How To Use Caffeine to Run Your Fastest Marathon: A Complete Guide For Race Day Caffeine

Estimated read time: 3.7 minutes

Hey! - Performance Nerd Jonah here.

Did you know the best marathon performance enhancing drug is your Keurig? ☕️

Caffeine can improve endurance performance by 2-7%! If you’re a 3-hour marathoner, that could be a 10 minute improvement…

Every morning I sip from my “World’s Greatest Dog Dad” mug knowing I’m drinking my coffee in the name of science. 🐶

Okay, here’s what we’re diving into today:

• How and when to use caffeine before your race

• How to use caffeine during your race

• Caffeine mistakes to avoid

Enjoy this week’s guide, the nerdy question, and my favorite sciencey finds.

How Much Caffeine Before Your Race?

Research shows that 3 to 6 milligrams of caffeine per kg body weight 60 minutes before your race is optimal.

You should stay closer to 3 milligrams per kg if you’ve had negative side effects in the past.

I weigh 170 pounds (77 kg) and consume around 230 to 450 milligrams of caffeine an hour before my races.

That’s 2-3 cups of regular hot coffee, depending on your weight. A cup has anywhere from 70 to 140 milligrams of caffeine.

Caffeine levels in different types of coffee can vary. On race mornings I recommend you measure exactly how much caffeine you’re consuming.

That way you don’t under or overload your caffeine levels which can have negative side effects.

How to Use Caffeine During Your Race

Want to drop your marathon from 3:05 to 2:55?

Caffeine during your race will likely boost your performance, but we still need more data for specific recommendations.

Aim for 100-200 milligrams total depending on your tolerance. If you’ve had side effects before, it’s best to skip caffeine during your race.

Caffeine takes at least 15 minutes to absorb and peaks in your bloodstream 45-60 minutes after you take it.

Take caffeine around the 1/3 to 1/2 point of your marathon. This ensures you get the biggest energy boost during the second half of your race.

If you wait too long, you might feel the effects after crossing the finish line. At least your dance moves at the after-party will be electric. 💃

I take gels every 20 minutes during my marathon. I’m aiming for a 2:50 - 3:00 hour finish. To optimize my blood caffeine levels, I’ll use a 100 mg caffeinated gel for my 40-minute and 80-minute gel.

Should You Stop Having Caffeine the Week of Your Race? 📆

You probably think you need to cut out coffee the week before your race to maximize your performance boost on race day.

You’re wrong.

Research shows that consuming caffeine leading up to your race won’t diminish its performance benefits.

Trust me, even Augie (my dog) can’t handle me when I’m not caffeinated.

#keepcoffeeing

Practical Summary

• 3-6 milligrams of caffeine per KG body weight 60 minutes before your race

  • Choose sources you know the exact caffeine amount

• Take 100-200 milligrams during your race

  • Ingest during the first 1/3 to 1/2 of your race

  • Gels, pills, and chews all work

• You don’t need to stop using caffeine the week of your race

• Practice taking caffeine before the race so you understand your personal preferences, tolerance, sensitivity and if you get negative side effects

#1 Breakfast Mistake Runners Make

Did you miss my video about the #1 breakfast mistake runners make the morning of their marathon?

You can find it below! If you find this video helpful, share it on your story or with a friend. It helps me a ton!

Don’t forget: You + Science = AWESOMENESS 😎

Yours in science,

Jonah

Please email me directly if you’re interested in references for this week!