Fitness is an important part of our gluten free lifestyle. Over the years, I’ve discussed the “secrets” to getting and keeping fit with various trainers and fitness experts.
In a recent conversation with my trainer, Horatio Reid, we discussed boosting energy and increasing endurance during workouts.
He reminded me of one novel idea I couldn't wait to investigate further and share with you. It's far more affordable than other specialized and expensive supplements and "potions" on the market. It's also quite common and easy to find...
As you'll see, there are scientific reasons it works for some. In fact, other athletes and trainers I’ve talked to recently also supplement their pre-workout diets with this to enhance energy and endurance.
Even some simply looking to keep healthy are getting a little extra workout boost from it...
In a recent conversation with my trainer, Horatio Reid, we discussed boosting energy and increasing endurance during workouts.
He reminded me of one novel idea I couldn't wait to investigate further and share with you. It's far more affordable than other specialized and expensive supplements and "potions" on the market. It's also quite common and easy to find...
As you'll see, there are scientific reasons it works for some. In fact, other athletes and trainers I’ve talked to recently also supplement their pre-workout diets with this to enhance energy and endurance.
Even some simply looking to keep healthy are getting a little extra workout boost from it...
What is This Mystery "Supplement"?
Caffeine. That’s right...The acceptable “drug” 80% of all Americans consume in their morning coffee each day!
[NOTE: This article is not a recommendation to use caffeine to enhance your workouts. It is intended only as a source of current information about this topic.
You should always consult your physician before taking any drug, natural or otherwise, or before beginning an exercise program. Some individuals are highly sensitive to caffeine, which can lead to serious complications or death. Caffeine is not regulated by the Food and Drug Administration; therefore, standard concentration, regulation, or dosing do not exist.]
The same chemical so many of us look to for help waking up can also help us when it comes to maximizing our time exercising!
Now, before we decide to increase our caffeine intake, let’s take a look at the science behind the caffeine-exercise connection...
Research shows caffeine delays fatigue during prolonged exercise. How?
Caffeine slows the breakdown of a substance in our muscles called glycogen. This is a substance stored in the muscles and liver as an energy reserve. It is made from carbohydrates (like grains, potatoes, and sugary foods) that we eat and, in turn, used as “fuel” in our bodies.
When we don’t use all of this fuel, it is stored in our muscles and liver. The amount of glycogen stored is usually only enough for normal everyday activities and light exercise.
That means, for a more intense workout, glycogen stores become depleted long before the workout is over. We run out of energy. That leads to fatigue and a less-than-optimal workout.
Caffeine to the rescue! It helps the body store more glycogen than usual by slowing its breakdown in our muscles. More glycogen means more energy for our workouts!
My Secret Way to a Quick and Affordable Pre-Workout "Jolt"!
Many of the people I talked to mentioned using caffeine tablets to get their boost. I have a much better (and tastier!) way to do it. A single caffeine tablet that provides 200mg of caffeine can cost as much as $0.25!
That may not sound like much but it adds up. Besides, when there's a more affordable, sensible and all natural way to do something... why not!?
What do I do? I make Chocolate Covered Coffee Beans! Munch on these about three hours before your workout (according to research from Rice University this is the best time to do it) and you're ready to GO!... for pennies!
How many do I eat? I am experimenting with my personal results. Most people I talked to are taking one 200 mg caffeine pill. That would be about 17 chocolate covered coffee beans at 12 mg each.
Why do I make them instead of buy them?
First, using Enjoy Life Chocolate Chips, I know I am eating allergy free.
Second, it's another way to save money. In coffee shops, chocolate covered coffee beans can cost as much as $15 per pound. Using my easy method, I can make my own for about $6.50 per pound. That’s less than half the “coffee shop” price. My little caffeine power pills cost less than a penny each!
That may not sound like much but it adds up. Besides, when there's a more affordable, sensible and all natural way to do something... why not!?
What do I do? I make Chocolate Covered Coffee Beans! Munch on these about three hours before your workout (according to research from Rice University this is the best time to do it) and you're ready to GO!... for pennies!
How many do I eat? I am experimenting with my personal results. Most people I talked to are taking one 200 mg caffeine pill. That would be about 17 chocolate covered coffee beans at 12 mg each.
Why do I make them instead of buy them?
First, using Enjoy Life Chocolate Chips, I know I am eating allergy free.
Second, it's another way to save money. In coffee shops, chocolate covered coffee beans can cost as much as $15 per pound. Using my easy method, I can make my own for about $6.50 per pound. That’s less than half the “coffee shop” price. My little caffeine power pills cost less than a penny each!
See how to make your own here! (Of course, you don’t have to make a pound all at once. It’s so easy, you can make a few days' supply at-a-time.)
What is the Right Amount of Caffeine to Enhance Workouts?
There is no specific recommended dose of caffeine. To provide comparisons that may help make you aware of your caffeine intake, here’s the caffeine content of some common food and beverages:
12-ounce soda ~ 40-50 mg
1-ounce single espresso shot ~ 30-50 mg
1 cup of drip-brewed coffee 107-151 mg of caffeine (depending upon the variety of coffee bean used and the roasting process and time)
6-ounce bar of dark chocolate 50-100 mg
A single dark chocolate covered roasted coffee bean is estimated to have 12 mg of caffeine. (Keep in mind that caffeine content in individual coffee beans varies greatly.)
Now... Go enjoy some chocolate covered coffee beans AND your workout!
12-ounce soda ~ 40-50 mg
1-ounce single espresso shot ~ 30-50 mg
1 cup of drip-brewed coffee 107-151 mg of caffeine (depending upon the variety of coffee bean used and the roasting process and time)
6-ounce bar of dark chocolate 50-100 mg
A single dark chocolate covered roasted coffee bean is estimated to have 12 mg of caffeine. (Keep in mind that caffeine content in individual coffee beans varies greatly.)
Now... Go enjoy some chocolate covered coffee beans AND your workout!
This Week’s Trivia Question... Answered!
The Question: What super-affordable, common pantry item can you use to enhance your workouts and increase your endurance? (Save money on those expensive supplements!)
The Answer (You know it now!): Caffeine!
The Answer (You know it now!): Caffeine!
Up Next on GlutenFreeGigi.com...
Tuesday continues our series of Gluten Free Gigi’s "How To" Videos of Top 12 Recipes from Year 1!
Next Thursday, I’ll serve up another exciting A Side of Science with information to keep us informed and healthy!
Thanks for stopping by! I’d love to hear from you in the comments below!
Enjoy the rest of this gluten free, dairy free, soy free, nut free, vegan, (and sometimes raw foods!) week!
xo,
Gluten Free Gigi
Next Thursday, I’ll serve up another exciting A Side of Science with information to keep us informed and healthy!
Thanks for stopping by! I’d love to hear from you in the comments below!
Enjoy the rest of this gluten free, dairy free, soy free, nut free, vegan, (and sometimes raw foods!) week!
xo,
Gluten Free Gigi
Don’t take my word for it... Check my sources!
“Central Nervous System Effects of Caffeine and Adenosine on Fatigue,” Davis et al, Feb. 2003, American Journal of Physiology –Regulatory, Integrative and Comparative Physiology
Bowes and Church’s Food Values of Portions
Rice University
Livestrong.com
NutritionFacts.com
Bowes and Church’s Food Values of Portions
Rice University
Livestrong.com
NutritionFacts.com
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