Caffeine in endurance sport

Caffeine isn’t just for your morning routine ! It’s a powerful ergogenic aid that can enhance endurance, focus and even fat metabolism during prolonged exercise.

Here’s what every athlete needs to know about using caffeine strategically.

How caffeine boosts performance

• Caffeine works on both the central nervous system (CNS) and the muscular level.
• Delays fatigue by reducing perceived effort.
• Enhances focus and alertness, especially in long races or sleep-deprived events.
• Mobilises fat stores, sparing glycogen for later use.
• May improve neuromuscular function - great for technical trail runs or MTB.

When to take it?

• 30-60min before exercise for peak effect.
• During long sessions (2+hours), caffeine can help with mental sharpness and reduce late race fatigue.

PRO TIP: For Ultras or stage races, consider splitting your caffeine intake - some at the start, some midway and some near the end to stay sharp.

How much is effective

• Optimal dosage: 3-6mg per kg of body weight
• More is not better - higher doses can cause GI distress, jitters or poor sleep.
• Rather consume small doses over a period of time to keep caffeine levels consistent.

What to look out for

• Caffeine tolerance varies - test in training first !
• Avoid taking it too late in the day if you’re sensitive to it.
• Combine with Carbs for maximum benefits.

TAKEAWAY: Used smartly, caffeine can give you a mental and physical edge - especially in long races or tough workouts. Know your dose, time it right, and make it part of your training routine.