Lately I’ve been drinking a cup of coffee before I go run up Bernal Hill in the morning, and then another before my afternoon jog (when I do an afternoon jog). Whether it’s placebo or not, I don’t know, but the caffeine has been making a difference in my motivation to finish my goal mileage, run at the speed I like, and keep me awake until the finish.

This morning I read in the Runner’s World newsletter about the benefits of caffeine and running. Turns out the jo I’ve been fueling up on actually has merit in my performance. The only thing I haven’t tired which the article suggests is to include caffeine in my recovery. I’m decently excited to try out this recovery shake after my morning run tomorrow:

Mocha-Madness Recovery Shake

The combination of carbs, protein, and caffeine (about 100 milligrams) in this shake will help boost muscle recovery after a hard run.

• 2 ounces espresso (or very strong coffee)
• 8 ounces low-fat Greek yogurt
• 2 tablespoons sweetened ground chocolate
• 1 banana
• 5 ice cubes

Place all ingredients in a blender and puree until smooth and frothy.

• CALORIES: 380
• CARBS: 71 G
• PROTEIN: 19 G
• FAT: 6.5 G
• CALCIUM: 30% DV

Measuring Up: Just how much jolt is in that gel, soda or latte?

• CHOCOLATE MILK (8 ounces) – 5 MG
• GU ROCTANE ENERGY GEL (1 pack) – 35 MG
• BOTTLED ICED TEA (16-ounce bottle) – 40 MG
• DIET COKE (12-ounce can) – 45 MG
• CLIF SHOT BLOKS (3 bloks) – 50 MG
• COFFEE ICE CREAM (1 cup) – 58 MG
• RED BULL (1 can) – 80 MG
• ESPRESSO (2 ounces) – 100 MG
• COFFEE, DRIP (8 ounces) – 130 MG
• STARBUCKS CAFE LATTE (16 ounces) – 150 MG