[imagesource: Bludapp]
“Protes and oats, my boych.”
Rumour has it that if you cup your hand to your ear within 200 metres of a CrossFit gym (sorry, box), you can hear those words being carried on the wind.
Hey, you look after your body however you see fit, but we’re here to talk about the idea of smashing a coffee before a workout.
Some swear by it, whereas others argue it can make for an uncomfortable morning session of muscle-clenching (if you know what I mean), so we turn to studies done in the past to illustrate some of the benefits of coffee before a workout.
Greatist has compiled a list of five benefits, although it comes with the caveat that daily, you should stick to around three to six milligrams of caffeine for every kilogram of your body mass.
In addition, your genetics may well play a role in how you respond to having caffeine before exercise, so it’s not a one size fits all approach.
Improves your speed
In a 2017 analysis of several studies, scientists found that caffeine significantly improves speed in workouts that last 45 seconds to 8 minutes.
According to a 2020 study, caffeine supplements also have a major impact on speed for resistance exercises (think push-ups, sit-ups, or squats).
Not to cramp your style, but caffeine supplements mean you miss out on the flavour of a proper cup of coffee.
Plus, how many of those supplements are salted caramel flavour, like Terbodore’s cracking limited edition blend?
Boosts your strength
A 2018 review suggests that consuming caffeine can support your max muscle strength and upper body and muscle power. According to researchers, caffeine improved athletes’ vertical jump height and boosted powerlifters’ performance.
Reduces anaerobic exhaustion
A 2018 study suggests that having caffeine before working out can keep you from reaching exhaustion longer during anaerobic activity…
In the study, researchers found major improvements in participants who took a certain cycling test with caffeine when compared to peeps who had a placebo.
No offence to decaf fans, but I consider your drink of choice a placebo.
Increases aerobic power
According to 2021 research, aerobic endurance seems to benefit the most from caffeine. But it doesn’t work for everyone.
In particular, cycling, running, cross-country skiing, and swimming all seem to get the biggest boost from a little caffeine buzz.
Sounds ideal for some triathlon training, if you’re into masochism.
Reduces muscle pain
A small study from 2013 found that having caffeine before a workout may reduce muscle pain and stiffness.
Bonus: Peeps who had caffeine before their workout also completed more reps of bicep curls per set.
That study was definitely on the small side, though, and was carried out on men only, so further work needs to be done.
Whether or not you choose to enjoy a cup of the good stuff before you get your swole on (I read that’s slang for working out), the most important thing is that you’re actually drinking the good stuff.
Life is too short to drink average coffee, so do yourself a favour and swing past Terbodore’s online shop (or their physical shops in Franschhoek and the KZN Midlands) to get expertly roasted and ethically source beans.
Added bonus – everything gets delivered to your door, and you can rest easy knowing that you’re supporting a business with sustainability and environmental concerns front and centre.
Look at you, all healthy and environmentally conscious.
[source:greatist]
