Caffeine is a recognised trade tool of the cyclist. “It’s a mild central nervous system stimulant that prompts the release of adrenaline for energy,” said the British Coffee Association . This makes it perfect for endurance sports. Sports nutritionist Tim Lawson (Secret Training Ltd, previously of Science in Sport) , says that “caffeine by itself can promote fat metabolism and retain muscle glycogen”, so a black coffee before a fasted ride in the morning may increase the amount of fat you burn. However, an over-reliance on caffeine can compromise your sleep quality, “which will alter hormone levels and reduce your ability to process carbohydrates, possibly sending you on a downward spiral. Instead, go carefully with caffeine to really get the benefit when you need it,” he advises. [Keep reading at BikeRadar]