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How to Effectively Use Caffeine to Enhance Performance

I don’t know about you, but I love caffeine! There are some great ways to use to up-level your performance.

You might wonder, what does the science say? Use the following best practice tips as guidelines to inform safe and effective caffeine use, especially in sports. When it comes to the art of application, specific to your goals and needs, that’s a whole different ball game...but these will get you off to a good start!

Using caffeine to enhance endurance sports performance

The amount of coffee it takes to enhance performance, about 16oz., does not typically have a dehydrating effect on the body. Caffeine does dehydrate the body in large doses.

Research supports caffeine taken with carbohydrate boosts sports performance greater than caffeine alone.

While we used to think non-habitual users of caffeine benefit more from caffeine use during competition, habitual users have been shown to benefit just as much from caffeine supplementation prior to exercise.

Per Sports Nutrition expert Dr. Susan Kleiner, caffeine is effective for enhancing sports performance in doses of ~3-6 mg per kg of body weight. Higher doses do not typically result in greater performance.

Athlete using coffee to boost energy

Caffeine has a greater impact on performance when a dry powder is mixed with a liquid vs. coffee.

Caffeine use WILL NOT be a solution to combat lack of good sleep long-term and is a slippery slope towards burnout if overused. (Take it from someone who has tried to be superhuman a few times in life and epically failed with this one!)

While these tips are great, wouldn't it be great to go beyond reading basic health and performance information to know how to apply the best strategies for you & your goals?

When I work with runners and wellness warriors, “Biggest Bang for Your Buck” information is one of the ways we expedite your success. We take good science and apply it to drive efficiencies for you, specific to your needs and your goals. AND there are even better ways to get results than those mentioned above! We want you to know what those are...

We show you exactly how to apply science-backed strategies to help your body and mind perform at their best in Badass Breakthrough Academy! Learn more today: We'll send you access to our private training sharing our exact method to "Maximize Your Mind-Body Performance with a Sustainable & Scientifically Sound Approach." Although free, there is a short application to view the training at

Wherever you desire to go, wishing you much success on your mission to maximize your performance and crush your goals!


Louise Valentine is an award-winning wellness expert, best-selling author, competitive athlete, and fierce military spouse. She was recently named a Top 10 Performance Coach to Follow in 2021. Louise runs Badass Breakthrough Academy, a virtual health & performance academy helping runners & wellness warrior learn how to maximize their mind-body physiology to be unstoppable & burnout-proof! You can find Louise & Team Valentine living life out loud on Facebook and Instagram @BreakingThroughWellness.


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