Coffee is a beloved morning pick-me-up, but can it improve your performance in the gym? The effects of caffeine on physical performance remain controversial, but the consensus among health professionals is that consuming coffee one hour prior to a workout is beneficial for the majority of people.
Caffeine is a stimulant that has scientifically-proven performance benefits in well-conditioned athletes, wherein physical performance may be enhanced. It acts as a stimulant to the central nervous system as well as the skeletal muscle system, leading to increased alertness, improved reaction time, and enhanced physical performance. Studies have demonstrated that it results in improved endurance in athletes, which leads to improved exercise performance.
It is recommended that the optimal time to consume coffee before exercise to achieve the benefits of enhanced physical performance is one hour. Consuming coffee two hours prior to exercise may lead to a greater jolt of energy, but the effects of the caffeine may start to decline after one hour. Furthermore, consuming coffee too close to exercise may lead to unpleasant digestive side effects, such as nausea and diarrhea.
Experts suggest that you should drink the same amount of coffee you usually have upon waking up and pairing it with a snack about 30 minutes prior to exercising. This is especially important for those engaging in major endurance activities or performing HIIT or lifting heavier weights. It is important to note that your chosen coffee should not contain high amounts of sugar, as this may cause a crash in energy leading to fatigue during exercise.
It is recommended that you only consume one cup of coffee an hour before exercise to avoid being overstimulated, as this can lead to anxiety, hypertension, or a ‘crash’ during the exercise session. Additionally, caffeine sensitivity varies greatly among individuals and it is recommended that those who are sensitive to the effects of caffeine start out with a lower dose before working their way up to a full cup of coffee.
Though there are benefits associated with consuming coffee before exercise, it is important to take into consideration your individual tolerance to caffeine and the intensity of your workout. Taking these factors into consideration can help you maximize the performance benefits of consuming coffee prior to your workout and ensure you have a positive workout experience.
Hydration
Along with coffee, it is important to ensure that you are adequately hydrated before and during a workout. As caffeine is a diuretic, it is important to ensure that you are drinking enough water prior to and during a workout to avoid dehydration.
Experts suggest drinking 8-10 glasses of water throughout the day and half a liter or 16.9 ounces of water 30 minutes prior to exercise, paired with a small snack. This can help to keep you hydrated and ensure you have enough energy to have an optimal and efficient workout experience.
Additionally, during the exercise it is important to to replenish fluids lost through sweating by drinking small sips of water throughout the exercise session. It is recommended that you should drink at least 500 ml of water post-workout to replace fluids lost.
Pre-workout Choices
Coffee is not the only ‘pre-workout’ choice. There are a variety of other beverages and snacks that can help enhance physical performance during exercise. It is suggested to combine fluids with carbohydrates as they are quickly digested and provide useful energy.
Examples of pre-workout beverages and snacks include water with a banana, a non-caffeinated sports beverage, a smoothie made from fresh fruit, yogurt and honey, or diced fruit with a small amount of nut butter. All of these can provide an adequate amount of energy for an efficient and effective workout.
It is essential to combine carbohydrates with fluids when consuming pre-workout snacks, as carbohydrates provide lasting energy and fluids help to keep you hydrated. Furthermore, it is important to stick to natural sources of carbohydrates, protein and fat as these can help to maintain an adequate and steady amount of energy.
Protein Shake
A protein shake can be a great addition to your pre-workout routine due to the energy that it provides. A protein shake is made up of protein powder and liquid and can be consumed one hour prior to a workout. It is suggested to have a serving size of 20 to 25 grams of protein for optimal benefits. Gym-goers may choose to have a protein shake or a small snack before the workout, or combine the two if it works better for them.
Protein shakes are one of the best pre-workout options due to the full range of benefits they can offer. Protein can act as an energy source and stop sugar cravings, as well as help you to recover quicker and build muscle. Furthermore, protein shakes are easy and convenient to make, enabling you to refuel as you go.
Supplementation
Supplements are certainly a viable option when it comes to pre-workout nutrition, especially if you are looking to reach specific goals or improve performance. Though caloric and macro distribution should come from whole food sources in the general population, it can be helpful to take a supplement or two prior to a workout to help reach personal goals. Few examples of supplements you may wish to consider are caffeine pills, creatine monohydrate, and branch chained amino acids (BCAA).
It is important to remember that supplements should not be relied upon, but instead used when your diet is inadequate or you find it hard to get your desired nutrition from food sources alone. Additionally, it is important to note that different supplements have different effects and have not been proven to be beneficial for everyone. Therefore, it is wise to research which supplements may be beneficial for you before use and to consult your doctor if you have any health concerns.
Safety Considerations
Overall safety and health should be the main focus when deciding which pre-workout snacks and beverages to consume and when to consume them. When deciding which snacks and drinks to consume and when, it is important to consider your individual tolerance to caffeine, the intensity of your workout, and your overall physical goals.
Furthermore, listening to your body and monitoring your energy levels before, during, and after exercise can help to inform you as to what works best for you, as every person and their body will have a different response to caffeine and other pre-workout snacks and beverages.
Though caffeine and other pre-workout snacks and beverages can help improve physical performance. It is most important to ensure that you are making informed decisions about your health and your body, as well as taking proper safety precautions when engaging in physical activity.
