Likes:
- Boosts energy
- Enhances workout
- Fast acting
- Cheap and effective
Dislikes:
- Can have a diuretic effect if too much is consumed
- Can have trouble falling asleep if taken before an evening workout
I want to talk about the most effective pre-workout supplement I have ever used. It’s something I have used for 6 years now and it’s enhanced my workout every time I’ve used it. It’s not something I use before each workout, probably more like once a week or a few times a month. It’s relatively cheap compared to the other supplements out there and it’s really easy to find. I’m talking about a cup of coffee. It can be hot or iced (I’ve used both and gotten good results with each). In fact, I usually take the iced variety with me and keep it on the treadmill or elliptical console. I know there have been a lot of varied opinions out there about coffee before workouts and there are a good number of people who would not advise it for many health reasons. But then again, those same people probably wouldn’t recommend most of the supplements out there.
Despite the warnings, I have drunk coffee right before workouts and I have always been happy with the results of my workout. Caffeine is known to pump us full of adrenaline for added energy and alertness. But studies have been done that document caffeine’s contribution in extending endurance in moderately strenuous activity. Studies done on elite runners and swimmers even show increased performance after caffeine. These studies didn’t show that caffeine had any effect on maximal muscular force, but that isn’t something I find surprising. It’s not that I can lift heavier weights after downing coffee but I sure can run longer on the treadmill.
I first started using coffee as a pre-workout drink while living in New York City. I would go to the gym after work and it involved a 45-minute ride on the subway. Most of that time was spent asleep with a few brief moments of alertness to check that my bag was still safely under my arm and my head was not resting awkwardly on the stranger’s shoulder next to me. I will just say that I was exhausted. The only thing that got me off the train at the stop for my gym was the promise of a cup of coffee from my favorite deli. A few sips were all it took for me to feel more alert and ready for my workout. Whether this was due to the adrenaline (alertness) or the dopamine (feel good chemical), I do not know. I just know that I would go from bone-aching exhaustion to completing 5 miles on the treadmill and still having the energy to shower, stop for groceries, get back on the train, and make it home.
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