When I think of coffee, the first thing that comes to mind is my first sip of coffee in the morning! I’m sure for many of you coffee enthusiasts, you might be thinking to yourself the same thing!
What makes coffee so great is its caffeine content! Coffee is filled with natural caffeine that provides us coffee lovers with a ton of benefits. The very obvious benefit being that coffee consumption helps enhance alertness. This is why people typically rely on coffee to wake them up in the morning, to help you pull an all-nighter during those late night study sessions, or quick afternoon pick me up. Coffee can be used in many ways but what about as a pre workout?
Caffeine plays a critical role in the body. It is a stimulant that influences the central nervous system, which includes your brain and spinal cord. It also plays a role in prompting various physiological responses that can benefit your physical performance.
So this is how caffeine works in your body… Simply put, when we eat or drink anything with caffeine, it acts by blocking special receptors called adenosine receptors. These receptors are responsible for promoting sleep and relaxation. When we consume caffeine, those receptors get blocked and the opposite occurs… you are able to stay focused for longer!
Can coffee benefit athletic performance? First of all, coffee is known as an ergogenic substance. This means that it can help enhance physical performance, improve stamina as well as recovery. It can help enhance endurance performance. This includes but is not limited to; running, cycling, swimming, iron man. It can also be used as a pre workout when shorter bouts of energy are required .
You can use the benefits of coffee if you are working on cardio or even planning for a short yet intense workout session such as a HIIT (High, Intensity, Interval, Training). Typically athletes use caffeine in many forms such as; caffeinated chewing gum, mouth rinses, and energy gels to help with their athletic performance in short duration. Energy drinks are also extremely common, as a pre workout beverage which also plays a role in reducing the perception of effort during exercise. You can use it as a pre workout but its effects are only short lasting when it comes to enhancing athletic performance. It is also very heavily dependent on the dose of caffeine that you consume.
The typical rule of thumb is to consume anywhere between 3 to 6 milligrams per kilogram of your body weight in order for caffeine to have an effect on your body. You can take more or less depending on how your body responds to caffeine. Finding the right dose is key! Coffee intake can also contribute to some stomach related issues so always be sure to test your tolerance levels and be aware of how your body reacts to caffeine levels.
It is best to consume coffee anywhere between 30 minutes to 60 minutes before your workout or have a planned activity. This time window allows for enough time for the caffeine to enter your bloodstream and be absorbed by your body. Coffee consumption is great however there are some factors to consider. It is extremely important to ensure that you drink enough water while consuming coffee. Coffee acts as a diuretic. This means that it can make you lose a lot of fluid through urine but even more so when working out and you begin to sweat. It is extremely important to rehydrate!