Drinking coffee before a workout can have both benefits and considerations. Here are some points to keep in mind:
Increased Energy and Alertness: Coffee contains caffeine, a stimulant that can enhance alertness and mental focus. Consuming coffee before a workout can help combat fatigue and increase energy levels, allowing you to perform better during your exercise session.
Enhanced Performance: Caffeine has been shown to improve physical performance by stimulating the central nervous system, increasing muscle contractions, and reducing perceived exertion. It can potentially boost endurance, strength, and power output during workouts.
Fat Burning: Caffeine has been found to increase metabolic rate and fat oxidation, which can aid in fat burning during exercise. It may also improve exercise performance by utilizing stored fat as an energy source.
Individual Sensitivity: People have varying sensitivities to caffeine. Some individuals may experience jitters, increased heart rate, or gastrointestinal discomfort when consuming coffee before a workout. It's important to understand your own tolerance and adjust your intake accordingly.
Timing: The effects of caffeine peak about 30 to 60 minutes after consumption. If you choose to have coffee before a workout, it's recommended to time it appropriately so that you experience the benefits during your exercise session.
Hydration: Coffee is a diuretic, meaning it can increase urine production and potentially contribute to dehydration. It's essential to stay adequately hydrated by consuming water or other fluids alongside your coffee.
Sleep Disruption: Caffeine can disrupt sleep, particularly if consumed later in the day. If you plan to exercise in the evening, it's advisable to avoid consuming coffee or opt for decaffeinated alternatives.
Individual Factors: Some individuals may experience digestive issues, such as acid reflux or stomach discomfort, when consuming coffee before a workout. If you have a sensitive stomach or gastrointestinal conditions, it's important to consider these factors before deciding to drink coffee pre-workout.
Coffee consist of.
The unique flavour which is typical to coffee is because of the naturally occurring compounds present in it. These compounds also make it a power drink. Read on to know more about the compounds present in coffee and how they help:
Caffeine, a plant-based compound, is an active stimulant. It is naturally found in about 60 plant species, including cocoa beans, kola nuts, tea leaves, and coffee beans. As it is absorbed quickly and enters the bloodstream instantly, it affects the functioning of various organs with a visible impact on the brain and the central nervous system.
In the brain, it blocks the effects of adenosine, a neurotransmitter that signals the brain to feel tired. Thus, as caffeine in coffee cuts this signal, the brain becomes more active, alert and less tired. This pushes the entire body into the ‘active’ zone by delaying the onset of tiredness.
Coffee contains a high dose of antioxidants like chlorogenic acids and melanoidins. These help the body from damage caused by free radicals. It thus protects the body from debilitating conditions like cardiovascular diseases, type 2 diabetes, colon cancer, liver cancer, gallstones, cirrhosis of the liver, and Parkinson’s diseases.
Antioxidants also help burn fat by curbing the enzyme required to make triglycerides, a type of fat found in the blood.
Diterpenes are a class of chemical compounds in the oil found inside coffee beans. The two abundantly present diterpenes in coffee are – cafestol and kahweol. Diterpenes possess biological attributes and help in anti-inflammatory, antimicrobial, and antispasmodic activities.
The anti-inflammatory properties of coffee are especially helpful in cutting post-workout inflammation in the muscles.
Types of Coffee
Coffee can be consumed in any form:
- Instant coffee
- Freshly brewed coffee
- Espresso coffee
- Black coffee with no carbs
How Much Coffee to Consume?
According to medical recommendations, caffeine intake must not exceed 3–6 mg per kg of body weight. This translates to about 200–400 mg or 2-4 cups of coffee per day.
But intake of coffee is habit forming. Prolonged use of coffee can lead to caffeine addiction. In such a case, the body develops tolerance to caffeine, and it would now require a higher dose to match previous results.
But in no case the daily intake of caffeine must exceed 600 mg.
Side Effects of Excessive Coffee Consumption
In addition to the several plus points, coffee also has a range of downsides. Coffee delivers benefits only if consumed up to a recommended dose. Excessive use of caffeine can have numerous side effects. The most common ones are:
- Tachycardia or increased heart rate
- Insomnia or sleep disruption
- Hot flushes and night sweats during menopause
- Stomach discomfort
- Caffeine overdose
Who Must Avoid Coffee Before Workout?
Coffee before a workout is not recommended for:
- People with heart disease
- People with high blood pressure
- People suffering from gastroesophageal reflux disease
- People with osteoporosis
- Individuals using muscle relaxants
- Individuals on anti-depressants
- Pregnant women
- Breastfeeding women
It's worth noting that while coffee can provide a pre-workout boost, it should not be used as a substitute for proper nutrition and hydration. It's important to fuel your body with a balanced diet and maintain proper hydration throughout the day to support optimal performance and recovery.