Tuesdays are pretty rough for me. Not only are they big work days, but I have an afternoon full of errands to run. By the time I can get to my 7 - 9 P.M. weightlifting/HIIT/martial arts training session, I'm totally exhausted and ready for a nap!
Last week, I tried something new: I had a coffee around 6 PM. When I went to work out, I had tons of energy, and I actually made it through the 2-hour workout feeling great.
That got me thinking: Is it bad to have coffee before a workout?
Downsides to Coffee
We all know that coffee does have its downsides:
- It raises your blood pressure
- It affects your nervous system
- It can cause acid reflux and digestion issues
- It reduces blood flow
These are all things that make it on my list of foods to eat "only if I really need it".
However, could caffeine before a workout actually be a good thing?
Pre-Workout Cuppa Joe
According to a Men's Fitness article
, drinking some coffee can help to boost not just energy, but endurance as well. Seeing as HIIT is all about that endurance and stamina, some coffee may not be a bad thing!
But how much should you drink?
- Before your workout, have about 3 to 6 milligrams per kilogram of body weight. (If you weigh 95 kilograms, that's 285 to 570 milligrams of caffeine)
- During your workout, have about 1 to 2 milligrams per kilogram of body weight. (Same 95-kilo person drinks 95 to 190 milligrams of caffeine)
How many milligrams of caffeine is in a cup of coffee?
- An 8 oz. cup of regular coffee contains between 95 and 200 mg of caffeine
- A 1 oz. cup of espresso has between 40 and 75 mg of caffeine
- A 16 oz. Starbucks Latte has 150 mg of caffeine
So, if you need that extra kick in your day to get you through that workout, it may not be a bad idea to have a little bit of coffee. However, stick to your limits, for your body's sake!