June 15 2018
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How Much Is Enough?
According to the Mayo Clinic, the majority of adults can safely consume 400 milligrams of caffeine daily. To put this into perspective, this is about four cups of coffee or 10 cans of soda.
Prior to a workout or race, Blende recommends around 2 to 3 milligrams of caffeine per kilogram of body weight. For a 120-pound runner, that equals about 109 to 163 milligrams. For most distance runners, caffeine intake doesn’t end there.
“I usually suggest taking about two caffeinated gels per hour during an endurance event, which would equal between 50 and 100 milligrams of caffeine per hour,” says Blende, who notes that this is a general recommendation for runners who are considered to have a normal response to caffeine.