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, 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 vice -- one you're simply not willing to give up --
you'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.
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 workout -- your 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.
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.
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 possible -- your good intentions
may backfire. In my work with athletes, I recommend five basic rules to
best reap caffeine's rewards:
Don't overdo it.
The maximum amount of caffeine recommended for enhancing performance
with minimal side effects is up to 6 mg per kg body weight, which is
about 400 mg per day (or about 16 ounces of coffee) for a 150-pound
woman.
Incorporate it in healthy ways.
Doctor up coffee with almond milk and cinnamon instead of cream and
sugar, or whip coffee or tea into a fruit smoothie, along with other
nutrient-rich ingredients like almond butter and oats or quinoa.
Be consistent with your intake. Research
shows that when your caffeine intake is steady, your body adjusts,
which counters dehydration, even though caffeine is a natural diuretic.
In other words, don't reach for two cups one day and four the next.
Keep drinking good old H2O, your main beverage of choice.
Nix caffeine at least six hours before bed
to prevent sleep interference, and listen to your body. If you're
relying on caffeine as an energy booster because you're tired, get to
the root of what's causing fatigue. Perhaps it's too little sleep,
overexercising, or an inadequate diet. If something's off kilter, you
won't see progress, and you'll likely get weaker rather than stronger.
Striving for balance is always key!
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