Dopamine is synonomous with social media.

Notifications flash up on the phone and we feel excitement.

It’s got a bad rep.

However, dopamine can be your secret ‘super-drug’ for motivation & performance.

So how do you leverage dopamine?

The Main Feature

Leg one: Unlock your motivation with dopamine

Dopamine is a neurotransmitter that plays a key role in motivation and reward processing in the brain. When we engage in physical activity, dopamine is released in the brain, leading to feelings of pleasure and reward. This reinforces our behavior and motivates us to continue exercising.

Research has shown that dopamine release is associated with increased motivation to engage in physical activity. In one study, researchers found that individuals who had higher levels of dopamine receptor availability in their brains were more likely to engage in physical activity on a regular basis. From a personal perspective I’ve experienced this. The more I train, the more I feel I want to train.

Exercise has also been shown to increase dopamine receptor availability in the brain. This suggests that regular physical activity can lead to long-term changes in dopamine levels and receptor availability, which may contribute to the beneficial effects of exercise on mental health and well-being.

In addition to increasing motivation to exercise, dopamine also plays a role in the rewarding effects of exercise. When we exercise, dopamine is released in the brain, leading to feelings of pleasure and reward. This reinforces our behavior and makes us more likely to engage in physical activity in the future.

Here’s the science behind dopamine:

The first step in dopamine synthesis is the conversion of the amino acid tyrosine to L-DOPA (L-3,4-dihydroxyphenylalanine) by the enzyme tyrosine hydroxylase (TH). This is considered the rate-limiting step in dopamine synthesis, meaning that it is the slowest and most regulated step in the process. TH requires oxygen, iron, and tetrahydrobiopterin as cofactors to catalyze this reaction.

Next, L-DOPA is converted to dopamine by the enzyme aromatic L-amino acid decarboxylase (AADC), which removes a carboxyl group from L-DOPA to form dopamine. This reaction also requires pyridoxal-5-phosphate (vitamin B6) as a cofactor.

Once dopamine is synthesized, it is stored in vesicles within dopaminergic neurons, where it can be released in response to neural activity. When dopamine is released, it binds to dopamine receptors on target cells and produces its effects.

T-1: Mental Preparation

Leg 2: Dopamine & Pain Relief

Are you in pain after a 100 mile bike ride & a 20km? Me too.

Dopamine has been shown to have pain-relieving effects in the brain. This is because dopamine activates the brain's opioid receptors, which can reduce the perception of pain. This effect can be especially important for endurance athletes who may experience pain or discomfort during prolonged exercise. By reducing pain perception, dopamine can help individuals tolerate the discomfort associated with exercise and push through their workouts.

Research has also shown that exercise can lead to increased pain tolerance. In one study, researchers found that individuals who engaged in regular physical activity had higher pain tolerance compared to sedentary individuals. This effect was attributed, in part, to increased dopamine release during exercise.

Dopamine's pain-relieving effects may also be important for individuals who are recovering from injuries or chronic pain conditions. By reducing pain perception, dopamine may help you engage in physical activity and improve their overall physical function and quality of life.

T-2: Gear to change into

• Nike Vaporfly 3 Women’s. Shop here.

• Nike Vaporfly 3 Mens. Shop here.

• New Balance London Edition FuelCell SC Elite v3 Running Shoes. Shop here.

• Huub Pinnacle Wetsuit. Shop here.

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: Keeping you energised

Dopamine is involved in the regulation of energy levels and arousal. Higher levels of dopamine can lead to increased energy levels and improved physical performance. This is because dopamine activates the sympathetic nervous system, which is responsible for the "fight or flight" response. This response increases heart rate, blood pressure, and respiration, leading to increased energy and alertness.

Research has also shown that individuals who engage in regular physical activity have higher levels of dopamine in the brain compared to sedentary individuals. This suggests that exercise can lead to long-term changes in dopamine levels and receptor availability, which may contribute to the beneficial effects of exercise on mental health and well-being.

In addition to its effects on energy levels, dopamine may also play a role in regulating sleep. Research has shown that dopamine release in the brain is associated with wakefulness and alertness, while decreased dopamine levels are associated with sleep and relaxation. This suggests that dopamine may be involved in the regulation of the sleep-wake cycle.

Conclusion:

In conclusion, dopamine plays a critical role in exercise and fitness by providing motivation, reducing pain perception, improving focus and attention, and increasing energy levels. These effects can be especially important for individuals who are trying to maintain a regular exercise routine and achieve their fitness goals.

Research has shown that regular physical activity can lead to long-term changes in dopamine levels and receptor availability, which may contribute to the beneficial effects of exercise on mental health and well-being.

By understanding the role of dopamine in exercise and fitness, individuals can better understand how to optimize their workouts and achieve their fitness goals. Whether it's by increasing motivation to exercise, reducing pain

Aid station: Listen as you recover

• Huberman Lab: Leverage Dopamine to Overcome Procrastination & Optimise Effort. Listen here.

• WHOOP Podcast: A sleep Scientist’s Guide to Better Sleep Habits with Dr Allison Brager. Listen here.

• That Triathlon Life: IM Ocenside. Listen here.

• Purple Patch Podcasts: Why Race Distance Training Plans Don’t Work. Listen here.

Coaches Corner

WOTW: Workout of the week

Threshold Run: build top end pace

Warm-up:

• Begin with a 5-10 minute jog at an easy pace to gradually warm up your muscles and increase blood flow.

• Follow with some dynamic stretches, such as leg swings, high knees, and butt kicks, to further loosen up your muscles and prepare your body for the main set.

Main set:

• 6 x 800m repeats at a moderate to hard effort level with 90 seconds rest in between each repeat.

• The goal is to run each 800m interval at a consistent pace, focusing on maintaining good form and breathing rhythm. This is a challenging workout that will help improve your aerobic endurance and speed.

Cool-down:

• After completing the main set, jog at an easy pace for 5-10 minutes to help flush out any lactic acid buildup in your muscles and gradually bring your heart rate down. Aim for Z1 heart rate.

• Follow with some static stretches, such as hamstring stretches and calf stretches, to help prevent tightness and improve flexibility.

Remember to listen to your body and adjust the workout intensity as needed based on your fitness level and how you are feeling on that particular day. It is also important to stay hydrated and fuel properly before and after the workout to support your performance and recovery.

Finishing line: Races next week

• April 14th. Istria100 by UTMB. Explore here.

• April 15th-16th. XTERRA Trail des Balcons d’Azur. Explore here.

• April 16th. Ironman 70.3 Florianópolis. Explore here.

Tweet-athlon

MemeOTW

Thank you for reading this weeks newsletter.

You can keep up with us daily on Instagram here and follow my (Robert, triathlete - Ironman 70.3 athlete) Strava here.

Currently training for Ironman Staffordshire in June.

DM me on Instagram personally if you're London based - we're always out for group runners & rides. Connect here.