The recommendations are clear: drinking coffee before exercise can actually be beneficial. However, to get its benefits, you have to have it at the right time. This way, you can leave the smoothies aside and enjoy your favorite cup of Joe.
The reason is more than obvious and based on caffeine, which is why several pre-workout products focus on this same ingredient. Therefore, there are several athletes who guarantee that coffee is all you need to boost your practice.
Experts do not deny this information, on the contrary. Nutritionist Megan Medrano points out that «caffeine intake can improve performance during more intense workouts lasting 5 to 20 minutes.»
However, the expert adds that it should not be consumed alone, but accompanied by some food. This is the only way to ensure the intake of fat, protein and carbohydrates, which are essential to the body and that will lack during the period of greatest effort.
And when to have it?
Timing is the key, says Megan. Therefore, it has to be taken into account that this beverage does not have immediate effect and therefore it is necessary to count the time necessary for the caffeine to disperse through the blood system. This stimulant will stay for about 5 hours, but the peak of caffeine happens about 45 minutes after you have it. So, the ideal is to have coffee 45 minutes before you arrive to the the gym.
Coffee will be a better extra than most products that are sold as pre-workout (in the form of sticks, for example). This is because it is an FDA approved product, knowing exactly what this beverage contains. Lastly, if there is anything that is easy to find at any bar on the way to the gym, it’s coffee.