Tag Archives: caffeine

5 Caffeine Fitness Benefits

Go ahead, fill up that second cup of coffee. Turns out there are many caffeine fitness benefits!

caffeine fitness benefits
High Protein Vanilla Cinnamon Cappuccino

Caffeine is the most popular drug in the United States, especially as Americans look for new and convenient ways to boost their energy. There are several caffeine fitness benefits and lucky for us, there are many sources of caffeine:

  • Coffee
  • Tea
  • Energy Drinks
  • Chocolate
  • Pre-Workout Mixes
  • Yerba Mate
  • Guarana Berries

Protein Packed Vanilla Cinnamon Cappuccino Recipe

While some sources are higher in caffeine than others, it doesn’t matter so much where you get your caffeine from. It’s matters more how much you’re getting (although obviously 100 mg of caffeine from coffee is easier/healthier than eating 1 lb of chocolate to get your caffeine). As far as the benefits of caffeine for fitness results go, here are 5:

1. Decreased Fatigue Time

In a study done with strength and endurance training athletes (TBA), athletes reported feeling less fatigued in between sets. Caffeine consumption did not result in greater power output however.

2. Increased Alertness

The caffeine jolt from a cup of coffee or a pre-workout will increase alertness prior to and during workouts. This is particularly helpful when strength training and being aware of weight balance, and when switching positions quickly during endurance training.

3. Increased Metabolism

Caffeine is present in most fat burning supplement complexes, but the metabolism increasing effect of caffeine is only temporary. Where caffeine really makes a difference is by stimulating an individual to get up and get moving when they might otherwise feel sluggish and want to sit. The extra movement stimulated by caffeine is more likely to help burn extra calories as opposed to just drinking more coffee to try to burn fat.

4. Increased Focus

An athlete with more focus can accomplish a lot more. Caffeine enhances motor performance and cognitive performance allowing an athlete to focus on their immediate goal with greater intensity.

5. Decreased Recovery Time

Due to the vasodilating effect of caffeine, more blood and nutrients are able to rush to sore muscles allowing them to potentially heal faster or at the very least feel better.

4 Keys to Faster Recovery

The 4 Best Ways to Heal Sore Muscles

250-350 mg of caffeine is generally where you’ll experience these caffeine fitness benefits but it also depends on your tolerance. Some people can barely handle 50 mg of caffeine and are better off using a non-stimulant, amino acid based pre-workout drink. Other people barely feel 150 mg of caffeine and can handle two scoops of a pre-workout mix with no problem. I generally have 1 cup of coffee (~100 mg of caffeine) in the morning and 150-200 mg caffeine pre-workout from either black coffee or a pre-workout mix several hours later to experience the caffeine fitness benefits. You may need more caffeine, less caffeine, or no caffeine depending on your needs.

Protein Packed Vanilla Cinnamon Cappuccino Recipe

Coffee lovers and fitness lovers unite over this Protein Packed Vanilla Cinnamon Cappuccino recipe that will keep you full and focused for hours!

If you’ve never had protein packed baked goods (like Lenny & Larry’s protein cookies or Quest products) with a cup of coffee you’re missing out. But, now imagine having a protein-caffeine packed breakfast in one hot, foamy slurp. Here’s how to make this Vanilla Cinnamon Cappuccino recipe:

1/3 scoop Scivation vanilla whey protein
4 oz. skim milk
8 oz. coffee
1 tsp. cinnamon 1 tsp. honey

+ Blend the vanilla whey protein and skim milk for 30 seconds, or until frothy.
+ Microwave for 30 seconds.
+ Add piping hot coffee and blend for another 30 seconds.
+ Pour into a large mug and sprinkle cinnamon.
+ Drizzle honey over the frothy, cinnamon coated foam and serve.

Nutrition Info
Calories: 104
Protein: 16 g
Carbohydrates: 10 g
Fat: 0 g

Pair this cappuccino with a stack of whole wheat pancakes, Kodiak Cake Cookies, Lenny & Larry’s cookies, a fruit salad, or a Homemade Sausage Egg McMuffin for a delicious, satiating breakfast.

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Does Your Pre-Workout Have These Ingredients?

Does your pre-workout have the necessary ingredients to deliver the energy you need to give 110% in your workouts? Most pre-workouts have intense names like C4 and N.O Xplode, but then fall short when it comes to delivering the serious pump you’re craving. When I look for pre-workouts, or recommend pre-workouts I generally look for these ingredients:

1. Caffeine (Obviously)

There are caffeine-free pre-workouts available on the market but I personally haven’t used them and don’t plan on it. Then, there are the polar opposite of these pre-workouts on the market: pre-workouts with 300+ mg of caffeine. I drink coffee throughout the day so, when I shop for a pre-workout, I generally look for a caffeine dose of roughly 150 mg. It can be a little more or less but I’ve found that 150 mg is more than enough to increase my alertness and focus.

2. Beta Alanine

At this point, I don’t even seriously consider taking a pre-workout without at least 1 g of Beta Alanine per serving. Beta Alanine acts as a fatigue (lactic acid) buffer which helps you workout with more intensity and for a longer duration. MyProtein My Pre packs a powerful Beta Alanine punch and meets my caffeine criteria. So does Neon Sport Volt, which is another one of my favorite pre-workouts.

3. Citrulline Malate

Citrulline Malate is another serious fatigue fighter. By reducing the amount of ammonia in the blood, Citrulline may help postpone lactic acid build up. Studies have also shown that excess Citrulline in the blood may lead to increased arginine in the blood resulting in greater NO production (a.k.a a bigger pump).

4. Creatine (optional)

Depending on your physique and your goals, creatine may be a fantastic ingredient for you and luckily it’s in almost every relevant pre-workout (in relatively small doses) so you’ll probably get it one way or another.  From my own experience, I’ve found creatine to be very useful for heavy sets of  1-3 reps. As far as aesthetics go, I’ve actually benefited from stopping my intake of creatine to look drier, more lean, and I’ve seen greater vascular and striation visibility.

These are the Pre-Workouts I’m mainly interested in now:

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Thanks to my friends at MyProtein for hooking me up with your MYPRE to test out. I’ll be giving a full review of it soon!

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