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- Caffeinated coffee significantly boosted handgrip and back strength across all participants.
- Morning types saw greater improvements in sprint output during evening sessions with caffeine.
- Despite physical gains, caffeine offered no measurable cognitive performance enhancement during testing.
- Chronotype had limited influence on caffeine’s physical performance effects.
- Caffeine increased output without altering perceived exertion levels.
Caffeinated Coffee: Does It Really Boost Performance?
Most of us already know that a morning cup of coffee can help us wake up and feel alert, but ongoing research suggests the performance-boosting powers of caffeinated coffee go well beyond basic wakefulness. Studies now show caffeine may measurably enhance strength, power output, and even cognitive resilience during physically demanding tasks. And if timed right, it could improve performance regardless of whether you’re a morning person or a night owl. A recent study published in Chronobiology International the ways caffeine interacts with our internal body clocks—offering practical insights for both athletes and everyday exercisers.
Decoding Chronotypes: Morning Larks vs. Night Owls
Not all humans are created equal when it comes to time-of-day performance. So-called “chronotypes” describe a person’s natural preference for being active and alert at certain times of day. These tendencies are rooted in one’s circadian rhythms—biological cycles that influence sleep, metabolism, alertness, and physical performance throughout the 24-hour day.
- Morning chronotypes (“larks”) tend to wake up and peak earlier, performing better in physical and mental tasks before noon.
- Evening chronotypes (“owls”) peak in the late afternoon or evening, often struggling with early morning productivity.
Understanding chronotypes is crucial because they affect when you’re most primed to perform well physically and mentally. For example, you may lift heavier weights, run faster, or think more clearly depending on when you’re active in accordance with your chronotype. But what if you need to perform outside your optimal window—like competing in the morning as a night owl? Enter caffeinated coffee.
The Study Breakdown: What Researchers Wanted to Know
The Chronobiology International study posed an intriguing question: if caffeine improves performance, does it do so equally at all times of the day, regardless of someone’s natural chronotype? And specifically, does caffeine help even out performance dips when athletes train during their “off hours”?
This question matters because caffeine is one of the most widely used ergogenic aids in sports. A better understanding of how caffeine interacts with chronotype could help athletes, trainers, and everyday fitness enthusiasts time their coffee consumption for the greatest effect, especially outside their peak hours.
Methodology Matters: Who, What, and How
To find answers, researchers in Türkiye designed a meticulously controlled study that measured both physical and cognitive performance in trained athletes—factoring in the time of day and each participant’s chronotype.
Participant Overview
- 17 male strength-trained athletes, aged 18-30
- All participants were considered healthy, with no underlying metabolic or neurological conditions
Chronotype Classification
- Evaluated using the Morningness-Eveningness Questionnaire (MEQ)
- Resulting groups: 8 identified as morning types, 9 as evening types
Caffeine Protocol
- Participants consumed 3 mg of caffeine per kilogram of bodyweight via a standard cup of Nescafé Gold (equivalent to ~200 mg for a 150 lb individual)
- A decaffeinated version of the same coffee served as the placebo comparator
Testing Schedule
Each participant underwent four separate sessions, randomized and double-blinded
- Morning with caffeinated coffee (8-10 AM)
- Morning with placebo (decaf)
- Evening with caffeinated coffee (4-6 PM)
- Evening with placebo (decaf)
Performance Measurements
- Physical Tests: Handgrip strength (upper body), back extension strength (posterior chain), and Wingate anaerobic sprint test for lower-body power
- Cognitive Test: The Flanker Task to evaluate attentional control and reaction time
- Perceived Exertion: Borg Rating of Perceived Exertion (RPE) scale after tests
This comprehensive design allowed the researchers to isolate caffeine performance outcomes from time-of-day effects and chronotype influence.
Key Finding #1: Caffeinated Coffee Boosts Strength Across the Board
Caffeine’s benefits for muscular strength were clear and consistent. Both handgrip and back strength improved significantly across all participants when consuming caffeinated coffee, regardless of whether they worked out in the morning or evening.
What does this mean in practical terms?
- You can expect better strength output in the gym simply by drinking a cup of coffee before your workout.
- The caffeine strength improvement was not limited to participants training during their preferred time of day.
This aligns with previous research showing caffeine enhances muscular strength and neuromuscular efficiency by increasing neurotransmitter activity and calcium availability in muscle cells.
Athletes, strength coaches, and regular gym-goers can take this to heart: sipping coffee before lifting weights isn’t just a placebo—it’s backed by science.
Key Finding #2: Wingate Sprint Output Increases with Caffeine
In addition to static strength tests, researchers measured explosive leg performance using the Wingate sprint test, which evaluates anaerobic power output during a 30-second burst of cycling.
Key results
- Both peak power and average power output were significantly higher after drinking caffeinated coffee.
- Morning types saw the most benefit during their less optimal training window—evening sessions—suggesting caffeine neutralized their typical performance dip.
This shows that caffeinated coffee isn’t just about waking up—it can also enhance fast-twitch muscle function and anaerobic energy delivery, making it ideal for sprinting, jumping, and cycling activities.
Caffeine Strength Benefits Transcend Chronotype
One of the most intriguing findings was that caffeine boosted performance across all chronotypes, effectively closing the performance gap between morning and evening types.
- Without caffeine, morning types performed better in the morning, and evening types in the evening—as expected.
- With caffeinated coffee, however, both groups saw their performance standardize across testing times.
Several implications stem from this
- Training flexibility: Athletes may not need to schedule training sessions based on chronotype if caffeine is correctly timed.
- Competition consistency: Athletes competing at irregular hours (common in professional sports) could smooth out performance dips by supplementing with caffeine.
- Mental reassurance: Knowing caffeine can normalize performance regardless of time could boost confidence and reduce pre-competition jitters.
Cognitive Performance Didn’t Improve—Here’s Why That Matters
Despite physical gains, caffeine didn’t provide a performance edge on the Flanker Task used to assess cognitive focus and reaction time.
So what gives?
Possible explanations
- The cognitive task was too simple, not taxing enough to reveal caffeine’s potential benefits.
- Individual differences in caffeine metabolism may cloud results—fast vs. slow metabolizers can respond very differently.
- The 3 mg/kg dose is considered moderate, and some studies suggest higher doses may yield stronger cognitive effects.
Nevertheless, it’s worth noting that many other studies—particularly those measuring long-term attention and vigilance—have found mental benefits from caffeine. So while acute cognitive performance didn’t spike here, caffeine may still enhance overall brain function on different metrics or over longer durations.
Who Feels It? Perceived Exertion Stayed the Same
One fascinating result: although participants performed better on strength and sprint tests with caffeine, they didn’t feel like they were working less hard.
Using the Borg RPE scale, participants reported similar effort levels between caffeinated and placebo conditions.
This may point to one of caffeine’s most valuable features
You can do more work without feeling like you’re struggling more.
From a practical standpoint, this means caffeine can extend your endurance or effort threshold without tipping you into perceived fatigue—a huge psychological and physiological advantage in training and competition.
Practical Implications for Athletes, Coaches, and Fitness Programs
The study’s results make a compelling case for strategic caffeine use—not only as a pick-me-up but as a bona fide performance enhancer.
For athletes
- Pre-workout caffeine can improve both static strength and high-intensity sprint efforts.
- You don’t have to be a “morning person” to crush a morning workout—with caffeine, you can still hit your numbers.
- It’s effective even at a moderate dose (3 mg/kg), cutting across sports and body sizes.
For coaches
- Build caffeine protocols into training plans, especially before strength testing, sprints, or game-day efforts.
- Account for individual tolerances and side effects—some may need to avoid caffeine later in the day to preserve sleep quality.
For the general public
- Caffeine-induced boosts apply to recreational exercisers, not just elite athletes.
- Consider your own chronotype and meal timing when planning caffeine intake around workouts.
Understanding the Neurochemistry of Caffeine
Caffeine’s effectiveness is rooted in its ability to modulate neurotransmitters and neuromuscular processes. Here’s how it works
- Blocks adenosine receptors, reducing fatigue signals in the brain
- Increases dopamine levels, improving mood and motivation
- Stimulates adrenaline (epinephrine), creating a state of “fight-or-flight” readiness
- Enhances calcium release in muscle fibers, allowing stronger, faster contractions
The net effect is a heightened mental and physical state that can make tasks feel more achievable—even when working hard.
The Bigger Picture: Brain Health and Long-Term Use
Though the current study didn’t find acute cognitive benefits, other research supports caffeine’s long-term brain health advantages. Moderate consumption of caffeinated coffee has been associated with
- Reduced risk of neurodegenerative disorders like Alzheimer’s and Parkinson’s
- Improved mood regulation
- Enhanced attention spans and working memory in fatigued states
That means you don’t have to be a high-level athlete to benefit—just a mindful coffee drinker prioritizing both physical and mental well-being.
Limitations to Keep in Mind
Like all good studies, this one had its limitations
- All male participants: Results may not generalize to women, who often metabolize caffeine differently across menstrual cycles.
- Small sample size (17 participants): Broader trends may emerge in larger groups.
- Self-reported chronotype and caffeine abstinence: Potential for subjective error.
- Only one cognitive test, which may not have captured subtle changes.
Still, these limitations don’t negate the findings—they merely open opportunities for further research in a more diverse population.
Future Directions in Caffeine Research
Emerging areas of interest include
- Genetic testing for caffeine metabolism rates (CYP1A2 gene variants)
- alternative caffeine vehicles (chewing gum, gels, capsules) for faster absorption
- Include women, older adults, and untrained individuals for broader applicability
- Conduct more sophisticated cognitive tests, such as memory recall, decision-making, or multitasking skills under fatigue
Research is increasingly pointing toward personalized caffeine science—a shift from one-size-fits-all consumption to targeted strategies based on biology and lifestyle.
The Takeaway: Caffeinated Coffee as a Real Performance Enhancer
The findings are clear: caffeinated coffee enhances performance not only by waking you up, but by physically enabling you to output more force and power—often without even feeling the increase in effort.
Whether you’re
- A competitive athlete,
- A morning struggler trying to hit new PRs,
- Or a casual gym-goer with evening availability,
…the smart use of caffeinated coffee might be one of the easiest performance upgrades you can make.
To optimize your caffeine performance strategy
- Time it well – Aim for 30-60 minutes before workouts.
- Calculate your dose – 3-6 mg/kg body weight is effective for most.
- Know your rhythm – Use it to offset your non-preferred training times.
- Experiment responsibly – Everyone’s caffeine tolerance is unique.
So, brew up wisely—your body (and perhaps even your brain) will thank you.
Citations
- Köse, Y., Karayigit, R., & Sertkaya, M. U. (2025). Effects of caffeinated coffee on physical and cognitive performance: Chronotype and time of day study. Chronobiology International.
