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