Exploring Caffeine's Role in Running Performance

The Best Caffeine Strategy to Run Faster with David Hellard

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Guest Bio:
David Hellard is a passionate endurance runner, entrepreneur, and podcast host. He is the founder of Caffeine Bullet, a business that specializes in caffeine chews designed for athletic performance. David has also competed in various ultra-marathons, including the Marathon des Sables, and was the face of the Golden Trail World Series. He’s also the host of the popular podcast, Bad Boy Running, where he shares stories of running adventures rather than focusing solely on performance improvement. He successfully pitched his company on Dragons’ Den and secured investment from well-known entrepreneurs.

Episode Summary:
In this episode, Brodie Sharpe chats with David Hellard about the science behind caffeine as a performance-enhancing supplement for runners. The discussion dives deep into how caffeine can benefit runners of all levels, from improving endurance to boosting mental alertness. They explore the optimal dosages, timing, and forms of caffeine, as well as the variability in how individuals respond to it based on genetics. The episode is packed with actionable insights for runners looking to enhance their performance through caffeine without sacrificing sleep or gut health. David also shares how his product, Caffeine Bullet, was developed and offers listeners a special discount.

Key Takeaways for Recreational Runners:

1. Caffeine as a Performance Booster:
   • Caffeine can enhance endurance by up to 8% by sparing glycogen stores and releasing fat as an energy source.
   • It can reduce the perception of pain and fatigue, helping runners push through tough sections of a race.
2. Personalized Response to Caffeine:
   • About 50% of people are "super responders" to caffeine, while 8% may see no benefit. It's important to test caffeine use in training before relying on it during a race.
   • Genetics play a large role in how quickly you metabolize caffeine. Brodie discusses his own genetic predisposition as a fast metabolizer.
3. Optimal Dosage and Timing:
   • The ideal caffeine dose is between 3-6 mg per kg of body weight. For a 75kg person, that’s about 225-450 mg.
   • For longer races, take caffeine when you start to tire, often around mile 18-22 for marathoners. In shorter races, it can be taken pre-race or early in the race to get an additional mental boost.
4. Choosing Caffeine Sources:
   • Caffeine can be consumed via chews, gels, coffee, or gum, but chews like Caffeine Bullet are absorbed faster, making them more effective for mid-race boosts.
   • Uncoupling caffeine from carbohydrate intake can allow for more flexibility in timing, particularly if gels are your primary source.
5. Considerations and Potential Drawbacks:
   • Caffeine can increase heart rate, making it important to monitor if you're using heart rate data during training or racing.
   • Gut sensitivity to caffeine varies; testing its impact in training is crucial to avoid gastrointestinal distress during a race.
   • Overuse can lead to disrupted sleep and reduced training benefits, so it’s essential to manage daily caffeine intake.
6. Practical Advice for Testing Caffeine in Training:
   • Experiment during training runs to find out what timing and dosage work best for you.
   • If you’ve been relying on caffeine regularly, consider cutting back to restore sensitivity and improve race-day effectiveness.

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