beachedbeluga wrote:
What are your thoughts on too much caffeine causing issues? If you are drinking nutrition with caffeine, eating gels/chews with caffeine, seems like you can pretty easily end up with 2+cups of coffee equivalent per hour which could lead to GI distress.
2+cups coffee ≥ 150-200mg caffeine, very roughly.
I don't know if I've ever seen someone accidentally consume more than 100mg/hr caffeine for the duration of a race longer than 5 hours. If they report it, they've always done it intentionally. Never seems to go under the radar, from what I've seen from new clients and reviewing their prior nutrition/hydration plans in detail.
I also haven't seen any reliable literature that supports the idea that caffeine could cause GI distress. Usually people report feeling bugged out of their mind before GI distress is the result of caffeine.
I'm among the highest caffeine consumers I know. I don't think I've ever caused GI distress with high doses of caffeine, and I haven't seen any reliable literature that supports the idea that it would happen. My wife and I have both used >1000mg over an ultra-endurance ride. No GI issues.
Anecdotally, most my clients come to me consuming too little caffeine and many of them express concern over their perception of their previous nutrition strategies' "high caffeine intakes." Virtually in all cases, I get a chuckle when they send me their plans and I get to tell them that they're on the low side of optimal once they lay it all out.
The tri population, especially at the MOP and BOP level, under-doses caffeine pretty much universally.
Most caffeine-containing gels and beverages are pretty low-caffeine. The ones that aren't low-caffeine tend to make it very clear that "this is a product with high caffeine" and usually include names like "jet fuel, double expresso, mocha."
Dr. Alex Harrison | Founder & CEO | Sport Physiology & Performance PhD
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