You know the feeling: the smell of fresh espresso, the familiar ritual before you start pedalling with plenty of power - for many of us, this moment is simply part of the experience. Katja Mangold, expert at Apotheken-Umschau, knows this too. But you know what? There's more to this pleasure than just tradition. Caffeine is actually one of the best-studied legal performance boosters we have. What happens in your body? Imagine starting your run - suddenly fatigue feels lighter, every step seems less strenuous, your reflexes are sharpened. At the same time, your body is working at full speed: fatty acids are mobilised, the liver releases glucose - pure energy is available to you.
How you can use caffeine for yourself
- Pay attention to the dose: 3-6 mg per kg of body weight - in practice this is about 2 to 4 espressos (or a caffeine gel or drink)
- Pay attention to the timing: drink it 30 to 60 minutes before you set off. Got a long ride coming up? Then top up on the last few kilometres - a game changer, especially before the final climbs
- What you should know: Every body reacts differently. If you drink several cups a day, the effect will be weaker.
The flipside
If you overdo it or drink too late in the day, you get nervous, your heart races and you toss and turn in bed at night. Poor sleep, however, ruins your regeneration - and you've already cancelled out the benefit for yourself. If you have your dosage and timing under control, caffeine is worth its weight in gold. And let's be honest: it tastes even better than any powder from a tin. If you want to delve deeper, we recommend a scientific review from the Journal of the International Society of Sports Nutrition. You can find even more interesting facts about coffee and its effects on the www.apotheken-umschau.de website.
Tim Farin
Editor
