Many of us think of coffee as an essential staple of any workout routine, with the boost of energy, focus and alertness offering a welcome advantage to our exercising regimens. But when should we be drinking coffee before a workout and can it have any negative side effects? In this article, we take a look at the evidence and explore the argument as to when coffee can be beneficial in your pre-workout routine.
Firstly, it’s important to note that coffee can affect us all differently. Some people can chug a whole cup of coffee before training and feel absolutely fine, while others may need less or experience too much of a kick in steadiness and concentration – leading to a lack of performance in their workout. It’s all about finding your own optimal balance. According to recent research, a moderate amount of coffee (2-4mg of caffeine per kilogram of bodyweight taken 2 hours prior to exercise) has been linked to improved performance. This study found that a dose of caffeine prior to exercise helped individuals to exercise at a higher power output for a longer period of time than individuals who hadn’t had any caffeine.
In addition to the biological effects of caffeine on the body, there is also the psychological effect to consider. Many of us find that coffee can help us to simply get the ball rolling and get us in the right frame of mind for our workout. With that in mind, some prefer to have a coffee earlier on in their pre-workout routine to help them to psyche themselves up and make the most out of their gym session.
Most nutrition and health experts suggest that caffeine should be used in moderation. Thus, it is best to mildly rotate your use of caffeine and exercise to ensure your body doesn’t get too used to it and that it still provides the same jolt of energy. Further, it’s well known that caffeine can lead to imbalances in hydration levels and can cause us to become excessively dehydrated. Always remember to stay hydrated both before and after exercise, regardless of whether you have had caffeine or not.
It’s also important to remember that coffee isn’t the only way you can caffeinate yourself. If you’re trying to avoid coffee for whatever reason, you can try alternative sources of caffeine including tea, certain energy drinks or caffeinated chewing gum or bars. Just be sure to check the labels for hidden ingredients and make sure these caffeine-rich foods and drinks fit in with your dietary needs before you consume them.
In conclusion, the timing of your coffee consumption is all down to personal preference. However, when it comes to consuming caffeine before a workout, it’s best to stick to a moderate amount of 2-4mg of caffeine per kilogram of bodyweight taken 2 hours prior to exercise. Furthermore, it’s important to remember that caffeine should be consumed in moderation and alternative sources of caffeine to coffee are also an option.
The Effects of Caffeine on Reaction Time
Caffeine is also known to have an effect on reaction time. This means it can help you to become faster and more agile when it comes to responding to stimulus. This effect has been studied by a number of experts, who, in the majority of tests, discovered that moderate amounts of caffeine do in fact improve reaction times, but it was also noted that too much caffeine can be counter-productive – leading to slower reaction times than those who hadn’t ingested any caffeine at all.
Caffeine as an Appetite Suppressant
Caffeine is also often used as an appetite suppressant, meaning it can aid weight loss goals. Caffeine has been found to increase metabolism and reduce hunger pangs, leading to gut feelings of fullness. This can be useful for athletes who are trying to control their calorie intake and get the most out of their workouts. However, it should be noted that calorie control should never be done without nutrition advice from a specialist – as extreme calorie deficits can lead to burning out, fatigue and other health problems.
Caffeine Risks and Side Effects
As with many things in life, caffeine should be consumed in moderation, as high levels of caffeine have been linked to several health risks and side effects. These effects can include insomnia, irritability, restlessness and nausea. Furthermore, too much caffeine can affect cardiac functions, such as increasing your blood pressure and heart rate. It is also thought that overexposure to caffeine can cause an increased tolerance, leading to feelings of fatigue and low energy.
Caffeine Alternatives
An alternative to regular caffeinated drinks is the ‘decaffeinated’ variation. While these drinks don’t provide the same level of energy boost, they can still offer a small hit of alertness and a pleasant taste. Furthermore, decaffeinated drinks are also perfect for those who are sensitive to the effects of caffeine or want to avoid it altogether.
