The Effects of Coffee and Tea
Consider switching to tea for a caffeine jolt before a race. A recent study review in the Scandinavian Journal of Medicine & Science in Sports confirmed that ingesting caffeine can improve your athletic performance, but coffee is not the best delivery system. “Java may be less efficient because of the interaction of caffeine with hundreds of other chemicals contained in coffee,” says study author Mike Doherty, Ph.D.
He reviewed 21 caffeine studies and concluded that caffeine reduces perceived exertion by 6 percent, meaning you can run harder for a longer period of time. Overall performance was boosted by 11 percent. Ideal dosage is 150 milligrams, the same amount found in 24 ounces of tea. Drink it 90 minutes before start time for maximum effect.