Does Caffeine Improve Performance In An Endurance Sport?

Caffeine is widely recognized as a powerful performance enhancer, especially for endurance athletes. It doesn’t give you energy like calories do. Instead, it tweaks your brain and muscles so you can use your energy systems more effectively. 

How Caffeine Works in the Body

When you consume caffeine, it rapidly enters the bloodstream. It works mainly by blocking adenosine receptors in the brain and nervous system. Adenosine signals your brain to “slow-down” which makes your brain send a weaker “push” signal to your muscles, making you feel tired, effort feels harder and focus drops. When you consume caffeine it blocks adenosine, reducing fatigue, increases alertness, improves focus, and lessens the sensation of pain and physical effort. This means athletes feel less tired and can keep going longer.

Intake and Guidelines

Most athletes do best with 3-6 mg/kg of body weight (200-400 mg in total) caffeine about 45-60 min before a long workout (if your gut is sensitive, 2 mg/kg can still help). Ascend came up with its caffeinated energy gels that provide 100mg of caffeine in one sachet. An Ascend gel can be used pre workout or you can have an espresso or a black coffee. During workout, you will need a portable source such as Ascend Lime CAF gel once every hour of workout.