Caffeinate Your Workout
By Ann Gruber Triunes Personal Trainer and Nutrition Consultant

I am proud to announce that I am a Starbucks Gold Card holder! The day I received my Gold Card in the mail was a very exciting day. My loved ones (my boyfriend) scoffed at my Gold Card out of mere jealousy and tried to claim his alleged “VIP” status at the Vitamin Shoppe was better, but I’m the one getting free coffees and refills at Starbucks! I frequently hear people telling me they proudly abstain from coffee and caffeine for health purposes; however, research has shown that caffeine provides so many benefits, especially for those who are looking to maximize their time in the gym.

Several studies have shown the benefits of working out while caffeinated. Such benefits include increased strength and endurance, better fat burning and improved recovery. If that is not enough to convince you, then maybe this will. Research has shown that individuals who drink 3-4 cups of coffee a day have 25% less chance of acquiring type-2 diabetes. Furthermore, studies that have looked at coffee’s effect on prostate health found that male participants who drank the most coffee had a 60% lower incidence of prostate cancer. One of coffee’s many polyphenols is likely responsible for this. Coffee contains many polyphenols which are potent plant chemicals and are, most likely, the root of many of the health benefits attributed to coffee.

If you are convinced now, then try supplementing with 200-400 mg of caffeine capsules about one hour before you work out. Eight ounces of coffee generally contains between 60-135 mg of caffeine. Other healthy sources of caffeine include espresso, black tea and green tea. I, personally, consume green tea extract before my cardio sessions. The downside of caffeine, unfortunately, is that it can be addictive. I have been drinking coffee ritually in the mornings for years, and when I have been forced to miss my morning coffee, the pounding headache I have by the afternoon is enough to make me sick. This may not sound appealing at all, but moderation is the key to life! With that being said, some key points to remember when embarking on a program of caffeine supplementation: 1) it is most effective when ingested prior to your workout, 2) stick with healthy caffeine sources such as coffee and green tea, and 3) don’t buy the Dunkin Donuts Box O’ Joe, unless you have 10 friends you want to share it with, or else you are asking for a headache.

Ann Gruber is an NASM-certified personal trainer and nutrition consultant at Triune. Contact Triune today to set an initial complimentary personal training session with Ann.