Ever tried a pre-workout shake? Most guys who work out have been taking pre-workouts. A pre-workout is damn popular in the fitness scene since they give you energy. But can they affect your testosterone? The mainstream pre-workouts just give you an itching face due to the beta-alanine, a feeling I generally hated. After a while, you get used to the shakes and you need to take some time off. Aren’t there better alternatives? Or even natural less sugary tasting alternatives?

I have one! It’s cheap, easy to make and it tastes damn delicious too. French press coffee is my all-time natural pre-workout. It’s like coffee on steroids.

If you don’t like coffee I’ll give you a solution at the end of this article.

Caffeine and your testosterone

Caffeine has been demonized multiple times by scientists. It’s the “new drug” with a big addicted population. Many people drink more than five cups a day and get completely anxious when they can’t get their cup of Joes.

Caffeine indeed raises your cortisol levels and cortisol is linked with lowering testosterone. That’s not the best start, isn’t it?!

They found that caffeine had some potential to benefit training outcomes via the increase of testosterone. The only downside was that benefit might be counteracted by the increase in cortisol which leads to a decline in the testosterone: cortisol ratio.

I highlighted the word might with a reason; those investigators were not so certain about their result.

But in this case, the answer is a bit more complex, you can drink coffee pre-workout and still boost your testosterone. Well at least according to the studies and my blood results. I used coffee for a long time before I work out and it didn’t harm me. I know that this will make a lot of people happy.

Go on; celebrate it with a cup of coffee.

The science behind it in men and women

 

Caffeine is a stimulant but that’s something most people will already know. Caffeine activates cAMP which is a secondary signaling messenger in our oh so beautiful but complex endocrine system.

Since the endocrine system is a collection of glands of an organism that secrete hormones directly into the circulatory system, it’s logical that it influences testosterone. Once they’re into the circulatory system they are to be carried to the target organs. So for the males, our testes produce testosterone while the ovaries produce estrogen in women.

Women vs. caffeine

There’s also a correlation between caffeine and testosterone in women. Women who drank more than two cups of coffee per day or had four cans of soda had the lowest testosterone levels.

There is a big but with the women part of this study, they could drink coffee or soda. Soda is full of sugar and sugar isn’t labeled as the most healthy ingredient. So sugar and maybe their lifestyle could have influenced this study as well. It’s important that you always look at the bigger picture and most studies are only looking at one factor at a time.

Men vs. caffeine

Men, on the other hand, had a raise of 10% in testosterone levels.

The study also stated that you shouldn’t drink more than 3 8 oz (235 ml) cups (that’s 250 mg of caffeine in one day).

It’s more than a testosterone booster

Caffeine is a really good pre-workout, no wonder that you can find it in the most popular pre-workouts. One study found that there was an increase in anaerobic performance and muscle endurance after one hour after caffeine intake. This was compared to a placebo group that showed no change.

A one-hour pre-workout caffeine intake increased muscular strength on bench and leg press in comparison to a placebo group. It’s important to take note that this conclusion was followed by another finding. They stated that acute caffeine intake does not significantly alter muscular strength or endurance during these exercises. They closed with the conclusion that the practical importance of increased muscular endurance remains to be explored. (study)

The French Press and how to prepare it

I discovered French press coffee by coincidence. The lady at our local coffee shop in college knew that I liked my coffee pretty strong so she suggested it to me. I rarely drunk filter coffee again.

What You’ll Need

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• French Press
• Coffee (I let them blend my beans in the shop and I’m a big fan of Java Coffee )
• Grinder (if you buy beans)
• a traveling mug in case you need to keep the coffee warm
• Measuring spoon (was included with the French Press) or a food scale
• a kettle or a water boiler
• a timer

When you see all the things you need you’ll probably freak out a bit. Don’t worry, it’s cheaper than a regular coffee maker. The most expensive part will be the French Press since most people already have a food scale. You don’t need the measuring spoon, a teaspoon and a food scale will do the same job. Now it’s time to make a delicious French Press.

How to Brew French Press Coffee aka the pre-workout drink

Step 1

Fill your coffee mug with some filtered tap water or fill multiple cups if you’re making coffee for multiple persons.

Step 2

Pour the water in your kettle and wait till it boils. You don’t need a kettle you can also boil your water in a pan or microwave it. I prefer a kettle since it takes the least amount of time.

Step 3

While your water is getting to the temperature you can start measuring out your coffee beans or ground coffee. You need seven to ten grams of coffee per cup of coffee; this is about two teaspoons of coffee or one measuring spoon.

If you use coffee beans you’ll still have to grind your beans.

Step 4

Add the coffee into your French Press and pour the cooking water over it. Set your timer for four minutes and place the plunger on the pot. Don’t press it yet! You have to wait to press it till the four minutes are over.

Step 5

Once the timer goes off it’s time to push the plunger down slowly. Once the plunger is down you can pour the coffee in your cup(s) or travel mug.

Some additional tips

It’s best to pour the coffee right away out of the French Press. You can fill multiple cups, use a carafe or a thermos. The coffee will taste bad if you let it stay in the pot.

If you can’t miss your coffee on camping trips the French Press is a great investment. you don’t need electricity to make it so what are you waiting for? Buy a French Press and go on a camping trip with your friends. There’s nothing more relaxing than being in open nature with friends.

Drink the French Press 30 to 60 minutes before your workout but make sure you drink water before it. This is only the case when you’re training right after you wake up. A French Press contains more caffeine than a regular coffee since the water doesn’t pour through. I’ll have a dry mouth when I drink a French Press first thing in the morning.

Although there’s a site that debunked the dehydration myth you must not forget that you need water in the morning. Your body hasn’t had any water in the last 7 to 9 nine hours. It’s also a natural mild diuretic so drink some water first thing in the morning.

Coffee and some other benefits

1. Coffee cuts mouth and throat cancer risk by 50%.
2. It reduces the risk of stroke as much as 22%.
3. Coffee reduces the risk of several types of cancer. 
4. Heart rhythm disturbance hospitalizations decrease when you drink coffee.
5. Coffee decreases the risk of type 2 diabetes.
6. Coffee can aid with weight loss. They found that people who drank coffee had less appetite than people who consumed decaf or caffeine tablets. 
7. People who drink at least 4 coffees or teas have lower blood pressure. Tea drinkers had the most blood pressure benefit, while coffee drinkers had just slightly less. 
8. Greek boiled coffee may increase longevity and heart health.

What if I don’t like coffee?

Green tea is the solution it contains less caffeine than coffee and it’s full of healthy antioxidants.

Black tea has some a bit a higher caffeine content but is also full of healthy antioxidants.

Conclusion

Coffee has some testosterone boosting and overall health benefits but never go overboard on coffee. Moderation is the key so drinking two cups a day will be sufficient. I never drink more than three cups a day and I don’t want to be the guy that drinks 10 cups a day.

I’ll never drink alcohol again but I’ll never stop drinking coffee that’s for sure.

If people claim you’re addicted you can counteract this pretty easily. Just tell them you’re not addicted but just need it.

If they tell you you’ve got a coffee problem just sip your cup till it’s empty. After it’s empty you can confirm that you have a coffee problem since your cup is empty.

Humor is a powerful tool and it makes life more enjoyable.

Enjoy your new pre-workout drink.

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Till next time

Alex

 

 

 

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