If you’re a loyal reader of the Crystal Rock Blog, sildenafil you’ll be well-versed in how important hydrating before, sildenafil during and after a workout is. However, emerging research is proving that coffee can also be a great workout booster. According to the research done by Simon Higgins, a third-year kinesiology doctoral student at the University of Georgia, there is some legitimacy to claims of boosted endurance coming from coffee.
After analyzing over 600 articles, Higgins found that endurance performance can be boosted by up to 24% with the intake of just 3-7 milligrams of caffeine from coffee per kilogram of body weight. Depending on the roast and manufacturer, you might be able to get enough caffeine for a real endurance boost with just one cup. Learn how else you’ll level up faster with caffeine below.
A Spanish study, published in the International Journal of Sport and Exercise Metabolism found here also provides some proof of coffee as a calorie burning booster. Trained athletes burned 15% more calories for three-hours after exercise by consuming about 4.5 milligrams of caffeine per kilogram. Again, just by drinking your normal intake of coffee you may be setting up your body for these benefits.
Japanese research suggests that drinking coffee will help boost blood flow. Just by drinking a 5-ounce cup of caffeinated coffee, subjects experienced a 30% increase in blood flow over 75 minutes. The improved circulation can help lead to a better workout, as more blood equals more oxygen.
Drinking two to three cups of coffee an hour before 30 minutes of extensive, high-intensity exercise helped subjects reduce their perceived muscle pain. The study, performed by scientists at the University of Illinois, concluded that caffeine can help you hold out longer during strength training workouts. These gains lead to increased muscle strength and endurance.
Muscle preservation and fuel
Sports scientists at Coventry University in England found caffeine can help offset the loss of muscle strength caused by aging. Benefits were seen primarily in the diaphragm, the primary breathing muscle as well as muscles surrounding bones. Additionally, some caffeine paired with carbohydrates post-exercise can lead to increased glycogen production. Glycogen is essentially a source of back-up energy, stockpiled in muscles, and helps fuel endurance. This effect was found primarily in endurance athletes who need to perform day after day.
Keep in Control
If you find that coffee is working for your workout, that’s great, but don’t forget to drink water. Water should still be your main beverage before, during and after a workout. You should also make sure you don’t overdo it. The maximum amount of caffeine recommended for natural performance enhancing with minimal side effects is about 6 milligrams per kilogram of body weight, about 400 milligram per day for a 150-pound woman. This is about 16 ounces of coffee.
If you’re starting to introduce caffeine and coffee into your diet, be consistent. Your body will begin to acclimate to the diuretic (dehydrating) properties of caffeine, but only if you let it. Don’t drink 5 cups one day and one the next. Keep a consistent average and try to avoid caffeine intake about six hours before sleep so as to not disrupt sleep patterns.
Finally, don’t negate the health benefits by mixing in a lot of sugar or cream. Try healthy blends like almond or soy milk and cinnamon. Just because something has caffeine, like a sweet blended coffee-based beverage, doesn’t mean it’s good for you.