Should I drink coffee before a match?
Benefits of caffeine
Caffeine can reduce your subjective fatigue, enhance endurance, repeated sprint performance, skill and technical abilities, and improve cognitive function.
However, the response to caffeine is highly individualised and so may benefit some but have a negative impact on others (through side effects such as nausea, anxiety and reduced sleep quality).
A single dose of caffeine around an hour before kick-off is the recommended strategy.
When building your caffeine strategy, it's best to start from a lower dose and evaluate your response during training. A cup of coffee (e.g. double-shot espresso at 150 mg) provides an option.
Any sports foods (supplements) should be independently batch-tested (e.g. Informed Sport) to minimise the risk of contamination.
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