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Coffee is it Friend or Foe?

Reprinted with permission from Brett Clark at BC Fitness

                 

Coffee…Is it a FRIEND or a FOE… Let’s talk about America’s favorite pre-workout: coffee. Caffeine gets a bad rap from time to time, but when used smartly, it's actually one of the most effective (and legal) performance enhancers out there.

 

The Perks of the Perk: Coffee boosts alertness and reaction time improves endurance during workouts. Coffee supports fat oxidation (helps your body use fat for energy) may enhance strength output, especially in trained individuals. Some studies even link coffee to reduced risk of chronic disease (type 2 diabetes, Alzheimer’s, etc.)

 

But Wait...doesn’t coffee dehydrate you? Nope. That myth needs to be buried next to "protein ruins your kidneys" and "you can turn fat into muscle." Caffeine has a mild diuretic effect, but your body adjusts with regular use. The fluid in your coffee still counts toward your daily hydration. Black coffee = 95% water.

 

Not all coffee is created equal. There’s coffee, and then there’s dessert disguised as coffee. A plain 10-calorie cup of black coffee is a performance tool. A 400-calorie iced caramel macchiato with extra whip is a milkshake with a marketing team. If your “coffee” order comes with a dome lid, sprinkles, and a sugar crash...you’re not fueling your workout; you’re sabotaging it.

 

Pro Tips: Go black or keep it light with a splash of milk or unsweetened alternative milk. Time caffeine intake about 30–60 minutes before training. Don’t overdo it, 400mg (about 4 cups) per day is the general upper limit for most healthy adults. Bottom Line: Coffee can absolutely be a fitness ally. Just don’t confuse a drive-thru milkshake for metabolic magic.        

 

Want more nutrition or fitness information? Contact Brett C with BC Fitness


 
 
 

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