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March 10, 2019 4 min read

Workout Smoothies Recipes with Coffee

Working Out and Drinking Smoothies with Coffee

Coffee is a popular beverage that is enjoyed by people all over the world. It is known for its stimulating effects, which can help to improve alertness and focus. Coffee is also a good source of antioxidants, which can help to protect the body from damage. Does drinking coffee before a workout help to improve performance? There is some evidence to suggest that coffee can provide a number of benefits for athletes, including:

  • Increased energy levels: Caffeine can help to increase energy levels and reduce fatigue. This can be beneficial for athletes who are trying to push themselves during a workout.
  • Improved focus and concentration: Caffeine can help to improve focus and concentration. This can be helpful for athletes who need to make quick decisions or perform complex movements.
  • Reduced muscle pain: Caffeine can help to reduce muscle pain and soreness after a workout. This can help athletes to recover more quickly and get back to training.

However, it is important to note that coffee can also have some negative effects on performance. For example, caffeine can lead to anxiety and jitteriness, which can interfere with athletic performance. Coffee can also dehydrate the body, which can lead to fatigue and decreased performance, so it is important to drink water.

If you do decide to drink coffee before a workout, it is important to do so in moderation. A cup of coffee about 30 minutes before your workout should be sufficient to provide the benefits of caffeine without the negative side effects. It is also important to stay hydrated by drinking plenty of water before, during, and after your workout.

Here are some tips for using coffee safely and effectively before a workout:

  • Start with a small amount of coffee and increase the amount gradually over time to see how your body reacts.
  • Drink coffee at least 30 minutes before your workout to give the caffeine time to take effect.
  • Stay hydrated by drinking plenty of water before, during, and after your workout.
  • Be aware of the potential side effects of caffeine, such as anxiety and jitteriness.

If you experience any negative side effects from drinking coffee before a workout, stop drinking coffee and talk to your doctor.

Pre-Workout Smoothie Recipes with Coffee

  • Protein powder
  • Milk (of your choice)
  • High GI fruit like mango, peach, or pineapple
  • Flaxseed

To get that quick boost of energy you’ll want to use high glyemic index (GI) foods. These fruits are easily absorbed and glucose broken down quickly to fuel your pump. Having some protein in your system before you exercise will minimize the damage and help your body get a head start on recovery. You may be asking why we said “damage”. What you may not know is that weight lifting actually breaks down muscle tissue. The reason why your muscles grow stronger is that your body responds to this breakdown by creating more muscle fibers. The ration that you want with carbs and protein is 3:1 and to be consumed within one hour of your workout. We recommend adding some fats, either clarified butter (ghee) or coconut oil, to level out the absorption of the carbs and the caffeine to avoid that big spike and drop.

Post-Workout Smoothie Recipes with Coffee

  • Protein powder
  • Milk (of choice)
  • Low-GI fruit like banana or apple

This smoothie you will want to consume within two hours of completing your workout. Low-GI foods are great post-workout so you can maintain your energy levels and avoid a blood sugar crash. They are more slowly broken down by the body so you can have sustained energy for the recovery period.

Cardio Workout Smoothie Recipes

If you are planning on running a marathon, you’ll want to read more about carbo-loading. For shorter, high intensity cardiovascular workouts here the most supportive smoothie ingredients.

Pre-Cardio Workout Smoothie Recipe

  • Milk (of choice)
  • Banana (Low-GI)
  • Strawberry (High-GI)
  • Honey
  • Your choice of caffeine
  • Small amount of fats
  • Ice (as needed, for thickness)

Here you will want a mix of high and low-GI carbohydrates. This mix will give you the immediate burst of energy you need initially as well as sustained energy for the long run. Your smoothie ideally will be 75 to 100% carbohydrates and is ideally consumed 30 minutes prior to workout.

Post-Cardio Workout Smoothie Recipes

  • Mango (High-GI)
  • Yogurt (some protein)
  • Fiber (chia, flax or other option)
  • Honey
  • Ice (as needed, for thickness)

These ingredients are designed for hydration and restoring your energy stores.

Get Started With These Coffee Workout Smoothie Ideas

Coffee, Avocado and Banana Smoothie Recipe

Serves 1

Ingredients

  • 125ml (1/2 cup) semi skimmed milk (or milk of your choice) or coconut water
  • 1/2 avocado
  • 1 ripe banana
  • 1-2 shots espresso or ½ c brewed or cold brew coffee
    (for pre-workout smoothie)
  • 1 handful ice cubes (optional)
  • 1 tsp chia seeds
  • 1 serving protein powder (optional)
  • Honey for High GI food

Adapted from: Linsfood

Coffee Crunch Pre-Cardio Workout Smoothie Recipe
  • 1 banana
  • 1/2 cup brewed coffee
  • 1/2 cup unsweetened almond milk
  • 1/4 cup old fashion oats
  • 1 tablespoon almond butter
  • 4-5 small dates or 2-3 large dates
  • 1/2 tablespoon unsweetened cocoa
  • dash cinnamon
  • dash pure vanilla extract
  • around 6 ice cubes or until desired thickness

Source: RunonVeg

Coffee and Fruit Workout Smoothie Recipe

Ingredients

  • 10 ounces cold brew coffee
  • 1/4 cup vanilla Greek yogurt, Icelandic yogurt
  • 4 pitted dates
  • 4 frozen strawberries

Source: VitaMix