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The effects of working out with and without Coffee

While coffee is an amazing health drink, not everyone likes it equally. We are investigating just how exactly does consuming or not consuming it can affect your next workout. This article shall also elaborate on the effects of coffee taken before and after every successful workout. We have also included a section for all non-coffee drinkers too later in this post.

Case 1: Caffeine: Before and After Workout

Many people like to start their day with a cup of coffee and numerous studies now indicate that caffeine may boost your weight loss efforts. If you too are a fan of coffee, you’ll be happy to know that it’s a superfood with immense antioxidant properties. It can also boost your exercise performance. Here’s why you should have a cup of coffee for your workout:

1. Muscle fuel

One study published in the Journal of Applied Physiology found that having a small amount of caffeine after a workout may help, especially for endurance athletes. According to the research, having carbs along with caffeine instead of having carbs alone resulted in a 66 percent of muscle glycogen increase four hours after a grueling workout session.

Glycogen is stored in the muscles as a form of energy source during exercise. Having more energy reserves means that you will be able to perform harder and longer during your workouts.

2. Improved circulation

One recent Japanese research has found that regular consumption of coffee improves blood circulation. The study involved two groups, one group was given a 5-ounce cup of regular coffee and the other took the same amount of decaffeinated coffee.

The results showed that people who drank regular coffee experienced a 30 percent increase in blood flow within 75 minutes whereas the ones who consumed decaffeinated coffee didn’t experience a significant increase in blood flow. Increased circulation means that more oxygen is supplied to your muscles allowing you to exercise better and longer.

3. Less pain

Studies show that people who drink a cup of coffee one hour before a high-intensity exercise may experience less muscle pain. This will allow you to push harder and lift heavier during HIIT and strength training sessions, helping you burn more fat and gain more muscle.

Considerations:

1. Don’t have too much of it. Coffee is an amazing beverage and can boost your performance, but having too much may lead to some nasty side effects including nausea, heart palpitation, and jitters. People with higher blood pressure and prolonged constipation should lower their consumption of coffee or replace it with other hot yet healthy beverages such as white tea or green tea.

Some studies also show that caffeine immediately after a workout may raise cortisol (stress hormone) levels. This may slow recovery. Although this is debatable, try experimenting with your coffee intake and see what works best for you. Make sure you drink plenty of water to replenish your system as well.

2. Have coffee in healthy ways. For example, instead of adding cream and sugar, have it black or with almond milk. Skip the sugar and add ginger, cinnamon, or cardamom for flavor. You can also add tea or coffee to a fruit smoothie. Green tea has a very low amount of caffeine but is still a great pre-workout drink to keep you going, plus it boosts weight loss and metabolism.

If you do not prefer to have coffee or if you are allergic to it, there’s an easy way out too. You can follow our five special tips to boost your energy levels without a cup of coffee too, and it is very easy to get started as well. Here’s how:

Case 2: 5 Ways to Boost Your Energy Without Coffee

If you’re feeling tired all the time and are yawning every 5 minutes at work, chances are you aren’t doing much to effectively elevate your energy levels, except for reaching out for a rich cup of coffee. The effects of coffee and sugar wear off fast and they leave you sleepier.

The following are some useful tips and tricks to help you boost your energy levels quickly:

1. Surround yourself with positive and energetic people

Being around people who are constantly complaining about how tired they are won’t do you any good. Hanging out more with motivating and uplifting people shall encourage you to take some positive steps in life besides revitalizing your mind and body. The energy that comes from your friends can easily rub off on you so be sure to pick the right ones.

2. Swap coffee for green tea

If you’re thinking you’re too dependent on coffee to kill your afternoon slump, try switching it with green tea. Green tea has a tiny amount of caffeine but it also has EGCG, an active compound that aids in weight loss. This beverage is also packed with antioxidants that fight free radicals and resist fatigue.

3. Whip up a green smoothie

Making a green smoothie to have on the go while on your way to work is a great way to have a ton of nutrients in one cup. People who have nutrient-rich smoothies for breakfast are less likely to grab a cup of coffee later for more energy. To prepare a green smoothie, you don’t need a solid recipe. Simply throw in whatever greens you have such as kale, romaine lettuce, spinach, and/or celery into the blender along with fruits to improve the flavor, such as an apple or an orange.

4. Perform deep breathing exercises

Inhaling and exhaling completely is one of the best ways you can energize yourself. Simply sit straight, close your eyes, and focus only on your breath. Inhale slowly to a count of 6, hold for 3 seconds, tensing all the muscles in your body. And then exhale for a count of 6, relaxing your muscles. Hold your breath again for 3 seconds and then repeat this cycle several times.

5. Drink a cold glass of water

Dehydration is one of the most common causes of fatigue. Lack of fluid in your body can drop your blood volume, pushing the body to work harder into supplying oxygen and nutrients to all cells. Other accompanying symptoms of dehydration may include mental fog, poor concentration, dizziness, and short-term memory. To combat the effects of dehydration, be sure to drink plenty of water throughout the day, especially when you feel drained.

We believe that you should always have your say in what’s best for you, especially when you are working out or are preparing for it. We recommend you stay along with the two case studies above and pull your stuff together for a better experience.

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