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How much caffeine for exercise

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  • How much caffeine for exercise

    Hi guys,

    I made my own electrolyte pills with 50mg of caffeine each.

    Before I go on a long bike ride, I usually drink one cup of coffee and take one pill = ~150mg of caffeine.

    I plan on taking 1 pill every hour so on a typical 3 hour ride that's another ~150mg.

    My question is:
    • Would it be better to take 300mg all before exercise, or spread them out like I said above?
    • Do small, frequent doses of 50mg have any effect or is it better to take it all at once?


    (I'm in ketosis and I want to optimize fatty-acid release with caffeine.)

    (Sometimes my rides go up to 6 hours which would equal to 450mg of caffeine.)
    Last edited by carnivroar; 05-31-2014, 05:00 PM.

  • #2
    Are you taking caffeine as a drug to keep you going?

    This isn't a healthy thing to do.

    Please be careful of the side effects.

    Sent from my HTC_PN071 using Tapatalk

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    • #3
      Originally posted by Hannakb View Post
      Are you taking caffeine as a drug to keep you going?

      This isn't a healthy thing to do.

      Please be careful of the side effects.

      Sent from my HTC_PN071 using Tapatalk
      I said I'm taking caffeine for performance and to improve fat metabolism.

      Yeah, I'm aware of the side effects. I got a small cold sore two days after I drank 3 cups of coffee for breakfast. :P Caffeine + sun + chocolate was a bad combo.

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      • #4
        your best bet would be to take it all before your ride. 200-250mg is magical number for caffeine prior to cycling. Anything over 250mg is a bit overkill.
        http://nickburgraff.com/

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        • #5
          Aren't cold sores a sign of poor immunity?
          I thought once you had the virus, you always had it, and it just flared when your immune system runs low.

          Sent from my HTC_PN071 using Tapatalk

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          • #6
            Originally posted by Hannakb View Post
            Aren't cold sores a sign of poor immunity?
            I thought once you had the virus, you always had it, and it just flared when your immune system runs low.

            Sent from my HTC_PN071 using Tapatalk
            No, not necessarily. Some things trigger it, like stress, caffeine, alcohol, arginine, sun, and vitamin D (I believe these last two are linked somehow). Anyways mine is gone already. I have a method of annihilating them.
            Last edited by carnivroar; 06-01-2014, 06:29 PM.

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            • #7
              Originally posted by nburgraff View Post
              your best bet would be to take it all before your ride. 200-250mg is magical number for caffeine prior to cycling. Anything over 250mg is a bit overkill.
              It's this really true? That there is a "magic" dosage? That's what I'm wondering.

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              • #8
                I would think that spacing it out a bit in smaller doses would be best, but that's just my opinion. Try adding MCT oil to your coffee and it will slow the release of the caffeine into your system.
                "Always be yourself. Express yourself. Have faith in yourself. Do not go out and look for a successful personality and duplicate it." -Bruce Lee

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                • #9
                  I got a small cold sore two days after I drank 3 cups of coffee for breakfast. :P Caffeine + sun + chocolate was a bad combo.

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