Pre-workout is great for giving you the boost of energy needed to push harder during your workout. But, there’s also the flipside where you take a preworkout and then end up with the jitters, a trip to the bathroom, or trouble falling asleep.
Good news is you can chase the pump and boost energy without risking the negative effects. There’s many ways to increase energy without caffeine, and believe it or not the benefits you want from a pre-workout aren’t only through caffeine.
Why Does Caffeine Increase Energy?
Caffeine is the most used drug in the entire world, with 90% of those in western countries consuming it on a daily basis(1) It’s not only found in your morning cup of coffee but also in supplements, chocolate, tea, medicine, and more.
When you drink caffeine, your blood vessels become dilated and this allows blood flow to increase. Caffeine also blocks adenosine receptors which can increase the level of dopamine and other neurotransmitters that affect energy levels(2).
Caffeine and its ability to regulate blood flow and neurotransmitters in our body, can leave us feeling more awake, alert, and ready to crush the workout.
How to Boost Energy Without Caffeine?
Functional pre-workout supplements
Consider a pre-workout supplement that doesn’t have caffeine, but other natural ingredients that can help you increase energy and blood flow without the jitters. Check the ingredient list to make sure it’s a quality product that you will benefit from.
Consider a product like the stimulant free pre workout from Naked Nutrition. It provides nitric oxide that can significantly improve your performance through better focus, blood flow, and energy.
If you are one that also loves the tingling feeling from pre workouts, you’ll want one like this with Niacin and Carnosyn Beta-Alanine. The clean “tingling” sensation can be translated to more power and strength to perform intense, explosive exercises.
Energy snack
Would you rather have a quick snack that you can eat? Consider making an energy ball with rolled oats, nut butter, and honey. Many of the recipes you find online may actually contain some form of caffeine from espresso powder or dark chocolate.
Make sure if you are trying to refrain from caffeine that you look at all of the ingredients on the recipes as caffeine comes from more places than supplements and coffee.
Breath techniques
Grab a yoga mat and take some deep breaths. Participating in a yoga flow can actually help you relieve tension from the day that your body is holding onto. Once this is released, you’ll feel an increase in energy and a sense of improved overall wellness(3).
This doesn’t have to be an hour long yoga class, but a short 10 or 15 minute yoga flow with breathwork would be a great place to start.
Power nap
The thing you tried to avoid at all cost as a child and desperately seek as an adult, a power nap. Although it’s not recommended to take an hour-long nap that could disrupt your sleep cycle, a 20 minute nap could be just what you need to increase your energy.
So, set an alarm clock and grab a blanket in a cool spot.
Pre workout jog or other types of warmup
Want to wake your body up? Take a quick jog or work through a few movements to get your body primed and ready to go. If you aren’t ready to start flowing through warm up exercises, lace up your shoes and go for a quick walk outside in the sunshine to wake your body up.
Summary
There’s no question that caffeine can be beneficial for those days you need the extra push. But, you might find yourself working out late in the day or needing to cut back on your caffeine intake. This is when you will want to find options that will give you the boost of energy without all of the stimulants.
Start out by slowing dropping the amount of caffeine you are consuming throughout the week for your workouts and replacing them with some of the suggestions above. Try a stimulant free pre workout and a power nap. Grab a yoga mat and some energy balls or start by warming up with a light jog before your next workout.