Power Up Your Workouts with Coffee: The Natural Pre-Workout Alternative
Are you tired of pre-workouts loaded with a laundry list of ingredients? Do you want a natural, effective way to power through your toughest workouts? Look no further than the humble cup of coffee.
That's right, coffee isn't just for getting through your morning meetings or powering through a mid-day slump. It can also help you crush your workouts and take your fitness to the next level.
But why coffee, you may ask? First off, coffee is a natural source of caffeine, a powerful stimulant that can boost energy, focus, and endurance. Plus, coffee contains a host of other beneficial compounds like antioxidants and polyphenols that can support overall health and performance.
Don't just take our word for it though, let's dive into the research. A study published in the Journal of Applied Physiology found that caffeine supplementation (aka drinking coffee) improved muscular endurance during high-intensity exercise. Another study published in the International Journal of Sport Nutrition and Exercise Metabolism found that caffeine consumption before exercise increased time to exhaustion and improved cognitive performance.
But how much coffee should you drink before your workout? That depends on a few factors like your body weight and caffeine tolerance. A general guideline is to consume 3-6mg of caffeine per kilogram of body weight about 30 minutes before your workout. For example, if you weigh 68kg (150lbs), you should aim for 204-408mg of caffeine before hitting the gym.
Now, we know what you're thinking. "But won't all that coffee give me the jitters and send me running to the bathroom?" Not necessarily. As with any supplement or food, it's important to start with a lower dose and gradually increase as you gauge your tolerance. And if you're worried about the bathroom situation, make sure to drink your coffee at least 30 minutes before your workout to allow time for digestion.
In conclusion, coffee is a natural, effective way to power through your toughest workouts. It's packed with beneficial compounds and has been shown to improve muscular endurance and cognitive performance. Plus, it's a lot simpler (and cheaper) than pre-workout supplements loaded with questionable ingredients. So next time you're gearing up for a hardcore lifting session, skip the pre-workout and reach for a cup of joe instead.
Sources:
Davis, J. K., Green, J. M., Crouse, S. F., & Glickman, E. L. (2009). Effects of caffeine on recovery from fatigue induced by electrically induced isometric contractions. Journal of Applied Physiology, 107(4), 1149-1155.
Ganio, M. S., Klau, J. F., Casa, D. J., Armstrong, L. E., & Maresh, C. M. (2009). Effect of caffeine on sport-specific endurance performance: a systematic review. International Journal of Sport Nutrition and Exercise Metabolism, 19(6), 629-643.
Goldstein, E. R., Ziegenfuss, T., Kalman, D., Kreider, R., Campbell, B., Wilborn, C., ... & Antonio, J. (2010). International society of sports nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition, 7(1), 1-15.