In this episode, Dr. Bubbs is joined by expert Nanci Guest PhD (cand) to talk all things coffee and caffeine, such as: new findings on "fast" vs. "slow" caffeine metabolizers, impacts on performance (and which group has negative effects!), whether to choose supplements or coffee for elite performers and how your genes influence all of these parameters. As usual, check out my "Lay-Ups' and "Performance Hacks" below.
"Lay-Ups" in This Episode (easy, simple, actionable takeaways)
1) Drink no more than 2 cups of coffee per day, before noon, to reduce your risk of CVD.
2) 50% of people are slow "caffeine metabolizers", meaning caffeine levels in the body take 8-10 hours to drop by half. Slow metabolizers may not feel "stimulated" but the caffeine is still blocking the "calming" effect in their body.
3) For the general public, coffee before training is all you need (save your money on "pre-workout" caffeine supplements).
Caffeine "Performance Hacks" from This Episode
1) The most effective dose of caffeine is 3-4mg/kg bodyweight (there's no additional benefit once dose is greater than 5mg/kg).
2) 10% of population are "ultra-slow" metabolizers and will have WORSE performance when they consume caffeine before training.
3) The more elite the athlete, anhydrous (i.e. supplemental) caffeine is ideal because the caffeine concentration in coffee is highly variable.
Coffee Talk: What does Nanci herself drink?
Nanci's "Meticulous Misto" - for a protein and caffeine boost Nanci has her misto with 3/4 lactose-free milk and 1/4 soy milk, with added cinnamon but no foam!
About Nanci Guest
Nanci Guest is a sport dietitian, personal trainer and NSCA strength and conditioning specialist, and she has been working in private practice in this field for two decades. She recently completed a randomized control trial studying the effects of gene-nutrient interactions (nutrigenomics) on athletic performance at the University of Toronto. Ms Guest is a global consultant to professional and amateur athletes and teams, in addition to having the role of head dietitian at both the Vancouver 2010 Olympics and the Toronto 2015 Pan Am Games, and consultant to international athletes in preparation for the Sochi 2014 and Rio 2016 Olympics. She has been using genetic testing with her clients for the past 4 years, and she has been part of the development of a new genetic test for athletes that is being launched this winter.