Coffee is the world’s most consumed drink behind water.

In the context of training it’s definitely used as the most popular pre-workout drink.

Caffeine has wondrous effects on the body, from reducing tiredness to increasing alertness.

But how will coffee impact supercharge your training?

The Main Feature

Leg one: Coffee's Scientific Impact on Athletes

Coffee = caffeine. Caffeine, a central nervous system stimulant, operates primarily by blocking adenosine receptors. This blockade leads to increased neuronal firing in the brain, releasing adrenaline and enhancing mental alertness and energy. For runners, this neurological effect can translate into improved reaction times, heightened vigilance, and a reduction in perceived exertion, particularly valuable in endurance and high-intensity speed workouts. In the gym, these neurological enhancements can lead to sharper focus and better coordination during complex lifts and high-intensity training.

Furthermore, caffeine's role in fatty acid mobilization is a key aspect for endurance athletes. This process involves the breakdown of fat stores, releasing fatty acids into the bloodstream, making them available for oxidation. For runners, this means a more efficient energy usage, preserving glycogen stores and enhancing endurance during long-distance events. In strength training, this enhanced fat oxidation can support longer, more intense sessions and aid in body composition goals by potentially increasing fat loss.

Caffeine also influences the endocrine system. It increases the production of endorphins, which can reduce pain perception and increase feelings of euphoria, thus potentially improving performance and endurance. Additionally, caffeine has been shown to enhance calcium release within muscles, which is crucial for muscle contraction. This can lead to more powerful muscle contractions in both runners and weightlifters, translating to increased speed and strength.

Personally I love a coffee 60 mins before any training. Usually an espresso so there’s not too much added water entering my body.

T-1: Mental Preparation

Leg 2: Balancing Benefits and Drawbacks

The benefits of coffee for runners include delayed fatigue, improved endurance, and better mental clarity, which can be crucial in challenging environments like marathons or trail running. For gym-goers, the advantages include enhanced muscular strength, improved concentration for technical lifts, and increased endurance for prolonged training sessions.

However, the side effects of caffeine consumption, such as jitteriness, anxiety, and gastrointestinal distress, can impact performance. These effects are due to caffeine's stimulatory impact on the central nervous system and gastrointestinal tract. Additionally, individual variability in caffeine metabolism can mean these side effects are more pronounced in some athletes, necessitating personalized dosing strategies.

I try really hard to limit caffeine intake after midday. That way I know it won’t interrupt my sleep. This ensures my recovery will be strong enabling me to train every day effectively.

Shop natural supplements formulated to enhance performance: 

🌱💊 542 Performance Nutrition Daily Green’s ultimate super greens capsules are a perfect blend of superfoods, vitamins, minerals and wholefood-sourced ingredients enhancing your immune system to help you perform in training.

🍄 542 Performance Nutrition Mushroom+ capsules are single-ingredient, high-strength mushroom supplements, helping you deliver energy to your body for training.

💪 542 Performance Nutrition Marine Collagen is the highest quality, and most bioavailable source of collagen available, helping to provide structural integrity to joints and bones.

💤 542 Performance Nutrition Ashwagandha+ (KSM66) is formulated with Cordyceps & Ginseng to help combat stress and adrenal fatigue, while also supporting the immune system, energy levels & mental performance. 

🏋️‍♂️ 542 Performance Nutrition Plant Protein delivers 17g of premium vegan protein per serving with just 1.5g of carbs, 88 calories & no artificial sweeteners.

🏋️‍♂️ 542 Performance Nutrition Whey Protein delivers 22g of premium whey protein per serving with just 1.2g of carbs, 108 calories & no artificial sweeteners.

Leg 3: Optimizing Coffee Consumption in Athletic Training

Incorporating coffee into a training regimen requires a nuanced approach, focusing on timing, dosage, and individual sensitivity. For runners, drinking coffee about 60 minutes before running can optimize the ergogenic effects while minimizing potential gastrointestinal discomfort. A caffeine intake of 3-6 mg/kg body weight, depending on individual tolerance, is generally recommended for endurance sports.

For gym training, timing coffee consumption to coincide with peak workout periods can maximize muscle contraction and energy levels. Additionally, understanding one's hydration status is crucial, as caffeine's diuretic effect, though often minor, could influence hydration, particularly in prolonged or high-intensity workouts.

Athletes should also be aware of caffeine habituation. Regular coffee drinkers might experience diminished effects over time and may need to adjust their intake or occasionally abstain to maintain caffeine's performance-enhancing benefits. It's also important to monitor overall caffeine intake from all sources to avoid overconsumption, which can lead to negative side effects.

So that’s how coffee can be harnessed for your training.

Coaches Corner

WOTW: Workout of the Week

This week's session is a high-intensity pyramid run, designed to boost cardiovascular fitness, improve speed, and enhance your anaerobic threshold. The workout involves a series of progressively longer running intervals, followed by a decrease back down in length, resembling a pyramid structure. It's an excellent way to challenge your endurance and speed in a structured format.

Warm up:

• Gradual Jog (10 minutes): Begin with a 10-minute easy jog, progressively increasing your pace. Aim to reach Heart Rate Zone 2 (60-70% of max HR) by the end of the warm-up, ensuring your body is adequately prepared for the high-intensity efforts to come.

• Dynamic Stretching (5 minutes): Follow your jog with dynamic stretches focusing on legs and hips, like leg swings and lunges. This will further increase muscle temperature and flexibility, essential for the intense intervals ahead.

Main set:

• 1-minute run (Zone 4, 80-90% of max HR): Start your pyramid with a 1-minute run at a hard but sustainable pace, pushing your heart rate into Zone 4.

• 1-minute recovery walk or jog (Zone 2).

• 2-minute run (Zone 4): Increase the interval to 2 minutes, maintaining the intensity in Zone 4.

• 2-minute recovery (Zone 2).

• 3-minute run (Zone 4): Further extend the effort to 3 minutes, consistently keeping in Zone 4.

• 3-minute recovery (Zone 2).

• Peak of Pyramid - 4-minute run (Zone 4-5, 90-100% of max HR): Push yourself in this longest interval, reaching the peak of your pyramid. Aim for high Zone 4, touching Zone 5.

• 4-minute recovery (Zone 2).

• Step Down - Repeat the intervals in reverse order (3min, 2min, 1min) with corresponding recovery times, maintaining the specified heart rate zones.

Cool down:

• Easy Jog (10 minutes): Gradually reduce your pace to a comfortable jog, allowing your heart rate to fall back into Zone 2. This transition helps in recovery and prevents blood pooling in the extremities.

• Static Stretching (5 minutes): Conclude with static stretches, focusing on the major leg muscle groups. Hold each stretch for about 30 seconds to aid in muscle recovery and flexibility, keeping your heart rate in Zone 1 (50-60% of max HR).