Ask an expert: Is caffeine safe for workouts?

Here’s another question from a savvy Girlgetstrong member that I asked on my recent tour of  Nutrilite’s Center for Optimal Health. Nutrilite is the world’s leading supplement maker, and they also have a world-class research department. They’ve been letting me pick the the brain of  Nutrilite nutrition expert Kerry Grann, who has been graciously answering our questions (such as this recent one on vegetables for vegetable haters).

This week’s question is on caffeine and it is a topic I’m personally interested in.  There’s been a recent trend with athletic food companies to include caffeine as an ingredient in the various energy gels and similar products for endurance athletes.  I’ve taken these gels many times on my long runs and have definitely noticed an extra boost of energy from the ones that have caffeine added.  But is taking a gel with a caffeine additive safe? Or harmful?  Or for that matter what about a cup (or three) of strong coffee before a workout or a run?  Will it have an effect on more than just the bladder when we drink it every day?

Q: How does caffeine affect the body over the long term? Is caffeine safe for long distance runners?

KG: Moderate caffeine consumption can be a part of most people’s healthy lifestyle.  However, caffeine can not make up for poor food choices, lack of exercise, and/or not getting enough sleep. Be mindful of how much caffeine you are consuming. For most adults, including long distance runners, consuming 200-300 mg per day is fine. Individual response to caffeine consumption does vary and the risk of short-term adverse effects such as jitteriness will go up the more caffeine you consume.

Kerry’s got a great point, I think, in that we should focus on having a well-balanced approach to nutrition and our lifestyle.  As an amateur athlete I can get away with “cheating” once in a while if I eat too much junk food, skip the occasional workout or don’t get enough rest. But even though I’m not a professional athlete, I’m still in tune with my body enough to know that using caffeine as a crutch during a workout over the long term is not going to help my performance.

Still, it’s good to know that 200-300 milligrams of caffeine per day is okay.  Now I don’t need to skip my giant morning cuppas!