Drinking coffee for some is a must-have in the morning. For those that work out, we wonder how safe caffeine consumption is before cardio. We did a little digging to brush up on the facts.
Should I drink coffee before or after a workout?
Caffeine can be beneficial when consumed before a workout, as it can increase energy and focus. However, it is important to note that everyone's tolerance to caffeine is different, so it's best to experiment with timing and dosage to see what works best for you. It's also important to stay hydrated during your workout and drinking coffee before it may cause dehydration. If you choose to drink coffee before your workout, it's best to drink it about an hour before to let the caffeine take effect.
How much caffeine before a workout is safe?
The safe amount of caffeine to consume before a workout can vary depending on the individual. Generally, a moderate amount of caffeine (around 200-300 mg) is considered safe for most adults. However, for some people, even a small amount of caffeine can cause negative effects such as jitteriness, increased heart rate, and difficulty sleeping. It is recommended to start with a lower dosage and gradually increase it to find the right amount for you.
It's also important to keep in mind that caffeine can cause dehydration, so be sure to drink plenty of water before, during, and after your workout.
Additionally, it's always recommended to check with a healthcare professional if you have any concerns about your caffeine consumption.
What effect does pre-workout have on your body?
Pre-workout supplements are designed to enhance physical performance and energy levels during exercise. They typically contain a combination of ingredients such as caffeine, beta-alanine, creatine, and amino acids.
Caffeine, one of the most common ingredients found in pre-workout supplements, can increase energy and focus, as well as improve endurance and strength.
Beta-alanine is an amino acid that can improve muscular endurance, delay muscle fatigue and improve overall workout performance.
Creatine is a naturally-occurring compound that can improve muscle power and strength.
Amino acids such as arginine, citrulline, and BCAAs can improve blood flow and aid in muscle recovery.
However, it's important to keep in mind that pre-workout supplements are not regulated by the FDA and the effectiveness and safety of pre-workout supplements may vary depending on the ingredients used.
Additionally, not all ingredients may be suitable for everyone, so it's always best to consult with a healthcare professional before starting to use them.
Is coffee safer than pre-workout?
Coffee is a natural source of caffeine and is generally considered safe for most adults when consumed in moderate amounts. However, it's important to keep in mind that pre-workout supplements are not regulated by the FDA and the effectiveness and safety of pre-workout supplements can vary depending on the ingredients used. Additionally, not all ingredients may be suitable for everyone, so it's always best to consult with a healthcare professional before starting to use them.
Coffee also has some other benefits, such as antioxidants and anti-inflammatory compounds that may have health benefits when consumed in moderation. On the other hand, pre-workout supplements are focused on enhancing physical performance and energy levels and may not have the same health benefits as coffee.
It's also important to note that the caffeine content in pre-workout supplements can vary and sometimes be higher than a cup of coffee, which can lead to negative effects such as jitteriness, increased heart rate, and difficulty sleeping for some people. It's always best to start with a lower dosage and gradually increase it to find the right amount for you.
Overall, drinking a cup of coffee before a workout can be a safe and effective way to boost energy and focus, but you should be mindful of your caffeine tolerance and always consult with a healthcare professional before starting to use pre-workout supplements.
EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA). (2015). Scientific opinion on the safety of caffeine. EFSA Journal, 13(5), 4102. https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2015.4102