If you’re running the London Marathon on the 26 April, there’s one thing you’ll of course want to avoid: pain and injuries. According to Deep Heat and Deep Freeze, these injuries are felt all over, with 28% dealing with foot and ankle injuries, 27% experiencing knee injuries, and 24% suffering from a leg injury. “Running 26 miles is no easy feat and tackling such a long distance can really take its toll on your body,” says Physiotherapist, Pilates, and Musculoskeletal specialist Clara Kervyn. “During long-distance running, muscles and joints are under a repetitive load for long periods of time. As muscles become tired, they absorb shock less effectively, which increases stress on joints and tendons. This leads to the aches, stiffness and tight muscles that many runners feel during or after a long run.” Then there’s the training itself, with fatigue (41%), muscle strain (36%), and sore feet (29%) the main issues.

Want to know how you can run injury-free – regardless of whether it’s just a couple of miles or a full blown marathon? Here are some dos and don’t to consider.

DO make sure your training plan allows time for recovery

It’s on rest and recovery days where your body actually adapts to your training, making you fitter and quicker. “When you run or train hard you create small amounts of muscle damage and fatigue,” explains Personal Trainer Elyn Marwick. “Rest days allow tissues to repair and grow stronger. Without them, the risk of overuse injuries and persistent soreness increases hugely.”

DON’T run every day

Although you’re training for a race, running every day is usually best avoided. “Mixing in rest days or lower-impact activities such as Pilates and stretching, gives your muscles, tendons and joints time to recover from repetitive impact. This helps prevent overuse injuries and keeps your training sustainable over the long term,” says Clara.

DO strength train

Incorporating resistance-based training into your trialing routine is one of the best ways to protect your body from the impact of running. “Building strength in the glutes, core and legs improves stability and reduces the strain on joints such as the knees and ankles,” says Physiotherapist Sammy Margo. “Stronger muscles also absorb impact better, so this can lower the risk of injury during longer runs.”

DON’T wear the wrong trainers

The right running shoe can make a huge difference to your comfort and injury risk. “Everyone’s foot shape, gait and biomechanics are slightly different,” says Sammy. “So, shoes that suit one runner might not suit another. It’s best to invest in properly fitted trainers. Do this by visiting a specialist trainer shoe as they can assess your feet and running style.”

DO give yourself a taper period before the race

It’s best not to run right up until race day. Instead, allow time for a taper.  “This is the period in the final week or two before a race when runners gradually reduce their training volume to allow the body to fully recover,” explains Sammy. “You want to arrive at the start line feeling rested, with muscles repaired and energy stores topped up, while still maintaining your fitness.”

DON’T run on injury

Pain is often the body’s way of signalling that something needs attention. “Continuing to run through an injury often turns a small problem into a more serious one,” says Elyn. “In fact, 51% of Brits say that not taking enough time has made an injury worse. Take time to rest and address the issue early on, as this can prevent longer setbacks later. If needs be, book in to see a physio who can offer more assistance.”

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Ever wondered how some women manage to remain fresh-faced during a gruelling exercise class, while the rest of us descend into a panting, sweaty mess? You are not alone – but the Queen of the ‘freshies’ must be Hannah Frankson. “When it comes to beauty products, I admit that I can easily get caught up in the noise of something new or the latest trend – but in the end, I always seem to find myself going back to the same products I know and love. I roll my eyes at myself as when it comes to skin, hair and make-up, as it’s usually better to keep it simple.”

Want to know what Hannah’s flawless formula is? Forget pricey wonder creams and 100-step regimes, as it turns out that this exercise queen can be thrifty, too. “I exercise indoors a lot and sweat a fair bit, so this changes the price point at which I buy products. I don’t want to wear an expensive cream or SPF if I know that two or three hours later, I’ll have to reapply. Saying that, I always keep a good cleanser and toner to hand at work, as sometimes I sweat wearing make-up and want to ensure it doesn’t sit on my skin.”

A good bra is non-negotiable

“A secure bra is a tool of my trade and the Lululemon Longline Energy Sports Bra (from £24) is my favourite all-rounder. It’s great when it comes to fitness, as I can lift, run and cycle in it. It’s also ideal when I want to do a yoga or pilates class, as it’s lovely and comfortable to move around in.”

Good hair needs good moisture

“No matter how many products I try, for the past 10 years, I have always gone back to Morroccanoil Intense Curl Cream (£29). It really helps to define my curls, keeps them hydrated without the frizz, and ensures my hair looks shiny and healthy.”

My mascara must stay put

“A colleague told me about Hourglass Cosmetics Unlocked Instant Extensions Mascara (from £18), and now I understand why! It doesn’t move during a Peloton class – even the extremely sweaty ones – and is easy to apply and remove. It makes my lashes look darker and longer instantly, too.”

My lips are low-key

“I don’t stick to a colour, but Nars Powermatte High Intensity Lip Pencils (£26.50) are my go-to for teaching classes. They stay on perfectly but don’t leave my lips feeling dry, like lots of long-lasting lip colours do. I forget I’m wearing anything on my lips most times and I never need to touch up.” 

Take pleasure in the little moments

“For me, L’Occitane Almond Shower Oil (£43) turns a regular shower after exercising into a moment of bliss. I love using the oil myself, but I also like to give as a gift because it turns a boring experience into a whole luxury spa moment, which I feel everyone deserves! It smells incredible, too.”

I’m faithful to my fragrance

“My long-term signature scent is Creed Aventus For Her (£275). I like to wear scents that are different from other people and this delivers on every level. It’s fresh and fruity but strong and long lasting – which is perfect to see me through the day”.

I keep skincare simple

“I’ve dabbled with lots of lotions and potions, but one product I have repeatedly bought is Tatcha The Dewy Skin Cream (from £26). It’s hydrating and makes my skin look exactly how I want: dewy and really plump after every use. It’s a staple for me whatever the season.”

Hannah Frankson can be found on Instagram at @hannahfrankson and @thefunclubhf.

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Don’t work out fasted or on caffeine alone

Avoid heading into a workout on an empty stomach or fueled only by stimulants like coffee. This can spike cortisol and trigger a stress response — something we want to avoid if you suffer from smiting such as PCOS.

Have a carb-based snack 30–60 mins before

While balanced snacks are ideal most of the time, before a workout, a quick-release carb (like a banana or oatcake) can give you the energy you need to perform without stressing your body.

Eat a balanced meal with protein after your workout

Within an hour, aim for a meal that includes protein ad slow-releasing carbs. This combination supports muscle recovery and keeps blood-sugar stable. Think: grilled salmon, quinoa, and greens.

Skip ultra-processed protein shakes and bars

Many commercial options are loaded with sweeteners, fillers, emulsifiers, and other ultra-processed ingredients, which can negatively impact gut and hormone health. Opt for more natural options like pea or hemp seed protein instead.

Support recovery with magnesium-rich foods

Magnesium supports energy production and eases sore muscles. Add more spinach, quinoa, almonds, black beans, and avocado. And yes, a little dark chocolate!

The post Top Tips for Fuelling Your Workouts appeared first on Checklists.

“A lot of people reach for protein bars, shakes and powders because they think it’s the easiest way to hit their daily target. The truth is, most of us don’t realise just how much protein you can get from simple, everyday meals if they’re put together properly. Whole foods not only give you protein, but also fibre, vitamins and minerals that you won’t get from a bar or a scoop of powder, so it’s about learning how to build that into your day without overcomplicating things.

“Saying that, while protein shakes and bars are classed as ultra-processed foods, they can still have a place now and then – particularly if you’re on the go with no access to proper meals; or if your protein needs are especially high. It’s about balance and convenience rather than relying on them as your main source.

“In the UK, the Reference Nutrient Intake (RNI) for protein is set at 0.75g per kilogram of body weight per day, which is enough for the general population. But if you’re active, your needs are higher – around 1.2-1.6g per kilogram of body weight per day. This extra protein helps support muscle repair, recovery, and adaptation to training. So, for someone weighing 70kg and regularly exercising, that means aiming for roughly 85-110g of protein across the day. Here’s how you can reach that recommended amount just by what you put on your plate.”

MEALS FOR THE DAY

(70KG ACTIVE ADULT NEEDING 85-110G PROTEIN)

BREAKFAST

2 scrambled eggs, 1 slice wholemeal toast, 200g baked beans
408 kcal | 27g protein | 10g fibre

MORNING SNACK
150g 0% fat Greek yoghurt with 1 tbsp chia seeds
131 kcal | 17g protein | 3g fibre

LUNCH

Chicken & Quinoa Salad
100g cooked chicken breast, 70g quinoa, 150g mixed salad veg, 1 tbsp cashew nuts, 1 tbsp olive oil dressing
503 kcal | 34g protein | 4g fibre

AFTERNOON SNACK

80g edamame beans with lime and sea salt

113 kcal | 9g protein | 5g fibre

DINNER

Tofu Traybake with Green Goddess Dressing
100g tofu, butternut squash, broccoli, asparagus, peas, onion, garlic, tahini-based dressing, herbs
405 kcal | 18g protein | 9g fibre

EVENING TREAT
1 Medjool date filled with nut butter
127 kcal | 3g protein | 3g fibre

Rob Hobson is a registered nutritionist with over 20 years’ experience spanning public health, the food industry and the media. Author of several books, buy his latest – The Low Appetite Cookbook: Nutrient-dense meals to make every bite count –  here.

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She was the youngest Brit in nearly a century to play in the main draw at Wimbledon, but at the age of just 21, Annabel made the bold decision to step away from professional tennis to seek new challenges, which has taken her from the jungles of Sri Lanka and the Treasure Hunt helicopter to the Strictly Come Dancing studio and now her place in the Wimbledon commentary box. Now she’s lifting the lid on it all in a new touring show, Annabel Croft: From Tennis Balls to Glitter Balls. We sat down for a chat with the tennis legend to find out more

Annabel, tell us about your tour. What’s it all about?

I’m really excited! It’s running from 25 September to 23 November and is all about sharing my experiences from the world of tennis, broadcasting and dancing on Strictly.”

How did your career begin?

“When I was 11, a schoolteacher asked me to write an essay called ‘What I Would Like To Do’. I said I wanted to be able to play tennis, win Wimbledon, make journeys all around the world, and dance on stage! I did play tennis at Wimbledon and win the Open Girls’ tournament. I did travel the world playing in many other tournaments. And many years later I also got to dance on one of the biggest stages of all, Strictly!”

So, your dreams really did come true?

“Yes! Not everyone is lucky enough to be able to say that, so I hope that 11-year-old Annabel would look at me now and think I’ve not done too badly!”

What else do you think contributed to your success?

“When opportunities arise, I’ve always been the sort of person to walk through the door and at the very least look at what’s involved. I’ve never been afraid of putting myself in places where I could end up falling flat on my face – which believe me has happened on more than one occasion! But that shouldn’t ever discourage you. We should never be afraid to give things a try.”

Do you ever have any regrets about turning your back on tennis at such a young age?

“No. I’ve never fallen out of love with the game – and still plays most weeks – but I couldn’t come to terms with living out of a suitcase, dealing with agents, managers, solicitors and sponsors, and giving up anything resembling a conventional social life.”

Going back to Strictly. Many questioned you signing up just a few months after the death of your husband, Mel, from cancer. How did you cope?

“I hadn’t appreciated just how good things like dancing or yoga are for people dealing with grief. Having briefly practised ballet when I was young, the show took me full circle to those early years when I’d be in my room putting on Tchaikovsky or Prokofiev and dreaming of doing Romeo and Juliet. I loved the process on Strictly of learning all the different dances, and it felt as if my tight, stiff body was unravelling like a giant ball of string. The movement and fluidity of the music and routines helped me to free up and release the tension.”

What about extra support from your colleagues?

“It’s a close and tight-knit community on the tennis media circuit, and I felt very, very supported. They were brilliant. I felt a lot of love and support at that time, and I’m so thankful. To go back into commentary straight after Mel’s death at the French Open and be able to talk about the world I knew helped to distract me from the way my life had been turned upside down.”

So, what are your plans when it comes to your career?

“I’m not looking too far ahead right now for another challenge, other than trying to enjoy and appreciate life’s simpler pleasures like taking regular walks, and connecting with nature. I’m focusing much more about being in the moment, and enjoying what I’m doing now. It’s something that the top sports people are trained to do, and is one of tennis legend Billie Jean King’s most famous lines: ‘be present’.”

Find out more about Annabel Croft: From Tennis Balls to Glitter Balls tour dates here.

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“If you commit to a regular practice – even 15 minutes a day – Pilates is really beneficial,” says Abby. “However, it’s important to have good form, so always practice with some classes first with a qualified Pilates teacher, to ensure you have the proper alignment as well as understanding my terminology below.” Know what a Cat-Cow means after those lessons – as well as getting the seal of approval from that qualified instructor? You’re ready to go for it at home.

Pilates roll down

“This is a great exercise to mobilise the spine, as well as engaging the core and the top layer of your stomach muscles, to control the movement. It also enables you to stretch out the hamstrings. Often Pilates sessions start with a roll down to set up the class.”

Pilates toe taps

“These are done laying face upwards. Here, your core muscles are engaged – your deep abdominal muscles in particular – especially, as you lower one bent leg at a time, from a tabletop start position, to tap your toe on the floor.”

The 100

“Again lying on your back, start by bringing your head, neck and shoulders down on each slow inhale of breath, having your feet flat on the floor before progressing to tabletop legs – your legs in the air above your hips, and knees bent at a 90-degree angle.”

A glute bridge

This is another spinal exercise like the roll down, but done from a supine position. It strengthens the whole posterior chain as well as the glutes and hamstrings, and can be progressed to single leg, staying up for longer, or you can use a ball or Pilates ring to add some extra work.”

“Using these four exercises as the basis for a full workout, I’d start with the roll down, maybe progressing it into a 3/4 or full plank, with the addition of some push-ups (your knees can be down). 

Then come onto your front, and add an exercise like swimming, raising an arm and opposite leg then switching, repeating three to five times each side as a beginner, ensuring your hips stay stable and you can maintain a posterior tilted pelvis while keeping the head in line with the spine. 

Next, roll onto your back, and move onto toe taps (10 each leg) before progressing to 100. Finish with a glute bridge, coming up five times, then raise and lower each leg three times each side, in time with an exhale, keeping hips stable. 

You can then add a supine spinal twist, hugging your knees before coming up to seated, and doing some seated cat/cows, plus side bending to either side to ensure all spinal movements have been hit.”

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While Seasonal Affective Disorder (aptly shortened to SAD) is a diagnosable condition that encompasses more serious depression symptoms, many people without SAD feel some sort of downturn when winter rolls around.

With that in mind, here are a few of the easier ways to prevent those winter blues, before they hit you too hard.

Get outside

The first and most obvious way to avoid the symptoms associated with less sun exposure is to get more sun! Getting outside for 30 minutes every day – or even just 10 minutes – can make a huge difference in your mental wellbeing.

Even if it isn’t a ‘blue bird’ day, getting outside and catching a few rays can help your body queue up some serotonin. Serotonin can help moderate your mood, amongst many other key bodily functions.

Even if it’s cold out, learning how to layer clothing can ensure you stay warm in even the coldest conditions. When you can, expose some of your skin to the sun, especially near mid-day. Even better, if you can get out right at the start of your day, you’ll give your body a nice boost to start the day.

Exercise

Keeping yourself physically active has numerous benefits, not only during winter. According to the NHS, regular physical activity can lead to a lower risk of coronary heart disease, stroke, depression, dementia and much more.

While different guidelines apply to different ages, in general, adults should aim for 150 minutes of moderate physical activity each week. This might sound like a lot, but it’s really just 30 minutes, five days a week.

If you’re not ready for that kind of commitment, ease your way up to an achievable goal. Sitting less and moving more is a great way to get ahead of the winter blues, no matter how often you do it.

Eat healthy foods

The cold of winter bribes us to eat more potatoes, cheese, carbohydrates and buttery garlic bread. While these ingredients aren’t necessarily bad on their own, everything is better in moderation.

A quick look at the NHS’ Eatwell Guide points towards eating these kinds of carbs in equal amounts to fresh fruit and vegetables. So don’t let the pull of cheese tease you into forgetting about the complex carbs your body needs.

A healthy, balanced diet can help boost your mood and regulate your body weight over winter – if you look good, it can help you feel good as well.

Stay social

The cold and rain pushes people indoors, which can lead many to feel socially isolated or lonely. But it doesn’t have to be this way; just because the weather turns doesn’t mean you have to turn your back on your friends and hobbies.

Indoor and outdoor catchups can bring brightness to your day, and all you have to do is send an invite and bundle up. When you’re invited to an event or party, make sure you attend if you’re feeling up to it. Humans are social animals, so spending time with people – even if you decide to leave early – can help you beat the winter blues.

Embrace winter

A positive mindset can go a long way, and leave it to some of the happiest people on Earth, the Danes, to embrace winter in a positive way with their concept, hygge. Hygge, pronounced ‘hooga’, is about relaxing, slowing down, and enjoying life’s quieter pleasures. You can incorporate this into your life by bundling up, staying indoors, enjoying a hot drink, and simply talking to friends and family.

On the flip side, embracing winter could mean something completely different to you if you wanted it to. You could accept that winter is cold, and revolve your hobbies and activities around this special time of year. Besides, snowboarding, skiing, ice skating, cold water immersion, ice hockey, and visiting winter markets are some of the things that make winter so special.

Light therapy

If the more pragmatic options listed above don’t tickle your fancy or work for you, there are still a few more options to beat the winter blues. One of your options is to use a light box, or what some call a ‘happy light’.

Light boxes can simulate the sun, so when there’s less sunlight and the rays are weaker, light boxes seek to bridge that gap. It’s best to use them early in the day, for at least half an hour. Similar to light boxes, sunrise alarm clocks can help as well. These gradually light up your bedroom, mimicking a sunrise.

What’s good about most light boxes and sunrise alarm clocks is that they filter out harmful ultraviolet rays. They also have little, if any, side effects.

Do your research before purchasing one, as the scientific evidence behind light boxes is mixed, and there are many different products to choose from. It may be helpful to ask your doctor about light boxes as well.

Fish oil and vitamin D

If you eat enough fatty fish, say two servings per week, this might not apply to you. But if you’re not a big fish or seafood eater, getting enough omega-3s could be a challenge for you. Omega-3s, like DHA and EPA, can help with many different bodily functions, including brain and heart wellbeing – and in relation to winter blues, they might help protect against depression.

When it comes to vitamin D, the sun is one of the main instigators of vitamin D production in the body, so when we get less sunlight, we produce less vitamin D. You could consider supplementing your vitamin D, which could help you keep your levels up during autumn and winter. Again, while fish oil and vitamin D are recommended by the NHS, it’s still worth asking your doctor before taking any supplements.

Natural negative ion exposure

Now, this might sound like a bit of voodoo, but if you’ve tried everything else without results, there’s no harm in spending a bit of time outdoors on the beach or near a waterfall. Negative ions are molecules that have gained one or more electrons, and they can be found in a number of places in nature.

The literature on negative ions is mixed, but a comprehensive study based on more than 80 years of research concluded that negative air ionization is associated with lower self-reported depression scores.

The easiest way to get your fix of negative ions is to sit very close to anywhere where water crashes into water, so waterfalls, beaches, even water fountains in public or office lobbies. Mountains and plants also supply negative ions, albeit in smaller doses.

There are also ionizer devices, but these are best avoided. They can charge indoor air and produce ozone, which can irritate lungs.

So if you’re dealing with the winter blues, there are a number of ways to make a difference in your mood this winter.

To see your company in any upcoming features we are arranging please email editorial@hurstmediacompany.co.uk

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The ASICS London 10K is the fastest way to tour central London’s famous landmarks from Piccadilly to Whitehall with a route that races past Regent Street, Trafalgar Square, the Embankment, Westminster Bridge and Westminster Abbey.

With live bands and DJs at every kilometre, and cheering fans lining the city’s streets, this 10K is the perfect starter distance and a great challenge for seasoned runners too. Here’s everything you need to know ahead of the race.

1. What

ASICS London 10K is London’s only closed-road 10k this summer and the most iconic landmark run, with a twist.  Every summer thousands of runners descend on the capital to celebrate the sport of running in the ultimate London street party.

2. When

This year, the run is set to take place on Sunday, 10 July,

3. Time

Runners will descend on the streets from 9.30am.

4. Where

The starting point for the race is 105 Piccadilly, London, W1J 7NJ.

5. How to watch

Thousands of spectators are expected to watch runners on their tour of London’s iconic landmarks. But where are the best spots to watch? Fan Hubs with live entertainment will be in place along the route at Charles I roundabout and Victoria Embankment or cheer runners across the finish line on Whitehall.

6. Route

World-renowned for the historic streets and landmarks on its route, starting in Piccadilly thousands of runners will pound historic pavements passing St James’ Palace, Trafalgar Square, The London Eye and the iconic newly renovated Big Ben. The route will come alive with live bands and DJs, giving runners that bit of extra motivation.

7. Medal

Finishing in Whitehall, runners will be presented with the 2022 ASICS London 10K medal. 

Laura Knott, creative lead and designer of the medal said: “The ASICS London 10K isn’t your usual running event; it’s slick, contemporary and celebratory. We wanted our medal to reflect this. The matte ASICS blue and white are clean and modern, whilst the sunset-printed lanyard subtly nods to the incredible scenery and landmarks that participants run through.”

8. NFTs

LimeLight Sports Club has announced a groundbreaking partnership with technology leaders xG Studios, launching mass participation sport non-fungible tokens (NFTs). This futuristic limited-edition collectable NFT, designed by Hugo Boesch of Future Romance, will be available to LimeLight Sports Club members who take part in ASICS London 10K. 

Each NFT is personalised with the runner’s finish time whilst the runners placing first, second and third in both women’s and men’s will receive the ‘perpetual loop’ featuring either a gold, silver or bronze thread running through it. 

The ASICS London 10K NFT Finisher is the xG® ‘Finish LE’ reward, released in partnership with LimeLight Sports Club, marking the digital collectable experience for all LimeLight Sports Club.

9. UN Women UK Safe Spaces

LimeLight Sports Club has partnered with UN Women UK and Stylist Strong Women ahead of the race to create a solidarity campaign inviting people to take to the streets of London to run for safety, change and freedom.

Hundreds of campaign supporters will run united past the Houses of Parliament to call for our public spaces to be safer and more inclusive for all. Vital funds raised will go towards delivering the educational programmes needed to inspire behavioural change through partnership with UN Women UK’s Safe Spaces Now initiative. 

10. All the extras

All participants will receive a medal and goody bag (subject to availability) which will include a CanO Water, KIND Bar, TENZING energy drink and more.

To find out more visit the website at run.limelightsports.club

To see your company in any upcoming features we are arranging please email editorial@hurstmediacompany.co.uk

The post Here are 10 things you need to know about the ASICS London 10K appeared first on Checklists.

There are numerous ways to make walking truly a pleasure. Prior planning and research can enable you to locate varied walking paths and take in some of the best local sites on offer, including parks and reserves. For those with a dog, taking the beloved canine for a walk can help kill two birds with one stone. Walking with friends or joining a walking club can also heighten the walking experience.

A walking holiday is a great way to explore a location in depth and truly take in all a place has to offer. From its landscapes, monuments to culture, dunes to villages, it is truly an immersive experience. And with the warmer season upon us, bringing with it longer days hotter temperatures, cheeping birds, and blossoming trees, there is a real sense of the natural world bursting with life.

If you are looking for a walking holiday, then look no further than HF Holidays. A company specialising in walking holidays and interest breaks for more than 100 years, they have built up the knowledge to deliver extraordinary holiday experiences in exceptional locations.

There’s a host of different options to choose from to get your break off to a kicking start with HF Holidays providing a range of packages tailored to your interests. Follow trails along historic routes through incredible scenery with the option to select guided or self-guided walking holidays.

Choose from a UK walking break with full board in one of HF Holidays’ 17 country houses, learning a new skill such as landscape painting or dancing. Or join them to travel to Europe and the wider world; the walking travel specialists go to more than 80 destinations on six continents. Being away for even just a few nights can be a great way to unwind and feel invigorated.

To see your company in any upcoming features we are arranging please email editorial@hurstmediacompany.co.uk

The post Why a walking holiday is your next getaway appeared first on Checklists.

Want to slice time off your personal best run, or maximise your lifting efforts on the weights? Then caffeine can offer you some benefits; these are the scientifically proven effects and also what you should be aware of.

Effect on recovery after exercise

Let’s start with recovering after exercise. There have been numerous studies that have shown caffeine ingestion, alongside carbohydrates, strongly affects muscle recovery, getting the energy back into tired muscles much faster than otherwise. Positive news for those looking to train harder by increasing their frequency – although as a caveat it must be said that some studies involve some pretty hefty caffeine ingestion.

For example, one trial supplemented 8mg per kg of bodyweight – for this writer that would be 800mg of caffeine, around eight cups of proper coffee – oof! Probably quite hard to consume alongside a big bowl of oats too, if carb-loading, prior to a training session or particular sporting event.

However, the good news is that an intake of just 2mg per kg of body weight (two cups of coffee) was sufficient to see extra benefits to glycogen replenishment in the muscles, although at reduced levels – glycogen is stored in the muscles and is their main fuel source and comes from the food we eat.

The trial studied endurance-trained cyclists and triathletes in a randomised, double-blind trial and showed that participants’ muscles regained 66% more glycogen in the four hours after intense exercise when combining caffeine with carbohydrates during recovery (subjects were administered caffeine before and during exercise, which indicates caffeine exerts its effect best on muscle glycogen synthesis when consumed at the same time as carbs).

The believed mechanism for this faster replenishment was that caffeine can play a role in stimulating intestinal glucose absorption, meaning the recovery cycle is accelerated.

So, the bottom line is, consuming caffeine alongside your carbs post-exercise, can quicken your muscles’ recovery time, allowing for higher training frequencies.

Performance enhancement

The strength and endurance-enhancing properties of caffeine have been long known, with many trials and studies being dedicated to its benefits over the years. Many of the trials have shown that simple coffee ingestion can greatly improve an athlete’s performance above their own baseline abilities and that cognitive performance improvements are also reported in test subjects.

One study found that combining caffeine and carbs improved performance by 9% compared to water alone, and 4.6% compared to carbs alone.

Another study found that in a 1,500-meter run, regular coffee drinkers were 4.2 seconds faster than those drinking decaffeinated coffee.

Another linked study found that coffee helped reduce the perception of effort, allowing athletes to work harder, for longer. In a study of cyclists, caffeine was shown to outperform carbs or water in increasing workload.

The cyclists ingested 250mg (2.5 cups of coffee), of caffeine an hour prior to their ride and this was followed by an additional loading of 250mg, at 15min intervals, over the first 90min of the ride. This consumption of caffeine boosted endurance performance by 7.4% and their Vo2 by 7.3% (Vo2 is the maximum amount of oxygen that your body can use during exercise).

The other significant thing to note about this is that alongside the comparatively large increase in the cyclists’ performance, the subjects’ perception of their own exertion remained unchanged, which is a key psychological effect that caffeine can cause in the user – you are working harder, but don’t actually feel like you are.

So, the bottom line is that caffeine really can help in allowing users to maximise their workout and training sessions or achieve those personal bests, training harder, for longer.

In a systematic review, found that while there is a significant impact of coffee on the cardiovascular system, and on the metabolism of carbohydrates and lipids (in muscle recovery and fat breakdown): “Coffee is associated with a reduction in the incidence of diabetes and liver disease. Protection seems to exist also for Parkinson’s disease among neurological disorders, and its effect on cancer risk appears to favour risk reduction. Coffee consumption seems to reduce mortality.”

Effects on iron absorbtion

One thing to be aware of with coffee intake is potential iron deficiency, as coffee and other caffeinated drinks (especially teas) have been shown to inhibit iron absorption in the digestive system.

A study found that drinking a cup of coffee with a ‘hamburger meal’ reduced iron absorption by 39%. In the same study they found that drinking tea, a known inhibitor of iron absorption, with the same hamburger meal reduced iron absorption by 64% – and the stronger the tea or coffee, the less iron was absorbed by the participants.

Alongside caffeine the polyphenols and tannins found in tea and coffee are also thought to be inhibitors of iron absorption. A study found that these substances include chlorogenic acid, which is found mainly in coffee, cocoa, and also some herbs, and the tannins found in black tea and coffee, inhibit iron absorption in humans.

These compounds were found to bind with iron during the digestion process, making it more difficult for the body to absorb, with the levels of iron absorption decreasing as the polyphenol content of the food or beverage increased.

For those with specialised diets, vegan or vegetarian diets, who may have lower iron intakes, it would be considered wise to reduce caffeinated drink intake, or to take other measures such as supplementation – but always consult your doctor first.

However, the good news is that the study also found that the effects of coffee and caffeine on iron absorption were dependent on when it was consumed alongside food. Drinking your morning coffee one hour before breakfast should have no effect on iron absorption.

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