Coffee before working out is an age old question that many are still seeking the answer to. It’s undeniably true that coffee has become a staple in many people’s lives worldwide, so it is no surprise that many people wonder whether it is beneficial for exercise. It is essential to consider the potential risks and benefits in order to ensure that coffee does not damage or enhance your workout routine.
Coffee is known to be a stimulant, and the primary ingredient in coffee that delivers this boost is caffeine. Caffeine can enter the body and affect the brain by blocking the presence of the chemical adenosine, which when present has the effect of making us feel sleepy. By blocking this chemical, caffeine enhances our overall alertness. According to a 2006 research article published in the International Journal of Sport Nutrition and Exercise, caffeine can also increase performance in endurance activities, even if the caffeine is in small quantities.
However, there are other studies that dispute these claims, reporting that enhancement in performance is only temporary. A study published in 2018 in the Sports Medicine Open journal states that the majority of the studies conducted have only shown short-term increases in endurance performance and offer no long-term benefits.
It is important to remember that, according to Dr. Christian Nory, an associate professor at the University of Miami’s department of nutrition, many people have a different reaction to coffee and therefore the effects of it can vary. If a person is not used to drinking coffee, they may experience an increased heart rate, which may be uncomfortable. It is also important to note that any changes in blood glucose levels are likely to interfere with performance.
It is wise to use your own judgement before choosing to drink coffee before working out. Many health professionals recommend drinking a cup of coffee between 30 minutes and 4 hours before starting any exercise routine, as it can give you enough energy to complete your workout and help to restore electrolytes. However, other experts claim that waiting an hour after exercise or after eating is the best option as this will give your body enough time to digest your food and will not interfere with your post-exercise recovery.
Overall, it is important to determine whether or not drinking coffee before working out is right for you. If you are used to drinking coffee and find that it does not negatively affect your performance, drinking a cup before your workout may be beneficial. However, if you are new to coffee or it makes you feel nervous or anxious, it is best to avoid it as it could hinder your performance.
Coffee Before Bed
It is important to note that drinking coffee before going to bed is not recommended, as it can interfere with your sleep quality and therefore your overall performance. According to research published in the Sleep Disorders and Therapy journal in 2017, drinking coffee before bed can lead to disturbed sleep and it can take up to 8 hours for the caffeine to be removed from the body. Therefore, if you are considering drinking coffee before working out, it is best to not drink it too close to bed time as it can cause impaired sleep and fatigue.
Know Your Limits
It is essential to be aware of your own caffeine threshold, as everyone is different. Too much caffeine can lead to increased heart rate, headaches and can also cause dehydration and other health concerns. Too much caffeine can also lead to a decrease in performance, as it has been shown to reduce the body’s ability to use carbohydrates as energy and therefore can diminish any benefits of the caffeine.
Alternatives
Many health professionals recommend avoiding or limiting coffee consumption, and instead choosing other sources of energy before working out. Natural energy drinks such as green tea are a great source of caffeine and also contain other benefits such as antioxidants, which can boost your performance. Additionally, eating a banana for a quick energy boost is also a popular choice amongst those seeking to avoid coffee.
Timing
It is important to ensure that you are timing your coffee consumption correctly to ensure that you get the most out of your workout. Drinking coffee too early can cause it to wear off during your workout, and drinking coffee too late can cause it to interfere with your post-workout recovery. Therefore, it is important to determine the best time for you to drink coffee before exercising.
Negative Effects
Although coffee can be beneficial in aiding performance and providing an energy boost, too much of it can have a detrimental effect. Coffee is a diuretic and can cause dehydration and can also cause increased heart rate and headaches. Additionally, if it is consumed quickly, it can cause an upset stomach, so it is important to ensure that it is sipped slowly and with caution.
Moderate Intake
Therefore, it is important to ensure that any coffee intake is kept to a moderate level. According to the Mayo Clinic, the average amount of caffeine that is considered to be safe is up to 400 mg per day, which is equal to 4 cups of coffee. Drinking more than this can lead to negative health effects.
Mindful Consumption
In conclusion, it is important to be mindful of our coffee consumption and ensure that it does not interfere with our performance and recovery. Everyday coffee-drinkers can benefit from the energizing effects of caffeine before a workout, however if it is not something that you are used to, it is best to avoid it as it can hinder performance. There are also other alternatives that can provide a safe and natural energy boost, such as green tea. Therefore, moderation and mindful consumption are essential to ensure that coffee is not inhibiting your performance or recovery.
