Oxygenaddict Triathlon Podcast 393 Special Edition: Using Caffeine in training and racing, with Andy Blow
Jul 13, 2022
In this insightful discussion, Andy Blow, a sports scientist and head of Precision Fuel and Hydration, shares expert advice on optimizing caffeine use for endurance athletes. He explains the ideal caffeine dosage based on body weight and discusses individual tolerance levels. Andy also highlights the importance of timing caffeine intake during races to combat fatigue effectively. With intriguing case studies, he emphasizes the need for personalized strategies and thorough testing of hydration and fueling plans for peak performance.
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Dose Caffeine By Bodyweight
- Use 3–6 mg of caffeine per kg bodyweight as the performance guideline.
- Test doses in training so you know your tolerance and effects before race day.
Caffeine Needs Scale With Size
- Caffeine recommendations should be relative to body size, not absolute milligrams.
- Bigger people metabolize the same absolute dose differently than smaller athletes.
Time Your Caffeine For Peak Effect
- Take your main caffeine dose 45–60 minutes before you want peak effect.
- Top up during longer events so levels remain effective when you need them.