Polish research team synthesizes studies on coffee, caffeine and exercise performance from 2000 to 2026
- Pre-workout coffee linked to improved endurance, lower perceived exertion and reduced muscle soreness
- Effects vary widely by individual — genetics, habitual intake, workout timing and sleep all play a role
Drinking coffee before exercise may help improve endurance and reduce fatigue and muscle soreness, according to a new research review. However, the effects are not uniform across individuals, and the performance benefits of coffee appear to stem primarily from its caffeine content.
According to the Korea Food Communication Forum on Thursday, a research team led by Joanna Grzelczyk of the Institute of Food Technology and Analysis at the Faculty of Biotechnology and Food Sciences at Lodz University of Technology in Poland conducted a comprehensive analysis of how coffee and caffeine affect exercise performance, fatigue, muscle soreness and recovery. The findings — published under the title "Coffee and Physical Performance: What Is Driven by Caffeine and What Is Not" — appeared in a recent issue of the international nutrition journal Nutrients.
The research team reviewed studies indexed in major academic databases — PubMed, Scopus and Web of Science — published between 2000 and 2026. The analysis focused on human intervention studies, systematic reviews and meta-analyses, and also examined research on the metabolic and recovery-related effects of non-caffeine compounds found in coffee.
The review found that consuming coffee before exercise was associated with improved endurance, particularly during prolonged or high-intensity activity. Caffeine in coffee was found to reduce perceived fatigue and lower rated perceived exertion during exercise, helping people sustain physical activity for longer.
The key mechanism is caffeine's ability to block adenosine receptors in the brain. Adenosine is a substance involved in inducing drowsiness and fatigue. When caffeine inhibits this process, alertness increases and fatigue diminishes, potentially improving the capacity to sustain prolonged exercise.
Across existing research, the caffeine dose most consistently associated with performance benefits was generally around 3 to 6 milligrams per kilogram of body weight — roughly 210 to 420 milligrams for a 70-kilogram adult. However, the research team said caffeine content per cup of coffee varies considerably depending on the bean, brewing method and serving size, making a simple conversion to "number of cups" impractical.
The effects of coffee on exercise performance also differed by type of activity. Relatively consistent benefits were observed for endurance-based exercise such as running and cycling, while results were mixed across studies for maximum strength, explosive power and speed. The review also raised the possibility that coffee may help alleviate post-exercise muscle soreness.
Timing of coffee consumption also matters. Caffeine is generally consumed about 60 minutes before exercise, though absorption speed can vary depending on the form of coffee and the individual. Some studies found that men who consumed 6 milligrams of caffeine per kilogram of body weight showed faster muscle contraction responses 30 minutes after intake than at the 60-minute mark.
Coffee's potential role in post-exercise recovery also drew attention. Some studies suggested that consuming coffee alongside carbohydrates may accelerate the resynthesis of muscle glycogen depleted during exercise, compared with carbohydrates alone. That could be a meaningful benefit for endurance athletes who need to train again within a short period.
By contrast, evidence that non-caffeine bioactive compounds in coffee — such as chlorogenic acid and trigonelline — directly enhance exercise performance remained insufficient. The research team said these compounds may influence oxidative stress, inflammation and metabolic recovery processes, but that immediate performance benefits appear to be explained primarily by caffeine.
Individual variation in response to coffee is another important factor. Differences in the CYP1A2 gene involved in caffeine metabolism, habitual caffeine intake, caffeine sensitivity and workout timing can all affect outcomes. The research team said there is considerable individual variation in coffee's effects on exercise performance, and that factors such as exercise type and timing, habitual caffeine consumption and personal caffeine sensitivity should all be taken into account.
kty@heraldcorp.com
