Personal Training

Expresso To Successo

Expresso To Successo
Oct 6, 2021
Personal Training

Expresso To Successo

By

Casey

Dorrell

Coach

At our Rouse Hill Personal training studio the question of "Is Coffee Allowed In My Nutrition Plan" comes up a lot. Caffeine can be your friend OR foe. Learn how below: 

WHAT ARE THE BENEFITS OF COFFEE ?

 

⌲  ANTIOXIDANT - Coffee is the biggest source of antioxidants in the Western diet right now. Meaning it stimulates and drives detoxication, protecting your cells from damage.

⌲  DECREASES THE RISK OF DISEASE – Current research shows that consuming caffeine lowers the levels of thyroid disease, diabetes,Parkinson’s, certain cancers and improvements in Alzheimer’s patients and lower levels of suicide.

 

⌲   MINERALS - Caffeine is not a drug, it’s a nutrient that is high in magnesium, potassium, vitamins B1 and B3.

 

⌲   METABOLIC RATE – Consuming coffee / caffeine increases metabolic rate.

 

⌲   RELIEVES CONSTIPATION – Coffee is helpful in relieving constipation due to its thyroid-supporting effect.

 

 

 

WHAT ARE THE DOWN FALLS OF COFFEE?

- Coffee/ caffeine will increase your glucose uptake (makes you use sugar faster), this can bring down your blood sugar levels making you feel nauseous, anxious, on edge after drinking coffee. Therefore try to avoid drinking coffee on an empty stomach & after fasting all night.

- Coffee shouldn’t be used to suppress your appetite.  

 

 EFFECT ON PERFORMANCE?

-       Caffeine is a stimulus that enhances your nervous system, increasing your cortisol levels (giving you a sense of more energy that can be used in a workout). We recommend caffeine over any pre-workouts as caffeine is a pure supplement, easily accessible and causes fewer gut issues compared to commercial pre-workouts.

-       Caffeine shouldn’t be used to REPLACE your lack of energy in the gym if this is the case. Review your current training and nutrition protocols.

GUT HEALTH?

Gut health is an individual thing. If coffee makes your gut feel bad, it's probably best to stop drinking it. If you're not sure whether coffee is causing your gut distress experiment by cutting it out and re-introducing back into your diet.

 

OVERCONSUMPTION?

Like everything MODERATION is key. Signs you are over consuming coffee.

-      You don’t feel the effect of the caffeine.

-      Your tired without it.

-      You feel like you NEED a coffee for energy.

-      If you don’t have a coffee you get headaches, dizziness, mood swings, nausea and/or your feel anxious.

PREGNANT WOMEN ?

-      There are inconclusive results from studies done on pregnant women consuming caffeine. To be safe pregnant women should cutout coffee to reduce the risk of complications.

 

WHAT TO PUT IN MY COFFEE?

Due to the decrease quality of dairy products and increased cases of lactose intolerance into today’s world.

Suggestions what to add to your coffee are:

-      Plant based milks (almond, oats, coconut).

-      Plain black coffee.

-      Spices (turmeric, cinnamon, ginger, cocoa powder).

-      Honey or Stevia to sweeten it up.

WHEN TO TAKE?

-      Take caffeine before a workout as it raises stress hormones in your body. If you have coffee post training it doesn’t allow your body to recover as well from the stress of the workout.

-      Hydration is key, so drink plenty of water before, during and after coffee consumption.

 

HOW MANY A DAY?

-     As a rule of thumb, DON'T DRINK more than 2 cups of coffee a day OR 200mg – 400mg of caffeine per day.

-     NO caffeine/ coffee AFTER 12PM (coffee has a half-life for up to 6 hours therefore having the ability to mess with your sleep cycle.)

 

Thanks for taking the time to review our content. Our personal training studio is located at 8/591 Withers Road Rouse Hill. Please view our podcast, blogs, ebook for other sources of value to level up your physique and performance. Alternatively you can book a discovery call to see what we can do for you and your specific goals.
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