The Nduranz Caffeine Ingestion Protocol defines the appropriate use of caffeine before and during physical activity to achieve best results.
An athlete requires 3-6 mg of caffeine per kilogram of body mass for it to become effective, and the recommended dose for habituated caffeine users is 4 mg or more.
Caffeine needs 15-30 minutes to get absorbed and become effective, so you should keep that in mind when ingesting caffeine before training or a race.
Over time caffeine levels in the body starts to decline and thus caffeine top-up is recommended for events longer than 2 hours.
We recommend ingesting additional 65 mg of caffeine hourly to maintain a sufficient concentration of caffeine in the blood.
DO NOT FORGET ABOUT THE FUELING
Caffeine consumption during physical activity should be combined with an appropriate fueling strategy.
After physical activity, you should always take care of appropriate recovery.
POSSIBLE SIDE EFFECTS
Some athletes report having increased heart rate, anxiety levels and a need to visit a toilet after drinking caffeinated beverages. Thus, it is of an utmost importance to try out the caffeine ingestion protocol before the most important exercise sessions.