatigue. The result: reduced tiredness and lower perception of effort. 

Increased calcium in muscle cells 

Caffeine increases calcium release in muscle tissue, supporting stronger contractions. 

Activation of adrenaline and fat metabolism 

The rise in adrenaline stimulates fat breakdown, helping to spare glycogen stores and enabling longer performance. 

Faster energy availability 

Caffeine activates pathways such as cAMP that accelerate glycogenolysis. This leads to faster ATP production – especially during high-intensity efforts. 

Conclusion 

Caffeine is an effective and safe supplement that can improve endurance, strength, and concentration. A dose of 3 to 6 milligrams per kilogram of body weight, taken about 60 minutes before exercise, delivers the best results. Test the effect in training before using it in competition – and discover how small changes can make a noticeable difference to your performance. 

References 

Guest et al., Int. Soc. Sports Nutr. (2021) 
Hulston & Jeukendrup (2008) 
Grgic et al., Br J Sports Med. (2020) 
Sousa et al., Nutrients (2024)