Is Caffeine Good For Endurance Athletes?

According to legend, coffee was discovered in the Ethiopian highlands by a goatheard called Kaldi. It is said that his discovery was accidental, something that happened when he noticed that after eating the "berries" from a certain tree, his goats became so spirited they did not want to sleep at night.

Later Kaldi reported this to the local monastery who began making a drink with the berries and discovered they were able to stay alert for the long hours of evening prayer. Finally word spread about the energizing effects of these berries, even reaching the Arabian peninsula and finally, it spread all over the world.

Today coffee is grown in many countries, all of whom can trace their heritage to the trees in the ancient coffee forests of Ethiopia. Approximately 75% of Americans drink coffee on a regular basis. 

Caffeine is a drug. It is well absorbed from the stomach and intestine and peak blood levels occur about 45-60 minutes after consumption. Caffeine stimulates the brain. It increases blood pressure and pulse rate. It also increases stomach acid. Some coffee drinkers report acid reflux, anxiety and even insomnia.

Because of some of its negative effects, consumption of caffeine in the general public is something often heavily debated. Is it good or bad to drink coffee? Some studies suggest that caffeine has some health benefits. For example, by stimulating the brain, it is said to make you smarter. It is suggested that it can aid in weight loss and could lower your risk for Type II Diabetes. It might even help decrease your risk for developing Alzheimer's. Some research shows that there are antioxidants in coffee too.

So, with all the mixed research, what are your thoughts? Should endurance athletes drink coffee? It seems that a vast majority of triathletes and runners regularly drink coffee. Although the International Olympic Committee lists caffeine as a restricted drug (in high levels), most athletes consume coffee to give them energy to endure. Some athletes have come close to the restricted amount in drug testing and were almost banned from participating in their competition.

It is suggested that caffeine before a long race (i.e. Ironman or marathon running) may have some benefit because  the longer the race, the more important fat is as fuel. According to a 2014 article by sport nutritionist Cynthia Sass, there are some important guidelines for endurance athletes drinking coffee...

1. Don't over do it. The maximum amount of caffeine recommended for enhancing performance with minimal side effects is up to 6 mg per kg body weight (about 16 ounces of coffee per day for a 150 pound woman).
2. Avoid high calorie coffee drinks. Instead, keep it healthy with options like almond milk and cinnamon instead of cream and sugar.
3. Stay consistent with your intake. Don't have 2 cups one day and 4 the next. Your intake should be steady so your body adjusts which counters dehydration.
4. Continue to drink water as your main beverage of choice! You must stay hydrated.
5. Do not drink coffee or any caffeinated beverage six hours before bedtime.

What about you? Do you drink coffee before your workouts or races? What are the positives and negatives you have discovered?