Caffeine, America's most popular drug. More than 85% of Americans drink at least one caffeinated drink per day.

But for athletes, caffeine is a drug that's not restricted by WADA, which means athletes can use it and reap the benefits in their sports nutrition plan.

I know what you're thinking, my coffee is a drug!? I know, that sounds strange, but indeed it is! Ever skip a few days? Withdrawals!

If you do use caffeine  to improve performance, whether on your bike, mountain biking, gravel cycling are you getting the most out of it? Do you know what dose has been proven to be effective? What the optimal timing of intake should be? Whether that timing differs between coffee, supplement capsules or caffeinated gum?

What about habituation? Do you need to cut back on coffee pre race to get the BEST bang for your buck?

Do your genetics impact whether or not you'll get a performance effect from caffeine?

What about caffeine consistency between coffees? Is it generally consistent if you drop in at your local coffee shop?

These are all questions you'll need answers to if you want to use caffeine as a performance enhancer. So to get you the science, I found a top expert on the topic,.

Dr. Bryan Saunders is a researcher who studies out of University of Sao Paulo Brazil. He has an extensive background in sports science and received his PhD from the University of Nottingham. He's researched caffeine, beta alanine and sodium bicarbonate deeply and he's also an avid cyclist.

In other words he LOVES COFFEE (and tea!).

During this podcast you'll learn the answers to all of the questions above and a lot more including how caffeine exerts it's physiological effects on your body and how it could work into your cycling nutrition plan.

Dr. Saunders was a pleasure to speak with and I hope you learn everything you need during this podcast. If not, tag us on social media and ask your questions, we will be sure to reply back. You can tag us on IG @guzmananne and Dr. Saunders @drbryanbeard, and on Twitter @guzmannutrition and @bicycle_brian. Head over to Apple or Spotify and help support my podcast by giving it 5 STAR RATING IF YOU LOVED IT! It really helps. THANK YOU!

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