Listen to the Triathlon Nutrition Academy Podcast 🎧

Is caffeine beneficial for Endurance Performance?

May 27, 2022

Is caffeine beneficial for Endurance Performance?

Caffeine is a well-established performance booster. Is it beneficial for endurance performance? Heck yes!

But more does not equal better when it comes to caffeine supplementation. It’s about finding the lowest dose to give the greatest effect, without the negative effects. It’s also about finding out what’s best for you and your specific training and racing needs.

How is caffeine absorbed?

  • Rapidly – can be seen in the blood in 5 – 15 minutes
  • Peaks between 40 – 80 minutes
  • Maintained for 3 – 4 hours
  • Half life 3 - 5 hours
  • Is transported to all body tissues and organs

How does caffeine work?

  • Stimulant - physiological and psychological effects
  • Mechanism not fully understood
  • Crosses the blood brain barrier - main action is stimulation of the central nervous system
  • Lowers perception of effort
  • Reduces pain 
  • Improves performance 
  • Think of caffeine as a chemical that keeps the on switch on and blocks the handbrake

What are the negative effects of too much caffeine?

  • Increased HR
  • Anxiety
  • Over arousal
  • Impaired fine motor skills (shakiness)
  • Sleep disturbances
  • Gut upset

Where else can you get caffeine from without needing to use tea and coffee?

  • A product I like to use is Revvies – a wafer strip that dissolves on your tongue 
  • Good if you just want caffeine – but don’t want/need to fuel, drink
  • Mint flavour refreshes a manky mouth 
  • Available pretty much worldwide –*


Important things to consider 

* Caffeine supplementation shouldn’t be considered for younger athletes.

* Caffeine is not a substitute for quality training and race experience.

* Caffeine is not something you want to muck around without getting individual advice.


Take a listen to my recent podcast episode on Caffeine: Episode 43 - Is caffeine beneficial for Endurance Performance?

And if you want to dive even deeper, join the waitlist for the next round of the Triathlon Nutrition Academy –, where I’ll show you exactly how much you need, when to include it (timing is important) and HOW!



*Dietitian Approved Crew can get 20% off Revvies by using the code 20TNA at checkout when you spend $20 or more.






If you’re interested in joining the Triathlon Nutrition Academy, pop your name on the waitlist NOW | Join the TNA Waitlist

If you are looking for a Sports Dietitian and want to learn more about working with me, click HERE to see what I offer for private, 1 on 1 consultations.



50% Complete

Register here to get delicious recipes and expert nutrition advice delivered straight to your inbox.

You'll get special discounts and offers only available to our Crew!