Is Caffeine Killing Your Gains?

Although coffee can be used safely, I personally used to prioritize coffee over food in the morning because I would wake up exhausted. ⁣I thought that was going to “𝘨𝘪𝘷𝘦 𝘮𝘦 𝘦𝘯𝘦𝘳𝘨𝘺 🪫”⁣

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But the truth is… ⁣I was 𝘂𝗻𝗱𝗲𝗿𝗲𝗮𝘁𝗶𝗻𝗴 and skipping meals. ⁣My 𝗴𝘂𝘁 𝗵𝗲𝗮𝗹𝘁𝗵 was a mess, which lead to poor sleep and anxiety,⁣ And I was fuelling that vicious cycle with caffeine and pre-workout.⁣

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Putting caffiene into your body when it has no proper nutrients is like stepping on the accelerator of your car without fuel in the tank … ⁣

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And even worse - taking stimulants when you’re under-slept is like driving with the emergency brake on‼️ ⁣

Before reaching for pre-workout supplements or energy drinks, it's important to address the root causes of fatigue and prioritize a balanced approach to fitness. Adequate sleep and recovery, hydration, stress management, and a balanced diet are crucial for optimal athletic performance. Consuming caffeine strategically can help enhance athletic performance, but it should never be used as a band-aid solution for underlying health issues.

Before reaching for that pre-workout supplement or energy drink, it’s essential to understand the underlying reasons for your fatigue. Caffeine can be a useful tool for enhancing athletic performance, but only when used strategically. Otherwise, it can have detrimental effects on your health and fitness goals.

Just like everything else - too much of 1 thing, even if it is a good thing, can have negative consequences.

Let’s Explore the pros and cons of caffeine consumption and provide tips on how to use caffeine wisely.

First, let's talk about caffeine metabolism. Some people metabolize caffeine more quickly than others, which means the same amount of caffeine can have different effects on different individuals. About 59% of people are slow caffeine metabolizers!!! Slow caffeine metabolizers may get nervous and anxious after drinking coffee or other caffeine-containing products. They are also less likely to benefit from caffeine when it comes to exercise - in fact, it may even reduce their athletic performance.

Fast metabolizers, on the other hand, are unlikely to get nervous or anxious after drinking coffee, and they are more likely to benefit from caffeine as an athletic performance booster. Understanding your caffeine metabolism can help you make informed decisions about when and how much caffeine to consume.

How caffeine benefits you will be dependent on multiple factors including your lifestyle, internal and external stressors and ability to metabolise caffeine - caffeine consumption follows an inverse U-shaped curve. That means there's a sweet spot where caffeine consumption can enhance athletic performance, but too much caffeine can lead to over-stimulation and muscle catabolism. Consuming too much caffeine can cause dehydration, leading to muscle cramps and fatigue. High levels of caffeine can also increase cortisol levels, which can break down muscle tissue, leading to muscle loss. Therefore, it's essential to consume caffeine in moderation and avoid exceeding your body's tolerance.

Lets talk about where you are getting your caffeine from…

1. Energy drinks are a common source of caffeine, but they can have negative effects on your health. The Food and Drug Administration (FDA) doesn't regulate energy drinks, which are essentially liquid dietary supplements. A 16-ounce can of Monster Energy contains 233 calories and 56 grams of sugar, more sugar than you get in two small Dairy Queen ice cream cones. High doses of niacin in energy drinks can damage the liver if consumed over months or years. Taurine, an amino acid commonly found in energy drinks, offers numerous health benefits, but comes along witht the collateral damage of sugar or artificial sweeteners that will undoubtedly have a negative impact on the gut.

2. Pre-workout supplements have become increasingly popular among athletes and fitness enthusiasts, with many people using them to boost energy and enhance performance during workouts. However, the use of pre-workout supplements has also been associated with negative side effects and concerns about their long-term impact on athletic performance. One of the key issues with pre-workout supplements is that they are often used as a band-aid solution for underlying issues that are affecting energy levels and athletic performance.

3. Coffee actually has scientifically proven benefits for health and longevity. A large body of evidence suggests that consumption of caffeinated coffee does not increase the risk of cardiovascular diseases and cancers. In fact, consumption of 3 to 5 standard cups of coffee daily has been consistently associated with a reduced risk of several chronic diseases. Caffeine is a performance and endurance enhancer; it can strengthens muscle contraction, reduces the exerciser’s perception of pain, and increases fatty acids in the blood, which supports endurance. Coffee also has important antioxidants which can have beneficial effects on health and longevity.

Here are a few tips to make sure that you are consuming caffeine responsibly!

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• Eat breakfast that is well balanced (protein, fats and yes carbohydrates too!) No coffee before food! … or instead of food.⁣ Be mindful of what you are adding to your coffee as well - coffee itself may have benefits but the tablespoon of sugar or syrup and heavy cream aren’t doing your body any favours!

• Dial in a sleep schedule that allows you to get 7+ hours of uninterrupted sleep! ⁣No caffeine after 12pm so that your circadian rhythm and sleep cycle is not disrupted.

• Optimize your gut health by avoiding processed food. Gut dysbiosis will cause an immune response that triggers a release of cortisol, blocking deep sleep and aggravating your nervous system - tired and wired is often a symptom of leaky gut. ⁣

• Make sure you stay hydrated! Fatigue is often connected to lack of hydration, and it doesnt matter if you’re chasing gains or on a fatloss journey, water is a key for optimizing fatloss and muscle protein synthesis.

• Check your labels!! If you are taking pre workout, try to find one that is free of harmful additives or artificial sweeteners.

In conclusion, caffeine can be a useful tool for enhancing athletic performance, but it must be used wisely. Understanding your caffeine metabolism, consuming caffeine in moderation, and addressing the root causes of fatigue are key to optimizing athletic performance. Avoiding excessive caffeine consumption can prevent over-stimulation and muscle catabolism, leading to muscle loss. Prioritizing a balanced approach to fitness, including adequate sleep and recovery, hydration, stress management, and a balanced diet, is crucial for achieving your health and fitness goals. So next time you reach for that energy drink or pre-workout supplement, consider WHY and proceed with caution.