Fueled By Farrell

Does research support 3-5mg caffeine per lb body weight 30-60 min before exercise to enhance athletic performance (by lowering perceived rate of exertion…NOT by providing energy)? Yes.

HOWEVER caffeine should never be used as a bandaid to cover poor sleep and poor nutrition.

No amount of caffeine will mask underfueling. Athletes require carbohydrates to support energy demands, protein to support muscle repair and rebuilding, fiber, antioxidants, vitamins and minerals from fruits & vegetables to support gut health and inflammation, and healthy fats to facilitate absorption of fat soluble vitamins and hormonal balance.

Replacing meals with caffeinated drinks deprives our energy systems of these vital nutrients for performance and injury prevention.

High performing athletes use caffeine IN ADDITION TO, not INSTEAD OF proper fueling strategies. With preseason approaching, take the time NOW to practice pre workout fueling

Athletes 🤝Sleep

A BIG summer no-no that I’ve been seeing with my high school and college athletes is literal self induced jet lag.

SLEEP is crucial for recovery, muscle protein synthesis, hormone regulation, appetite regulation, growth…

Irregular sleep patterns increase the risk for injury, reduce capacity for muscle growth, alter appetite which in turn affects weight, and impacts mood SIGNIFICANTLY

For the remainder of the summer - set one small goal - go to bed at the same time (or within the same hour) and wake up at the same time (or within the same hour) to regulate and create routine before you head back to school. This will also make the transition into Fall training MUCH more efficient ☺️

water baby until the boat gets a little tippy ⛵️😬

Gonna be a steamy weekend 🥵🥵

High Fiber meals and snacks

Early morning fuel

Post Workout Recovery Food Ideas

Weekend Tip for my Athletes! Sleep = Recovery

The journey was worth it🫶