Caffeine, Polyphenols, and Smarter Training Volume: Total Reps, Fatigue, and Performance

On this Valentine’s Day episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike T. Nelson, and Dr. Lonnie Lowery discuss authenticity in sports nutrition communication, then review an editorial in Current Developments in Nutrition (Buckley et al., with Stu Phillips as senior author) highlighting that “proper” nutrition varies by sport demands. They summarize research in the special issue on athletic performance: four papers on caffeine/coffee showing improvements across aerobic and anaerobic outcomes (power output, time to exhaustion, vertical jump, sprint performance, post-activation performance enhancement), reduced perceived fatigue, and possible benefits to hand-eye coordination, with one paper suggesting ~3 mg/kg may be sufficient versus higher dosing. They also note mixed findings on polyphenols/anthocyanins (including black currant data showing more support for recovery than performance) and mention continued creatine coverage amid ongoing misinformation.

After show/network announcements (updated podcast feed via the Iron Radio Nutrition Radio Network, Mike Nelson’s free daily newsletter, and Lonnie Lowry’s upcoming 2025/2026 second edition book Dietary Supplements in Sports Performance), the conversation shifts to training prescription. Phil explains programming volume via total rep targets (e.g., 30 reps) instead of fixed set/rep schemes to manage good and bad days, emphasize perfect form, and allow flexibility through “buy ups/buy outs,” including leaving the gym on days when submaximal work isn’t there. The hosts discuss practical considerations like rest periods, avoiding turning the weight room into conditioning for athletes, tailoring density/rest to sport demands (powerlifting vs field sports), and coordinating training load to prevent staleness and excessive fatigue. They also address hybrid/CrossFit-style programming pitfalls, the need for purposeful periodization and strength development, and how total-dose training can help older lifters maintain muscle while managing joint stress, while still recognizing times when pushing sets is appropriate.

00:00 Welcome to Iron Radio + Hosts Introductions (Valentine’s Day Episode)

01:03 Authenticity vs ‘Boring Experts’ in Sports Nutrition Communication

02:38 Today’s Agenda: New Sports Nutrition Editorial + Training Volume Flexibility

04:28 Research Roundup: Caffeine/Coffee Performance Effects (Dose, Fatigue, Coordination)

08:42 Polyphenols/Anthocyanins & Creatine: Mixed Evidence and Practical Takeaways

09:55 Network Updates, Newsletter, and Upcoming Supplements Book Promo Break

13:16 Training by Total Reps: Auto-Regulating Volume on Good vs Bad Days

18:36 Quality Reps, Rest Flexibility, and Sport-Specific Density (Strength vs Conditioning)

22:33 Strength Work vs. Conditioning: Safer Training and Better Reps

22:57 Coaching Coordination, Fatigue, and the Power of a Taper

23:51 When Coaches Misread Staleness: ‘Run More’ and Other Late-Season Mistakes

24:41 Programming Hybrid Athletes: Separate Strength, Conditioning, and Simulation

26:51 Periodization 101: Stop Chasing Three Rabbits

27:26 CrossFit Reality Check: Winners Get Strong (Not Just ‘WOD of the Day’)

29:13 What Takes Years: Max Strength and Muscle vs. Quick Aerobic Gains

30:26 Training as You Age: ‘Total Dose’ to Maintain Muscle and Progress

33:00 Coming Back for a Meet: Build Back Smart and Don’t Rush the Load

34:14 Progression Model + Wrap-Up and Safety Disclaimer

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Thank you!

Phil, Jerrell, Mike T, and Lonnie