Why Coffee?

Coffee serves as a natural stimulant, with caffeine enhancing your workout by boosting blood flow and increasing alertness. However, individual reactions to caffeine can vary, so it’s essential to ensure that it fits safely within your exercise routine. A standard cup of coffee contains approximately 95 mg of caffeine, while a healthy adult can safely consume up to 400 mg daily. For pre-workout consumption, you don’t need more than 100 mg—perhaps even just half a cup. Interestingly, many find that less caffeine can be more effective.

Why Water?

Water might seem like the most mundane choice, but its importance as the safest and most effective pre-workout beverage cannot be overstated. Staying hydrated provides energy and, for added flavor, a splash of lemon can do wonders. Wait about an hour or two after drinking a couple of glasses before exercising. While I’m not a fan of sugary sports drinks, coconut water can be a good source of electrolytes to prevent nausea or dehydration during and after workouts.

Note: Some studies suggest that adding Celtic salt or pink Himalayan salt to your water may enhance hydration. I’ve recently tried this without noticing a significant change, but just a pinch can suffice. If you have blood pressure concerns, consult with a doctor before trying this.

Why Food?

Foods like eggs, bananas, oatmeal, and vegetables can also serve as effective pre-workout options. Avoid high-sugar protein bars and consider healthier alternatives like Greek yogurt, nuts, or low-sugar smoothies if you're working out later in the day. Organic bananas with PLU #9, cage-free brown eggs, and low-sugar, steel-cut oats are excellent choices. Be sure to allow a couple of hours for digestion before exercising, as this ensures your body can utilize these nutrients effectively.