International society of sports nutrition position stand: coffee and sports performance

Figures & data

Table 1. Select non-water components of coffee that may affect health or performance.

Component	Percent^1	Percent, Roasted^2	Purported Benefit
Caffeine	.5–2%	.5–1% (50–400 mg)	Alertness, reaction time, sense of energy, muscular strength and endurance
Total polyphenols (incl. CGA)	6–8%	1–2% (35–500 mg)	Blood flow, glucose disposal
Lipids	12–18% (1–2% fatty acids)	15–20% (1–2% fatty acids)	Energy source^4
Carbohydrates	50–60%	25–40% (200–800 mg soluble fiber)	Energy source^4, prebiotic^4
Proteins	6–8% (1–2% amino acids)	13–15% (0% free amino acids)	Energy source^4, growth/repair^4
Total Minerals	3–4%	3–5% (200–700 mg)	Varies
Melanoidins^3	–	15–20% (brown Maillard polymers)	Antioxidant, anti-inflammatory

¹Unroasted (green) generalized coffee, typically arabica bean; ²Moderately roasted coffee; CGA = Chlorogenic Acid (primary polyphenol, approx. 40% of whole coffee cherry). ³Melanoidins are brown nitrogen-containing polymers, including acrylamide, from the Maillard browning reaction that increase with roasting. Partially sourced from Higashi, 2019. ⁴Insufficient amounts regarding exercise.

Table 2. Summary of studies exploring the exercise-related effects of coffee.

Study	Participants	Exercise-related performance test	Coffee (caffeinated) dose	Timing of ingestion	Main findings
Alkatan, 2020 [19]	18 healthy male university students(18–25 yr)	25-meter simulated freestyle swimming competition	2 shots of coffee (250 mg caffeine), 2 shots of decaffeinated (DCF) coffee (minimal caffeine)	45 mins before exercise	Swimming time ↔
Anderson et al. 2018 [20]	9 experienced cyclists, 7 males, 2 females(37.3 ± 5.0 yr)	30-second Wingate	Via® coffee (280 mg caffeine), DCF coffee	60 min before exercise	Peak power ↔ Mean power ↔ Fatigue index ↔
Anderson et al. 2020 [21]	10 competitively trained cyclists, 9 males, 1 female (38.1 ± 6.5 yr)	30-second Wingate	Via® coffee (280 mg caffeine), DCF coffee	45 min before exercise	Peak power ↔ Mean power ↔ Power drop ↔
Araújo et al., 2015 [22]	14,563 public service workers (35–74 yr)	Standardizedneuropsychological test battery	Habitual coffee consumption (never/almost never, ≤1 cup/day, 2–3 cups/day, ≥3 cups/day) in the last 12 months	N/A	Words recalled ↑ Verbal fluency ↑
Camfield et al., 2013 [23]	60 light to moderate healthy coffee drinkers(≤16 cups/week) (≥50 yr)	Cognitive and mood assessments	6 g DCF green coffee blend (GB) (532 mg CGA/5 mg caffeine/cup), 5.7 g CGA treatment (530 mg CGA/8.8 mg caffeine/cup), 6 g maltodextrin placebo (0 g CGA/0.7 mg caffeine/cup)	40 mins before testing	CGA ↔ cognition GB ↑ sustained attn GB ↓ decision time GB ↑ alertness
Church et al., 2015 [24]	20 healthy recreationally active habitual caffeine consumers (>200 mg/day), 10 males, 10 females(24.1 ± 2.9 yr)(24.1 ± 2.9 yr) (24.1 ± 2.9 yr)	5 km run time trial, upper body (UB) and lower body reaction to visual stimuli, and multiple object tracking	200 ml Turkish coffee (3 mg/kg caffeine)	60 min before exercise	5 km time ↔ UB reaction time ↓ RER ↑
Clark et al., 2016 [25]	12 recreationally active males (20–24 yr)	18 cycle ergometer 4-second sprints with 116 seconds recovery	0.09 g/kg coffee (3 mg/kg caffeine), 3 mg/kg caffeine, taste-matched placebo, control	45 min before exercise	Peak power ↔ Mean power ↔ Mean RPE ↔
Clark et al., 2018 [26]	13 trained male runners(24 ± 6 yr)	1 mile race	0.09 g/kg coffee (3 mg/kg caffeine) (COF), 0.09 g/kg DCF coffee, placebo	60 min before exercise	COF race time ↓
Clark et al., 2019 [27]	38 adults, 19 males(30 ± 5 y), 19 females(28 ± 6 yr)	5 km cycling time trial	0.09 g/kg coffee (3 mg/kg caffeine) in 300 ml of water, placebo in 300 ml of water, control	60 min before exercise	Speed ↑
Clarke & Richardson 2021 [28]	46 recreationally active adults, 27 males, 19 females (29 ± 6 yr)	5 km cycling time trial	0.09 g/kg coffee (3 mg/kg caffeine), placebo	60 min before exercise	Speed ↑
Costill et al 1978 [29]	9 competitive cyclists, 7 males, 2 females	80% VO2max cycling trial until exhaustion	5 g DCF coffee with added 330 mg caffeine in 200 ml of hot water	60 min before exercise	RPE ↓ Lipid metabolism↑ Time ↑
Cropley et al., 2012 [30]	39 healthy older participants	Mood and cognitive processes via battery of cognitive tasks	3 cups DCF coffee high in CGA, DCF coffee with regular CGA, caffeinated coffee, or placebo	Unknown	Caffeinated coffee ↑ higher-level mood and attention DCF coffee high in chlorogenic acid ↑ mood and behavioral measures
Fidler et al 2015 (a) [17]	23 resistance trained university students(21.2 + 3.7 yr)	Explosive Smith machine bench press,Likert-type psychometric testsLikert-type psychometric tests Likert-type psychometric tests	6.6 g Via® instant coffee (328 mg caffeine) reconstituted in 525 ml tap water	60 min before exercise	Neuromuscular performance per perceptual enhancement ↔
Graham et al., 1998 [2]	9 actively training endurance runners, 8 males, 1 female(21–47 yr)	85% VO2max run until exhaustion	7.15 ml/kg (4.45 mg/kg caffeine)	60 min before exercise	Endurance ↔
Harris, et al. 2019 (a) [31]	37 university students, 19 males, 8 females	Likert-type alertness test and serum epinephrine (SE) detection via ELISA in a subset of participants (6 males, 4 females)	6.6 g Via® instant coffee (328 mg caffeine) reconstituted in 525 ml tap water	60 min before exercise	Alertness ↑ % change of SE ↑
Hodgson et al., 2013 [32]	8 trained male cyclists/triathletes (41 ± 7 yr)	30 mins steady state (SS) cycling at 55% VO2max followed by a 45 min energy-based target time trial (TT): 70% Wmax	Instant coffee (5 mg caffeine/kg), 5 mg caffeine/kg, instant DCF coffee, placebo	60 min before exercise	SS O2 uptake ↔ TT mean power ↑ TT time ↓
Hoffman et al., 2007 [33]	10 physically active college students, 8 males, 2 females (2.9 ± 1.7 yr)	2 30-second Wingate tests and 2 75% VO2max cycle trials to exhaustion	1.5 cups of JavaFit nutritionally enriched coffee (JF) or DCF coffee	30 min before exercise	Peak power ↔ Mean power ↔ Time to peak ↔ Fatigue index ↔ JF time ↑ EPOC ↔
Jyväkorpi et al, 2021 [34]	126 Helsinki Businessmen Study survivors (mean age 87 yr)	Short Physical Performance Battery (SPPB) test, gait speed (4-meter walk, m/s) body composition, resting pulse, cognition using The Montreal Cognitive Assessment Screening tool	3 groups according to their daily coffee consumption (1) < 110 g, (2) 110–330 g, and (3) > 330 g	Daily	Gait speed ↑ SPPB ↑ BMI ↔ WC ↔ PA ↔ Cognition ↔
Karayigit et al., 2020 [35]	17 adults (23 ± 2 yr)	Muscular endurance, cognitive tests, heart rate variability (HRV) assessments	600 ml coffee (3 mg/kg caffeine), 600 ml coffee (6 mg/kg caffeine)	Unknown	LB power ↑ LB musc. end. ↑ Cognition ↑ UB musc. end. ↔ HRV ↔
Landry et al., 2019 [36]	11 recreationally resistance trained males, (21.8 ± 1.5 yr)	21 min high intensity interval training (HIIT) cycling, 7 resistance exercises (3 sets of 10 reps, 65% 1RM), reps to fatigue and soreness rating 24 hr later, serum testosterone (ST) assessment	355 ml coffee (144 mg caffeine) + anhydrous caffeine pill total (6 mg/kg caffeine)	60 min before exercise	ST 30 min post exercise ↑ ST response to exercise ↔ Chest press reps to fatigue ↔ Leg press reps to fatigue ↔ Soreness ↔
Leelarungrayub et al., 2011 [37]	16 healthy sedentary men (20–21 yr)	Modified Bruce VO2max test with RER and HR analysis at 80% maximal HR	Caffeinated coffee, (ml used for reconstitution unknown) (5 mg/kg caffeine)	60 min before exercise	VO2 ↑ RER ↓ Glucose post exercise ↑ Lipid peroxide levels ↑ Antioxidant capacity ↔
Marques et al. 2018 [38]	12 healthy experienced male runners (23.5 ± 3.9 yr)	800-meter run	Soluble coffee (5.5 mg/kg caffeine) dissolved in 200 ml hot water, DCF	60 min before exercise	Time ↔ RPE ↔
Mohney et al. 2015 (a) [39]	Caffeine and non-caffeine habituated resistance trained university students (21.2 + 3.7 yr)	Explosive Smith machine bench press	6.6 g Via® instant coffee (328 mg caffeine) reconstituted in 525 ml tap water	60 min before exercise	Peak force ↑ Peak power ↑ Peak velocity ↑ Rate of force development ↑
Mohney et al 2018 (a) [40]	14 university baseball/softball athletes(18–25 yr)	Pitch speed, accuracy, consistency	6.6 g Via® instant coffee (328 mg caffeine) reconstituted in 525 ml tap water	60 min before exercise	Ball velocity ↑ Pitch accuracy ↓ (trend) Pitch consistency ↔
Nieman et al., 2018 [41]	15 adult cyclists	50 km cycling time trial	300 ml/day of high chlorogenic acid coffee (1,066 mg CGA, 474 mg caffeine)	2 weeks	50 km time ↔ 50 km power ↔ HR post 30 mins ↑ VO2 post 30 mins ↑
Powers et al. 2013 (a) [42]	12 resistance trained adults (18–35 yr)	50% 1 RM bench press	6.6 g Via® instant coffee (328 mg caffeine) reconstituted in 525 ml tap water	60 min before exercise	Peak force ↑ Peak power ↑ Rate of force development ↑
Reed et al., 2019 [43]	30 healthy adults(18–49 yr)	Series of cognitive tasks and motivation assessment	300 mg coffeeberry extracts, 100 mg coffeeberry extracts, placebo, 75 mg caffeine (positive control)	60 min before tasks	Cognition ↔ Alertness ↑ Motivation ↔ Fatigue perception ↓
Richardson & Clarke, 2016 [44]	9 resistance trained males (22–26 yr)	60% 1RM squat and bench press until failure	0.15 g/kg caffeinated coffee in 600 ml of hot water, 0.15 g/kg DCF, 0.15 g/kg DCF +5 mg/kg anhydrous caffeine, 5 mg/kg anhydrous caffeine, placebo	45 min before exercise	Squat reps ↑ Bench reps ↔ Squat, total weight lifted ↔ Bench, total weight lifted ↑ RPE squat ↔ RPE bench ↔
Ruffner et al., 2018 (a) [45]	34 resistance trained adults (18–35 yr)	50% 1 RM reflexive (myotatic) bench press	6.6 g Via® instant coffee (328 mg caffeine) reconstituted in 525 ml tap water	60 min before exercise	Myotatic peak force ↑ Myotatic time to peak power ↓
Sherman (2016) [46]	83 university students who consumed ≥ a moderate amount of caffeine/week (18–21 yr)	Computer-based memory and word identification assessment, 1–5 scales for wakefulness	Coffee (180 mg caffeine), DCF coffee (7–10 mg caffeine)	Matched via age, MEQ scores, and reported caffeine use	Early morning memory ↑ Afternoon wakefulness ↑
Slack et al. 2016 (a) [47]	34 university students	Self-selected, maximal effort, reflexive Smith machine bench press (i.e. preceded by prior stretch)	6.6 g Via® instant coffee (328 mg caffeine) reconstituted in 525 ml tap water, DCF coffee, H2O	60 min before exercise	Myotatic force (trend) ↑ Myotatic time to peak power (trend) ↓ Myotatic power ↑ Myotatic velocity ↑
Smith 2016 (a) [48]	10 resistance trained university students	Likert-type psychometric tests; 50% 1 RM bench press	6.6 g Via® instant coffee (328 mg caffeine) reconstituted in 525 ml tap water, DCF coffee, H2O	60 min before exercise	Alertness ↑ Focus ↔ Peak power ↑ Peak velocity ↑
Smith 2013 [49]	128 adults, 64 males, 64 females (18–65 yr)	Cognitive function assessments	Coffee (65 mg caffeine), DCF coffee	Unknown	Processing speed↑ Memory ↔
Soga et al. (2013) [50]	18 healthy males(36.1 ± 7.4 yr)	Energy expenditure (EE) via indirect calorimetry	329 mg CGA (50 mg caffeine) daily for 4 weeks	1 185 ml can/day within 1 hr during daytime	Postprandial EE ↑ Postprandial fat utilization ↑
Trexler et al., 2016 [51]	54 resistance trained males	Leg (LP) and bench press (BP) 1RM, 80% 1RM repetitions to failure (RTF), 5 10 s cycle ergometer sprints	8.9 g coffee (303 mg caffeine)	30 min before exercise	LP 1 RM ↑ LP RTF ↔ BP 1RM ↔ BP RTF ↔ Sprint PP ↔ Sprint TW ↔ Repeated sprint fatigue ↓
White et al 201 8 (a) [52]	9 resistance trained university students	6 reps at 50% 1 RM for bench and squat, 6 maximal vertical jump repetitions, serum epinephrine (SE) detection via ELISA	6.6 g Via® instant coffee (328 mg caffeine) reconstituted in 525 ml tap water, DCF coffee, H2O	60 min before exercise	SE (trend) ↑
Wise et al., 2014 (a) [53]	23 resistance trained university students	50% 1RM bench press	6.6 g Via® instant coffee (328 mg caffeine) reconstituted in 525 ml tap water	60 min before exercise	Peak force ↑ Peak power ↑ Peak velocity ↑ Rate of force development ↑

↑= significant increase; ↓= significant decrease; ↔ = no significant difference; (a) = abstract only; BP = bench press; CGA = total chlorogenic acids; COF = caffeinated coffee, DCF = decaffeinated coffee; EE = energy expenditure; GB = green coffee blend; HIIT = high intensity interval training; H₂O = water control; HRV = heart rate variability; LB = lower body; LP = leg press; MEQ = morningness-eveningness questionnaire; PA = physical activity; RTF = repetitions to failure; SE = serum epinephrine; SPPB = short physical performance battery; SS = steady state; ST = serum testosterone; TT = time trial; UB = upper body; WC = waist circumference.

Figure 1. Overview of the mechanism of caffeinated coffee components’ absorption in the gastro-intestinal tract and the impact of caffeine and polyphenol (e.g. CGA) ingestion on physiology. BP = blood pressure; BDNF = brain-derived neurotropic factor; Fe⁺⁺ = iron; HRV = heart rate variability; RHR = resting heart rate. Appearance of both up and down arrows indicates differential effects of caffeine versus polyphenols.

Figure 2. Schematic representation of the exercise spectrum affected by coffee and its components.

Table 3. Summary of studies exploring the effects of coffee in combination with other supplements.

Study	Participants	Exercise-related performance test	Coffee dose	Timing of ingestion	Additional supplement	Main findings
Trexler et al, 2016 [51]	54 resistance trained males (2.1 ± 2.1 yr)	Leg and bench press 1RM, 80% 1RM RTF, 5 10 s cycle ergometer sprints (1 min rest)	8.9 g instant coffee (303 mg caffeine)	Everyday for 5 days preceding the second round of testing	20 g creatine monohydrate	LP 1 RM ↑ LP RTF ↔ BP 1RM ↔ BP RTF ↔ Sprint PP ↔ Sprint TW ↔ Repeated Sprint fatigue ↓
Baumeister et al, 2021 [243]	7 young healthy adults	Capillary blood glucose and βHB; salivary caffeine every 40 min (total 240 min)	10 interventions with 10.4g DCF coffee powder in 250 ml water + 150 mg caffeine and varying amounts of coconut oil, MCT	Samples were taken post ingestion for 240 min	coconut oil + MCT	Glucose ↔ Plasma caffeine ↔ (among caffeinated interventions) βHB (CO-) ↔ βHB (CO+) ↑ βHB(CTL-) ↔ βHB (CTL+) ↑
Mills et al, 2017 [244]	15 males (26.3 ± 1.6 yr)	Flow-mediated dilation	3.6 g of ground coffee to 50 ml of hot water (110 mg caffeine)	Measures were taken before and 1, 3, and 5 hours post ingestion	Low polyphenol coffee (LPC) + 89 mg CGA per 3.6 g of coffee and a high polyphenol coffee (HPC) 310 mg CGA per 3.6 g coffee	Vascular function ↑ (LPC and HPC)
Roberts et al, 2007 [245]	10 recreationally active males (27.6 ± 4.2 yr) and females(29 ± 4.6 yr)	Modified Bruce VO2max test with RPE and Wingate test	1.5 cups (354 ml) of JavaFit™ Energy Extreme coffee (450 mg caffeine) or 6.5 g Folgers Regular brewed with 354 ml water (200 mg caffeine)	Measures were taken the last 20 minutes of each hour for 3 hours post-ingestion	1200 mg garcinia cambogia, 360 citrus aurantium, 225 mcg chromium polynicotinate	Peak VO2 ↔ VO2 at 3 min ↑ VO2 10 min ↔ Post-exercise ↔ Time-to-exhaustion ↔ Maximal RPE ↔ Peak power ↔ Time to peak power ↔
McAllister 2020 [246]	10 university males	βHB, glucose, triglycerides (TAG), insulin, advanced oxidation protein products (AOPP), glutathione (GSH), malondialdehyde (MDA), hydrogen peroxide (H2O2)	16 oz. Folgers medium roast, 50 g ground coffee	0, 2, 4 h	0, 28, 42 g MCT	βHB ↑ TAG ↓ MDA ↓ (42g) H2O2 ↓ AOPP ↑ (42g) Insulin ↓

↑= significant increase; ↓= significant decrease; ↔ = no significant difference; 1RM = one repetition maximum; AOPP = advanced oxidation protein products; βHB = beta hydroxybutyrate;BP = blood pressure; CO+ = coconut oil present; CO- = coconut oil absent; CTL = control; GSH = glutathione; HPC = high-polyphenol coffee; LP = leg press; LPC = low-polyphenol coffee;MCT = medium-chain triglyceride; MDA = malondialdehyde; PP = peak power; RTF = repetitions to failure; TAG = triacylglycerol; TW = total work.

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