How To Make A Morning Protein Espresso Coffee
Working out first thing in the morning offers a variety of benefits, from increased focus and stronger mental clarity to an empty gym, so you can jump onto your favourite machines without waiting. However, even the truly dedicated may sometimes struggle to roll out of bed at 6 am to hit the weights every morning, and sometimes a little extra help is needed!
Making yourself a cup of protein espresso coffee can make all the difference to your energy (and enthusiasm). Let’s find out more in my latest lifestyle and fitness article.
Over the last few years, more and more people are converting to a fitness lifestyle – practising a regular fitness regime, watching what they eat, and getting to bed at a decent hour. After years of jumping in and out of random weight training habits, I finally decided enough is enough, and over the last 12 months I have hit the plates hard with a brand-new, dedicated mindset. Originally, I started my sessions toward the late afternoon, then moved to mid-morning, before settling on a 6- 7 am start (finding out that it is much more sustainable).
Early Morning Workout Benefits
After a little research, I discovered that a morning routine has a number of health benefits. Here are a few examples –
- More Energy – helps you hit your workout harder, which in turn lets you progress faster (such as hitting a new personal record in the gym or going longer in a cardio session).
- Stronger Focus – first thing, your mind is fresh and untainted by any stresses of the day so that you can concentrate solely on your workout plan.
- Improved Mood – working out as soon as you wake up is a great way to start the day with a positive outlook. Those feel-good endorphins will release into your body and provide you with an optimistic viewpoint for the entire day.
- Distraction-Free – by starting your exercise plan in the early hours, you will be able to enjoy fewer disturbances. Many (if not all) of your colleagues, friends, family members, and your partner are likely to still be in bed, so you can focus on the job at hand (no more constantly checking your phone for calls, texts, or emails).
- Empty Gym Environment – one of the main advantages of getting up early for your workout is that the gym is likely to be much more empty, especially compared to the evening (when there is a huge after-work rush!).
Waking Up Early Can Be A Challenge
Despite the well-documented perks of exercising in the morning, it can sometimes be a challenge to wake up energised and ready to roll (especially if you’ve had a poor night’s sleep!). On these occasions, you may need a little extra help. Many people enjoy a strong coffee to shake off that sleepy feeling; that hit of caffeine is often all it takes to kickstart your day.
However, in the fitness community, a coffee blast can be used to elevate your gym session, especially if blended with your favourite whey powder supplement (which can help your body build new muscle and prevent any unwanted breakdown).
My Protein Espresso Coffee Start
Each morning when I rise from my slumber (at around 6.30 am), the first thing I need is a shot of espresso to fully wake me up before I begin my workout session (I fortunately have my own gym setup at home, so no worry about commuting or sharing the equipment with others).
I head to the kitchen, start up my coffee machine (a Daewoo Espresso maker), and start creating my pre-workout energy drink. This bit of kit lets me make a variety of delicious beverages (from a traditional espresso to a latte or even a rich cappuccino). As I plan to mix in a scoop of whey powder (which doesn’t blend particularly well in hot drinks; in fact, it turns clumpy and quite undrinkable!) I opt for the cold coffee option.
Making Your Protein Coffee
You simply fill the water tank with chilled water, drop in a handful of ice cubes, pour your favourite ground coffee into the filter, and you are ready to roll. I add a scoop of whey powder into my glass (I generally use a vanilla flavour), press the ‘cold espresso’ button, and wait for my glass to fill with my delicious brew!
That said, I do deviate ever so slightly from the manual and also add milk using the frother function – this adds a little extra touch of protein and looks visually attractive too. You could go one step further and add a scoop of pre-workout powder, but this could be unnecessary thanks to the espresso caffeine (but your mileage will vary).
Energy Filled Breakfast
Now I have my tasty cold protein espresso in hand; it’s almost time to start my day with a boost. But first, I need to whip up my breakfast (filled with extra protein, carbs, and healthy fats).
My typical spread is three boiled eggs (pre-made and kept in the fridge), a bowl of oats, and a sprinkle of pomegranate seeds and blueberries for an extra kick of natural flavour.
I sit down to enjoy my meal drink (while catching up with some emails). Once my plate is empty and my glass is drained, I can feel the caffeine flowing through my body, and I’m ready to smash the weights hard (and hopefully hit a brand new PR).
Final Thoughts
With all the best will in the world, consistently getting up early every morning can be a challenge, so investing in a quality coffee machine (so you can make yourself a cold espresso with a scoop of whey powder) can be a game changer. That quick barista-style shot of caffeine, paired with a protein boost, can make all the difference in your workouts.
How do you start your day and get ready for your exercise routine? Please share your ideas and thoughts in the comments section below.
Thanks for reading, and as always, remember to check back in for regular content features in the lifestyle and fitness sector.
