Does caffeine improve performance during running? Find out!

Does caffeine improve performance during running? Find out!

Caffeine is a substance known for its ability to stimulate the central nervous system, which can provide a state of alertness and increase concentration in those who consume it.

However, caffeine is constantly the subject of controversy when it comes to its consumption with the aim of improving performance in physical activities, especially in aerobic training.

Are you curious and want to understand everything about the relationship between caffeine and physical activities? Then keep reading this content, we will cover everything you need to know to become an “expert” on the subject.

What is caffeine?

First of all, it is important to contextualize what caffeine is, after all, this substance is often confused with coffee, given that their names are so similar.

Therefore, caffeine is classified as an alkaloid, a substance naturally present in several plants, such as coffee itself, in addition to tea, cocoa, and guarana.

Another interesting point is that caffeine has stimulating powers for the central nervous system, and its effects involve various functions of the body, such as cognition, mood, heart rate, breathing, and metabolism, which is the main reason why it is so beloved by those who train!

Does caffeine harm?

Although caffeine is a great ally of training, many people still wonder about the effects of this substance on the body, after all, does caffeine harm health?

In general, it is safe to say that moderate caffeine consumption is not considered harmful to the health of most people. However, we must always be aware of the doses!

Recommended doses of caffeine:


According to the Food and Drug Administration (FDA), the regulatory agency of the United States, the recommended daily intake for healthy adults should not exceed 400 mg, which is equivalent to around 4 cups of coffee.

Still, it is important to remember that for some people, such as those who have greater sensitivity or predisposition to heart disease or anxiety disorders, caffeine consumption must be well controlled, after all, it can lead to unpleasant side effects.

Pregnant women

In the case of pregnant or nursing women, the recommendation is to consume a maximum of 200 milligrams of caffeine per day, in order to avoid possible side effects on the health of the fetus or baby.


Regarding children and adolescents, it is important to limit caffeine consumption, as the substance can negatively affect cognitive and behavioral development. For this age group, a maximum of 2.5 mg/kg of body weight per day is recommended.

Side effects of caffeine:

When consumed in excess or by people who are very sensitive to the substance, the side effects of caffeine include nervousness, anxiety, tremors, increased heart rate, headache, insomnia, and gastrointestinal problems.

In even higher doses, caffeine can cause serious symptoms such as cardiac arrhythmias, seizures, and even death.

Caffeine in training: before or after?

Caffeine consumption can have advantages regardless of the time it is administered. In the case of consuming it before training, the substance has the ability to boost energy, endurance, and overall performance.

On the other hand, when consumed immediately after training, the substance can help in muscle recovery, in addition to reducing pain and inflammation, also increasing the capacity for glycogen absorption, which is responsible for maintaining blood sugar levels between meals.

With this in mind, before deciding between pre or post-training caffeine, understand that everything depends on your individual needs and goals.

Keeping this in mind, before deciding between pre or post-workout caffeine consumption, understand that it all depends on your individual needs and goals.

If you’re looking to improve your performance, consume caffeine before physical activities. But if you need help with muscle recovery, post-workout caffeine is more suitable for you.

Lastly, it’s important to remember that caffeine, like any other substance, affects each person differently and it’s always important to have the support of a healthcare professional before adopting significant changes in your diet.

Benefits of caffeine for training

Improves attention and concentration:

Caffeine is capable of increasing the production of neurotransmitters such as dopamine and norepinephrine, which are related to attention and concentration, improving cognitive performance.

Increases agility and disposition:

Another advantage of the substance is that it reduces the perception of fatigue, allowing the individual to perform physical activities with more energy and disposition.

Increases strength, muscle contraction, and endurance:

By acting directly on the muscles, caffeine also improves muscular function, increasing strength and physical endurance during activities.

Improves breathing:

A little-known benefit of caffeine is its ability to stimulate the dilation of the respiratory pathways, which helps improve breathing.

Facilitates fat burning in muscles:

Another advantage is the increased mobilization of fat from adipose tissue, which causes the body to use this fat as an energy source during intense training.

Aids in weight loss:

Last but not least, caffeine is capable of facilitating fat burning through its thermogenic effect, as well as accelerating metabolism and reducing appetite.

Much more than coffee – What are the main sources of caffeine?

If you want to increase your caffeine intake, you don’t have to limit yourself to just coffee and its derivatives. There are many other ways to consume the substance, such as black tea, green tea, guarana, supplements, and even chocolates.

Don’t forget to have the support of a specialized healthcare professional. Sooro Renner – Nutrition that generates results!

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