PUT DOWN THE PRE WORKOUT AND GRAB YOURSELF A COFFEE
Posted on January 17 2016
One of the most effective pre-workout drinks maybe right in front of you! You don’t have to scoop it out of an expensive tub and mix it with water, or grab your nearest sugar filled energy drink. All you have to do is grab yourself a cup of your favourite coffee, minus the cream and sugar!!
Coffee before your workout provides more than just an energy boost—there are a number health benefits to take on board. Here's five reasons to power up on the black stuff.
Recent studies have demonstrated a link between caffeine intake and increased Athletic performance. Studies refer to caffeine as a ‘powerful ergogenic aid’ and mentions that Athletes can perform at a greater output and train for longer.
Recent research studied the effects of coffee on circulation in people who were not regular coffee drinkers. Better circulation, better workout—your muscles need oxygen remember!!
Caffeine may help you push just a little bit harder during intense workouts, resulting in better improvements in muscle strength and/or endurance. Research has found that people who consumed coffee prior to exercise experienced less muscle pain during exercise then non-caffeinated drinkers.
Better memory & focus
Studies suggest that caffeine enhances memory up to 24 hours after it’s consumed.This brain boost may be a real benefit during workouts, especially when needing to recall specific exercises or routines. Along with increased energy to push through tough workouts, coffee provides the sometimes needed increase in mental focus to push harder for longer!!
Coffee contains high amounts of antioxidants, which protect against damage from free radicals, time to keep protected!!
But don’t over do it
This doesn’t mean you should down as much coffee as possible—your good intentions may backfire. Here is five basic rules to best reap caffeine’s rewards:
1. Don’t overdo it. The maximum amount of caffeine recommended for enhancing performance with minimal side effects is up to 6 mg per kg body weight.
2. Incorporate it in healthy ways: doctor up coffee with almond milk and cinnamon instead of cream and sugar, or whip coffee or tea into a fruit smoothie, along with other nutrient-rich ingredients like almond butter and oats or quinoa.
3. Be consistent with your intake. Research shows that when your caffeine intake is steady, your body adjusts, which counters dehydration, even though caffeine is a natural diuretic. In other words, don’t reach for two cups one day and four the next.
4. Keep drinking good old H2O your main beverage of choice.
5. Ignore caffeine at least six hours before bed to prevent sleep interference, and listen to your body. If you’re relying on caffeine as an energy booster because you’re tired, get to the root of what’s causing fatigue. Perhaps it’s too little sleep, overexercising, or an inadequate diet. Balance is key!!