Understanding Pre-Workout Supplements
A pre-workout supplement is a type of product, composed of a complex blend of ingredients, such as caffeine and creatine, to provide an added boost before workouts. The aim of taking such a supplement is to increase energy, endurance and alertness during exercise, in hopes of better results.
Caffeine is regarded by many to be the gold standard when it comes to energy boosting supplements. Research shows that it increases alertness, which can help a person to stay focused and productive during an athletic routine. Furthermore, as a stimulant, it increases adrenaline levels, which can lead to an improved ability to exercise, as well as enhanced performance outcomes.
Creatine is another ingredient that is commonly supplemented around workouts. Creatine is an organic acid, normally found in some foods, and has been extensively studied for its energy-enhancing benefits. Research suggests that long-term supplementing of creatine increases strength, endurance, and efficiency when it comes to physical activity.
Most pre-workout supplements contain both caffeine and creatine, but there are often other ingredients included as well. Beta-Alanine, for example, is an amino acid that has been seen to increase endurance capacity, allowing one to push his/herself to higher levels of performance. Similarly, an ingredient like citrulline malate, providing increased blood flow and reduced fatigue, has benefits for those seeking to increase their work capacity.
While such supplements may provide an edge, it is important to recognize that the food choices before and during physical activity are just as crucial for performance. Eating a balance of carbohydrates and proteins before and after exercise can ensure that one is maximizing their routine. Therefore, pre-workout supplements should not be viewed as a direct replacement for proper nutrition.
Drinking Coffee After Pre-Workout
Coffee is a popular way to get the necessary energy boost before exercise. However, the question raises whether one should drink coffee after a pre-workout supplement. The short answer is that it depends on individual circumstance.
The first consideration is that of timing. Assuming that the pre-workout supplement was taken as directed, the caffeine effect should still be in effect. As such, it is best to wait at least an hour before consuming coffee in order to make sure the effects of the two will not overlap.
Another factor to consider is the amount of coffee that one drinks. Generally speaking, coffee in moderation is usually safe to drink after any kind of pre-workout supplement. However, it is prudent for persons to ensure that the coffee does not exceed a safe daily caffeine limit. Consuming too much caffeine, even over the course of the day, can cause adverse health effects.
In order to understand the individual’s own body and safe caffeine limits, it is important to assess how the body normally reacts when ingesting such substances. This can be done through journaling, noting how the body responds to caffeine while also adhering to the above-mentioned guidelines. By understanding the body’s response, it becomes easier to make more informed decisions on when and how much coffee to drink.
Potential Benefits of Drinking Coffee After Pre-Workout Supplements
Assuming that the previous guidelines are followed, consuming coffee after pre-workouts supplements can provide several benefits. Firstly, the combination of the supplement and coffee can result in a longer exertion time. This means that one can stay focused and perform for longer rounds than if caffeine was not taken at all.
The effects of the pre-workout supplement should kick in about an hour or so after taking it. Taking a moderate amount of coffee during this period provides a complementary boost, effectively extending the energy window. This, in turn, results in an increased time to reach peak physical performance.
The other potential benefit is found in the effects to dopamine. Since both supplements and coffee contain stimulants, and their combination can lead to increased dopamine production, this may potentially increase mental concentration and focus. This can be advantageous during those extended physical activity periods, as it can help to stay alert and motivated longer.
Potential Risks of Drinking Coffee After Pre-Workout Supplements
As mentioned, having too much caffeine, even as part of a supplement and coffee mix, is not without risk. Excessive levels of caffeine can lead to increased heart rate, elevated blood pressure, difficulty sleeping, and even gastrointestinal problems. Because of this, it is important to stay mindful of the amount of coffee ingested during the day.
Other potential risks of consuming coffee following a pre-workout supplement is that of caffeine crashing. As the caffeine wears off and the pre-workout supplement effects subside, overstimulation can eventually lead to a sharp decrease in energy levels, feeling of lethargy, and even headaches. This is especially true for persons who consume large amounts of coffee.
For those taking pre-workout supplements more regularly, these crash symptoms may become more frequent and even more pronounced. This is because, while the supplement may give a boost, taking more than necessary will only worsen the “crashing” effects later on.
Final Considerations
Whether to drink coffee following a pre-workout supplement is an individual decision. The aim should be to use such substances in a safe and responsible manner, taking into consideration the risks and limiting one’s self to a safe caffeine amount. This can be especially crucial for persons who consume supplements and caffeine more frequently.
Everyone’s body and needs vary, but the key is to pay attention to cues in order to be sure that the body is functioning healthily and at its own optimal level. After all, the objective should be to perform to the best of one’s abilities, safely, and the underlying goal should always be to stay healthy and fit.
Caffeine Intake While Working Out: Types and Suggested Dosage
Along with coffee, caffeine takes different forms and intakes can vary. To maximize the benefits of caffeine intake before or after working out, it’s important to recognize each type and consider the recommended dosage.
Caffeine Anhydrous is the most popular form; it is almost entirely pure caffeine and can be found in pre-workout supplements, energy drinks and caffeine pills. One scoop of pre-workout supplement typically contains 150-300 milligrams of caffeine anhydrous, while energy drinks generally possess 80-200 milligrams per 12 ounces.
Coffee is also a form of caffeine intake and should be taken into consideration. Depending on the amount brewed and one’s individual brewing methods, the caffeine content of an 8-ounce cup of coffee can range from 95-200 milligrams per cup. Tea is another popular source of caffeine, and generally provides 20-45 milligrams of caffeine per cup.
As a general rule, the recommended amount of caffeine intake should not exceed 400 milligrams per day. With this in mind, those who do not regularly consume caffeine should adhere to lower doses, while those who use it more frequently may be able to consume more. It’s important to note that caffeine intake should be kept within the 400-milligram range for optimal results when drinking coffee after pre-workout supplement.
Important Tips for Coffee Consumption after Pre-Workout Supplements
In order to safely drink coffee after consuming pre-workout supplement, one should follow important tips. Firstly, it’s ideal to wait at least an hour after taking a pre-workout supplement before consuming coffee, in order to allow the effects of both to properly develop.
Moreover, it’s important to assess and track the effects of coffee and caffeine on the individual body. This will enable one to determine the optimal dose and timing. Additionally, when consuming coffee, consider lower dosages and counterbalance them with enough hydration. Staying hydrated is important when working out and it can also help to reduce the potential ill-effects that may result from excessive caffeine intake.
In order to properly drink coffee after a pre-workout supplement, it’s important to look into the individual’s current caffeine intake, understand what effects the supplement and coffee have on one’s body and stay mindful of administering doses according to safe and suggested limits.
Concluding Thoughts
Consuming pre-workout supplements and coffee separately is relatively safe and can provide several benefits; however, drinking coffee after taking pre-workout supplement requires special considerations. One must understand the individual’s body and adjust caffeine intake accordingly and safely.
Before and after taking any and all pre-workout supplements and caffeine, mindfulness and consistency are key. This means not only paying attention to the understanding the body’s reactions and maintaining a mindful practice of the recommended limits, but also paying attention to the other important parts of a healthy lifestyle such as proper nutrition, hydration and rest.
