Caffeine Ingestion Protocol
The Nduranz Caffeine Ingestion Protocol outlines the appropriate use of caffeine before and during physical activity for the best results.
Caffeine Dosage for Athletic Performance
Evidence suggests that athletes require 2-4 mg of caffeine per kilogram of body mass to improve performance.
A smaller dosage (1 mg/kg) may be sufficient to improve performance towards the end of multiple-hour exercise.
Note that frequent use of caffeine can lead to tolerance. Some athletes may require higher doses (up to 6 mg per kg of body mass) in order to feel an effect.
Caffeine Timing
It takes 15-30 minutes to reach peak concentrations in the bloodstream and be fully effective. Depending on when you want to feel the full effect, caffeine can be taken before or during exercise.
For example, if you want to have increased attention at the start of a race, you would take caffeine approximately 15 minutes before the race began. If you wanted an extra boost towards the end of a race, you would take caffeine towards then. 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 it's important to not overdo it.
Some athletes report having increased heart rate and anxiety levels, or need to go to the bathroom due to caffeine.
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.