5 Reasons to Drink Coffee Before Your Workout
Half of Americans start their day with coffee, and according to recent study, working out after downing a cup of java may offer a weight loss advantage. The Spanish study, published in the International Journal of Sport Nutrition and Exercise Metabolism, found that trained athletes who took in caffeine pre-exercise burned about 15 more calories for three hours post-exercise, compared to those who ingested a placebo. The dose that triggered the effect was 4.5 mg of caffeine per kilogram of body weight. For 150-pound woman 68 kg, that's roughly 300 mg of caffeine, the amount in about 12 ounces of brewed coffee, a quantity you may already be sipping each morning. If you've always thought of coffee as a viceone you're simply not willing to give upyou'll be happy to know that it's actually a secret superfood. And if you exercise, caffeine can offer even more functional benefits for your workouts. Here are five more reasons to enjoy it as part of an active lifestyle, along with five "rules" for getting your fix healthfully. Health.com 12 Surprising Sources of Caffeine, Improved circulation, Recent Japanese research studied the effects of coffee on circulation in people who were not regular coffee drinkers. Each participant drank a 5-ounce cup of either regular or decaffeinated coffee. Afterward, scientists gauged finger blood flow, a measure of how well the body's smaller blood vessels work. Those who downed "regular" caffeinated coffee experienced a 30 increase in blood flow over a 75-minute period, compared to those who drank the "unleaded" decaf version. Better circulation, better workoutyour muscles need oxygen!, Less pain, Scientists at the University of Illinois found that consuming the caffeine equivalent of two to three cups of coffee one hour before a 30-minute bout of high-intensity exercise reduced perceived muscle pain. The conclusion caffeine may help you push just a little bit harder during strength-training workouts, resulting in better improvements in muscle strength and/or endurance. Health.com 15 Natural Back Pain Remedies, Better memory, A study published this year from Johns Hopkins University found that caffeine enhances memory up to 24 hours after it's consumed. Researchers gave people who did not regularly consume caffeine either a placebo, or 200 mg of caffeine five minutes after studying a series of images. The next day, both groups were asked to remember the images, and the caffeinated group scored significantly better. This brain boost may be a real boon during workouts, especially when they entail needing to recall specific exercises or routines. Muscle preservation, In an animal study, sports scientists at Coventry University found that caffeine helped offset the loss of muscle strength that occurs with aging. The protective effects were seen in both the diaphragm, the primary muscle used for breathing, as well as skeletal muscle. The results indicate that in moderation, caffeine may help preserve overall fitness and reduce the risk of age-related injuries. Health.com 14 Reasons You're Always Tired, More muscle fuel, A recent study published in the Journal of Applied Physiology found that a little caffeine post-exercise may also be beneficial, particularly for endurance athletes who perform day after day. The research found that compared to consuming carbohydrates alone, a caffeine/carb combo resulted in a 66 increase in muscle glycogen four hours after intense, glycogen-depleting exercise. Glycogen, the form of carbohydrate that gets stockpiled in muscle, serves as a vital energy "piggy bank" during exercise, to power strength moves, and fuel endurance. Packing a greater reserve means that the very next time you work out, you've upped your ability to exercise harder and/or longer. But this news doesn't mean you should down as much coffee as possibleyour good intentions may backfire. In my work with athletes, I recommend five basic rules to best reap caffeine's rewards, Health.com 11 Ways to Boost Your Energy With Food, This article originally appeared on Health.com.