Ok as requested more great nutrition articles and this beauty of info all about caffeine and its use...if you want some results please read this as its really good if used correctly as below, If you need more info don’t hesitate to contact me.

Caffeine- If you are not using caffeine to boost your performance you are at a serious disadvantage. When used correctly caffeine is one of the few legal substances that can genuinely enhance your sports performance. Contrary to popular belief Caffeine does not cause dehydration at the levels suggested for boosting sports performance.

Effects on the body -

• Caffeine is a central nervous system stimulant which reduces tiredness and mental fatigue while at the same time increasing alertness and wakefulness. An enhanced central nervous system leads to improved motor co-ordination and reduced perception of fatigue and exertion rate.
• Caffeine also increases muscle contractile strength through its influence on calcium ion release.
• Caffeine reduces the glycogen breakdown rate in the muscles sparing muscle glycogen stores.
• Caffeine enhances the uptake of carbohydrate from the small intestine. Studies how increase in glucose absorption of 25%. The increase in available glucose spares muscle glycogen stores. With the added bonus that hydration is greatly improved.

A more in depth look at caffeine can be found on the UK High Five web site. www.highfive.co.uk/energy_gels/caffeine_research.pdf

OK, so how do you use caffeine to improve your performance?

• Events less than 30 minutes’ duration
  caffeine doses of 3-6 mgs/kg appear to produce significant performance benefits in trained subjects. Lower doses have produced inconclusive results
  
• Events from 30-60 minutes’ duration
  in runners, doses of 3mgs/kg and 6mgs/kg enhanced performance, but 9mgs/kg had no effect. In cyclists, doses of 5, 9 and 13mgs/kg all produced enhanced performance, and the magnitude of performance gain was the same for all doses, while another cycling study produced performance gains with doses of 2.1, 3.2 and 4.5mgs/kg, the gains being greatest at 3.2 and 4.5mgs/kg.
  
• Events over an hour
  intakes of 1-2mgs/kg enhanced cycling performance at the end of 2 hours of cycling to the same degree as 6mgs/kg given at the beginning. Some researchers have suggested that this is because individuals may become more sensitive to caffeine as fatigue accumulates. Also, some studies have shown that large amounts of caffeine (9mgs or more per kilo) may actually be detrimental to performance in prolonged endurance events.
• For events less than 30 minutes, 6mgs/kg;
• For events of 30-60 minutes, 3-6mgs/kg;
• For events over one hour, 3mgs/kg or less.

People respond to caffeine differently so start at the lowest dose and work your way up.
Tea and coffee do not appear to give the same sports performance benefit as pure caffeine. Naturally occurring compounds in these drinks may interfere with the uptake and/or effects of caffeine in the body, thereby reducing its effect. There is no real evidence to suggest you need to go through a Caffeine depletion phase to reap the benefits.

So how do you use caffeine on a particle basis?
Events less than 30 minutes, Drink 750ml of High Five X’treme 1 hour before the event. This will provide you with 225mg of caffeine. For a 75kg athlete this will equal 3mg/ kg body weight. Top up with a caffeine (Gel plus) which contains 30mg caffeine if you are heavier, or drink slightly less if you are lighter.

Events of 30-60 minutes; – Follow the same protocol
Events over 1 hour; - Follow the same protocol to load 1 hour before the event. During the event take two High5 Caffeine gels per hour, to maintain the body’s caffeine levels. Caffeine takes a reasonably long time to leave the body so you just need to top up with a little now and then.

If you really want to demonstrate to yourself how well caffeine works, go on a long endurance ride until you feel fatigued than take 2 High5 Caffeine gels (Gel Plus). It’s a real eye opener.