If you need a pick-me-up or don’t like to work out on an empty stomach, this is the perfect drink. It tastes great and serves several purposes. Drinking coffee first thing in the morning elevates fat burning during your workout by as much as 15 percent.
When I wake up, I drink 16 oz. of room temperature water and take Klean Cognitive. I then drink this shake and go workout.
evolved Coffee Ingredients • 1 scoop eWhey (I prefer dark chocolate for this) • 2oz coconut milk or organic heavy whipping cream • 11oz fresh-ground brewed coffee (Here are tips for making the healthiest cup of coffee) • 1/2 tsp fresh-ground cinnamon • 1 Tbsp eliteNQ IGNITE MCT Oil (optional for extra performance boost) • Ice
Directions Fill a glass shaker full of ice. Pour the coffee over the ice. It should come to the 12oz mark. Pour the coconut milk in, then the cinnamon, and then the scoop of eWhey. Shake!
Be sure to ice the coffee BEFORE adding the eWhey. Heat can destroy eWhey’s probiotics and immune components. Then shake.
To extend the energizing and fat-burning effects of caffeine, take a shot of grapefruit juice before drinking the shake. Studies have shown that naringenin, a flavonoid in grapefruit, prolongs coffee’s energy effects.
Here's why this is a kick-ass shake -
- eWhey - For a great workout, especially first thing the morning, it’s ideal to eat foods that increase dopamine and acetylcholine – two neurotransmitters that boost drive and focus. High-protein foods like eWhey will supply the amino acid building blocks from which these stimulating neurotransmitters are synthesized. eWhey will also "feed" muscles during a workout, preventing the body from burning muscle. Plus, it makes the drink taste delicious!
- A study in the journal Physiology and Behavior compared the effect of a breakfast with either a balanced (1 to 1) ratio, a high-protein (1 to 4) ratio, or a high-carb (4 to 1) ratio on cognitive performance and blood sugar maintenance for 3 hours after eating. Results showed that the high-protein meal produced much better cognitive performance compared to the other two meals, and the low-glycemic nature of the meal allowed for a longer, better sustained attention span in participants.
- Coffee – Coffee has antioxidant properties, contains detox elements on the liver, is ergogenic and has performance-enhancing effect, lowers blood-sugar levels, lowers risk of certain cancers and diseases, stabilizes certain symptoms of metabolic syndrome and has benefits to the cardiovascular system. Coffee is a good source of arabinogalactan proteins, which some types of good gut bacteria (such as the probiotcs in eWhey) use as a nutrient source. And its aroma may help us de-stress. In some studies, coffee has been associated with lower incidences of dementia, Parkinson's disease, and Type 2 diabetes.
- Caffeine’s scientifically proven benefits include the ability to extend endurance, boost strength, sharpen focus and bolster memory retention. It may even allow you to train early in the morning with the same intensity as you would later in the day when the body’s neuromuscular system is fully activated. Caffeine is lipolytic, meaning it binds to fat cells, encouraging them to release more stored fat for energy. Caffeine can also help you with your perceived exertion, allowing you to feel less suffering while training.
- Coconut milk/heavy whipping cream provides healthy fat, which helps deliver the caffeine and intensify the stimulant effect, reducing the amount of coffee needed. Coconut milk contains Medium-Chain Triglycerides (MCTs) which the brain uses as fuel. MCTs also aid in muscle-building and recovery.
- Cinnamon - Not only will cinnamon boost the flavor, but it will also help keep your blood sugar at a healthier level, which prevents dips in your energy and spikes in your hunger level. In a study published in the American Journal of Clinical Nutrition, cinnamon was found to slow the rate of stomach emptying after meals and reduce the rise in blood sugar after meals to negate more bingeing later. There is ample evidence that it can be used to reduce the glycemic index of a meal up to 29%, reducing a blood sugar spike. Research has also demonstrated it may lower total and LDL cholesterol and triglycerides. It even contains antioxidants and seems to improve fat metabolism.
- Cacao Powder - A 2011 study by University of Reading researchers found that young adults who consumed a moderate amount of cocoa flavanols (which are found in all chocolate but are more plentiful the darker it is) had better visual function and short-term memory than those who didn’t. Dark chocolate provides polyphenols with high antioxidant activity, protecting our cells from damage caused by free radicals, which have been linked to heart disease and other health concerns.
- Ice drops core body temperature thus increasing metabolism.
NOTE: If you are under a great deal of stress, aren’t sleeping well, have adrenal, gut or other major health issues that may be impacted by caffeine, then you should avoid using coffee or any type of stimulant.
ADDITIONAL SUPPLEMENT TIP: Take fish oil with breakfast because it will improve energy use and insulin sensitivity. It will also help you make muscle gains because other omega-3 fats in fish oil improve gene activity.