With the beginning of a new year, it's likely that you have set out new goals to live a healthier and more active lifestyle.
The ketogenic (keto) diet has become a very popular way that a vast majority of people have achieved this, as they eat cleaner and often see results of improved energy levels and weight loss. These are just some of the perks of following the keto diet and the benefits of keto coffee.
So what is keto coffee? and how can it be an effective pre-workout?
This article will answer these questions and guide you on how to make keto coffee; the popular hot drink.
If you follow the keto diet then you will know that black coffee is already acceptable for the diet.
Regular black coffee will not break your fast or kick you out of ketosis. However, coffee with added milk and sugar will break your fast and could kick you out of ketosis.
This is where keto coffee, a.k.a bulletproof coffee or butter coffee, comes in.
Not only does keto coffee taste good, especially for those who find black coffee too bitter, but it has many added benefits from the added fats.
What Ingredients are Used in Keto Coffee Recipes?
All keto coffee recipes will contain coffee and one or more of the following:
- MCT oil (medium-chain triglycerides) – this is the purest form of medium-chain triglycerides that you can add to your keto coffee. Many keto coffee recipes use a combination of MCT oil and one of the other fat sources below.
- Butter – this is added to keto coffee to provide a source of fats. It also makes the coffee smoother and creamier.
- Ghee – this is clarified butter that is often used in dairy-free recipes. It’s easier to digest than lactose-containing products, like butter.
- Coconut oil – this is a great option if you’re making a plant-based keto coffee because coconut oil is dairy-free. It’s perfect for vegetarians, vegans, or those with dairy intolerances who are following the keto diet.
- Heavy cream – this is added to most keto coffee recipes. It gives the drink a smooth and silky texture, and creates a latte-style coffee.
Why is Keto Coffee Good as a Pre-workout?
Adding fats to your coffee such as butter may seem like an unusual drink, especially if you are looking to loose weight and burn calories.
But there are many benefits to keto coffee:
1. It Provides You With Energy
The main reason why people drink keto coffee, whether they’re using keto coffee pods or creating their drinks from scratch, is energy.
Though you don’t need caffeine to get in a good workout, many people consume caffeine before exercising to give them additional energy and help them reach their performance goals.
In fact, caffeine has been widely researched as an effective performance enhancer in both strength and cardio training.
Not only does the caffeine in keto coffee give you a boost but the fat sources also provide extra energy for your body. MCT oil is absorbed very quickly in the body, so you will feel energised as soon as you take a sip of your keto coffee.
The MCT oil can also slow down the rate of caffeine metabolism in your body, which provides you with a more gradual long-term rise in energy compared to a huge spike and trough.
2. It's Natural
With all the expensive pre-workout drinks and powders on the market, it is hard not to feel like you are missing out when having a keto coffee instead.
However, these powders are often packed with fillers and additives that do not give you any extra benefits that is not already in keto coffee. Keto coffee is an effective replacement to these expensive pre-workouts, without breaking the bank and using only natural ingredients.
3. It Has a Great Flavour
When you first search ‘what is keto coffee?’ and look at a keto coffee recipe, you might be surprised at the ingredients. But, as weird as it sounds, putting MCT oil and butter into your coffee can taste great.
The fat sources make the coffee taste creamy and smooth, similar to how it would taste with traditional milk and sugar.
How to Make Keto Coffee
The recipe for the best pre-workout keto coffee is using our Nespresso compatible keto coffee pods.
They're a great alternative to Nespresso pods as each pod has MCT oil blended into them, so all you have to do is pop your pod in your Nespresso machine and you have the perfect pre-workout espresso ready.
Having your keto coffee in an espresso size is also beneficial before a workout as it reduces the amount of liquid and fat your body is having to digest during your workout.
Having too much to digest when you are working out is an issue as it can cause you to have digestive issues such as stomach ache.
However, if you have more time before your workout and let the keto coffee digest for 45-60 minutes then a you may want to try the recipe below:
- Full fat heavy cream
- Nespresso compatible Keto coffee capsule
- Nespresso pod machine
- Milk frother
Step 1: Add the heavy cream to the milk frother and heat
Step 2: Place the Keto coffee pod in the Nespresso machine and press the espresso button. Pour into your favourite mug.
Step 3: Once the cream is heated, pour into the mug with the coffee. Enjoy!
By Alex Warmisham ANutr - Nutritionist at Rejuvenation Water
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