31: Caffeine Strategies: Researched-Backed Tips for Endurance Athletes

In this episode of the Endurance Eats podcast, Alex Larson interviews Nathaniel Jenkins about the effects of caffeine on endurance performance. They discuss the benefits of caffeine, including improved performance and altered perception of effort, as well as the potential downsides such as GI distress and sleep interference. Jenkins explains the genetic factors influencing caffeine metabolism and provides insights on optimal dosages and timing strategies for endurance athletes. The conversation concludes with a look at future research directions in caffeine and its health-related benefits.00:00 Introduction to Caffeine and Endurance Performance02:27 Benefits of Caffeine for Endurance Athletes05:10 Understanding the Downsides of Caffeine07:48 Caffeine Metabolism and Genetic Factors10:24 Optimal Caffeine Dosage for Performance12:43 Caffeine Strategies for Endurance Events24:47 Strategic Use of Caffeine in Endurance Sports26:15 Caffeine Administration Methods and Their Effects29:00 Caffeine's Impact on Perception of Effort30:16 Managing GI Distress with Caffeine33:29 Caffeine and Sleep: Timing Matters36:50 Future Research Directions in Caffeine StudiesGuest Bio:Dr. Nathaniel D. M. Jenkins, PhD, FAHA, is an Associate Professor in the Department of Health and Human Physiology at the University of Iowa, where he leads the Integrative Laboratory of Applied Physiology & Lifestyle Medicine. His research focuses on how early life stress, including adverse childhood experiences, contributes to the development of cardiovascular and metabolic diseases, and how resistance training can be used as an intervention to improve cardiometabolic health, particularly in aging populations.A Fellow of the American Heart Association, Dr. Jenkins has been recognized for his contributions to lifestyle and cardiometabolic health research. He has served on national committees for both the American Heart Association and the National Strength and Conditioning Association, helping shape the future of research and practice in his field. With a passion for bridging physiology, behavioral science, and clinical application, Dr. Jenkins’s work offers valuable insights into prevention and long-term health outcomes.Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Caffeine Recommended productsConnect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!This episode is brought to you by Skratch Labs — real-food, performance-driven nutrition that’s easy on your gut and powerful in its effectiveness. Check them out for mixes, chews, bars, and more that help you train harder and recover smarter.Use code ENDURANCEEATS20 for 20% off!