charger Pre-Run

Caffeinated Coffee Pre-Race Shot

Name: Caffeinated Coffee Pre-Race Shot
Prep time: 10 min
Total time: 10 min
Yield: 4 shots
Ingredients: 1 cup (240 ml) strong cold-brew coffee; 2 tbsp pure maple syrup; 1 tbsp fresh lemon juice; 1/4 tsp fine sea salt; Pinch of ground cinnamon (optional)

Drink 30-45 min before

A small, concentrated pre-race shot of cold-brew coffee, maple syrup, and lemon juice. A homemade alternative to commercial caffeine shots like 5-Hour Energy, but with real ingredients and a clean lift. Perfect for race morning when you need a focused boost without bloating.

skilletCook0 min

soup_kitchenPrep10 min

restaurantYield4 shots

boltCarbs~8g

water_dropSodium145mg

exerciseProteins~0g

grassFiber~0g

local_cafeCaffeine60mg

For your run

When: Drink 30-45 min beforeDetails
Drink one shot 30-45 minutes before a race or hard workout. About 80-100 mg caffeine per shot. Always test in training before race day.
Fits: WorkoutRace
GI risk: Low GI risk

Ingredients

Shots

1 cup (240 ml) strong cold-brew coffee

2 tbsp pure maple syrup

1 tbsp fresh lemon juice

1/4 tsp fine sea salt

Pinch of ground cinnamon (optional)

Dose matters

Caffeine adds up. This shot delivers roughly 60 mg. The performance range is about 3 mg per kg of body weight, around 210 mg for a 70 kg runner, and that total has to include your morning coffee and any caffeinated gels during the run. More is not better; past that point you get a fast heart rate and an unsettled stomach with no extra performance.

Notes

Drink one shot 30-45 minutes before a race or hard workout. Caffeine peaks about 45-60 minutes after consumption, so time accordingly. The shot delivers about 80-100 mg caffeine, similar to a small coffee. Works best for runners who tolerate caffeine well. Always test in training first. Store in the fridge for up to 5 days.