Have you seen people at the gym drinking coffee before their workout? Well if you thought it was weird, it’s actually not, it’s the normalization of something health professionals have been touting for ages: coffee, specifically caffeine, will give you energy and increase performance.
In fact, there’s a lot of research that shows the benefits of caffeine. But, you can have too much of a good thing. You just need to be smart about it. Get the most out of coffee pre-workout, and come out unscathed doing so.
Caffeine is the main ingredient in coffee, and gives your workout a burst. It will increase your metabolism. Studies show that you will burn on average 15% more calories after a workout when consuming caffeine. The average person will benefit from as little as 4.5mg of caffeine per kg of body weight. Another study states that need as low as 50mg will get the metabolism humming. Regardless, caffeine will energize both brain and body.
Consume coffee about 30-minutes before exercise. You will get the best effects from a small espresso or black coffee. You will experience an immediate energy boost, and your muscles will perform better. Caffeine will also help you focus better while exercising. Do not be tempted to take an energy drink or pre-workout powder. Those are best friends for a quick addiction. Coffee is natural and better for you.
Coffee has a post-workout benefit as well. If you drink a small cup, it is said to maintain the energy in your muscles. More importantly, it will assist your recovery for your next exercise session. Caffeine helps endurance for performance based training in repetitive exercise. To get the maximum advantage, use smaller serving sizes; too much coffee will destroy those post workout advantages.
Consuming too much coffee is not good. An excess of caffeine could lead to indigestion. Sleep patterns could be disrupted. And of course, dehydration.
Limit your intake to be safe. Make sure you stick to just 400ml a day. You also should have other fluids with your coffee. Moderation is the key to keeping you safe.
Always choose black coffee if it’s for exercise. Avoid sugar and cream. They will not be good for your body’s absorption and overall benefits. Low-fat milk or nut milk are okay if you need something else to drink.
Sugar and cream are not the answer! Also, try to time your coffee appropriately. Drink coffee 6 -7 hours before sleeping; you will have much better success at sleeping.
Remember to stay hydrated while drinking coffee. Consider incorporating coconut water into your diet. Buttermilk also helps naturally boost metabolism. Drink water! Many of these hydrating options will help keep your body overall. If you are dehydrated, you won’t perform your best in your workouts. Water alone is not enough to keep your body properly hydrated when you workout.
Just a small cup of coffee is plenty prior to exercise. Make sure you limit your consumption to no more than 400ml a day. Ideally, consuming just one espresso is sufficient. Spread out your intake throughout the day. Avoid drinking coffee too late in the day to facilitate good sleep. Be careful with your consumption.
Your diet is the fuel that allows you to be successful. Be sure to have fruits, lean proteins, and no artificial energy drinks as part of a healthy diet. Coffee can fit into a healthy overall diet, but consider the other natural foods to improve your running performance. Develop good habits that will build long term improvements.
Coffee can improve your workout when consumed wisely. Drink a small black coffee before exercising. Limit your everyday consumption of coffee to only 400ml max. Drink plenty of water. Continue to refrain from excess consumption to prevent harm to yourself. Energize your workouts!
Also Read: Late-Night Foods That Disturb Sleep And Digestion
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