This week is a topic that I’m very happy to be wrong about.
There’s been a long lasting thought that consuming caffeine on a regular basis will increase your tolerability – meaning you’ll need to consume more and more to get the same effect.
I thought this and have told many people this. But as a guy who loves a brew, I’m happy to be wrong. Therefore, I use to give painful to hear, nails on a chalkboard recommendations to decrease caffeine intake so that your pre-exercise/competition caffeine intake would be more effective.
What about now? What’s new? What’s changed? A recent paper by Gonçalves,et al (2017) tested 40 trained male cyclists and split them into three groups;
They then consumed a high dose caffeine supplement (6mg/kg/bw – equivalent to 4-5 coffee’s ), a placebo, or nothing at all before completing a 30 minute time trial test. They then repeated the three conditions to see if there was any significant difference in performance.
Annnnnddddd, there wasn’t. On a whole, the high caffeine group tested just as well as the low caffeine group – Suggesting that your regular caffeine intake doesn’t affect your performance. Winner! However, we need to take this with a small pinch of salt as there are many studies showing that this isn’t always the case – This is why we can’t give blanket statements all of the time.
Knowing this, I always get my competing clients to start with their minimal effective dose and start ramping it up on the weekly to find that pre-comp caffeine sweet spot. To be super responsible, trial this in training first in case you get all nauseous, irritable and anxious from taking too much – A big no, no for games.
Test don’t guess.
CUT THROUGH ALL THE LATEST DIETING BS AND LEARN EXACTLY HOW I HELP PRO RUGBY TEAMS AND ATHLETES ON MY COACHING PROGRAMME ACCELERATE THEIR RESULTS. CHECK OUT THE FREE DOWNLOAD BELOW CHAMP!
YOU WILL LOVE MY FREE COOKBOOK
Subscribe now to the newsletter now to claim your free book!