Coffee is a staple for many athletes.
Before training. Before a long run. Before a race.
But coffee is neither magical nor neutral.
Used incorrectly, it is tiring. Used correctly, it is helpful.
The difference rarely lies in the caffeine itself.
It is related to the metabolic context .
What coffee really contains (and why it matters)
Coffee is a complex beverage.
Yes, it contains caffeine.
But also antioxidants, minerals, aromatic compounds, and active molecules that influence the nervous system.
Caffeine quickly passes through the body, reaches the brain, and blocks adenosine receptors.
Result: fatigue seems to recede, alertness increases, and the perception of effort decreases.
But let's be clear:
Caffeine does not create energy .
It removes a brake.
If there is nothing behind it to fuel the effort, the system ends up paying the price.
Caffeine: stimulant or catalyst?
Coffee is often presented as a stimulant.
In reality, it's more of a revealer .
It amplifies what is already there:
dopamine, adrenaline, noradrenaline.
That's why it can give the impression of flying…
or, in some, trigger nervousness, a crash, or complicated digestion.
In the long term, regular consumption leads to adaptation.
The body compensates.
And when we cut it abruptly, he protests.
Nothing dramatic.
But a simple reminder: this is not a toy.
What science shows in endurance
In endurance sports , coffee has a specific benefit.
Not on the peaks.
On fat mobilization .
By stimulating the secretion of adrenaline, caffeine promotes the release of fatty acids.
These fatty acids become more available to the muscles.
Lipid oxidation increases.
Dependence on carbohydrates decreases.
This is exactly what we are looking for on a long outing, in Zone 2, when the effort is sustained and stability counts more than explosiveness.
Where coffee becomes a problem
Coffee is not innocent.
Taken alone, especially on an empty stomach, it can:
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speed up transit
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irritate the stomach
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accentuate dehydration
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create a false start energy
In some athletes, it disrupts digestion during exercise.
In others, it accentuates energy variations.
And most importantly:
Coffee stimulates, but does not nourish .
That's where many people go wrong.
Coffee + fats: the smart combination
For long outings in Zone 2 , coffee works best when it is not alone .
The combination of coffee and MCT oil is simple and effective:
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Coffee stimulates the nervous system
-
MCTs provide readily usable energy
-
without a blood sugar spike
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without blocking the oxidation of fats
It's a clean, stable, consistent base.
And if you don't feel like tinkering with your coffee using MCT oil, there's a simple alternative:
A BSE product provides approximately 5g of MCT , a dose perfectly suited for this type of effort in Zone 2.
No need for anything more.
No sugar needed.
Just enough to support the engine.
Before a race, before a session
Before a session, coffee can help you get going.
Before a race, it can improve alertness and perception of effort.
But here again, everything hinges on the measure.
This is not the time to experiment.
This is not the time to chain together sources of caffeine.
What works on the day is what you tested beforehand.
Always.
Pleasure, without kidding yourself.
Coffee remains a beverage of pleasure.
Its aroma, its texture, its ritual all matter.
But in sport, pleasure should not mask physiology.
What matters is not the excitement of departure.
It's the ability to last over time .
The BSE conclusion
Coffee can be an ally.
Or a false friend.
It all depends:
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of the moment
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of the dose
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of what you put behind
Taken alone, it is stimulating.
Taken intelligently, it supports.
In endurance sports, the rule is simple:
What lasts always wins against what excites.
