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Using a prescribed carbohydrate fueling strategy as part of your training program will help optimize your training effort and reduce early performance reductions or fatigue. Executing these fuel strategies in training and on race day will help decrease the risk of underperformance.
Caffeine
Caffeine has some well-known athletic benefits; increased alertness decreased perceived exertion and therefore reduced fatigue. It takes time to reach effective levels in the body. Taking an appropriate dose of caffeine 60 minutes before training or racing can stimulate performance. Alternatively, take smaller doses of caffeine during a race or a hard training session before the onset of fatigue.
Using caffeine together with carbohydrates provide an enhanced performance effect compared to taking each in isolation.
