Like walking off into the dusty sunset on my last patrol, this community is done. Off to bigger and brighter in Veterans Getting Fit AF Community. See you there - https://www.skool.com/dave-morrow-personal-training/about

This community officially gets MAiDed on Friday. Everything is consolidated over at Veterans Getting Fit AF. Way more coaching, programs and yuks. All for free. 👉🏻https://www.skool.com/dave-morrow-personal-training/about?ref=d2f531609656463fa0126255070abea3 We’re doing a 7 day Fat Killer Challenge and sign up for our special workshop where you’ll build your holiday workout, nutrition and resiliency plan LIVE Details in the community. See you over there.

What it is: Caffeine is a natural central nervous system stimulant found in coffee, tea, cacao, and synthesized for supplements (e.g., caffeine anhydrous). It’s the most researched and widely used ergogenic aid in performance.¹ How it works: 1. Adenosine receptor antagonist – blocks adenosine to reduce fatigue and increase alertness.² 2. Increases catecholamines (epinephrine, norepinephrine) – elevates heart rate, focus, reaction time, and energy output.³ 3. Mobilizes fatty acids – can spare glycogen in endurance tasks.⁴ 4.Improves neuromuscular function – enhances motor unit recruitment, power, and perceived effort tolerance.⁵ Performance effects: ↑ endurance capacity ↑ strength & power output ↑ reaction time & vigilance ↓ perceived exertion (RPE)¹˒⁵ When to use it for performance: 1. Take 30–60 minutes pre-training/event (peak plasma concentration window).² 2. Dose: 2–3 mg/kg is effective; 3–6 mg/kg is upper performance range. Higher offers minimal added benefit and increases side effects.¹˒⁵ 3. Example: 90 kg (200 lb) athlete → 180–270 mg (2–3 mg/kg) ideal start. Best use cases: 1. High-intensity training 2. Strength/power sessions 3. Endurance events 4. Sleep-restricted or extended operations Avoid/limit if: 1. Late-day use that impacts sleep (half-life 4–6 hrs).² 2. You’re caffeine sensitive (jitters, anxiety, GI distress, elevated HR/BP).¹ Bottom line: Caffeine sharpens the brain, boosts output, lowers fatigue, and improves performance when dosed properly and timed with intent. Use it strategically, not habitually. References 1. Grgic J, et al. J Int Soc Sports Nutr. 2020;17:2. 2. Nehlig A. Neurosci Biobehav Rev. 2010;34(2):285-301. 3. Davis JM, et al. Med Sci Sports Exerc. 2003;35(8):1361-6. 4. Spriet LL. Appl Physiol Nutr Metab. 2014;39(11):1310-28. 5. Guest NS, et al. J Int Soc Sports Nutr. 2021;18:1.