Coffee is Queen: The Coffee Guide For Athletes
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Caffeine… the elixir of life… the smell of caramel and citrus… the taste of chocolate and ripe berries. Heaven in a cup. But not all coffee is created equal. Origin, freshness, and brewing method all matter. And like anything good, abuse it (or drink shitty coffee) and the magic fades.
I love coffee enough to get in the weeds on this. I can no longer drink “gas station coffee” or office coffee that’s been sitting on a hot plate for hours. Here’s why…
Why Coffee Deserves a Place in Your Day
Slows biological aging
Reduces risk of metabolic diseases like diabetes
Supports the gut microbiome with beneficial bacteria that improve gut lining and reduce inflammation
Packed with polyphenols and chlorogenic acids to protect your heart
Linked to lower risk of Alzheimer’s and Parkinson’s
Finding Your Best Cup
Go small batch & local – Skip the big chain pre-ground canisters.
Check roast date – Consume within 4 weeks of roast; 1–2 weeks after opening for peak flavor.
Buy whole beans & grind fresh – Preserves aroma, flavor, and antioxidants.
Look for transparency – Farms, regions, and processing methods should be shared.
Store airtight & dry – Preserves freshness and reduces mold risk.
Single Origin vs. Blend
I choose single origin almost every time. Blends are like an open mat. You don’t know what you’ll get. Single origin is like a private lesson with your professor: pure and intentional.
Roast Levels
Light – Bright, fruity, more caffeine
Medium – Balanced flavor and caffeine
Dark – Bold, smoky, less caffeine and fewer antioxidants
Timing & Dosing
Avoid coffee within 8–10 hours of sleep; afternoon caffeine quietly wrecks REM and recovery.
Limit to 400 mg/day (about 1–4 cups depending on brew strength).
Caffeine peaks 45–60 minutes after consumption and lasts 2-4 hours, so time it right for competition and training.
Filtered vs. Unfiltered
Unfiltered methods (French press, moka pot) retain diterpenes, which may raise LDL cholesterol.
Filtered methods (pour over, drip, Aeropress) are linked to lower all-cause mortality.
Why Athletes Should Care
Coffee is one of the most researched performance enhancers. It is right up there with creatine.
Boosts endurance, sprint power, and strength
Improves focus, reaction time, and decision-making under pressure
Reduces perceived exertion so you can push harder
Pro Tip: If you drink coffee daily, consider a caffeine break 5–7 days before competition for a stronger performance boost. This is what I do to feel that kick before stepping on the mat.
My Takeaway
Coffee is more than a morning ritual or a fun date. It’s a tool for health, focus, and performance. But it only works if you respect it: choose quality beans, time your intake, and don’t overdo it.
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Dr. Megan Lisset Jimenez
Connect with Me
Let’s keep the conversation going:
📱 Instagram: @dr.meganjimenez
📘 Facebook: Megan Jimenez, DO
💼 LinkedIn: Megan Jimenez, DO
Links:
Dr. Rhonda Patrick Podcast: A Deep Dive on Using Coffee for Health & Longevity
References:
Barrea L, et al Coffee consumption, health benefits and side effects: a narrative review and update for dietitians and nutritionists. Crit Rev Food Sci Nutr. 2023;63(9):1238-1261. PMID: 34455881.
Do you drink coffee? Ask your gut. Nature. 2024 Dec;636(8042):279. doi: 10.1038/d41586-024-03866-5. PMID: 39614121.
Guest NS, et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021 Jan 2;18(1):1. 33388079.
Manghi, P., Bhosle, A., Wang, K. et al. Coffee consumption is associated with intestinal Lawsonibacter asaccharolyticus abundance and prevalence across multiple cohorts. Nat Microbiol 9, 3120–3134 (2024).
Riboli E, et al. European Prospective Investigation into Cancer and Nutrition (EPIC): study populations and data collection. Public Health Nutr. 2002 Dec;5(6B):1113-24. PMID: 12639222.
Saunders B, et al. “Caffeine and sport.” Advances in food and nutrition research. vol. 106 (2023): 95-127. PMID: 37722778.
Tverdal A, Selmer R, Cohen JM, Thelle DS. Coffee consumption and mortality from cardiovascular diseases and total mortality: Does the brewing method matter? Eur J Prev Cardiol. 2020 Dec;27(18):1986-1993. Epub 2020 Apr 22. PMID: 32320635.
Wang X, Ma H, Sun Q, Li J, Heianza Y, Van Dam RM, Hu FB, Rimm E, Manson JE, Qi L. Coffee drinking timing and mortality in US adults. Eur Heart J. 2025 Feb 21;46(8):749-759. PMID: 39776171.
