Is protein coffee the pre-workout we’ve all dreamed of? – GOOD SHAPE

Coffee is a favorite drink among Brazilians – even for training time! Known as a potentiator in the gym, it even works when it comes to bodybuilding. However, in some countries around the world we see a new trend emerging that can catch on here too: protein coffee, that is, coffee with protein.

Coffee and protein: separated, how do they help with training?

By itself, coffee is an ally in pre-workout, as it is a natural stimulant. “It contains caffeine, which is considered a thermogenic, that is, aids in caloric expenditure, increases energy during exercise, minimizes fatigue, and aids in fat loss“, explains Thalia Gutierrez, clinical nutritionist at Hospital São Cristóvão Saúde. “In addition, it is calorie-free and has excellent vitamins and minerals. Thus, it can be considered a source of antioxidants, which is essential to boost immunity and keep the body in good working order.”

Here comes some information, of course, that you already know: despite all these benefits, coffee should be consumed in an adequate volume (no more than three cups a day, on average), including so that it has a positive role in training.

Protein, on the other hand, is a darling of those who work out. In the pre-workout, consuming protein-rich foods or supplements that can be mixed with water or smoothies with fruits helps in mass gain. Mainly, it is important for muscle recovery after the practice of physical activity.

Some protein foods are well known, such as red and white meat, as well as milk and its derivatives.

“Supplements are also an option, if your needs are not met with food alone”, explains the nutritionist. “However, it is important to highlight that supplements are not indicated for everyone, since each one has their own need. It takes a professional approach to include them in the diet.”

Proffee: Does the protein coffee mix work?

Although unusual, at first, the combination of coffee and protein can, indeed, improve and intensify performance in trainingincreasing energy and concentration to perform the exercises, delaying fatigue, improving the supply of nutrients to the muscles, stimulating energy expenditure, helping to burn fat and strengthening the immune system.

However, despite looking incredible, care must be taken when consuming this mix. “There are harms. Excessive consumption of coffee can cause several problems, such as: chronic insomnia, tachycardia, changes in the nervous system, high blood pressure and anxiety attacks. Already excess protein can overload the kidneys, cause liver problems, increase the risk of cardiovascular diseases and accelerate possible kidney diseases. So, it’s better to avoid an excess of both”, says Thalia.

After all, how do you know which is the best pre-workout?

If the mixture of coffee and protein, or “proffee”, as it has been called out there, seems too much for you… don’t worry! There are simpler – and more natural – ways to choose a good pre-workout to keep track of your physical activity practices. The ideal is always to look for a nutritionist who understands and creates a food routine according to your needs, since food is fundamental to obtain the expected results with the training routine.

“Furthermore, it is important to have adequate hours of sleep and ensure good hydration. Drinking water and being well rested are important factors”, says the professional.

Another point to always keep in mind is that physical training requires energy – which can be easily found in food. In addition to the protein, it is necessary maintain a diet rich in macronutrientswhich will help you gain muscle mass, define your body or lose weight.

“An example of a qualitative pre-workout: whole grain bread (carbohydrate), scrambled eggs (protein), nuts (lipids) and coffee with milk (thermogenic + protein)”, she suggests. “Remember that the amounts of each food should follow the intensity and type of your training, food routine and goal. Consume your pre-workout at least 30 minutes before working out.”