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Reading through some previous posts (mostly the one here --> http://paleohacks.com/questions/18965/source-for-paleo-bcaas-for-fasted-training-leangains) about coffee as a pre-workout "supplement". I've used it a couple of times and have been really pleased with the results on my workout. My question is this; is it the caffeine in the coffee that makes it a good pre-wo drink?

I'm currently on a 6a-2p shift and commute roughly 70 miles each way. I wake up at 4am and usually am in bed between 9-10pm. If I drink coffee WITH caffeine anytime after 4-4:30 (I get home around 4ish) it messes with my sleep that night.

Bottom line; does decaf have the same benefits as a pre-wo drink?

On a sidenote; black coffee helps me through my IF days IMMENSELY.

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should add that it's a "fasted" workout; bodyweight exercises along with a kettlebell – crzydjm Apr 28 2011 at 14:39
I have asthma. Caffeine is a bronchodilator. Days I don"t drink, I certainly can't do wind sprints. What's your goal with it? – valkyrie Apr 28 2011 at 14:43
I've been trying to slim down and just finished 30 days of pretty strict paleo eating. My workout consists of some bodyweight exercises (pullups/chinups) and then some pushups/dips on my gymnast rings, and then a few kettlebell exercises, including the brutal TGUs – crzydjm Apr 28 2011 at 15:07

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Your best bet is to take 200mg of pure caffeine before workouts. The acids in coffee can elevate cortisol for up for 14 hours. Studies showing the benefits of caffeine on metabolism were done without the excitotoxins and optionally milk solids/sugars normally ingested with coffee. (*Master Your Metabolism, Jillian Michaels, 2009)

Edit: Another thing I probably should have mentioned: Jillian always recommends taking a small dose of aspirin with caffeine (like 125-150mg). I can't find the reference right this second, but it apparently reduces some of the negative side effects and enhances the positives. Her line of metabolism boosting supplements are mainly caffeine, aspirin, and vitamin C.

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but I think that caffeine is what will disrupt my sleep at night :( – crzydjm Apr 28 2011 at 18:03
Sure, caffeine can definitely disturb your sleep. The earlier in the day you take it, the less chance of this there is. I have noticed that I have no jitters at all from caffeine taken before a workout. And I am definitely still sensative to it, but working out certainly curbs any side effects. – Forrest Apr 28 2011 at 21:02
and that's been my problem...if I take the 6oz size from our Keurig (Winning!), about 10 min before working out, it's been a spectacular workout but when I did that, it was 3:45pm'ish and I was fine by the time 9:30pm rolled around...too late and I toss n turn all night – crzydjm Apr 28 2011 at 21:46
Well, again, pure caffeine may be the way to go instead of coffee. It's much much cheaper, btw. Check for the 400gr container on Amazon from 1Fast400. Then just try a very small dosage and increase until you see a problem. Your sleep problems might be compounded by other things, though. First and most importantly, make sure to sleep in a pitch black room. No lighted clocks, leds, anything. For more info, read "Lights Out" by TS Wiley. Small doses of melatonin can also help. – Forrest Apr 28 2011 at 22:01
Forrest, I have used aspirin for 15 years with coffee (and pseudofed back in the day) pre-wo. Old bodybuilding trick called, "poor mans stack". My question to you is, do you know of the effect of adding heavy cream to the coffee? I have heard that it neutralizes a lot of the acids.... – L. Peltier Apr 29 2011 at 2:26
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I would think that the caffeine is the important part of the coffee for PWO purposes. I do also believe in the placebo effect and you might still think you're getting that kick from decaf but the real stimulant is in that caffeine. I do one espresso before lifting.

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thanks, that's what I was wondering (if the placebo effect was enough to get you pumped)...I can drink decaf up to my bedtime and sleep perfectly fine – crzydjm Apr 28 2011 at 16:46
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 I think its definitely both the actual stimulant and the placebo. I think most everything is always BOTH things. – ben61820 Apr 29 2011 at 13:46
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No decaf! I am another who drinks one espresso before my weight workout. The idea is that I get one more rep that I wouldn't otherwise have gotten, and so am able to make the workout a little more intense, and cause a greater stress and hopefully a commensurately greater adaptation. In the days when I used to be a distance runner, caffeine was more of a motivational tool ... on a cold, rainy day it was often the only way I was going to get out the door for an 8 mile run, especially in the morning.

Forrest had an interesting comment about using pills instead of coffee in order to reduce cortisol.

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Hey Mike, thanks, I actually buy powdered caffeine anhydrous in 400gr containers. It's basically free compared to the cost of pills. 400gr of caffeine will theoretically last me over 5 years and costs around $25 currently (my original purchase was only around $17 but silver hit 49$ an ounce today so, no surprise there.) – Forrest Apr 28 2011 at 22:05
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Personally I also can't drink coffee in the afternoon or my sleep will be ruined. I do take BCAAs pre-workout on an empty stomach which really give me a boost without any added caffeine.

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which brand of BCAAs do you take? I've looked at a couple different brands...how do you like yours? – crzydjm Apr 28 2011 at 18:41
I currently am taking the Xtend BCAA and I have some Modern Labs BCAA coming up after that. Before I was taking an unflavored one and that is pretty gnarly. If you're worried about too much artificial sweetness try getting one of each and mixing them 50/50. You don't need much sweetness and still get the boost. – JakeA Apr 28 2011 at 19:54
cool, thanks man will google those ones – crzydjm Apr 28 2011 at 21:45
Hey I take Xtend too. Get it off amazon. I agree that I get a somewhat coffee-like buzz from them, too. I do one or the other before lifting. – ben61820 Apr 28 2011 at 22:22
I've got this on the way (xtend blue raspberry flavor)...due on my front steps tomorrow afternoon :-) – crzydjm May 4 2011 at 2:59
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Drink coffee or supplement. Are ingesting the chemicals use to decaffeinate worth the risks?

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You can get swiss water decaf coffee if you're in need of decaf but don't want it chemically produced. But I don't think decaf coffee pre-workout is going to help at all. – JakeA Apr 29 2011 at 11:47
I need to look up some research on the chemicals used to decaffeinate...hadn't given much thought to them – crzydjm Apr 29 2011 at 12:57

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