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Eggnog Frappuccino

Posted by LoveandZest
December 12, 2013
Featured in: Athlete Eats
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Need an extra boost of energy during the holidays? Try this easy recipe for an Eggnog Frappuccino!


So it’s race day and you’ve heard you should load up on caffeine before the event to improve your performance. But is it right for you? Today, I’ll talk about the science behind caffeine use for athletes so you can weight the pros and cons before race day.

Caffeine is well studied for its use in athletics and is seen as an ergogenic aid, or performance booster. While caffeine can mobilize free fatty acids during exercise, it doesn’t really enhance fat loss nor does caffeine spare muscle glycogen. Caffeine is a central nervous stimulant that allows the athlete to feel super-charged by reducing their perceived effort. So basically, you can push it harder without feeling as much fatigue with using caffeine. Caffeine may also be effective with strength training because it can aid in activating muscle fibers and delay onset of fatigue.

Many sports associations have regulations around the use of caffeine. In the NCAA it’s a banned substance, in that the athlete can only have “normal” amounts or no more than 15ug/mL in the urine. Since everyone metabolizes caffeine differently it’s hard to know how much caffeine you can take without showing a positive drug test. Upper intakes are likely to be reached with using caffeine pills and energy drinks, where as drinking a couple cups of tea or coffee is likely to be safe. But of course it’s still a take at your own risk supplement.

To get the sports enhancing affect, you have to have a good amount of caffeine in the blood, which seems to be around 4 to 6mg/kg body weight (1 kg= pounds/2.2) within an hour before exercise. For 130 pound (59kg) athlete, the dosage would be about 300mg. 

Caffeine is no longer thought to cause dehydration, but the downside to using caffeine could be nervousness, anxiety, increased heart rate, higher blood pressure, GI distress, insomnia, addiction, and headaches.

So if you want to pump up the caffeine before your race, please practice this during your training or you might have some unwanted side effects. This Eggnog Frappuccino is oh so tasty and digests fast enough for most athletes to drink within an hour before competition or training.

I’d love to hear your thoughts, have you tried caffeine before an event or workout, or do you prefer to be decaffinated?

Need an extra boost of energy during the holidays? Try this easy recipe for an Eggnog Frappuccino!

Need a seasonal energy boost? Try this easy recipe for an Eggnog Frappuccino!
Need an extra boost of energy during the holidays? Try this easy recipe for an Eggnog Frappuccino!

Eggnog Frappuccino


serves 1


  • 1-2 teaspoons instant coffee
  • 1 banana
  • 1/2 cup Bolthouse Farms Eggnog
  • 1 scoop vanilla whey protein powder
  • 1 1/2 cup ice
  • pinch of nutmeg, for dusting


  1. Place coffee, banana, eggnog, protein powder, and ice in a blender and process until frothy and ice is crushed.
  2. Pour into glass and sprinkle with nutmeg.

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Kristina LaRue is the author of the ATHLETE EATS on HealthyAperture -- a feature that hopes to inspire creativity in the kitchen to fuel active lifestyles! As a board certified sports dietitian, Kristina cooks up healthy menus for collegiate and professional athletes in her day job. In authoring Athlete Eats, she shares simple, energizing recipes designed for the athlete and hopes readers will learn sports nutrition tips along the way so that they can be their best self and fuel for performance. Kristina is a Registered & Licensed Sports dietitian for the Orlando Magic and University of Central Florida Athletics. She provides nutrition services for Tara Gidus Nutrition Consulting and works in the treatment of eating disorders with Joyful Nutrition. She is a co-author of The Flat Belly Cookbook for Dummies and the blogger behind Love & Zest where she shares recipes, life, and nutrition. She graduated from Auburn University with a Bachelor’s Degree in Nutrition and Dietetics and completed her dietetic internship at Oakwood University in 2011. She loves running and training for marathons and triathlons, gardening, creating (mostly healthy) recipes, decorating, blogging, photography, and volunteering with the women’s recovery ministry at her church. On the weekends you can find her at the Farmer’s Market or a local coffee shop spending quality time with her husband, Eric.
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