How well you perform during training doesn’t just have to depend on the amount of caffeine you have in your system, you know, because as it turns out, there are many great ways you can energise your mind and your body and get an amazing workout in. While there is nothing wrong with drinking coffee or consuming caffeinated supplements, sometimes caffeine simply isn’t enough, and other times it can make you go to the bathroom way too much than you would like. That’s no way to get a great workout at the gym, in the park, or at home.
Instead, you should consume caffeine because you like it, not because you think you have to in order to get that shot of energy. Rather than risking the dreaded caffeine low after a half an hour, you should focus on alternative yet effective ways to energise your body, such as eating the right foods, focusing on your lifestyle and pre-workout habits, and of course, consuming caffeine-free supplements.
Today, we’ll be exploring some of the best caffeine-free ways you can boost your workouts and take your calisthenics game to the next level.
#1. It all starts with nutrition
You can have a double-shot of espresso before your workout, but if you don’t have your nutrition on point and if you’re not consistently eating healthy pre-workout meals, you’re still going to feel empty, drained, and worst of all, hungry during your workout. But hey, at least your heart will be racing, and you might even get a slight anxiety attack depending on the amount of caffeine you took. It should go without saying that this is not the way to uphold a healthy fitness lifestyle, so your focus should be on healthy eating.
Contrary to popular belief, though, a good pre-workout meal is not one that is packed with carbohydrates, rather, it’s a mixture of slow-releasing carbs and lean protein sources to keep the anabolic process going and supply your body with a sustainable source of energy. You also have to pace yourself when eating, and choose a well-balanced portion instead of getting as much food in as you can. Eat your pre-workout meal around an hour and a half before hitting the pull-up bar, and you’ll feel amazing when the time comes to crush your workout.
#2. Pay special attention to your warm-ups
Many athletes, predominantly those who are new to calisthenics training, love nothing more than to just get into the workout as fast as they can without paying enough attention to proper warm-ups and those crucial “hype-up” sets. This is a common mistake that any experienced athlete would tell you to eliminate from your routine as quickly as possible if you want to maximise your potential in training and get a killer workout in every time.
Whether you’re just starting with calisthenics or if you’re a seasoned athlete, you have to take your time to warm up properly, and after you’ve warmed up, you have to start working your way up to the main portion of your workout. This will not only prevent injury, but it will also prime your central nervous system for a tough training session, allowing you to move your body more freely and lift your bodyweight many more times than you would have been able to otherwise. Be sure to pump up the muscles you’re going to hit that day, and you’ll be able to maximise your muscle-building potential.
#3. Get the right caffeine-free supplements
Taking supplements is a great way to elevate the overall quality of your fitness lifestyle, and it’s also a great way to improve your performance from workout to workout but also over the long term. That said, supplements can’t negate the effects of poor diet choices, so keep that in mind. Assuming that you’re eating healthy, you can choose some caffeine-free pre-workout supplements like dynamine to increase your energy levels safely, boost blood flow throughout your body, and rev up your metabolism to shed those excess pounds just a bit faster.
Dynamine, in particular, is a popular supplement nowadays because unlike some other popular options and caffeine, it providers long-lasting energy without the typical mid-workout crashes. This leads to better performance for as long as you intend to work out, but it won’t keep you awake throughout the night, so it’s a good all-around solution.
#4. Stay hydrated and add electrolytes
No matter how long you’ve been a part of the calisthenics tribe, you know just how taxing and exhausting a good calisthenics workout can be when you use proper form, vary your exercises, and keep your rest times to a minimum. Finishing a good calisthenics training session can leave you soaking wet and in need of proper hydration, so the last thing you want to do is to forget to hydrate during your workout and long after you’re done.
When you don’t hydrate, you’re losing energy, and you’re wasting your potential, so be sure to have a big water bottle at your side at all times. However, don’t just settle for plain old aqua, instead, be sure to sip on a drink that has electrolytes. Now, sports drinks are full of added sugars, so instead of taking those, just pop an electrolyte tablet in your water bottle, let it dissolve, and enjoy your workout-boosting drink that’s healthy to boot.
#5. Don’t stay up too late
Last but definitely not least, never underestimate the power and potential of a good night’s sleep. Sleep is one of the most important prerequisites for a great workout the following day, as there is no way to get the energy you need if you’re consistently getting less than seven to nine hours of quality shut-eye. With that in mind, be sure to create a sleep schedule and stick with it.
Aim to get no less than seven solid hours of sleep, and make sure you’re going to bed at the same time every night. This will make you feel fresh and energised throughout the following day, and it will massively improve your performance in training without the need to fill yourself up with caffeine.
Coffee is amazing, there is no doubt about that, but you might not want to use it as your primary workout fuel. Instead, turn coffee-drinking into an enjoyable pastime activity, and use these powerful tips to maximise your workouts, sans the jitters and the frequent visits to the bathroom.
Founder of www.calisthenics-101.co.uk. Training calisthenics since 2012.
Currently working on: 30 second one-arm handstand, muscle-up 360, straddle planche.