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caffeine bad before long runs?

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  • KeithAngilly
    KeithAngilly Posts: 575 Member
    A nutrionist spoke to my running group a few months ago, one of the things she said was that caffeine is the only supplement that has been extensively tested and provides the performance enhancement promised. The downside: you must be caffeine free for 10 days prior to for the full benefit on race day.

    I fast for a week prior to an important race, after tapering down from my usual two cups a day. It works like a champ and it's just a week. The cup of coffee that starts off race day is just awesome!
  • runner475
    runner475 Posts: 1,236 Member
    Also? Coffee and a large bran muffin 1 hour before my long run. Poop 30 minutes before my long run. I get to keep my socks.

    I read pop (as in soda) 30 minutes before my run and I'm like gees first the coffee then the muffin then a pop what does that have to do with socks


    HAHAHAHA funny very funny
  • runner475
    runner475 Posts: 1,236 Member
    Long run ... coffee is a must.
  • MinimalistShoeAddict
    MinimalistShoeAddict Posts: 1,946 Member
    Not only did I consume caffeine before/during my first marathon, I "caffeine loaded" with LARGE amounts. I tolerate caffeine well and I would not recommend this method to anyone who has not trained with caffeine in the past.

    Here is the study to support my decision:

    caffeine = Caff
    carbohydrate = CHO

    "subjects consumed either CHO [4 g/kg body mass (BM)] or the same amount of CHO + Caff (8 mg/kg BM) during 4 h of passive recovery"

    "Accordingly, the overall rate of resynthesis for the 4-h recovery period was 66% higher in Caff compared with CHO (57.7 +/- 18.5 vs. 38.0 +/- 7.7 mmol x kg dw(-1) x h(-1), P < 0.05)........We provide the first evidence that in trained subjects coingestion of large amounts of Caff (8 mg/kg BM) with CHO has an additive effect on rates of postexercise muscle glycogen accumulation compared with consumption of CHO alone."

    At my body weight (61kg) this means 488mg of caffeive right after the 3 minute of near maximal-intensity exercise and another 488mg of caffeine 2 hours later

    Sources below

    1. Bussau VA, et al. Carbohydrate loading in human muscle: an improved 1 day protocol. European Journal of Applied Physiology. 2002;87(3):290-5.
    2. Fairchild TJ, et al. Rapid carbohydrate loading after a short bout of near maximal-intensity exercise. Medicine and Science in Sports & Exercise. 2002;34(6):980-6.
    3. Pederson DJ, et al. High rates of muscle glycogen resynthesis after exhaustive exercise when carbohydrate is coingested with caffeine. Journal of Applied Physiology. 2008;105(1):7-13.

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