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Caffeine reduces the perception of exertion and improves concentration during races or endurance training, delaying mental and physical fatigue.
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The recommended dose is 2-3 mg per kg body weight, with effects beginning within 60 minutes and lasting up to five hours.
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Do not mix different sources of caffeine and use it strategically during key sessions to avoid side effects and maximize benefits.
The benefits of caffeine in training and competition have long been known.
Since its use is not prohibited, the temptation to overdo it or at least not to particularly control the amounts taken is always lurking.
Understanding the extent to which caffeine helps you can, in short, be interesting, not least because-it is fair to remember-we are talking about a substance that in excessive amounts can have side effects.
In short, it should not be taken lightly.
In this, too, science can help us understand how caffeine can be an ally in improving your performance without risking overdoing it.
Avoid fatigue before the finish line
Have you ever found yourself halfway through a workout or race with heavy legs and your head not cooperating and just telling you to stop?
It’s a common experience for those in endurance sports, like running a marathon or cycling for long periods of time.
Mental and physical fatigue we share with the best: even professionals struggle with drops in motivation and mental breathlessness.
It’s not just the body that gets fatigued: the mind plays an equally key role.
When you start to feel fatigued, the perception of effort increases and each step feels heavier.
At these times, motivation can also drop, and if it happens in a race, it can become really difficult to get to the finish line without the right mental energy.
This is when caffeine comes into play, improving concentration and decreasing the perception of effort.
How caffeine works
When consumed in the right amounts, caffeine can improve your performance significantly.
But how much do you really need and how to use it?
- The right dose: The recommended amount to have an effect on your performance is about 2-3 mg per kg of body weight.
So if you weigh 70 kg, you should consume between 140 and 210 mg of caffeine, which is equivalent to about one cup of strong coffee.
Exceeding this dose not only does not increase the benefits, but can lead to side effects such as headaches, anxiety, and gastrointestinal upset. - When it kicks in: knowing the time window within which to take it is very important: you don’t want to take it too soon–coming in long and when its effect has already worn off–or too short, that is, when it has not yet “kicked in.”
Here then is what you need to know: the effects of caffeine begin to be felt within 60 minutes of consumption and can last up to five hours.
An interesting fact is that synthetic caffeine, often used in sports supplements, is absorbed faster than natural caffeine.
With respect to the timing of intake, it is therefore important that you distinguish between natural and synthetic caffeine in order to calculate well when its effects will be maximal. - When to take it then?: If you’re facing a workout or race that lasts 1 to 3 hours, consuming a dose of caffeine 30 to 60 minutes earlier can make a difference.
During longer races, such as a marathon or Ironman, it is best to dilute your intake in small doses every hour to keep blood levels stable. - The grand finale: If you are participating in a medium or very long race, caffeine can help you especially in the last stretches, when fatigue peaks.
In fact, many athletes choose to take it during the most critical moments to keep their concentration and motivation high.
Is there a safe way to take caffeine?
We have realized at this point that caffeine has beneficial effects but that beyond a certain threshold it is not only useless but can have more or less important side effects.
Here is how to avoid the latter especially:
- Choose only one type: don’t mix different types of caffeine (in other words, decide whether you want it in the form of coffee, gels or energy bars).
Controlling the type of caffeine will make it easier for you to adjust the amounts while mixing the forms of intake will make you confused about how much you are actually ingesting.
In short, you will more easily avoid inconveniences such asanxiety or a rapid heartbeat. - Caffeine does not replace other forms of nutrition: caffeine can give you a boost, but it does not replace proper nutrition.
Be sure to supplement with carbohydrates and protein during training or competition to avoid energy dips and ensure optimal performance. - The caffeine ritual: There are beliefs with respect to when and how to take it that some athletes believe are essential.
There is nothing wrong with having them, and often the ritual is also a way to remember things.
Some athletes in short have a real “caffeine routine” before a race, and they invest it with an almost mystical power, thinking it brings good luck.
What is scientifically proven is only that caffeine has effects, not that taking it with special rituals increases its effects.
But if you like to believe that, it doesn’t hurt! - Use it only if you know it: before relying on its effects, try it first.
Don’t get to run a race you particularly care about (to the point of helping yourself with caffeine) without trying it first.
The response to caffeine varies from person to person, so it is important to experiment during training and find the dose that works best for you.
Use it wisely and monitor how you feel to figure out how to incorporate caffeine into your race plan.
How to get used to it?
Start with training
If you’re curious about incorporating caffeine into your routine, here’s how to do it:
- Experiment during your workouts: as we said a few lines above, don’t wait until race day to try it out.
Test it during your longer or more intense training sessions to see how your body responds. - Beware of side effects: Although caffeine can improve performance, if taken in excess or without proper hydration, it can cause problems such as dehydration or cramping.
Always drink behind water. - Use caffeine strategically: don’t get addicted by using it every time, but reserve it for key sessions or races, where it can really make a difference.