Your Morning Coffee Might Be Holding Back Your Performance

G'day Legend,

If you’re like me, coffee isn’t just a beverage — it’s a ritual. It’s not just about the taste (though I can tell a washed Ethiopian from a Colombian natural blindfolded). It’s the process: the weighing, dosing, tamping, cleaning. It’s meditative. It’s mine. But beyond the ritual — and even the caffeine — there’s something else you can add to the cup that packs a serious punch. Whether you’re chasing a PR on the track or under the barbell, it can become one of the most effective tools in your performance stack — if you use it right..

In this weeks Newsletter (5 min read)

🥢 How Caffeine works?

🍽 The Secret Behind your PR’s

💬 Why I am having one less coffee a day

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The OG Pre-Workout

Caffeine’s been part of human performance for centuries — from ancient tea ceremonies in China to the first coffeehouses in the Middle East. It’s long been used to boost energy, sharpen focus, and delay fatigue. But its real power lies in how it shifts how your body fuels movement.

Caffeine blocks adenosine — the neurotransmitter that signals fatigue — while stimulating adrenaline and increasing fat oxidation. Your body starts burning more fat for fuel, saving glycogen for when it counts. For endurance and strength athletes alike, that’s a game-changer.

That’s also why caffeine made its way into gyms. It increases neural drive, helping you recruit more motor units and feel more explosive. Personally, I never got into traditional pre-workouts. For me, it’s always been coffee. I’d brew one with intention before squats, sled pushes, Olympic lifts — not just to feel awake, but to feel dialed in.

The Secret Behind Your PRs

Most of us have a coffee before a workout — usually just to wake up or shake off the fog. But what many don’t realize is that caffeine has well-documented physical benefits. It’s been shown to improve short, high-intensity efforts like heavy lifts or sprints by increasing motor unit recruitment, contraction speed, and focus. A 2024 meta-analysis confirmed these effects across genders and training levels — in both upper- and lower-body movements. That said, more isn’t always better. Too much can lead to jitters, scattered focus, or poor coordination — not ideal when timing a clean pull or chasing a PR. And let’s not even get into the bathroom issues… we’ll cover dosage in a second.

Endurance’s Secret Weapon

If you caught my previous newsletter on fueling for races, you’ll remember this: timing is key. Endurance athletes typically take caffeine 30–60 minutes before a race or long run, and some top up mid-race depending on duration and tolerance.

Here’s why it works so well:

• It improves focus and mood during long efforts — when mental fatigue creeps in

• It enhances fat metabolism, saving glycogen for later stages — helping delay “the wall”

Plenty of studies show improved time-to-exhaustion and pace when caffeine is used in longer efforts. It’s why you’ll see elite marathoners reaching for caffeine gels halfway through. By that point, your brain needs as much help as your legs. Their Rate of Perceived Effort (RPE) tends to drop with it.

☕ How Much Caffeine Is Enough?

Many studies suggest 3–6 mg per kg of body weight, which could mean 200–400mg+ for most athletes. But personally? I don’t agree with going that high.

Most people — myself included — just have a coffee before training. And that’s often plenty. I usually aim to keep it under 150mg — about two strong coffees — especially if I want to avoid the crash or overstimulation. That’s my sweet spot for better focus, energy, and performance without going overboard. But here’s where most people miss a trick…

Coffee gives you a lift, sure — but it’s missing the supporting cast. You’re not adding L-theanine, Alpha-GPC, or tyrosine to your brew. These nootropics are designed to work with caffeine — enhancing focus, clarity, and calm alertness, while taking the edge off the jitters. That’s why smarter formulas are starting to combine them — not to replace caffeine, but to help it work even better.

Why I’m Having One Less Coffee a Day

One of the biggest changes I’ve made to my speed sessions, HYROX sims, and race prep lately has been using BPN’s latest (and best) product launch — G1M Sport +. Over the past month, I’ve been testing it out. And as someone who’s never been into traditional pre-workout, I can honestly say: my perception has changed.

I feel more alert. More locked in. My focus lasts longer. Whether it’s a long tempo run or a high-volume lift day, I’ve felt more consistent mentally and physically. Now, I’m pretty strict on caffeine — I try to stay under 450mg per day — so yes, on the days I use G1M Sport, I’m having one less coffee. And for me to skip a coffee? You better believe the product’s got to deliver. This one does.

You can now pick up BPN’s G1M Sport by using this link HERE It is my endurance pre workout

Quick Notes

💪 Hyrox NYC has come and gone and what an incredible weekend. It was fantastic to see so many mates crush their training and to meet so many legends of the community. Let me know if you competed and how you went!

🥪 So many of you hit last weeks breakfast sandwich recipe… so we are going to aim for a new recipe every week in this newsletter for you to recreate.

📝 We hit a milestone in subscribers last week to Legendary. The team and I want to say thank you for your support!

#EatGoodFeelGood

DC