Tag: Runners guide

Research indicates that caffeine, a primary component of many pre-workouts, reaches its peak effectiveness in the bloodstream 30 to 60 minutes after consumption. Understanding this key physiological window is essential for knowing when to take pre-workout before a race to achieve maximum benefits without negative side effects.

Research published in the *Journal of Science and Medicine in Sport* found that runners consuming caffeine before a 5k improved their time by about 1%. This suggests that for many runners, the question, 'Is caffeine good for a 5k?' has a scientifically supported, positive answer, provided it is used correctly.

According to a 2022 study, exercising on an empty stomach can help burn up to 70% more fat during a 30-minute workout compared to exercising after eating. This controversial practice, known as fasted cardio, prompts many runners to wonder what happens if you run on an empty stomach and if it's the right strategy for their fitness goals.