We all know that drinking a cup of coffee can give you enough vitality to study for your exams in a single night or keep your energy up during your working hours.
Therefore, it is logical to assume that drinking coffee before your workout routine will surely improve your performance. However, some people assume that you can drink all the amount of coffee you want and that is not true.
As a result of this, it is important to understand the outstanding benefits that coffee can offer to your workout session, but most importantly, how much coffee you can drink. Thus, let's provide you an insight on how much coffee to take before workout
How Coffee Enhances Your Workout
Keeps You Alert and Focused
Caffeine stimulates your nervous system by blocking a chemical called adenosine, which plays a vital role in your sleeping cycle. Adenosine reduces the electrical impulses sent to your brain cells, allowing them to enter in a more relaxed state.
Therefore, it induces drowsiness and makes you fall asleep. Keep in mind that this reaction is necessary to keep your metabolism at a minimum while you are asleep.
Thus, by interfering with the effects of adenosine, coffee keeps you awake and alert during your workout routine. Additionally, it improves cognitive performance, which means it enhances your concentration and focus when doing exercise.
Boosts your Energy Levels
The majority of people drink coffee because they sense a burst of energy flowing through their bodies, and they are not wrong.
Although the exact mechanisms are still unclear, caffeine triggers your adrenal glands to produce and release two hormones, cortisol, and adrenaline. For reference, the adrenal glands are located on top of your kidneys and regulate various chemical processes in your body, such as stress and survival.
When cortisol and adrenaline are released, they prepare your body to react and use stored glucose (the main source of energy) against a specific situation.
This is why you feel a sudden energy boost when you drink coffee. Your body is supplied with energy to fulfill any task necessary, making it ideal for anyone who wants an efficient workout
Aids in Weight Loss
Caffeine is known as a thermogenic substance, which basically means that it generates heat and increases your body temperature. However, your body must maintain a normal range so your organs, such as your brain, heart, and kidneys, can function properly.
Therefore, when your body temperature rises or drops, it burns body fat and induces sweating to dissipate the heat through your skin. In other words, a cup of coffee allows you to indirectly lose weight by burning stored fat.
Additionally, you lose weight because of other effects of the adrenaline. It allows your heart to pump blood faster to your muscles and increases your heart rate. You must know that there is a specific heart rate zone that favors burning fat more efficiently. Therefore, it makes it easier for you to reach this range and enhances your fat-burning capabilities.
Caffeine has other beneficial effects on your metabolism and muscle resistance. Normally, your muscles use glycogen, a type of energy source stored in them, as support during your workout.
Yet, your muscles can quickly use these storages and lose their strength and resistance, making it difficult to have an efficient workout. However, caffeine makes a brief shift in your metabolism and grants your muscles the ability to use stored energy. Thus, they have an alternative energy source to continue performing adequately and preserves the glycogen for a longer routine.
Reduces Muscle Pain
It is normal to feel sore and heavy after a strenuous workout. This occurs because of two main causes.
First, when you workout, microtears in your muscle fibers happen so your body can repair them and form bigger and stronger muscles. Second, your muscles also accumulate lactic acid, a waste product from anaerobic training. Both circumstances irritate and cause your muscles to swell, which leads to pain and discomfort.
Now, remember that coffee is also a great source of antioxidants and other compounds, such as caffeic acids and polyphenols, that reduce cell damage and have anti-inflammatory properties. Thus, these components can help reduce the inflammation and decrease muscle pain.
What is the Proper Dosage?
Experts recommend consuming approximately 3 to 5 mg of caffeine per body weight in kilograms before doing any physical activity. Hence, if you weigh 70 kilograms, you can drink about 200-350 mg of caffeine. However, scientists advised keeping your daily caffeine consumption under 400 mg.
Many investigations show evidence that higher quantities can lead to coffee dependency and certain health hazards, such as increased blood pressure, headaches, and stomach discomfort.
For this reason, there is a general standard to drink 200 mg of coffee before a workout to maintain all the health benefits coffee has to offer. Usually, a 6-ounce cup of coffee contains about 100-150 mg of caffeine. Therefore you can drink 1-2 cups of coffee before a workout.
When to Drink your Cup of Coffee?
You can drink your cup of coffee about 45 minutes to 1 hour before your workout to fully take advantage of its outstanding effects.
However, it is wise to know why to drink at this specific time. Well, it is interesting to know that caffeine enters into your bloodstream from the first sip you take. It passes easily through the linings of your mouth, throat, and stomach to enter your blood. From here, it travels to your brain and other organs to produce its effects.
Caffeine reaches the maximum blood levels approximately 30 to 45 minutes after drinking your coffee. Therefore, you can feel your peak performance after 1 hour has passed. Additionally, the effects last about 4 to 6 hours so you will feel pumped and ready to take any workout routine with no problem.
Since its effects last about 6 hours, it is recommended not to drink if you like to workout late at night. It will sure give you an energy boost, but you might have sleeping issues and pent-up discomfort.