Caffeine vs Pre-workouts
Most people are familiar with the energy-boosting power of caffeine, but pre-workouts are becoming increasingly popular. Pre-workouts are a blend of common dietary supplements, usually including creatine, caffeine, beta-alanine and a form of energy booster like maltodextrin, among other ingredients. So does taking a pre-workout before exercise mean it is safe for you to reach for coffee afterwards?
The general consensus among experts is that you should wait at least two hours before drinking coffee after taking a pre-workout supplement. This allows the caffeine in the pre-workout supplement time to be metabolised before you have that additional caffeine ‘hit’ from the coffee. Not waiting this long can mess with your body and make it difficult to maintain optimal performance.
Caffeine and pre-workouts have a different makeup, which means they are absorbed in the body differently. Caffeine, which is one of the ingredients found in most pre-workouts, is absorbed almost immediately, while pre-workouts have time-released ingredients, which prolong the effects. This is why it is important to wait 2 hours after taking a pre-workout supplement before drinking coffee.
However, it is important to remember that there is more to pre-workout supplements than just caffeine. Comparing caffeine intake from a supplement to the caffeine dose in a cup of coffee is not an exact science. Caffeine pills can range in concentration, so it is important to read all the labels so you don’t dose your caffeine intake too high.
There are also other additives, such as beta-alanine and stimulants like synephrine, that can affect your body differently when taken with caffeine. Beta-alanine won’t have too great an effect when taken with a cup of coffee, but synephrine can potentiate the effect from caffeine and possibly raise heart rate and blood pressure.
Effects on Performance
Prolonged intake of both caffeine and pre-workouts can also lead to loss of performance due to a decrease in sensitivity to the stimulatory effects. In other words, your body can become accustomed to the stimulation coming from the caffeine and pre-workouts. When your body is used to this pre-workout stimulation, you may find that you don’t reach peak performance initially, even hours after taking the supplement and drinking coffee.
The heightened stimulation from taking caffeine and pre-workouts can also interfere with your post-exercise cool-down. Your post-exercise cool-down is one of the key components towards optimizing your performance, so it is important to consider this before taking a pre-workout supplement.
Mixing Pre-workout and Coffee
One of the biggest problems with mixing pre-workouts and caffeine is the potential for subsensitivity, that is, your body growing accustomed to the stimulatory effects of the pre-workouts. To help offset this, you should aim to mix up your caffeine and pre-workout sources. For example, if your pre-workouts contain caffeine, you should try to alternate between having a cup of coffee and a supplement before your workout. This will help you prevent your body from becoming desensitized to the stimulatory effects.
Additionally, you should try to keep your clocked-in time between pre-workouts and coffee consumption consistent. This means that you should aim to take the pre-workout supplement and the cup of coffee within the same two-hour window each day. This consistency will help your body become accustomed to the routine, and it will also help you gauge the effects of both the pre-workout and caffeine on your body.
Alternatives to Pre-workouts
A better approach is to look at the diet as a whole and address any nutritional deficiencies that could be leading to fatigue. Replacing a pre-workout supplement with a healthy diet and regular exercise can help you reach peak performance without running the risk of desensitizing your body to the stimulatory effects of caffeine or pre-workouts.
Good nutrition is important for optimal performance, and a balanced diet will provide your body with the calories and nutrients it needs for recovery and energising for workouts. Foods such as fruits, vegetables, whole grains and lean proteins should form the basis of your diet. Additionally, good quality sleep is a must for optimal performance, so aim for at least 8 hours of undisturbed sleep a night.
Supplements can be beneficial for optimising your performance, but supplements should never be used to replace a health diet. If you are struggling to get the desired results from your workouts, make sure you look at the whole picture and address any deficiencies in nutrition or sleep quality.
Mental Performance
Optimising your physical performance as well as mental focus can be one of the best ways to boost your performance. Meditation, yoga and breathing exercises are simple practices that can help you focus and improve your overall performance.
These techniques can help reduce stress levels and improve your concentration, which in turn can improve focus and mental clarity. Studies have also found that these practices can help reduce symptoms of high cortisol production, which is linked to increased fatigue and decreased performance.
Implementing simple techniques such as visualisation and journaling can help you get into the optimal state for optimal performance. These techniques can help you stay focused on the task at hand and visualise the desired outcome, setting yourself up for success.
Stretching and Mobility Exercises
Stretching and mobility exercises can help you perform at your best. Prior to exercise, it is important to take a few minutes to warm up with some light stretching and mobility routines. This will help reduce the risk of injury and prepare the body to move more efficiently and effectively.
Similarly, after exercise it is important to spend a few minutes getting your body back to a resting state. This can involve gentle stretching or yoga poses to help relax the muscles and ease the return to a relaxed state.
For optimal performance during exercise, it is important to use proper form and body posture. Stretching and mobility exercises can help you maintain good form and increase your range of motion to help you move more efficiently and get the most out of your workout.
Hydration and Recovery
Staying hydrated is essential for optimal performance, and sufficient hydration helps keep your body cool and enables it to perform more efficiently. Additionally, it is important to replenish your body with carbohydrates and proteins after long or intense workouts. Eating the right foods after exercise will help your body recover and enable you to get ready for your next workout.
A well balanced diet should provide enough carbohydrates and proteins to replenish your body after exercise, however if you find you need an extra boost you can reach for a post-workout shake or meal replacement.
Finally, make sure you take rest days to allow your body to fully recover and adapt to the demands of training. Adequate rest is essential for recovery, and before returning to exercise it is important to ensure that your body fully recovered, both physically and mentally.
