Caffeine's Impact on Running

In this week's "Run for Fun" segment, we explore the effects of caffeine on running and exercise.

Leigh Spann and Coach Maria chat with registered dietitian Jennifer Patricca about caffeine's impact. Patricca notes that caffeine affects athletes differently.

While some notice positive changes, others see no difference or experience negative effects.

Caffeine benefits might include better focus and reaction time, reduced perceived effort, and improved sprinting performance.

It works by blocking adenosine, a chemical in the brain that makes us feel tired.

Patricca suggests an ideal caffeine intake of 3-6 milligrams per kilogram of body weight. This means a 130-pound woman would need 177 mg to achieve a performance boost of 2-4%.

She advises starting with a small dose and gradually increasing it. Runners often include caffeine in the energy they consume during long runs or races.

However, as a stimulant, caffeine might upset the digestive system during runs, particularly in high doses. Being a diuretic, it can also lead to faster dehydration, so maintaining hydration is crucial.

Additionally, extra caffeine could affect heart rate and disrupt sleep.

If runners want to incorporate caffeine into their routine, they should experiment with different forms to find what works best. Caffeine is present in gels, chews, sports drinks, energy bars, and electrolyte capsules.

For more tips on making running an enjoyable part of a healthy lifestyle, check out previous episodes of "Run for Fun."

Source: aol

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.