It’s most certainly not a necessity, but consuming coffee prior to your workout can have fantastic benefits.
Athletes, trainers & casual exercisers alike will often swear by coffee, pre-workout supplements or caffeinated beverages because of one active ingredient – caffeine. Caffeine is a stimulant that is proven to be effective in boosting athletic performance and can improve performance during exercise.
Forget The Filler
Adding caffeine as a supplement into your pre-exercise nutrition can be a fantastic way to increase your performance in your upcoming workout.
But it’s important not to fall in the trap of consuming high-sugar caffeinated beverages or costly pre-workout supplements. These caffeine delivery systems are not ideal or healthy for most normal people, and are often loaded with unknown & unwanted ingredients.
These beverages & supplements use a lower quality caffeine anyhydrous that is not as beneficial as ingesting traditional coffee beans. From preservatives to added sugars to impossible-to-pronounce chemicals, try to steer clear of these options in favour of coffee.
Fat Burning Properties: This study showed that athletes who took in caffeine pre-exercise burned about 15% more calories for three hours post-exercise, compared to those who ingested a placebo. And whilst this result should be taken with a grain of salt, coffee at a minimum does give you an added boost of energy that can fuel your ability to perform strenuous activity. Therefore leading to more calories burnt and thus – weight lost.
Health Benefits: There are a TONNE of studies detailing the health benefits of coffee. Rather than you dealing with me waxing lyrical about every possible one – ill list some of my favourite benefits out and the studies that found those conclusions. Improved circulation, less pain experienced during exercise, muscle preservation during aging. There are a myriad of others as well – including reducing the risk of cancer, heart disease, stroke and diabetes.
Muscular Strength & Endurance: According to this study, coffee (caffeine) was able to reduce the effects of muscular fatigue & endurance on athletes. Being able to perform a task at a higher intensity for a longer period will mean you are able to increase aerobic ability, gain strength and improve muscle mass.
When consuming coffee prior to exercise, moderation is key! Don’t overdo it.
Try to avoid adding large amounts of milk, sugar and other calorie-dense additives to your pre-exercise coffee. If you can’t handle black coffee, try adding a little bit of plant based milk..
Make sure to keep your fluids up too! Drinking H2O is vital because caffeine has a slight dehydrating effect. You are also exercising so getting in fluids before, during and after is absolutely paramount for your health and recovery.
Finally, try to avoid consuming caffeine within 6 hours of going to bed as it may effect your sleep detrimentally.
In conclusion, coffee is a great supplement to add in to your pre-exercise routine to fuel a more beneficial workout.
Not only that, coffee has fantastic health and performance benefits. If you are someone that perhaps struggles with a little motivation to exercise, or needs a bit of a kickstart to your workout regime, adding in coffee (in moderation) can be a great option for you.