It's amazing how stimulants play such important roles in so many of our lives! Everyone has their particular poison: their daily cup of Joe, a cocktail in the evening, a quick smoke break, or something else. All of these stimulants may make you "feel better," but do you have any idea how they are affecting your workout?

Caffeine

When you drink a cup of coffee before your workout:

• You slow glycogen burning. Glycogen is blood sugar, and it's what your body turns to for energy. But when it can't burn glycogen, your body has to turn to fat -- leading to better, more effective fat burning during your workout.
• You feel less pain and fatigue. Caffeine suppresses the production of adenosine, the chemical that tells your body you're tired. It also causes your brain to flood your body with adrenaline and endorphins, which reduce pain. This can help to reduce muscle burn and give you better "staying power" for your workout.
• Your sleep suffers. Caffeine stimulates your central nervous system, and that stimulation can interfere with your sleep. If you don't sleep well, your body won't be able to recover after your workouts.

Caffeine has its pros and cons, so it's up to you to ensure that you balance it out properly!

Alcohol

Drinking alcohol before a workout:

• Affects your hydration. Your body tries to expel the alcohol, and it does so via your urine. Too much urination without hydrating after, and you end up dehydrated, leading to reduced muscle and body function.
• Reduces brain function. Alcohol slows your glycogen metabolism, meaning your brain has less energy to burn. If you feel distracted, unfocused or demotivated, it's thanks to the alcohol.
• Limits protein synthesis. Alcohol slows down the absorption of all nutrients, including the protein your body needs to produce new muscle tissue. This leads to reduced muscle growth and slower recovery after your workout.
• Decreases cardiovascular function. Alcohol thins out your blood, and it will decrease cardiovascular activity, leading to a slower recovery.
• Slows energy production. Alcohol stops your body from absorbing the fats and carbs needed to produce glycogen, and the result is less energy.

If your goal is to train hard, you'd do well to limit drinking for at least 24 hours before working out!

Nicotine

When you smoke cigarettes:

• Cortisol levels increase, causing your body to react as if it's in a stressful situation. The result is reduced nutrient absorption.
• Protein absorption and synthesis decreases, thanks to the reduced nutrient absorption. Your body doesn't have the amino acids it needs to produce new muscle fiber, leading to slower growth and recovery.
• Your immune system is thrown out of whack, making it easier for you to get sick. Considering that exercise already suppresses immune function, adding cigarettes to the mix will only make things worse.
• Oxygen becomes harder to absorb. Smoking damages your lungs, preventing them from properly absorbing oxygen. Without enough oxygen, your muscle and organ function is reduced.

For those who are trying to get fit, increase muscle mass and burn fat, smoking is one of the WORST things you can do!