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Thanks for this post, Matt! What kind of timing do you recommend before a race like a half marathon? I ran VCM on Sunday (I think I might’ve spotted you there last year!). I had some banana and PB like an hour before. It is not the first time I’ve done that, but anyway I ended up with really bad cramping, had to stuff a pile of tums onboard right before the race and had a really tough run. I mean, I clearly had a bug or something, but I want to be like extra careful next time. Hoping to make up for it in Ithaca in June. Any advice? I’m thinking of running on empty. I usually make a little homemade chia gel that I start to sip at mile 5. (I’m vegan, too!)
A lot of it really depends on the amount of caffeine in the drink. If you read my comments below, you’ll see how much caffeine it takes to increase your cortisol by 30%. You have to remember that supplement companies, in general, don’t care about your health or even your performance. What they care about is that you “feel” something when using their product and therefore you “believe” it’s doing some good so that you come back and buy their product again and again. That’s not to say that caffeine doesn’t have performance benefits because the literature is very clear that it does, but it’s a double-edged sword. So you have to weigh the pros and the cons with it and decide for yourself if it’s worth it based on your own individual performance and body transformation goals.