Paper 2 - Is a pre-race caffeine hit a good idea? 📈
We know from our Case Study data that 53% of athletes who have a gel in the 30 minutes before starting their race opt for a caffeine gel. But is this a good tactic and does the format you get the caffeine from matter?
Researchers in New Zealand gave 14 amateur runners either a placebo or one of three forms of caffeine supplement (chewing gum, dissolvable mouth strips or swallowable tablets). Each athlete was given 4mg per kg of bodyweight in the 15 minutes before they started running.
The swallowed tablets were metabolised slower than the chewing gum or dissolvable mouth strips, which is a good thing if you're aiming to feel the benefits once the gun goes off.
All forms of caffeine enhanced performance, but the largest improvement came from the slower metabolising tablets (+2% compared to the placebo).
The takeaway: Caffeine absorbed in the gut (tablets, gels, drinks) may offer a more sustained effect than gums and mouth strips because our bodies process them more slowly. This makes them better suited for use immediately before endurance exercise, when you're looking for a more sustained kick.
Given they are metabolised more rapidly, chewing gums and mouth strips may still be useful when you need an almost instant (but potentially short term) boost. For example, before or during shorter events, or as an emergency pick-me-up late on in longer events. |
