Caffeine can improve motivation and performance in training sessions, but should be taken before training to avoid compromising sleep.

Ingesting caffeine 30 to 40 minutes before exercise can improve fat oxidation and help burn more body fat during workouts.

Using magnesium threonate, apigenin, and theanine can significantly improve your ability to fall and stay asleep.

Creatine enhances muscle performance, with studies showing a 12-20% increase in power output during activities like sprinting and weightlifting.

Different types of endurance training, such as muscular endurance and long-duration efforts, engage distinct physiological mechanisms and energy utilization strategies.

The adaptations from anaerobic endurance training include improved mitochondrial respiration, allowing for greater energy generation through oxygen utilization, which significantly benefits various types of exercise, including competitive sports and activities requiring bursts of effort.

Expectations can significantly influence the effects of stimulants like caffeine, as shown in studies where students reported heightened effects based on their beliefs about the substance they consumed.

Certain compounds like magnesium, apigenin, and theanine can aid the transition to sleep by promoting relaxation and reducing anxiety.

Long-duration endurance training, lasting from 12 minutes to several hours, improves movement efficiency and builds capillary networks in muscles, enhancing oxygen delivery.