Endurance Eats 31: Caffeine Strategies: Researched-Backed Tips for Endurance Athletes
In this episode of the Endurance Eats podcast, Alex Larson interviews Nathaniel Jenkins about the effects of caffeine on endurance performance. They discuss the benefits of caffeine, including improved performance and altered perception of effort, as well as the potential downsides such as GI distress and sleep interference. Jenkins explains the genetic factors influencing caffeine metabolism and provides insights on optimal dosages and timing strategies for endurance athletes. The conversation concludes with a look at future research directions in caffeine and its health-related benefits.
00:00 Introduction to Caffeine and Endurance Performance
02:27 Benefits of Caffeine for Endurance Athletes
05:10 Understanding the Downsides of Caffeine
07:48 Caffeine Metabolism and Genetic Factors
10:24 Optimal Caffeine Dosage for Performance
12:43 Caffeine Strategies for Endurance Events
24:47 Strategic Use of Caffeine in Endurance Sports
26:15 Caffeine Administration Methods and Their Effects
29:00 Caffeine's Impact on Perception of Effort
30:16 Managing GI Distress with Caffeine
33:29 Caffeine and Sleep: Timing Matters
36:50 Future Research Directions in Caffeine Studies
Guest Bio:
Dr. Nathaniel D. M. Jenkins, PhD, FAHA, is an Associate Professor in the Department of Health and Human Physiology at the University of Iowa, where he leads the Integrative Laboratory of Applied Physiology & Lifestyle Medicine. His research focuses on how early life stress, including adverse childhood experiences, contributes to the development of cardiovascular and metabolic diseases, and how resistance training can be used as an intervention to improve cardiometabolic health, particularly in aging populations.
A Fellow of the American Heart Association, Dr. Jenkins has been recognized for his contributions to lifestyle and cardiometabolic health research. He has served on national committees for both the American Heart Association and the National Strength and Conditioning Association, helping shape the future of research and practice in his field. With a passion for bridging physiology, behavioral science, and clinical application, Dr. Jenkins’s work offers valuable insights into prevention and long-term health outcomes.
Resources Mentioned in This Episode:
Caffeine Recommended products
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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