Proteins consist of chains of amino acids. In total, protein can contain 22 different types of amino acids. Nine amino acids are essential, they cannot be produced by the body itself and must be ingested through your diet. The three amino acids leucine, isoleucine and valine (called BCAAs - Branched-chain amino acids) make up one third of the total of nine essential amino acids and about 70 percent of the total muscle protein. They are essential for building muscle mass and are a must for Vikings. Whey protein contains these BCAAs.

Caffeine can be easily absorbed and passed on by the body. It is quickly absorbed into your blood and if you take it as a drink, your blood level peaks after about 90 minutes. Caffeine intake can contribute to increasing stamina (1) and capacity (2) when the caffeine intake in a quantity of 3 mg/kg body weight takes place at least one hour before the obstacle run. There are two possible explanations for this; caffeine can save the use of carbohydrates during exercise and it can contribute to a rapid recovery of glycogen levels.

So caffeine helps improve stamina and performance(3). In addition, protein consumption during the day helps stimulate muscle protein synthesis (2). This combination is ideal when you need to peak on your way to the Walhalla!

Also when you need to divide all your focus and effort over the day because you're running an Iron Viking, the combination of coffee and protein can help (3). During prolonged exercise, when glycogen reserves are low, BCAAs are the only amino acids the skeletal muscles can use for energy, so they can be useful in reducing fatigue during exercise. BCAAs also help to bring sugar from the bloodstream to the muscles so that it can be used for energy.

While caffeine provides the fuel and boost for your Obstacle Run, protein provides the tools for building muscle and together they provide nutrients to keep on going!

Because whey proteins consist of amino acids that are also the building blocks of your muscle fibres, consuming this type of protein after a workout is the best way to repair muscle damage and promote recovery. When used after training, BCAAs support muscle recovery and growth. Caffeine actually contributes to the recovery of fuel reserves (glycogen) (4).

Our partner Herbalife Nutrition has recently introduced High Protein Iced Coffee. This drink contains 15g of high-quality whey proteins, 100% Robusta coffee beans and only 0.7 g (naturally occurring) sugars, per glass. You easily prepare it in your shaker. An ideal drink to fuel your Viking run.

1. After at least one day of caffeine withdrawal in habitual caffeine consumers. (EFSA, 2011a)

2. After at least 12 hours of caffeine withdrawal in habitual caffeine consumers (C. Kerksick, , et al., 2008; C. M. Kerksick, , et al., 2018; McLellan et al., 2016).

3. 3 mg cafeïne / kg lichaamsgewicht minstens 1 uur vóór de activiteit helpt om de prestaties en het uithoudingsvermogen te verbeteren. Overschrijd geen maximale dagelijkse inname van cafeïne uit alle bronnen van 400 mg (200 mg voor zwangere en vrouwen die borstvoeding geven). EFSA Journal 2011; 9 ( 4): 2053

4. Goldstein et al., JISSN 2010, 7:5; Kerksick et al., JISSN, 2018, 15:38