Advantages of Drinking Coffee Before Workout
Working out can often be a struggle, but the presence of coffee before such physical activity might be beneficial. Drinking coffee before a workout has been found to stimulate better cognitive performance, improve energy levels, and ultimately make all workouts more productive. Specifically, a study conducted in 2017 by the American College of Sports Medicine showed that habitual caffeine users, who had consumed coffee prior to a physical activity, experienced a performance improvement of 12%.
Moreover, caffeine as a substance has been found to have great potentials when consumed prior to physical activity. According to Rhonda Patrick, a biomedical scientist and public health researcher, caffeine helps to mobilize fatty acids in the bloodstream, which in turn can be burned as fuel during workouts. This means that having a cup of coffee prior to a workout can prove to be more efficient in terms of energy expenditure.
Aside from psychological benefits, coffee might also generally benefit the body. Several antioxidants contained in coffee can help to protect against inflammation and oxidative damage. Moreover, caffeine can help to reduce muscle pain and post-workout fatigue. This is especially beneficial for those who exercise regularly, as muscles are more likely to become sore after intensive strength training.
Disadvantages of Drinking Coffee Before Workout
Though coffee might provide some great benefits to exercise, drinking too much too close to a workout can actually prove detrimental. Caffeine has a relatively long half-life, meaning that it can take up to six hours to completely leave the body. Consuming coffee too close to the actual workout can lead to overstimulation and a sense of restlessness, which can disturb the pace of the sports activity.
Furthermore, coffee can have a diuretic effect, causing an increased secretion of water from the body. This is particularly problematic for those engaging in continuous or lengthy aerobic exercise, as it can lead to dehydration. Dehydration during workouts is dangerous because it increases the risk of overheating, which is common in long distance running and cycling activities.
Finally, due to some of the energizing and calming effects, coffee is often abused to increase motivation prior to a workout. This can lead to abusing the drug, leading to undesirable side effects such as anxiety, palpitations and insomnia. Therefore, while there might be certain advantages of drinking coffee before a workout, it is advised to eliminate its use if one feels it to be necessary.
What is the Right Amount of Coffee Before a Workout?
The appropriate amount of coffee before a workout will depend on its consumption history. In general, Olympic athletes consume anywhere from two to three milligrams of caffeine per kilogram of body weight which is roughly equal to one large cup of coffee per day. Others who are not as active can have up to twice the recommended daily dose.
In regards to the timing of its consumption, it is advised to have caffeine about one hour before the actual workout for it to be most effective. Furthermore, to receive the most benefits and avoid the negative ones, it is important to remember that having coffee in moderation is key. Just like alcohol or sugar, it can be a great ally when used appropriately or a great enemy if abused.
Effects of Coffee on Weight Loss
Coffee has been found to increase metabolic rate by roughly five to ten percent. This means that the body is able to burn calories faster without any additional effort, which could potentially lead to an improved rate of weight loss. Several studies showed that caffeine consumption increases fat oxidation, which eventually stimulates fat loss.
Nevertheless, it is important to remember that a cup of coffee might provide a few extra calories. Furthermore, many people also tend to add creamer, sweeteners, and other condiments to their coffee, which contribute to an even higher calorie count. Therefore, it is advised to ditch the creams and sugars or limit them as much as possible when drinking directly before a workout.
Alternative Options to Coffee Before Work Out
For those hoping for an energy boost before a workout, there are some great alternatives to coffee. Tea is one of them, as it also contains caffeine, though in lesser amounts than coffee. yerba mate, kombucha and energy drinks are also other popular options.
Another great source of energy that can be found in most regular diets is plain dark chocolate. It also comes with a variety of benefits, as it includes certain stimulants such as theobromine, which is a milder version of caffeine.
Finally, those who want to avoid the name stimulants can try to increase their energy levels by simply introducing healthier foods into their diet. For example, consuming lean proteins, quinoa, and certain carbs in the hour before a workout can provide an energy boost without the need of stimulants.
Long Term Benefits of Caffeine on a Workout Routine
Consuming coffee prior to exercise in moderation can provide several long-term benefits. The biggest one is that it increases endurance, allowing for longer and higher intensity workouts. Furthermore, having coffee before a workout can induce a better psychological condition like improved confidence or alertness, which in turn can help to increase motivation.
Coffee can also help to keep someone regular when it comes to physical activity, as its energizing properties give a person more power to hit the gym or go for a long run. In general, having a cup of coffee prior to exercise can act as a sort of reward for the individual, who will likely start looking forward to these energizing effects.
Conclusion
Overall, the effects of coffee on a workout routine can be both positive and negative. When consumed in moderation, coffee can provide a few great benefits both in the short and long term. One of these is increased metabolic rate, which may improve the rate of fat oxidation and the overall rate of weight loss. Others include improved cognitive performance and increased endurance during training, which can help to make any workout more productive.
