Caffeine is a widely studied ergogenic aid in sports known to enhance alertness, delay fatigue and enhance both physical and cognitive performance (Mumford et al., 2016; Cooper et al., 2021). Caffeine is the world's most widely consumed psychoactive substance, with approximately 74 percent of elite athletes using it before or during competition (Del Coso et al., 2011). The consumption of caffeine and its relevance to golf is only beginning to receive focused scientific attention.
Golf presents a unique blend of physiological and psychological demands. For instance, precision is as important as power, and mental endurance and concentration are just as critical as physical stamina. A single round of golf lasts three to four hours and expends nearly 1,000 calories, demanding sustained focus, energy and mental precision (Zoffer, 2022). Golfers must maintain constant mechanics, emotional control and unwavering focus during this time. This raises an important question: How does caffeine affect performance in a sport where power, accuracy and mental focus are equally important? While there is little research on this subject, there is growing evidence that caffeine may improve the mental and physical qualities necessary to play golf at one's best when used effectively. Currently, golfers train their swing, their strategy and their equipment, but ignore one of the simplest performance tools available - caffeine. As new research emerges, it may be time to rethink what's in a golfer’s cup.
How Caffeine Enhances Low- to Moderate-Intensity Sport Performance
Caffeine influences performance and mental focus in ways that go far beyond providing a quick surge of energy or simply feeling more awake (Guest et al., 2021). In a variety of different sports, caffeine has been shown to support both physical effort and mental alertness by numerous well-established processes. Its effects begin at the level of the central nervous system. As adenosine builds up throughout the day, it signals the body to slow down, resulting in feeling more tired. As adenosine accumulates in the brain, it results in feeling tired, less focused and mentally sluggish. Caffeine, which has a similar molecular structure to adenosine, binds to adenosine receptors after ingestion and prevents those fatigue signals from taking effect (Guest et al., 2021). When this happens, levels of key neurotransmitters such as dopamine and serotonin remain higher, which results in improved mood, focus and overall alertness for most individuals. For many athletes, this edge is critical. For golfers, it can be game-changing.
These neural changes translate into practical, measurable performance benefits (Guest et al., 2021). According to the Position Stand of the International Society of Sports Nutrition (ISSN), caffeine can lower perceived effort by roughly 5 percent, which may account for nearly a third of the improvement in overall performance (Guest et al., 2021). This may sound small, but over the course of a long, physically and mentally demanding workout, it can help one maintain better technique, stronger decision-making and more consistent effort. For golfers, this could mean higher accuracy while putting, maintenance of swing mechanics late in the round or choosing a club with confidence even when exhausted.
Caffeine’s influence on precision becomes particularly relevant on the greens (Stevenson study, referenced in Competitive Golf, 2022). In this particular study, golfers who consumed a small amount of caffeine with carbohydrates made more putts from two and five meters during the final six holes, at the exact time when focus usually drops (Stevenson study, referenced in Competitive Golf, 2022). Those late-round putts are often the difference between a top 10 finish and taking home the trophy. According to the meta-analysis by Anas Sohail et al. (2021), caffeine appears to help maintain the heightened level of concentration required during these decisive moments, reinforcing its role in supporting precision-based performance. Collectively, it is clear that caffeine can help golfers stay physically strong and mentally sharp when it matters most.
What We Know So Far About Caffeine in Golf
While golf-specific caffeine research is still emerging, the few studies available are encouraging. One of the most informative studies looked at competitive golfers during an actual tournament, providing some of the clearest insights we have on caffeine’s impact under real playing conditions. The researchers found that a moderate dose of caffeine (1.9 ± 0.3 mg/kg) consumed before and during a round of golf improves golf-specific measures of performance and reduces fatigue in skilled golfers (Mumford et al., 2016) such that participants hit more greens in regulation, gained roughly seven additional meters off the tee and improved their scores by an average of 2.5 strokes (Mumford et al., 2016). Perhaps most striking, their iron play tightened up, resulting in nearly twice as many approach shots holding the green (Mumford et al., 2016).
Long practice days or enduring a full round of golf in the heat and sun can be physically and mentally taxing. In a study by Mumford et al. (2016), golfers who consumed caffeine reported higher energy at the turn and felt less fatigue as the round progressed. These seemingly small differences may be subtle, but they can make a tangible impact when every shot counts, certainly in a sport where precision and focus are key. Being able to maintain extra energy and alertness could be the difference between a solid round and one that stands out on the leaderboard. These insights could make a real difference in your game. To translate these benefits into consistent play, golfers need to recognize where caffeine helps and where it may hinder them.
The Fundamentals of Safe and Effective Caffeine Use OR Finding the Optimal Balance with Caffeine
It is important to understand that there are limitations to caffeine. Specific studies on caffeine in golf are limited, and caffeine’s effects can vary greatly depending on an individual’s tolerance, typical intake and genetics. Too much caffeine can be harmful, both physically and mentally. Physically, it may raise heart rate or cause stomach discomfort. Mentally, it can make one jittery or anxious, reducing the attention and composure needed for optimal golf performance. The key is to use caffeine as a tool. From here, several practical considerations matter:
• Timing: When to consume caffeine to achieve peak effect during a round.
• Dosage: Understanding what constitutes moderate versus excessive intake.
• Hydration: Balancing caffeine’s mild diuretic effect, particularly during long or hot rounds.
• Overuse risks: Shakiness, over-excitement and reduced fine motor control.
There’s no universal formula, but paying attention to personal responses and making small adjustments over time can help individuals find what works best for their performance.
Beyond these basics, it is also helpful to understand how caffeine interacts with performance. Golf demands both alertness and calm precision, and caffeine can support this balance — but only within an optimal range. This follows an “inverted-U” pattern: small amounts may offer little benefit; moderate levels often improve focus, energy and mental clarity; and excessive intake can lead to jitteriness or over-arousal, which is especially detrimental for putting and other fine motor tasks. Thus, recognizing this balance highlights an important point: more is not always better, and caffeine is not a guaranteed way to improve performance. The goal is to find one’s personal sweet spot.
The Need for Golf-Specific Research
For golfers looking to get the edge on the course, the early research on caffeine in golf is already showing promising results. But there is still much more that needs to be learned. Most studies to date have focused on general performance, leaving important golf-specific questions unanswered. This offers an exciting opportunity for researchers to fill in these gaps and advance our understanding of how supplementation truly impacts golf performance. This is where the excitement comes in. By studying supplements and stimulants such as caffeine and looking at popular options like creatine, the golf and sports science world could uncover real breakthroughs for performance. Learning how these supplements affect both physical and cognitive performance could change the way golfers train, recover and play. For an industry always looking for an edge, the possibility of evidence-based strategies that enhance focus, energy and consistency is incredibly exciting, offering golfers not only a boost in practice and performance but also guidance on how to improve off the course, building the skills and habits that make them better at the sport they love.
Demi van Stappershoef is an international student-athlete pursuing advanced education in sport management and fitness. Originally from the Netherlands, she holds a bachelor’s degree in Exercise Science and Business from Keiser University and is currently completing her Master’s in Sport Management and Operations at Keiser University. A dedicated athlete with an international competitive background, she brings a unique European perspective to sports performance and business operations.
References
Anas Sohail, A., Ortiz, F., Varghese, T., Fabara, S. P., Batth, A. S., Sandesara, D. P., Sabir, A., Khurana, M., Datta, S., & Patel, U. K. (2021). The cognitive-enhancing outcomes of caffeine and L-Theanine: A systematic review. Cureus. https://doi.org/10.7759/cureus.20828
Cooper, R. K., Lawson, S. C., Tonkin, S. S., Ziegler, A. M., Temple, J. L., & Hawk, L. W. (2021a). Caffeine enhances sustained attention among adolescents. Experimental and Clinical Psychopharmacology, 29(1), 82–89. https://doi.org/10.1037/pha0000364
Del Coso, J., Muñoz, G., & Muñoz-Guerra, J. (2011). Prevalence of caffeine use in elite athletes following its removal from the World Anti-Doping Agency list of banned substances. Applied Physiology, Nutrition, and Metabolism, 36(4), 555–561. https://doi.org/10.1139/h11-052
Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International Society of Sports Nutrition Position Stand: Caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1). https://doi.org/10.1186/s12970-020-00383-4
Mumford, P. W., Tribby, A. C., Poole, C. N., Dalbo, V. J., Scanlan, A. T., Moon, J. R., Roberts, M. D., & Young, K. C. (2016). Effect of caffeine on golf performance and fatigue during a competitive tournament. Medicine & Science in Sports & Exercise, 48(1), 132–138. https://doi.org/10.1249/mss.0000000000000753
Zoffer, M. (2022). Competitive golf: How longer courses are changing athletes and their approach to the game. Nutrients, 14(9), 1732. https://doi.org/10.3390/nu14091732