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.
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.
Overall, the evidence on the effects of coffee on exercise performance is mixed. Some studies have shown that coffee can improve performance, while others have shown that it can have negative effects. It is important to individualize the decision of whether or not to drink coffee before a workout.
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.
Workout Smoothie Recipes with Coffee
Pre-Strength-Training Smoothie Recipe
Milk (of your choice)
High GI fruit like mango, peach, or pineapple
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-Strength Training Smoothie Recipe
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)
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
Yogurt (some protein)
Fiber (chia, flax or other option)
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
125ml (1/2 cup) semi skimmed milk (or milk of your choice) or coconut water