Fatigue, poor sleep, and stress impact you and your workouts more than you may realize. How many times have you gone to work out and just felt like it took way longer than normal to get moving? No matter what time of day you go to the gym, fatigue will always be there.

• Early morning workout? Didn’t get enough sleep the night before.
• Mid-day workout? Stress from running around at work all day.
• Late night workout? Exhausted from a whole day of work.

The Secret to Battling Fatigue: Caffeine

When I’m extra exhausted, my secret weapon is caffeine. Pick your poison: coffee, tea, sugar-free energy drinks, pre-workout supplements, espresso—you name it, I’ve tried it. Sometimes I even combine them!

Why Caffeine?

We typically drink caffeine in the morning to wake up and get a little extra energy before work. Why not use this to our advantage before a workout? Just think of how much more energized you would feel during your training session if you had a cup of coffee beforehand.

Caffeine has been shown to increase alertness, energy, the ability to concentrate, and get your nervous system primed to work out!

How to Incorporate Caffeine into Your Pre-Workout Routine

Start Small

My advice for adding caffeine to your pre-workout routine is to start small. Begin with a half-cup of coffee and see how you feel. If you still feel tired, add a shot of espresso next time.

A general range to see a performance/energy boost is anywhere from 100mg-300mg of caffeine before your workout. For reference, a short brewed coffee from Starbucks has 155mg, while a grande brewed coffee contains 310mg.

Understand Your Tolerance

Your body’s tolerance to caffeine is going to be individualized to you and your typical daily caffeine consumption. Pay attention to how your body reacts and adjust your intake accordingly.

The Benefits of Pre-Workout Caffeine

• Increased Alertness: Caffeine helps wake you up and makes you more aware of your surroundings, which can be particularly helpful if you’re doing complex movements or need to stay focused.
• Boosted Energy: The extra energy from caffeine can help you push through tough workouts, especially when you’re feeling tired.
• Improved Concentration: Better concentration means better form and more effective workouts.
• Enhanced Nervous System: Caffeine gets your nervous system ready for action, improving your overall performance.

Caffeine is a Tool, Not a Necessity

By no means is caffeine required to work out. But on the days when you feel like you need a little extra kick, it’s a valuable tool to have in your tool belt.

Conclusion

Fatigue, poor sleep, and stress can take a toll on your workouts, but incorporating caffeine into your pre-workout routine can help you overcome these obstacles. Start small, understand your tolerance, and use caffeine as a tool to boost your energy, alertness, and concentration during your workouts. With this strategy, you’ll be able to tackle your fitness goals with renewed vigor, no matter how tired you feel.

Remember, good habits and consistency are key to long-term success. Use caffeine wisely to enhance your workouts and keep pushing toward your fitness goals!

Fatigue, poor sleep, and stress impact you and your workouts more than you may realize. How many times have you gone to work out and just felt like it took way longer than normal to get moving? No matter what time of day you go to the gym, fatigue will always be there.

• Early morning workout? Didn’t get enough sleep the night before.
• Mid-day workout? Stress from running around at work all day.
• Late night workout? Exhausted from a whole day of work.

The Secret to Battling Fatigue: Caffeine

When I’m extra exhausted, my secret weapon is caffeine. Pick your poison: coffee, tea, sugar-free energy drinks, pre-workout supplements, espresso—you name it, I’ve tried it. Sometimes I even combine them!

Why Caffeine?

We typically drink caffeine in the morning to wake up and get a little extra energy before work. Why not use this to our advantage before a workout? Just think of how much more energized you would feel during your training session if you had a cup of coffee beforehand.

Caffeine has been shown to increase alertness, energy, the ability to concentrate, and get your nervous system primed to work out!

How to Incorporate Caffeine into Your Pre-Workout Routine

Start Small

My advice for adding caffeine to your pre-workout routine is to start small. Begin with a half-cup of coffee and see how you feel. If you still feel tired, add a shot of espresso next time.

A general range to see a performance/energy boost is anywhere from 100mg-300mg of caffeine before your workout. For reference, a short brewed coffee from Starbucks has 155mg, while a grande brewed coffee contains 310mg.

Understand Your Tolerance

Your body’s tolerance to caffeine is going to be individualized to you and your typical daily caffeine consumption. Pay attention to how your body reacts and adjust your intake accordingly.

The Benefits of Pre-Workout Caffeine

• Increased Alertness: Caffeine helps wake you up and makes you more aware of your surroundings, which can be particularly helpful if you’re doing complex movements or need to stay focused.
• Boosted Energy: The extra energy from caffeine can help you push through tough workouts, especially when you’re feeling tired.
• Improved Concentration: Better concentration means better form and more effective workouts.
• Enhanced Nervous System: Caffeine gets your nervous system ready for action, improving your overall performance.

Caffeine is a Tool, Not a Necessity

By no means is caffeine required to work out. But on the days when you feel like you need a little extra kick, it’s a valuable tool to have in your tool belt.

Conclusion

Fatigue, poor sleep, and stress can take a toll on your workouts, but incorporating caffeine into your pre-workout routine can help you overcome these obstacles. Start small, understand your tolerance, and use caffeine as a tool to boost your energy, alertness, and concentration during your workouts. With this strategy, you’ll be able to tackle your fitness goals with renewed vigor, no matter how tired you feel.

Remember, good habits and consistency are key to long-term success. Use caffeine wisely to enhance your workouts and keep pushing toward your fitness goals!

 

BY CONNOR FLAHIVE