Coffee The Pre-Workout King

Coffee is by far one of the cheapest and most accessible pre-workout supplements someone can take before working out. For many years people have debated whether or not it hurts or helps workouts. Some people argue that it’s inhibitive given the fact that it’s a natural diuretic which causes a loss of fluids in the body why others argue its a good source of caffeine that’s cheap and affordable. The truth is both sides are correct. What it comes down to is the end user and how they implement supplements into there workout routines.

People who don’t educate themselves before there use are more likely to misuse them and create a negative workout condition while those who know the facts are likely to gain a huge benefit. In the case of the weight bench, this article aims to educate the reader on a few key facts regarding the use of weight bench.

The Diuretic Effects of Coffee

Coffee is a natural diuretic due to the caffeine present in coffee beans. One of the effects of caffeine on the body is that it increases your metabolism. This results in the increased rate at which your body breaks down solids and liquids in the digestive tract. In other words coffee makes you go to the bathroom more often. This creates a loss of fluids in the body through increased urination. The loss of fluids is important due to how it affects weightlifting. Research has shown that just a 1.5% loss in fluids can decrease strength output by as much as 10%. That’s huge! That’s 20lbs on a 200lb bench! While the effects of not hydrating are clear, let’s not jump to conclusions about coffee to quickly.

As I mentioned in the introduction, the effects of supplements are based on the user. Taking supplements at the wrong time, in the wrong amounts, using bad combinations, and using them for the wrong reasons can all have negative effects. It’s ultimately up to the user to research proper usage and understand the implications inherent when taking supplements. That being said its quite simple to compensate for the loss of fluids when drinking coffee by drinking fluids in addition to coffee. Simply put, drink more water and make sure you don’t drink too much coffee. Problem solved.

Coffee as a Stimulant

We’ve already established that coffee contains caffeine which increases your metabolism but to truly understand how this benefits your workouts we need to delve a bit deeper. As your metabolism increases so too do your blood flow. With increased blood flow you get more neurotransmitters flooding the brain causing you to be more alert and giving you the sensation of increased energy. This mental alertness helps overcome fatigue and gives you the ability to focus more. It makes you feel less tired and more energetic.

This ultimately results in increased work output over the course of a workout session. This is one of the main reasons coffee is such a prime per-workout supplement choice. With the increased workout output you burn more calories are able to lift with better form, lift more weight for more repetitions and maintain this consistently throughout the workout. What’s more is the stimulating effects of coffee are only the beginning. Let take a look at the financial aspect of coffee.

The Price of Coffee

Coffee isn’t just cheap, it’s super cheap. You can get 3lbs (380 servings) of Folgers coffee for around $17 bucks here on Amazon. When I calculate out the cost per serving it comes to $0.04 per serving. That’s right for 4 cents per cup of coffee. That’s more than a years supply of a pre-workout supplement that going to get you pumped and ready to workout. Let’s compare this to the leading brand’s bodybuilding workout supplement. That’s 16.5 times the cost of a cup of Folgers coffee!

Now, I will say this, Coffee really only has caffeine going for it while the pre-workout supplements have a blend of vitamins, caffeine, and other pre-workout goodies. How effective all those are in addition to caffeine is a whole different debate entirely. Anyhow, I do want to reiterate that ON (Optimum Nutrition) does make excellent products but in the case of a pre-workout, I think they just tend to be overpriced. Do you agree? Let me know in the comments section below!

Conclusion

Looking at the basic benefits of coffee and we can see how it’s an incredible pre-workout supplement at a very affordable price. Include the fact that it’s readily accessible at any grocery store and it’s a no-brainer. The stimulation it gives will help reduce fatigue and increase focus allowing you to work harder and longer during the course of your workouts. Some argue the drawbacks associated with coffee in that it reduces fluids in the body is sufficient enough to negate the benefits it gives in working out.

I argue against this given the fact that it’s easy to overcome this aspect of coffee simply by hydrating properly before working out and throughout the day. As I mentioned it’s hard to compare coffee with other pre-workout supplements as the primary benefit of coffee is its caffeine content whereas the pre-workout supplements contain a blend of vitamins and nutrients designed to enhance workout performance.

That being said, the main ingredient in many pre-workout supplements is caffeine which begs the question of how beneficial the rest of the blend is in enhancing workout performance. I believe these benefits are minor and when you do a cost analysis of coffee versus other supplements we see they cost considerably more.

What do you think? Have you tried coffee or any pre-workout supplements and noticed a difference? Is the additional cost of a good pre-workout supplement really worth it? Let me know in the comments section below!

Brownie Oatmeal Cookies

Ingredients:

2/3 cup whole wheat flour
1/3 cup sugar
1 cup quick cooking rolled oats
1/2 cup unsweetened cocoa powder
1 teaspoon baking powder
1/4 teaspoon salt, (optional)
1 each powdered egg substitute, (11/2 tsp. mixed with 3 TBS
water)
1/3 cup corn syrup, light or dark (or substitute honey)
1 teaspoon vanilla

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  • Mix egg replacer, vanilla, and syrup. In separate bowl, mix dry
  • ingredients, make a well, add liquid and stir till moistened.
  • On a spritzed baking sheet, form approx. 2 dozen cookies.
  • Bake at 350F for about 10 minutes Cool on sheet/wire rack for 5/5 minutes.

Chewy Oatmeal Cookie

Ingredients:

3/4 c Butter flavored Crisco
1 1/4 c Firmly packaged light brown
– sugar
1 Egg
1/3 c Milk
1 1/2 ts Vanilla
3 c Quaker (R) Quik Oats (not
– instant or old fashioned)
1 c All-purpose flour
1/2 ts Baking soda
1/2 ts Salt
1/4 ts Cinnamon
1 c Raisins
1 c Coarsely chopped Walnuts

Directions:

  1. Heat oven to 375-degrees F. Grease baking sheet with Butter Flavor Crisco.
  2. Combine Butter Flavor Crisco, light brown sugar, egg, milk and vanilla in large bow.
  3. Beat at medium speed of electric mixer until well blended.
  4. Combine oats, flour, baking soda, salt and cinnamon. Mix into creamed mixture at low speed just until blended.
  5. Stir in raisins and nuts. Drop rounded tablespoonfuls of dough 2 incheds apart onto paking sheet.
  6. Bake at 375-degree for 10 to 12 minutes, or until lightly browned. Cool 2 minutes on baking sheet.
  7. Remove to kitchen counter. About 2 1/2 dozen cookies.

Double Chocolate Oatmeal Cookie

Ingredients:

1 1/2 c Sugar
1 c Margarine; softened
1 Egg
1/4 c Water
1 ts Vanilla
1 1/4 c All-purpose flour
1/3 c Cocoa
1/2 ts Baking soda
1/2 ts Salt
3 c Quick-cooking oats
6 oz Semisweet chocolate chips

Directions:

  1. Heat oven to 350 degreeF. Mix sugar, margarine, egg, water and vanilla.
  2. Stir in remaining ingredients. Drop dough by rounded teaspoonfuls about 2 inches apart onto ungreased cookie sheet.
  3. Bake until almost no indentation remains when touched, 10 to 12 minutes. Immediately remove from cookie sheet.
  4. About 5 1/2 dozen cookies.

Cranberry-Oatmeal Cookies

Ingredients:

1 cup Flour
1 teaspoon Baking powder
1/2 teaspoon Cinnamon
1/4 teaspoon Nutmeg
1/2 cup Butter or margarine
3/4 cup Brown sugar
1 Egg
1/4 cup Milk
1 teaspoon Orange peel — shredded
1 1/2 cups Oatmeal
3/4 cup Cranberries — chopped
1/4 cup Walnuts — chopped
—–ORANGE ICING—–
1 cup Powdered sugar
1/2 teaspoon Orange peel — shredded
1/4 teaspoon Vanilla
Orange juice

Directions:

  1. Stir together flour, baking powder, cinnamon, and nutmeg. In a large mixer bowl beat butter or margarine till softened.
  2. Add brown sugar and beat till fluffy.
  3. Add egg, milk, and orange peel and beat well. Add flour mixture and beat till well mixed.
  4. Stir in oats, cranberries and nuts.
  5. Drop by rounded tablespoons onto a greased cookie sheet. Bake in a 375* oven for 10-12 minutes or till done.
  6. Remove and cool. Dip tops of cookies in orange icing to coat.

Chewy Fig Oatmeal Cookies

Ingredients:

1/4 c Brown sugar, firmly packed
1/2 c Honey
1/3 c Dried figs, ground & packed
2/3 c Margarine or butter
6 tb Egg substitute — -OR-
2 -Eggs
1 t Baking soda
1/2 ts Salt
1/2 ts Cinnamon
1/2 ts Vanilla
2 tb Dried figs, ground
1/4 ts Nutmeg
1 1/2 c All-purpose flour
1 1/3 c Quick rolled oatmeal
1/2 c Nuts, finely ground (opt.)

Directions:

  1. In a large bowl, beat brown sugar, honey, a first quantity of figs and margarine until creamy, about 3-5 minutes.
  2. Add eggs to creamed ingredients and mix until well blended. In a separate bowl, blend baking soda, salt, cinnamon, vanilla, remaining figs, and nutmeg thoroughly, and add to creamed mixture.
  3. Add flour, oatmeal, and nuts (optional) and mix 2 minutes on low speed, then 3 minutes on medium speed.
  4. Drop by teaspoonfuls on greased cookie sheet and bake at 350 F for 10 to 15 minutes according to the preference of softer or crunchier cookies.