Coffee in Sports

Coffee is a beverage that leaves very few people indifferent. You either love it or you can't stand it. It is somewhat of a controversial food because it has a spectrum of effects that may seem appropriate in certain situations, but in others, they can exacerbate undesirable symptoms. The truth is that athletes across virtually all disciplines primarily utilize its stimulating benefits. It is common practice to "boost oneself" with one or two cups before exertion to enhance performance, hoping the result will meet expectations. Despite being genuine coffee lovers, Lucka and I acknowledged the need for a radical step during preparation and significantly reduced its consumption. Despite the considerable conflicts that arose regarding this situation, Lucka managed to tackle this challenge with a tear in her eye. Let us look at the reasons that led us to this approach.

The most common (if not the only) reason why athletes lean towards coffee consumption is the presence of caffeine. The preferred advantage of this stimulant is its ability to stimulate the nervous and cardiovascular systems. It is also why this substance is so widely used in pure form in sports supplements. However, coffee isn't just about caffeine. This beverage contains a variety of compounds. While their individual effects are relatively well documented, we do not consume them isolated but in the complex form found in coffee. Therefore, it is necessary to evaluate the impact and subsequently the relevance of coffee consumption holistically.

We know that coffee as a whole has stimulating effects. These stem not only from caffeine's stimulating effect but also from its ability to suppress fatigue. This sounds naturally attractive, but one should realize that manipulating such an effect ultimately increases the body's overall fatigue. Regular coffee consumption thus leads us into a vicious circle, which many consumers address by increasing its doses.

The compounds in coffee can dilate bronchioles in the lungs. This leads to the relaxation of the bronchial muscles, facilitating breathing. Coffee is thus a popular beverage especially among endurance disciplines.
However, this dilating effect is a double-edged sword. It is well known that coffee consumption worsens the symptoms of premenstrual syndrome in women. And it's not just the impact on fatigue or pain but also increased water retention, resulting in fluctuations in body weight. Female athletes who regularly consume coffee should consider whether it is worthwhile to continue with this "vice."

Let's stay with vascular dilation a bit longer. Every coffee lover who stops consuming it is familiar with the not-so-pleasant effects that follow. Symptoms soon appear as intense headaches, which can escalate to migraines in more sensitive individuals.

Often, coffee consumption is associated with its diuretic effect. This is not entirely beneficial for performance athletes, as risks from potential dehydration are never pleasant. However, some studies have confirmed the ability of the body to adapt to the intake of such acting substances. It turns out that not every coffee drinker is at risk of fluid deficiency.
 

One of the greatest "pains" that coffee consumption brings is its side effect on the nervous system. Coffee can increase activity in the sympathetic or parasympathetic parts of the autonomic nervous system. This can be a good trait in situations where we need stimulation during increased fatigue. However, once an athlete desires to push the behavior of their nervous system to the limit, they must account for the risk of increased internal tension, tachycardia (heart palpitations), hand tremors, or anxiety (especially applicable to more sensitive individuals). It is wise to question how reasonable it is to reduce the potential to achieve optimal performance when a whole range of other substances with much better properties is available.
This leads to another question - if not coffee, then what other stimulant? There is a variety of alternative sources of caffeine that do not exhibit such a broad spectrum of side effects on metabolic behavior, such as green coffee, black or green tea, or guarana. Should there be interest in avoiding any sources of caffeine, there are various adaptogens available (maca, rhodiola, ginseng).

Coffee should primarily be consumed for the feeling of well-being. Additionally, in an amount each consumer knows will not result in undesirable side effects. This is the compromise we reached with Lucka after a more or less rational debate. Training for sports excellence always takes precedence over entertainment and distraction. From the original 3-4 cups daily, we have settled on one, although we will still adjust this a week before a match as part of form tuning and dehydration.
A reasonable combination of selected adaptogens with moderate coffee consumption has significant advantages in terms of overall effectiveness. This interplay will form the basis for form escalation in the days leading up to the match.
As it can be seen, there is no need to completely turn away from coffee consumption. Conversely, Lucka superbly handles even this.