Following on from Part 1 of the article, Matthew Smith continues with his reasons why your weight loss goals should allow you to continue reaching for that cup of coffee.
5. Consume your coffee 60 minutes before a workout
Most studies  find better results from caffeine when consumed around 60 minutes before a workout (though it should be noted that the dosage used in the second study was a lot higher than a normal person would consume), remember that your workout would not include your warm up, so take your coffee 60 minutes before the main part of your workout. RELATED: RECOMMENDED PLANS FOR YOU
6. Don’t use high calorie coffee
A quick check of the Starbucks website shows me that a Venti Iced Mocha Frappuccino Blended Coffee with whipped cream comes to 520 calories.
You will not lose weight whilst drinking this form of coffee before a workout! A black coffee is around 2 calories, or 15 if skimmed milk is added, you can fit these very easily into a calorie controlled diet and still lose weight.
7. Consume 3-4mg of caffeine per kg of bodyweight
This might be a bit tricky to work out but bear with me here because this is probably the most important point. Many studies tend to measure the amount of caffeine used by how much is administered per kg of the person’s body weight.
This makes sense if you think about it, a 110kg bloke will handle a large dose of caffeine better than a 50kg one, so researches would use a mg per kg measurement to ensure that both men received the same ratio of caffeine.
Many studies use doses between 4-6mg/kg as this is seen as the best dose, though there have been studies that use much higher than that. As higher doses tend not to cause much difference to performance  but are more likely to cause negative side effects. I would personally recommend a dosage of between 3 and 4mg per kg.
So for a 70kg man a dosage would equal 210mg (3mg/kg) or 280mg (4mg/kg). Which is around 2-3 large cups of coffee (100mg each).
8. Don’t drink it if you don’t like it, there are other alternatives
Coffee is there to be enjoyed, as a source of caffeine it is average so if you don’t like it there are other sources you can use. The issue with coffee is that there is a large difference in the amount of caffeine present in each cup of coffee, a study by McCusker, Goldberger, & Cone (2003) found that there was a huge difference in caffeine content (259-564 mg/dose) in the same coffee from the same place over the course of 6 days .
As I mentioned before, getting the dosage correct can make a huge difference to your performance so having a cup of coffee that is twice as strong as yesterday’s could adversely affect your performance.
What I want to make clear is that coffee and caffeine are not the same.
Coffee is made up of various different compounds that are in much higher concentrations (60% compared to less than 2%) than in pure caffeine . So if you hate the taste of coffee but still want the benefits associated with caffeine use, I would recommend using caffeine pills such as Pro Plus, which are 50mg per tablet.
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