Caffeine & Football: 10 Smart Ways to Use It for Performance

CREATED BY: The Non-League Network

Introduction

Caffeine can enhance alertness, reaction time, and endurance — but it’s a tool, not a crutch. Non-league players need to use it strategically to gain an edge without negative side effects. Here are 10 tips.

Videos:

The Caffeine Flow State Connection https://www.youtube.com/shorts/WqIjTz1Uaqc

Safe Energy Boosts for Players

https://www.youtube.com/shorts/J2cQsBBp3BU

1. Time It Right – Consume 30–60 mins before training or matches.

2. Use Moderate Doses – 3–6mg/kg bodyweight; avoid excessive amounts.

3. Try Coffee or Tea – Natural sources with controlled caffeine.

4. Avoid Dependence – Cycle usage to prevent tolerance.

5. Combine With Carbs – Enhances energy and glycogen availability.

6. Test in Training First – Avoid surprises on matchday.

7. Stay Hydrated – Caffeine is mildly diuretic; compensate with water.

8. Avoid Late Evening Use – Can disrupt sleep and recovery.

9. Monitor Side Effects – Jitters, heart rate, stomach upset.

10. Personalise Your Dose – Everyone reacts differently; find what works for you.

Final Tip: Used smartly, caffeine is a performance enhancer. Used carelessly, it can harm sleep, focus, and recovery — so know your limits and plan accordingly.