Originally Posted by flashstang04
Personally I see no reason at all to use anything caffeine related. If not only for the sake of it being a diuretic. If that works for you, and you can adapt to it, I say stick with it.
During prolonged exertion the onset of fatigue correlates closely with the depletion of glycogen and delayed if glycogen is spared.
Free fatty acids being metabolised can lead to reduced depletion of glycogen. Caffeine increases FFAs. In fact it can produce up to 50% more FFA over 3-4 hours.
Caffeine also effects the central nervous system and a postive effect on muscle.
You will also find studies that detail the myth that caffeine will cause problems during physical exertion (in terms of dehydration):
Falk, B., Burstein, R., Rosenblum, J., Shapiro, Y., Zylber-Katz, E., Bashan, N. Effects of caffeine ingestion on body fluid balance and thermoregulation during exercise. Can J Physiol Pharmacol 68:889-892, 1990
Gordon, N., Myburgh, J., Kruger, P., Kempff, P., Cilliers, J., Moolman, J., Grobler, H. Effects of caffeine on thermoregulatory and myocardial function during endurance performance. S Afr Med J 62:644-647, 1982
As far as what to eat its whatever you can stomach.
During long distance triathlons I'll eat during the bike but by the time the run comes the only thing I'll be able to stomach is water and coke. I'll have about 12 of each during the run portion.