There is no doubt that Workout is the best way to maintain your health. Everyone should take proper diet before going to the workout whether he is new to workout or doing this for a long time.
There are many supplements that can be used to boost your workout performance. A person can get a boost by eating and drinking natural products. But a question always rises that what to drink?
Experts say coffee can be a great choice before the workout and can be your first choice for pre workout shake or drink.
After doing a lot of research through articles and studies it shows that a cup of coffee before the workout can boost your performance significantly. So let’s check out benefits of black coffee before workout.
Read More: The Complete Guide to Weight Gain
Is coffee a good pre workout?
Coffee is a great source of caffeine. Caffeine is a component that is found in leaves and fruits of the particular plant. Drinks like green and black tea, coffee, and most of the energy drinks contain caffeine.
Caffeine is a refresher that works on our heart, central nervous system and controls the blood pressure. This helps us to do our best during the workout. It impels our mind and body which boost our performance.
According to a study caffeine before workout with other nutrients like vitamin B, creatine, amino acids, and beta-alanine improves reaction time, muscular endurance and delays workout fatigue. (1)
When to drink coffee before workout?
It is been said that timings can play a vital role in our overall performance. Research shows that drinking a cup of coffee before the workout can help us in significant ways.
Caffeine takes 15 to 45 minutes to be digested in the stomach after consumption. 99% of the caffeine absorbed in 45 minutes and its effects can last up to 6 hours. (2)
To conclude, the best time to take a cup of coffee is 60 minutes before workout and morning workout should be considered. It is also considered that coffee should not be consumed after evening as caffeine effects can last up to 6 hours and that will wake you up during sleep time.
Pre Workout Coffee Recipe
To make black coffee, you need nothing more than a cup of water and coffee. If your focus is on weight loss or fat cutting then adding sugar to it is not a good idea.
So first of all
- Boil 1 cup of water
- Add 1 tablespoon of coffee
- Let it boil for some time
- Drink and Enjoy
You can add cinnamon, cocoa powder and a dash of turmeric for more taste.
Benefits of Black Coffee Before Workout
One of the major benefits of coffee is that it helps us with fat loss. When coffee is consumed our body fat cells act as an energy source. Black coffee can help us increase metabolism, which helps users burn calories. Before workout intake of coffee can enhance the effects.
Many researchers have shown that having coffee before work out can physically increase your performance. It helps us with great power output and helps us train longer.
As coffee include caffeine, it improves our mental focus which helps us maintain a productive and effective workout. Coffee can also help us with the concentration and focus we need during study or work.
Muscle pain can be reduced with coffee intake found in research done by the University of Illinois. Which means you can take extra reps and run faster for longer duration. It can reduce pain by 48% according to the Journal of Pain. (3)
It can also prevent us from the odds of getting a disease as drinking coffee protect our body. It contains antioxidants which help our cells against the effects of free radicals.
It protects from cirrhosis of the liver. A study published by the Hepatology Journal shows that whether it a coffee or decaffeinated coffee it helps us reduce enzyme levels of a liver. (4)
Studies also show that it lowers the risk of diabetes and reduce heart attack. Consumption of coffee on daily bases can help us lessen the risk of type 2 diabetes by 22%.
Consumption of the 3-5 cup of coffee every day is very beneficial for the heart as it lowers the risk of heart disease based on research conducted in Brazil.
Another 10-year study performed in the USA shows that people who often drink coffee tend to have less depression problem. In this study, 50 739 US women participated and who consumed caffeine were at less risk of depression after 10 year-long studies. (5)
Coffee can make our DNA much stronger. According to the study published in the European Journal of Nutrition shows coffee drinkers tend to have DNA with stronger integrity. Coffee drinker’s white blood cells had far less instance of spontaneous DNA.
Coffee reduces the risk of colorectal cancer. According to some researches, coffee can also help us to reduce the odds of having a risk of colorectal cancer by 26%.
Black Coffee Side Effects
There are numerous benefits of coffee but drinking too much coffee also have its side effects. Many research and study also show that consuming coffee more than out limits can have side effects.
Drinking too much coffee can lead you to anxiety problems as high-level caffeine can increase your heartbeat, heightened senses, and adrenaline hormones, together this all can give overwhelming sensation in people which leads to the feeling of anxiety.
It can also cause muscles to twitches or move erratically, rambling thoughts and speech, dehydration, cardiac arrest, and Insomnia.