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There are two different ways to consume caffeine:
- Fairly short races or training sessions of 60 minutes or less: taken 30 to 60 minutes before effort. The dose varies from 2 to 6 mg per kg of weight
- During longer races or training sessions. The maximum peak of caffeine in the blood is detected around 30-60 minutes after intake.
Some studies have shown that taking around 90/100 mg of caffeine after ~ 2 hours is effective, whereas a pre-activity intake is not. In any case, a higher quantity of caffeine during activity (e.g. 200 mg) is certainly more effective than lower doses.
The deferred intake (total 2 - 6 mg/kg of weight) of lower doses of caffeine during activity has shown an improvement in performance and a higher concentration in the blood.
In any case, during long events or where high intensity peaks are expected (e.g. final ascent, sprint, etc.), planning the intake of 100 to 200 mg of caffeine 30/60 minutes before is highly recommended.
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