Caffeine Ingestion Protocol
The Nduranz Caffeine Ingestion Protocol outlines the appropriate use of caffeine before and during physical activity for the best results.
Evidence suggests an athlete requires 2-4 mg of caffeine per kilogram of body mass to improve performance.
Higher doses (up to 6 mg per kg of body mass) might be required for those who do not feel the effect of the lower dose.
Some evidence suggests that a smaller amount (1 mg/kg) is sufficient to improve performance towards the end of the multiple-hour exercise.
Timing
Caffeine can be ingested before or during exercise. It takes 15-30 minutes to reach peak concentrations in the bloodstream and be fully effective.
The timing depends on the time when the effect is desired. You might need high attention from the start or an extra boost towards the end of a race. Adapt your caffeine intake to your goals.
Topping Up
Caffeine levels in the body start to decline over time. This varies between individuals. On average, 4 hours after ingestion, blood concentrations are halved.
If you ingest caffeine before the race, it’s recommended to top-up caffeine for events lasting 2 hours or more. The recommended dose is around 1 mg/kg or approximately one Nrgy Gel 45 with Caffeine.
Possible Side Effects
Caffeine has some side effects, so don’t overdo it.
Some athletes report having increased heart rate, anxiety levels, and a need to visit a toilet after drinking caffeinated beverages.
To avoid any problems, test the caffeine ingestion protocol before important training sessions or races.
Don't Forget About Fueling and Recovery
Caffeine itself does not give you the energy, only the feeling of having it.
Carbohydrates remain the main source of energy. To perform at your best, you need to combine caffeine consumption with an appropriate fueling strategy.
After physical activity, take care of appropriate recovery.This includes sleep, which caffeine can affect, so consider this when consuming it late in the day.