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Researchers assess the potential benefits—and downsides—of the hundreds of bioactive compounds in your morning brew

A few years ago, researchers in Spain combed through the results of more than 7,000 urine samples tested for doping at competitions in various Olympic sports. Overall, 76 percent of the samples contained caffeine, with the highest concentrations found in cycling, track and field, and rowing. Frankly, I’m surprised that the number wasn’t higher, given how effective caffeine is as a performance booster and how widespread coffee consumption is more generally.

But I’m conflating two different things. Coffee, as a new review paper in the Journal of International Society of Sports Nutrition points out, is not just liquid caffeine. I’ve written many, many articles about research into caffeine’s performance-boosting powers, almost all of which uses pills to provide a carefully controlled dose of caffeine. In contrast, many of my running friends swear by their pre-workout or pre-race coffee. The new review, from a group of researchers led by Lonnie Lowery of Walsh University, asks whether coffee—“a complex matrix of hundreds of compounds”—provides the same athletic benefits as an equivalent dose of caffeine, or whether there are additional pros and cons. The short answer: it’s not clear.

You can make a reasonable argument that coffee is less effective than caffeine as a performance aid. The most obvious problem is that it’s hard to know exactly how much caffeine you’re getting in a cup of coffee. It depends on what kind of beans you’re using, how they’re prepared, how big your cup is, and so on. One study that tested a variety of store-bought espressos found caffeine levels ranging from 51 milligrams per serving at Starbucks to 322 milligrams per serving at Patisserie Francois.

Even if you stick with a consistent source of coffee with a known amount of caffeine, getting in the optimal performance-boosting dose might be a challenge. Sports scientists typically recommend taking between 3 and 6 milligrams per kilogram of bodyweight an hour before competition.

For a typical medium-roast coffee, that works out to two to four cups (16 to 32 ounces), depending on body size. That’s a lot of coffee—and caffeine from coffee appears to be absorbed more quickly than from capsules, which means you might want to finish downing all that liquid less than an hour before competition.

A further problem is that some of the other substances in coffee might interfere with the action of caffeine. The main source of that concern is a 1998 study that compared performance under five different conditions: water with placebo capsule, water with caffeine capsule, decaffeinated coffee, decaffeinated coffee with caffeine capsule, and regular coffee. In a half-hour running test, performance was only increased with water-with-caffeine-capsule trial. Since caffeine levels were identical in the coffee and the decaf-plus-caffeine-pill trials, that suggests that something in the coffee—perhaps chlorogenic acid, one of coffee’s key antioxidant compounds—was interfering with the performance boost of caffeine.

To be fair, subsequent research has mostly suggested that coffee works just as well as caffeine. This 2018 study, for example, found that coffee boosted one-mile run time by 1.9 percent compared to a placebo, and by 1.3 percent compared to decaffeinated coffee. Other studies have also found performance boosts from coffee, at least when taken in quantities that provide a known and sufficient dose of caffeine.

If anything, the results of that 2018 study raise the opposite question. Decaf was 0.6 percent faster than placebo. That wasn’t a statistically significant difference, but is it possible that coffee itself has performance benefits independent of its caffeine content?

The case in favor of coffee is based on all its other bioactive ingredients: most prominently polyphenols like chlorogenic acid that may influence blood flow and glucose levels, but also various minerals, melanoidins produced in the roasting process that have antioxidant and anti-inflammatory properties, and small amounts of carbohydrate, protein, and fat. The review takes an exhaustive dive into what these various substances might do for performance, listing their “neuromuscular, antioxidant, endocrine, cognitive, and metabolic effects,” but actual evidence of a performance boost is very thin on the ground.

To me, the strongest evidence that coffee might have some positive effects independent of caffeine comes from a different line of research. Back in 2018, I wrote about a study linking the effects of caffeine to a gene that affects caffeine metabolism. Roughly half the people in the study were fast caffeine metabolizers, and they got a big performance boost from caffeine in a 10K cycling trial. Most of the rest were medium metabolizers, and they got a negligible performance boost. The final 8 percent of subjects were slow metabolizers, and caffeine actually made them slower, perhaps because the positive effects of caffeine in the brain were outweighed by negative effects on blood circulation that persisted for longer.

This particular study used caffeine pills, but it emerged from an earlier line of research on the health effects of coffee. Big population-level studies have produced conflicting results about whether drinking lots of coffee is good or bad for you. University of Toronto researcher Ahmed El-Sohemy has suggested that this is because the effects depend on how you metabolize caffeine. He has shown, for example, that fast metabolizers have a lower risk of heart attack if they drink one to three cups of coffee a day, perhaps thanks to all those antioxidants and polyphenols and so on. Conversely, slow metabolizers have a 36 percent higher risk of heart attack if they drink two to three cups of coffee a day.

The implication here is that, at least for some aspects of long-term health, coffee is good for you but caffeine is bad for you. Fast caffeine metabolizers get the caffeine out of their system quickly, so the positive effects dominate. Slow metabolizers have the caffeine in their system for longer, so the negative effects take over. A key point: in a talk I saw earlier this year, El-Sohemy said that people’s subjective experience of how caffeine affects them is not a good predictor of whether they’re fast or slow metabolizers. (He does run a company that sells genetic testing of caffeine metabolism, so take that claim for what it’s worth.) My overall take, then, is that decaffeinated coffee probably has some good stuff in it, but there’s no convincing evidence that it will make you faster.

In the real world, the number one reason most of the athletes I know drink coffee before workouts and races is that it reliably makes them poop. That’s a discussion that Lowery’s review doesn’t get into, but it’s not insignificant for endurance athletes. If that’s your rationale, then by all means carry on. Drinking coffee is also a comforting and familiar routine for many people. But if you’re also hoping to harness the performance-boosting power of caffeine, then the main conclusion from the review is that you should take some time to figure out how much caffeine your favorite coffee contains, how much you usually drink, and decide whether you want to raise (or lower!) the dose, perhaps in combination with caffeine pills.

For years, the Valencia Marathon has built a reputation that many races can only dream of. With its lightning-fast, sea-level course, ideal early-December weather, world-class organization, and remarkable depth of elite competition, the Spanish event has become a magnet for the sport’s biggest stars and record chasers.

Its appeal was reinforced recently when Ethiopian distance sensation Yomif Kejelcha confirmed that he will compete in this year's race on December 6. Kejelcha arrives with enormous momentum after producing a sensational 1:59:41 marathon debut in London, adding even more anticipation to an event already renowned for producing historic performances.

Given Valencia's growing stature, many observers have long wondered whether the race would eventually seek inclusion in the prestigious World Marathon Majors. Often described as the finest marathon outside the Major circuit, Valencia has consistently appeared to be the most logical candidate for expansion.

However, race organizers have revealed that such a move is not currently on the agenda.

Speaking exclusively to Marathon Handbook, Valencia Marathon CEO Juan Manuel Botella explained that the event has no immediate plans to pursue Major status. According to Botella, the decision is largely financial, with the costs associated with joining the World Marathon Majors considered too significant at this time.

The revelation may surprise many within the running community. Valencia is a race that continues to attract some of the world's best athletes, invests heavily in elite fields, and has openly expressed ambitions of hosting a sub-two-hour marathon performance on its famously fast course. Yet despite its global prestige and growing influence, organizers believe that becoming a Major does not currently offer enough value to justify the financial commitment required.

In many ways, the decision highlights Valencia's confidence in its own identity. Rather than chasing a label, the race continues to focus on what has made it one of the most celebrated marathons on the planet: exceptional conditions, elite competition, and a proven ability to produce extraordinary performances.

Whether or not Valencia eventually joins the World Marathon Majors, its standing within the sport remains unquestioned. For elite athletes seeking personal bests, records, and unforgettable racing experiences, the Valencia Marathon has already established itself as one of the crown jewels of global road running—Major status or not.

The prospect of seeing one of athletics' biggest stars back on the track is growing stronger, with Jakob Ingebrigtsen reportedly targeting a return to competition later this summer following his recovery from Achilles tendon surgery.

According to comments made by his agent, Daniel Wessfeldt, in an interview with Norwegian media, the double Olympic champion could make his long-awaited comeback at one of three major European meetings in July. The leading options under consideration are the Monaco Diamond League on July 10, the Hungarian Athletics Grand Prix on July 14, and the London Diamond League on July 18.

For athletics fans, the possibility of Ingebrigtsen lining up in London would add another layer of excitement to an already highly anticipated Diamond League meeting. The Norwegian middle-distance sensation has become one of the sport's most dominant figures in recent years, collecting Olympic, world and European titles while consistently rewriting record books.

His 2026 campaign was put on hold after he underwent surgery on his Achilles tendon earlier this year, forcing him to focus on rehabilitation rather than competition. Since then, questions have surrounded when the 24-year-old would be ready to return to racing.

The latest update suggests that decision will largely depend on how his training progresses over the coming weeks. If recovery continues according to plan, July could mark the beginning of his return to elite competition ahead of the latter stages of the season.

A comeback at either Monaco, Budapest or London would immediately place Ingebrigtsen back among the sport's biggest storylines. Each meeting is renowned for producing world-class performances, and any appearance by the Norwegian would attract significant attention from fans eager to see how quickly he can regain top form after his injury setback.

While no final decision has been confirmed, the signs are increasingly positive. After months away from competition, Jakob Ingebrigtsen appears to be edging closer to a return, with London's Diamond League meeting emerging as one of the most intriguing possibilities on his road back to the track.

Should his recovery continue smoothly, athletics could soon welcome back one of its brightest and most influential stars.

What should have been the defining moment of Emad Bashir-Mohammed's young running career instead turned into one of the most talked-about controversies in American road racing this year.

The 23-year-old crossed the finish line first in the men's citizen's race at the prestigious Bolder Boulder 10K on Memorial Day in Colorado, stopping the clock at an impressive 29:50. His performance was not only a commanding victory but also one of the fastest winning times ever recorded in the event's long and celebrated history. Bashir-Mohammed finished eight seconds clear of his nearest challenger and appeared to have secured a breakthrough triumph.

For nearly two hours, he was the undisputed winner.

Then everything changed.

Race officials announced that Bashir-Mohammed had been disqualified after determining that he had started in the wrong wave. According to Bolder Boulder regulations, he had been assigned to the AA wave but lined up with the faster A wave, which began earlier. Event rules allow runners to move backward into a slower wave, but prohibit athletes from advancing into a faster one.

As a result, Bashir-Mohammed's victory was erased from the record books.

The citizen's title was subsequently awarded to Nickolas Scudder, who crossed the line second in 29:58. The promotion handed Scudder back-to-back citizen's race victories, while Bashir-Mohammed was left to grapple with the disappointment of losing a win he believed he had earned on the road.

The disqualification has since ignited widespread debate across the running community.

Bashir-Mohammed maintains that he did not intentionally violate the rules. He claims that after collecting his AA bib, he spoke with race personnel and was permitted to start with the A wave after presenting evidence of his recent performances. In a statement shared after the race, he expressed frustration over the decision, arguing that his goal was simply to compete against the strongest field available and produce the fastest time possible.

Race organizers, however, stood firmly behind their ruling. Officials stated that wave-assignment regulations are clearly communicated in pre-race information and reiterated during packet collection. They also noted that hundreds of participants are disqualified each year for moving into faster start groups, emphasizing that consistent enforcement is necessary to maintain fairness for all competitors.

The incident has divided opinion among runners and fans alike. Some believe the rules must be applied equally regardless of an athlete's finishing position, arguing that wave assignments are a fundamental part of race organization. Others feel the punishment is harsh, particularly if Bashir-Mohammed genuinely received approval to move up before the start.

What remains undisputed is the quality of his performance. On the roads of Boulder, Bashir-Mohammed demonstrated the fitness and speed required to outrun the field by a significant margin. Yet in road racing, crossing the finish line first is only part of the equation. Compliance with race regulations carries equal weight.

For Bashir-Mohammed, the day will be remembered as a painful lesson in the fine margins that can define elite competition. A remarkable run delivered a memorable victory, but a dispute over wave placement ultimately overshadowed the achievement, leaving behind a controversy that continues to fuel discussion throughout the running world.

A fast race, a costly administrative error, and a debate that may linger long after the finish-line tape has been packed away.

The men's 100 metres at the 2026 Rome Diamond League is shaping up to be one of the most anticipated sprint races of the season, with an exceptional field featuring some of the fastest men in the world.

Scheduled for Thursday, June 4, at the iconic Stadio Olimpico in Rome, the race will bring together reigning stars, established champions and emerging talents in a contest that promises fireworks from the moment the gun goes off.

Kenya's Ferdinand Omanyala headlines a world-class lineup that includes American sprint sensation Noah Lyles, Botswana's Olympic champion Letsile Tebogo, Jamaica's explosive Ackeem Blake, South Africa's ever-consistent Akani Simbine and Italy's hometown hero Lamont Marcell Jacobs. With personal bests ranging from 9.77 to 9.97 seconds, the field is packed with athletes capable of producing something special on the Diamond League stage.

Omanyala, the African record holder with a blistering personal best of 9.77 seconds, arrives in Rome eager to continue his strong early-season form and prove he can challenge the very best on the global circuit. The Kenyan star has built a reputation as one of the fastest starters in world sprinting and will be looking to make a statement against an elite field.

Standing in his way is world champion Noah Lyles, whose personal best of 9.79 seconds places him among the fastest athletes in history. The American remains one of the sport's biggest attractions and will be determined to add another Diamond League victory to his impressive résumé.

The race also marks a major test for Olympic champion Letsile Tebogo. The Botswanan star has rapidly become one of athletics' most exciting talents, while Ackeem Blake continues to establish himself as a serious contender on the international sprint scene.

Adding further intrigue is the presence of Italy's Lamont Marcell Jacobs. Competing on home soil, the Tokyo Olympic champion will enjoy passionate local support as he seeks to deliver a memorable performance in front of the Roman crowd.

South Africa's Akani Simbine, Cameroon's Emmanuel Eseme, Great Britain's Jeremiah Azu and rising American talent Jordan Anthony complete a field that boasts remarkable depth and quality.

Men's 100m Entry List – Rome Diamond League 2026

Ferdinand Omanyala (Kenya) – PB: 9.77

Noah Lyles (USA) – PB: 9.79

Lamont Marcell Jacobs (Italy) – PB: 9.80

Akani Simbine (South Africa) – PB: 9.82

Letsile Tebogo (Botswana) – PB: 9.86

Ackeem Blake (Jamaica) – PB: 9.88

Jordan Anthony (USA) – PB: 9.91

Emmanuel Eseme (Cameroon) – PB: 9.96

Jeremiah Azu (Great Britain) – PB: 9.97

With multiple national record holders, global champions and Olympic medal contenders sharing the same start line, the Rome Diamond League men's 100m could deliver one of the fastest races of the year. For sprint fans around the world, all eyes will be on Rome as a stellar cast battles for supremacy over athletics' blue-riband distance.

Audrey Werro announced her arrival as one of the early stars of the 2026 outdoor season with a commanding victory in the women’s 800 metres at the Rabat Diamond League, producing a performance that exceeded even her own expectations.

The Swiss middle-distance talent surged to victory in a brilliant 1:56.56, breaking the meeting record and delivering one of the fastest times recorded worldwide this season. In a race packed with quality, Werro displayed exceptional composure, confidence, and finishing strength to separate herself from the field and stamp her authority on the event.

What made the performance even more remarkable was the athlete's surprise at the level she had already reached so early in the campaign.

"I was not expecting such a strong start to the season," Werro admitted after the race.

The race unfolded at a relentless pace, but Werro remained perfectly positioned throughout. As the athletes approached the bell lap, she glanced at the clock and immediately sensed something special was within reach.

"When I saw the time at the bell, I felt really confident," she said. "I'm really happy with the Meeting Record and looking forward to the rest of the season."

Her confidence proved justified. Maintaining her rhythm over the final 400 metres, Werro powered down the home straight to secure the victory and rewrite the Rabat meeting record books in the process.

The performance sends an early warning to her rivals ahead of a season that promises major championships and high-profile Diamond League battles. Beyond the record-breaking time, Werro's display highlighted her growing maturity as a racer, combining tactical awareness with impressive speed and endurance.

With the outdoor season only beginning, the 1:56.56 clocking suggests that even faster times could be on the horizon. If Rabat is any indication, Audrey Werro may be poised for the biggest season of her career.

Her emphatic victory in Morocco was more than just another Diamond League win—it was a statement of intent from an athlete determined to challenge the world's best throughout 2026.