We've written about caffeine before from a hydration point of view. Pretty much all credible sports scientists agree it can boost performance. It appears that the most measurable benefits that come from caffeine ingestion are most relevant during longer bouts of continuous endurance exercise. 

But, in reality, there are few sports where it’s not used to try to improve energy levels, focus, concentration and even power or speed. Suffice to say that it’s certainly something worth considering if you’re looking for an additional edge in your endurance racing and training and you’re not using it already.

So, we asked our friends over at TrueStart Performance Coffee for their take on how caffeine can help you boost your performance and the evidence they have unearthed to support that...


Train hard, race easy! This study found that caffeine makes your mind think your body isn’t working as hard as it actually is, called your ‘rate of perceived exertion’, or RPE. This means you can push yourself harder.


Good news for your PB – this study on runners and caffeinated coffee found that caffeine improves both speed and performance.


If you’re planning on increasing your endurance and stepping up to a longer distance, more good news. Caffeine improves endurance by helping your body burn fat more easily, meaning you can save your carbohydrate stores for peak intensity periods during training.


Caffeine is awesome for mental performance. This study found that even low doses of caffeine improve alertness, vigilance, cognitive processes and even your mood, both during and after exercise.


Adding TrueStart Performance Coffee to a protein recovery drink doesn’t just taste good – a study by the American Physiological Society found that caffeine after exercise helps muscles refuel faster, by increasing the rate at which your muscles absorb glycogen. Great news if your training sessions are tough and close together.

So, what’s the catch?

Caffeine sounds pretty great, doesn’t it? We’re all keen on a good coffee to get us going, but what about when you have too much? When your coffee makes you feel wired, or your caffeine gel doesn’t go down well?

You can have too much of a good thing – which you’ll be very aware of if you’ve ever had adverse side effects from a mild caffeine overdose. These can include jitters, headaches and stomach problems. Synthetic caffeine gels and pills can get absorbed into your bloodstream more quickly than natural caffeine, causing an energy spike followed by a familiar crash.

If you’re looking for a natural performance boost with no crash, TrueStart Performance Coffee is perfectly caffeinated to give you exactly that. Founder and triathlete Helena Hills used to live in Colombia, so all the coffee comes from there and TrueStart is completely natural with slow release caffeine and no synthetics. It also mixes with hot or cold water with no faff – ideal!