Pitt Nutrition Blog

Many athletes enjoy a caffeine-lift either as a morning eye-opener, during daily coffee breaks, before training, and during competitions. There is always a question mark about caffeine. Should I use caffeinated gels during or before long runs? How much coffee should I consume before the competition to improve the performance? The purpose of this article is to look at caffeine, which is most commonly consumed as coffee, as a part of a sports supplement and help you determine whether you want to take it or leave it. Research on caffeine and performance is not a new topic. The recent studies suggest that caffeine may help to improve physical performance during both endurance and high-intensity exercise. The evidence indicated the amount of caffeine that enhances performance ranges from 0.5 to 2 mg/lb body weights (2 to 3 mg/kg) taken one hour before exercise. For example, a 150 lb person, this comes to about 75 to 300 mg per day. More does not seem to be better. Also, there is no ev...

When it comes to hydration and physical performance, many people immediately consider sports drinks, such as Gatorade or Powerade, the best option. While these brands may seem like the ideal choice considering the extensive recognition and popularity they receive, they are not always the best choice. To start, these drinks typically contain a significant amount of simple carbohydrates. We do recognize carbohydrates as a vital energy source; however, it is typically recommended to consume a meal containing carbohydrates 1 to 3 hours prior to your exercise.¹ This allows the body to prioritize its energy toward your workout, rather than digestion. At this point, many individuals will think, “Well if sugar is the issue, why not buy the reduced sugar or sugar-free options that companies offer.” The problem with these products is the fact that companies will replace the sugar with artificial sweeteners, usually sucralose, to reduce the carbohydrates without losing taste. Although most ar...