When you enter the gym, a shot of caffeine as pre workout can boost energy and help you accomplish your goals.
If you’re feeling a little backed up, you generally sip caffeine from the cup in the hopes of enjoying your time on the porcelain throne. To get through a nerve-wracking first date, you might even combine it with alcohol as well. Additionally, it can also be used as a pre workout.
Caffeine is a well-known ergogenic enhancer. Hence, athletes of all levels, from amateurs to elites to professionals, usually consume some form of caffeine before workout.
But how should this caffeine be consumed, and should it be combined with other substances to increase its absorption and potency?
Benefits of caffeine as pre workout
As a stimulant, caffeine can make you more alert and energetic.
Because it can lengthen the time it takes you to become exhausted during endurance exercise, caffeine is frequently utilized as an ergogenic aid. As a glycogen-sparing action, caffeine may help boost fat oxidation, preventing dip during endurance exercises.
Here are a few reasons to use caffeine as pre workout:
1) Delays fatigue
The potential for caffeine as pre workout to prolong exercise is perhaps an aspect of its athletic benefits that has received the most research. This study discovered that caffeine supplementation boosts total exercise performance, oxygen deficit, and maximal oxygen consumption while decreasing the time to fatigue.
2) Boosts your strength
Before you exercise weights or play basketball, you might want to take some caffeine as pre workout.
Caffeine use may support your maximum muscle strength, upper body strength, and muscle power, according to a 2018 review. Researchers found that coffee increased powerlifters’ and athletes’ vertical jump heights.
3) Reduces anaerobic exhaustion
According to a 2018 study, consuming caffeine as pre workout may help you exercise for longer periods of time without becoming exhausted. When compared to subjects who received a placebo, researchers discovered significant gains in study participants who completed a specific cycling test with caffeine.
Thus, whether you’re swimming laps or attempting your box jump challenge goals, a cup of coffee might help you survive a bit longer.
4) Increases aerobic power
Very likely, your daily jog, stroll, or hike enjoys your coffee habit. According to studies from 2021, caffeine seems to help aerobic endurance the best. Yet not everyone finds success with it.
Swimming, cross-country skiing, cycling, and running all seem to benefit the most from small amounts of caffeine as pre workout.
How should you consume caffeine before workout?
You can’t just rely on your morning brew to do the trick if you want to use coffee as a supplement for your workouts. A crucial factor is timing.
The majority of research indicates that you need to have caffeine at least 45 to 60 minutes before working out. This allows the caffeine to enter your bloodstream and achieve its full efficiency.
Caffeine has diuretic effects, so consuming too much of it may work against your desire to keep your fluid balance. Make sure to consume enough caffeine-free liquids prior to, during, and after exercise, if your pre-workout pill contains it.
Moreover, if you use additional sports supplements, make sure to read the ingredient labels to ensure that you aren’t consuming more than 400 mg of caffeine each day. Anything more than that could make you nervous and uneasy.
So, it is important to consider these things before consuming caffeine as pre workout.