Recovery: Protein, Carbs and Caffeine

Many of us are familiar with the high caffeine content in pre-workout supplements. However findings by Pedersen et al. (2008) (as cited by Beelen, Burke, Gibala & van Loon, 2010) reported a 66% greater increase in muscle glycogen synthesis when caffeine (2mg/kg/hr) was ingested concomitantly with carbohydrate (CHO; 1g/kg/hr) over 4 hours post exercise.

For greater repletion of CHO post workout, save your caffeine for use with carbohydrate post workout. This is a great strategy to utilize when doing a 2-a-day workout schedule to optimize performance in the second session.


Beelen, M., Burke, L. M., Gibala, M. J., & van Loon, L. J. C. (2010). Nutritional Strategies to Promote Postexercise Recovery Synthesis. International Journal of Sport Nutrition and Exercise Metabolism, 20, 515–533.

Kate, MS, CSCS

BECAUSE THE WINS ARE EARNED, NOT GIVEN. #ENGPERFORMANCE Since 2008, Engard Athletics has provided quality, evidence-based training to hundreds of clients and athletes in the Valley. Now, utilizing advanced training techniques and challenging the fitness industry, I’m providing this elite level experience to you online. Our training programs include movement prep, periodized strength training, recovery therapy, performance nutrition plans and motivational strategies that optimize performance outcomes.

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