Exercise duration: 3-5 hoursįor slightly longer races, it’s also worth pre-caffeinating with 3-6mg of caffeine per kg of bodyweight (1.4-2.7mg per lb) during the 60 minutes before you start exercising. So, try to consume your caffeine dose ~45-60 minutes before you want to see the biggest effect in order to maximise the impact on your performance.įloris Gierman ran a sub-3 hour marathon in Chicago and took a PF 30 Caffeine Gel during the final 30 minutes before the race start, before regularly topping up his caffeine during the race. It’s worth remembering that it will take at least 15 minutes for caffeine to be absorbed into your bloodstream and levels in your blood won’t peak until ~45-60 minutes after you take it in.Īs such, consuming it too late will result in the effects kicking in after you’ve crossed the finish line, which isn’t ideal unless you’re hoping to have enough energy to go ‘big’ on the dance floor during your post-race celebrations! 1 or 2 strategically timed PF 30 Caffeine Gels).
200 MG OF CAFFEINE HALF LIFE HOW TO
How to use caffeine during exercise lasting 0-3 hours:įor most athletes, pre-caffeinating during the hour before exercise will be enough.īut you may wish to consider consuming a dose in the region of 100-200mg during exercise as well (e.g. So, some experimentation with this approach is recommended. How much of this is a purely psychological belief versus a genuine ergogenic effect is unclear. during a marathon or Olympic distance triathlon) believe that it’s beneficial to consume caffeine in the later stages too. In practice, we know that many athletes competing for 2-3 hours (e.g. 3-6mg of caffeine per kg (1.4-2.7mg per lb) of bodyweight in the 60 minutes prior to starting), then theoretically this dose should still be in your system by the end of an event lasting 0-3 hours, because caffeine typically has a half-life of ~4-5 hours. If you’ve followed the guidelines on how to pre-caffeinate before exercise (i.e. To account for this, we’ve broken our advice down across several time brackets: Exercise duration: 0-3 hours The guidance for both timing and amount of caffeine will vary depending on the total duration of your workout or event. When starting to work out your caffeine needs during exercise, you’ve got two major variables to play with:
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