Coffee, an essential part of life for many people across the world and an ever-growing trend within the health and fitness community. The presence of caffeine in the beverage is just one factor which interests gym-goers, with many wanting to know, is it good to drink coffee before gym?
In this article, the pros and cons of drinking coffee before working out will be discussed, while taking into account the various health benefits associated with the beverage. The importance of making sure you’re hydrating before working out will also be discussed, as well its a key factor that needs to be addressed when talking about this topic.
Biologically speaking, the stimulant effects of caffeine are due to the increase in dopamine and the stimulation of adenosine receptors in the brain. This signals energy, increases focus and can be helpful in increasing performance especially when taken in lower doses. On the other hand, caffeine accompanying with other drugs, or taken in higher doses, can lead to uncomfortable side effects, such as feeling jittery and anxious, even resulting in dehydration.
In regards to performance, research has found that consuming caffeine is beneficial for increasing maximum strength and power output when consumed 30 minutes prior to exercise. Studies conducted with cyclists have also shown that caffeine increases maximum work rate and time to exhaustion, resulting in longer and harder workouts. Caffeine adaptation is also a factor. Simply put, this is when your body gets used to the effects of caffeine, and in order to obtain the same level of stimulation, more is needed.
On the other hand, one thing that needs to be considered when drinking coffee pre-workout is the dehydration aspect. Caffeine as a stimulant is a diuretic, meaning it leads to further water loss in the body. This becomes even more apparent when you interact with physical activity, and it is important to make sure your body is fully hydrated before exercising.
Another thing to consider is the kind of coffee you are drinking. Opting for healthier coffee is best; that is, having no artificial sweeteners or added cream and sugar. Additionally, consider the amount of caffeine you are having, with a cup of coffee generally containing between 70-140 milligrams of caffeine. Having too much caffeine can lead to even more serious health issues, such as an increased risk of anaemia, rapid heartbeat, and inability to sleep.
In conclusion, drinking coffee before gym can have its benefits–mainly providing stimulation and aiding with focus. However, it is important to consider both the positive and negative health effects associated with coffee consumption and most importantly, to ensure you stay hydrated at all times.
Practical Tips for Productivity
For some, heading to the gym can be daunting and can result in negative energy and a feeling of dread. In this section, practical tips to assist with increased productivity and focus at the gym will be discussed.
The most important piece of advice is to plan ahead. This includes planning and preparing meals and pre-gym snacks, scheduling a time to go and actually making sure you keep it. Additionally, making a list of goals is an effective way to stay on track, as it provides a visual reminder of why you started in the first place and a sense of accomplishment when milestones are reached.
Another important tip is to track your progress, for example, tracking the amount of sets and reps for resistance exercises, as well as distance, times and calories for cardio workouts. This data also helps to keep you motivated and provides a benchmark to gauge improvement and push yourself further.
Find what works best for you. Taking the time to research and source information to develop an effective regime that is tailored to your individual needs is crucial. People find different things motivating, some prefer listening to music, while others find reading an interesting book or magazine more effective.
Noting down what you ate throughout the day is another good way to ensure you stay on top of your nutrition, as often our diets can be forgotten about in the daily hustle and bustle. Moreover, mindful eating before the gym, such as opting for a protein shake or a piece of fruit, will give you some extra energy without compromising your efforts.
Lastly, don’t forget to rest and recover. After a hard workout, your body still requires your attention and therefore, it is important to keep hydrated and nourished as this will ensure you receive the maximum benefit from your training sessions and that your body will be ready to go when you come back the next day.
Coffee Alternatives
It is important to consider having alternative drinks before the gym, such as green tea. Green tea is high in antioxidants and lower in caffeine, meaning it can reduce the risks associated with having too much caffeine.
Another popular alternative is pre-workout drinks, which contain stimulants and amino acids. When consumed properly, these drinks can be useful in providing energy and reducing fatigue. The downside with some of them is that they can be pricey, as well as having potentially harmful additives.
Smoothies can also be consumed prior to the gym, as they generally have a lot of protein, carbs and fibre. These macro nutrients will ensure your body is properly fuelled and therefore, can work to its fullest potential.
Lastly, protein shakes are another great alternative. With the absence of artificial sweeteners, protein shakes promote muscle growth and repair, an important process that occurs after a hard workout.
Role of Nutrition
The role of nutrition pre-gym is integral, as effective diet management helps to improve physical performance and endurance. Eating a well-balanced and nutritious diet will ensure your body has the energy it needs to work out, perform at a higher intensity, and recover quicker.
An effective nutrition plan before a workout will include good sources of carbohydrates such as sweet potato, brown rice, wholewheat bread and oats. Additionally, adding protein is beneficial, as it helps to build and maintain muscle mass. Good sources of proteins are lean meats and seafood, such as salmon, tuna and chicken.
It is also recommended to focus on fruit and vegetables, with options such as spinach, kale and broccoli being the best sources of dietary nitrates. Nitrates help with increased muscle oxygenation, resulting in increased performance and aids with recovery, when combined with a good protein source.
The important thing to remember here is that nutrition is key and finding what works best for you is essential when it comes to optimising performance.
Role of Hydration
As discussed earlier, hydration levels play an important role when considering the pros and cons coffee pre-gym. When exercising, the body can lose up to 2-3 litres of fluid, making it important to drink water before, during and after the gym.
Symptoms of dehydration can include headache, confusion and a decrease in performance. Therefore, it is important to factor-in water within your pre-gym routine, as this will also help to top up your electrolytes.
Additionally, responding positively to thirst signals is very important as this means your body is already on its way to becoming dehydrated. It is also important to condider the kind of activity; the amount of dehydration needed for a light activity such as yoga will be substantially less than for an average 5K run.
Finally, one thing to note is that if you feel thirsty before the gym it is best to consume more water than you think you need, as water can also have muscle-relaxing effects, as well as reducing any other ill effects from dehydration.
