Coffee and Changes in Your Body Composition
Coffee is a staple in the lives of many and can be beneficial for both health and performance in the gym when not over-consumed. Aside from the most known fact that coffee helps us get going in the morning, some research shows that metabolism is increased a few hours after drinking coffee. This can be helpful when trying to make body composition changes and shredding fat.
One thing to be wary of, however, is caffeine’s ability to curb appetite. It is important to make sure that you are still consuming enough calories and protein to support muscle growth and recovery, and not being too far into a calorie deficit!
While coffee does have its benefits, it can also be a source of unwanted sugar and empty calories. This can make hitting those body composition goals and weight loss more difficult, especially since coffee is something people typically enjoy every day! If coffee is something you consume daily, it’s a good idea to make sure that it is working for you, not against you!
Tips for making your morning coffee healthier:
1. Use stevia! If you must have a sweet coffee, try out stevia in your coffee with a bit of almond, soy, or organic cow’s milk. Stevia is a more natural sweetener that provides zero calories.
2. Try unsweetened vanilla milk alternatives. These still give a hint of vanilla flavor, without the addition of all the sugar that their sweetened counterparts provide.
3. Spice it up! Adding things like pumpkin spice seasoning, nutmeg, unsweetened cocoa powder, or cinnamon can turn a boring coffee into a flavorful and aromatic one without adding in empty calories.
4. Try iced coffee protein shakes! Blend ice, iced coffee, chocolate protein powder, 1 tbsp peanut butter, and ½ banana and you have yourself a filling and high-protein morning caffeine buzz!
Keep in mind that no matter what kind of coffee (or any other caffeinated beverage) you are drinking, moderation is important. Having a maximum of 1-2 cups of coffee a day is the recommendation, as overconsumption of caffeine has been shown to have negative health effects and can lead to the underconsumption of water and other beneficial nutrients.