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Caffeine is a must for top endurance performance

Caffeine delivers true performance gains.

The benefits of caffeine for endurance athletes is significant. Not only is it a sustained source of energy with very little "crash" afterwards, it has also be shown to increase your VO2Max (ability to process oxygen) during intense efforts.

Before your Workout
Caffeine is a great way to get fired up before your workout. Whether it is an early morning workout or after workout, we can all use a boost of energy that helps as much with motivation to maximize your workout.
During your workout
Glycogen sparing is most crucial in the first 15
minutes of exercise. This is when caffeine can help significantly decrease
glycogen depletion. Even though caffeine reaches its highest levels in the
blood 45 to 60 minutes after ingestion.
After your workout
Four hours post-exercise, muscle glycogen increased 66 percent by ingesting a carbohydrate drink containing caffeine as compared to the carbohydrate-only drink. This type of increase in muscle glycogen can help to expedite recovery and also resulted in higher blood glucose and plasma insulin.


Due to its positive effects on exercise performance, some organizations — such as the NCAA — have even started to ban it in high doses.

One study found that 9.8 mg/lb (4.45 mg/kg, or about 400 mg total) of caffeine increased endurance in athletes.

They were able to cover 1.3–2 miles (2–3.2 km) more than the placebo group.

In a study of cyclists, caffeine was shown to be superior to carbs or water. It increased work load by 7.4%, compared to 5.2% in the carb group.

One study combined caffeine and carbs, which improved performance by 9% compared to water alone, and 4.6% compared to carbs alone.

In a 1,500-meter run, regular coffee drinkers were 4.2 seconds faster than those drinking decaf. Another study found that coffee helped reduce the perception of effort, allowing athletes to work harder.


"Caffeine and coffee have been shown to cause major improvements in performance for endurance athletes."
Beat the Buldge
Early research has shown that taking caffeine before exercise increases the release of stored fat by 30%
Caffeine may help mobilize fat stores, enabling the body to use
fat as its primary fuel source. By utilizing fat as fuel, this allows the body to spare glycogen, which is an additional fuel source for the body stored in the muscles and liver. By delaying muscle glycogen depletion, exercise can be prolonged enabling the athlete to go harder, longer, faster and perform more reps before fatigue.

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