I've been reading a lot lately about caffeine supplementation in various publications. I'm not sure how legitimate the research is, but from everything I've read thus far it seems like it works? If taken properly, caffeine supposedly can have a performance enhancing effect. From what I've read, the recommended dose ranges from 3-9 mg/kg of body weight. Although it might not seem like much, it is actually a greater amount than one cup of coffee. This should be taken 60-75 minutes before training or competition.
I'm not going to lie... I am definitely a chronic user...especially during grad school :) For chronic users like me, (hahah i feel like a drug addict) the caffeine amount should be tapered three days before the racing. And most importantly, like all nutrition, should be experimented with prior to racing. For longer competitions, caffeine should also be taken at regular intervals every 90-120 minutes.
Anyway has anyone tried this? I casually have in the past with coffee prior to a sprint distance triathlon. During the swim, I just remembered having "coffee burps". Although I am a coffee drinker, I don't often drink it before racing because it upsets my stomach. However due to the recent research, I'm considering revisiting this in my training with a supplemental version. Anyway let me know if anyone has had success with this!
Can't say I officially supplement with caffeine, but I sure do use it.
ReplyDeleteI'm helpful, as always haha!
I try to limit caffeine most of the time, but I use caffeine when training. Usually before AM workouts and then in gels when doing long runs/rides. I usually skip caffeine if I'm training after 1PM. I also use it during races. Sprints and Olys I'll have a redbull before and if I use a gel (oly distance) it will have caffeine. In HIMs I have a redbull before and one in T2. For IMs, a red bull before, one in my bike special needs, one in T2, and one in my run special needs. Sounds like a lot of caffeine, but I rarely get more than 1/2 the can down, the other half is all over me.
ReplyDeleteI love coffee. I'm an addict as well. But I have to be careful of the amount consumed before i train/race.
ReplyDelete5 hour energy for me, love the stuff. However, a pre race 5 hour plus a few caffeine gu's and bars lead to extreme crampage going into the run, race was 70.3. Test intake before hand to prepare for race day.
ReplyDeleteI actually only take it prior to workouts. I use Infinit and when you are putting together your formula, you can specify how much caffeine you want per serving. I don't use it outside of the Infinit, and I can tell that it works REALLY well when I drink it in the Infinit now.
ReplyDeleteCoffee a MUST every day even when I'm sick. The headache that in-sues is too much to take, yep, addict. BUT I have not used as a race supplement per se.
ReplyDeleteLOVE the pink words on your blog now Heidi!!! SOOOO cute.
ReplyDeleteI do not do coffee or caffeine much. I do like a hot tea in the AM after cold runs...
But otherwise, I sorta wish I enjoyed coffee, but I do not. hmmmm. I probably eat enough chocolate to make that caffiene deficiency up! Lol
Let me know how the whole caffeine thing goes :)
ReplyDeleteThanx ya'll... I think I'm going to cut back my daily intake and try to save my caffeine intake for training and racing. I like the redbull and infinity ideas. Thanx!
ReplyDeleteHeidi, I'm glad you took my advice. Or maybe you didn't, but I'd like to think you did. ; ) Love you!
ReplyDeleteI recommend coffee/tea around 45 minutes before a workout (around 5mg/kg bw or 8-12 ounces of coffee will do the trick). There are lots of physiological effects of coffee, specifically fat oxidation during the onset of activity, in addition to psychological effects. I suggest limiting the carbonated caffeinated beverages before a workout (and during) because carbonation tends to mask feelings of hungry as well as possibly throwing off a well-planned training nutrition plan. While coke during IM's seems to help people, I suggest sticking a caffeine from gels for workouts longer than 90 minutes. If your workout is less than 90 minutes, caffeine before the workout should have performance enhancing effects.
ReplyDeletehope this helps!
-marni :)
I have trouble performing two motor functions at the same time without adequate caffeine in the morning. Their are times like I feel the caffeine inhibits my training a bit—especially if I have drank too much coffee. My heart rate is artificially accelerated before I begin a workout. I say you know your body better than anyone and what you should allow it.
ReplyDeleteKeep on keeping on!