Sports nutritionist Will Girling reveals how caffeine can be used to boost performance and endurance.
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Coffee — the early morning brew and afternoon pick-me-up. But it can be so much more. It can be what spinach is to Popeye: a super-booster.
Packed with caffeine, coffee has been proven to increase endurance, peak power output and time-to-exhaustion by up to seven percent. Plus, if you combine some post-training caffeine with carbohydrates, that improves the speed at which you can replenish those depleted stores, which is hugely beneficial if you’re training twice a day or racing in an event spread over several days.
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How and when to take on caffeine
Taking a caffeine hit 60 minutes before exercise ensures optimal absorption, but 15-30 minutes can be just as effective. It’s down to when you want it to kick in: from the get-go or a little way in.
Taking an additional hit mid-way will improve subsequent performance if you’re doing a prolonged ride.
How much caffeine do I need?
To really feel like you’re flying, the recommended dose is 3-6mg per kilogram of bodyweight, but there will be no additional effects if you take over 6mg.
How much caffeine is in coffee shop coffee?
- McDonald’s – 71mg
- Starbucks – 75mg
- Caffè Nero – 80mg
- Costa – 185mg
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