Doubling Up on Caffeine

What’s tougher than an ass-kicking workout that leaves you mentally, emotionally and physically spent? Doing it again the next day. Of course, nothing’s better for reaching fitness goals, and that’s why we put our bodies through intense back-to-back training sessions. But by day two, the body is trying to address the muscle damage you inflicted the previous day, and you need support. Caffeine may be the answer.

A recent study published in Medicine & Science in Sports & Exercise had cross-country skiers engage in an all-out cross-country skiing simulation on two consecutive days. Those who were given caffeine before each workout showed markedly improved performance on both days, but particularly on the second day, despite having higher markers of muscle damage and reporting muscle soreness.

So no matter what day of your workout plan you’re on, take about 200 to 300 milligrams of caffeine shortly before you hit the gym.