FOR AN ENERGY BOOST

CAFFEINE

“Caffeine has consistently been shown to improve mental and physical performance primarily by having a direct effect on the brain so that we perceive the exercise to be easier,” says Fell. As such, we can maintain a higher intensity effort for a longer period of time. “Around two to four milligrams of caffeine per kg of body mass will help enhance physical performance – so that’s 150–300mg for a 75kg individual. An SiS double espresso gel provides 150mg of caffeine, while a 450ml coffee shop flat white contains 277mg. Caffeine takes approximately 30 minutes to peak within the blood.”