Tips on How to Consume Caffeine Properly

Tips on Consuming Caffeine Properly

Here are some useful tips how to properly consume caffeine to boost your sport performance.

caffeine supplements_consume caffeine
It may be a good idea to opt for caffeine supplements because the caffeine contents in tea and coffee can vary significantly.
  • Consume caffeine supplements to provide your body with caffeine before training. Don’t rely too much on tea or coffee because the caffeine contents in these drinks can vary significantly.
  • For races or training sessions lasting an hour or more, stick to a caffeine dose of 3mg/kg. Larger doses won’t produce additional performance gains and could even be detrimental.
  • For considerably shorter events, you may try 6mg/kg of caffeine but remember you might experience some unwanted side effects at larger doses.
  • Caffeine is distributed slowly throughout the body, which means that there’s no need to consume more during a training session, unless your event lasts more than two hours and even then, just 1-2mg/kg can be ample.
  • Remember that every person responds differently to caffeine so use these guidelines as a starting point for further experimentation rather than gospel.


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Written by Jenny Nickelson

Jenny Nickelson has been a sports enthusiast since childhood. Because of her deep love to water, she started training swimming in early years. Today she swears on variety and does it all: from swimming, running and cycling to fitness, skiing, dancing and mountaineering.


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