I recently wrote a post called “How to avoid burnout when training hard.” This post included 6 tips on how to make sure you don’t burn out while training hard. But there is more. That post was aimed at what to do. People are still doing things that sound great on paper. Those things actually undermine their performance in the long run.
People get short-term results and think it’s working. But they are confused when they face the long-term consequences.
Let’s dive into it.
Why you burn out training hard: black coffee intra-workout
I saw this trend pop up years ago in the bodybuilding scene in Thailand. People would sip iced black coffee during workouts. On paper, this sounds like a great idea. People assume coffee will give them more energy. More energy means they can work out longer, especially when they’re tired.
But claiming coffee increases energy is a half-truth. Coffee makes you feel less tired. It doesn’t actually increase energy availability. That’s why this strategy fails in the long run.
You see the same logic play out when people skip breakfast and rely on coffee to perform.
People who train Muay Thai often wake up early to fit everything in. Many wake up late, rush to training, skip food, and add black coffee to “increase performance.” But nothing was added. Fatigue was just delayed.
We wake up primarily through cortisol and adrenaline. Both are stress hormones that act on the central nervous system. Coffee works through the same system. Training does too. Stack all three, and performance is being driven by stimulation rather than fuel.
Over time, this increases reliance on stress hormones to maintain output. You might feel sharper in the moment, but the cost shows up as poorer performance, earlier fatigue, and reduced tolerance to training volume.
Coffee is a great nootropic. It can support performance when used pre-workout and combined with proper fueling. When used alone, it’s not a sustainable intra-workout performance strategy.
So that begs the question. What actually boosts performance intra-workout?
Carbohydrates and their role in performance
The key to performance isn’t to beat fatigue. It is to stay ahead of fatigue. Performance depends on staying ahead of fatigue. The best way to achieve this is to consume carbohydrates before and during workouts.
Eat breakfast. If you wake up late, drink it. Consuming liquid carbs, such as orange juice combined with a banana, is still better than training on an empty stomach. You could add a coffee if you have time.
Carbohydrates are often misunderstood and unnecessarily demonized. Yes, carbs give you energy, but they also do something else. Carbohydrates reduce the cortisol response needed to maintain blood glucose.
That’s why coffee works best when paired with carbohydrates.
Stimulation can delay fatigue. Fuel prevents it.
Still not performing as you wanted?
I work with fighters to build nutrition strategies that support performance across an entire camp. Not just the sessions that feel good in the moment.
If you have a fight booked and want structure instead of guesswork, you can sign up on Gumroad or reach out via Instagram or Substack.
Until next time
Alex
