Better pre-workout… coffee or beetroot juice?
Last week, we received a glimpse into the beneficial effects of drinking coffee before completing an endurance related activity. However, what about those of us who aren’t triathletes, marathon runners, or Olympic rowers??
The truth is, the majority of the more common everyday sports like hockey, basketball, football, baseball, etc, rely on more anaerobic energy systems, and are characterized by short, high intensity intermittent bouts of effort. Therefore, these sports may not receive the same ergogenic benefits from coffee.
Part 2: Coffee Improves speed-endurance and high intensity intermittent exercise.
Unfortunately, the research on coffee as an ergogenic aid for anaerobic and power activities is not as clear cut. What we do know is that caffeine can aid individuals performing intermittent bouts of high intensity exercise lasting 4-6s long (most of our SST athletes fall under this category!!). In addition, sports requiring speed endurance (1-3min bursts) also seem to be aided by caffeine consumption.
What about resistance training? Can coffee improve my 1RM?
Sorry guys, not this time. Maximal strength seems to be unaffected by caffeine intake.
However… recent studies involving lower body repetitions to failure offer introductory evidence that caffeine improves endurance in the weight room. More reps = more growth = bigger, stronger, and more powerful legs.
- Coffee consumption enhances endurance performance.
- Coffee consumption can enhance some aspects of anaerobic and power performance.
What if I told you there may be another natural dietary food product that may be superior to coffee as a pre-workout?
That’s right, the emergence of beetroot juice as an ergogenic aid is receiving lots of attention in today’s sports science nutrition research!
Next week, we will find out exactly what all the “buzz” is about…