Today at The Coffee Shop, we're combining two powerful things that give us energy: exercise and coffee . You don't need to go to a supplement store to buy powders or packaged pills; just turn on the coffee maker and enjoy a hot cup of coffee before your workout. Just skip the cream and sugar.
Some active adults and athletes want to improve athletic performance with stimulants, but without the adverse effects that can come from unregulated supplements. Coffee can be a safe alternative, as it contains caffeine, a natural stimulant. In fact, black coffee has become a popular pre-workout beverage. Here's why.
Coffee helps burn fat and increase energy
The high levels of caffeine in coffee significantly improve fat-burning capacity during exercise. Furthermore, drinking coffee in the morning means consuming fewer calories throughout the day because caffeine suppresses appetite.
Research shows a significant increase in fat oxidation (burning) as a result of increased metabolism. This means that coffee provides the most effective fat burning during a workout and for several hours afterward. Most studies surrounding caffeine recommendations range from 5 mg to 6 mg per kilogram of body weight.
Caffeine is in the bloodstream within 15 minutes of consumption. The peak stimulant effect of coffee occurs 40 to 80 minutes after drinking a cup.4 Once caffeine enters the bloodstream, the body responds in several ways. Blood pressure and heart rate increase, fat stores are broken down, and fatty acids are released into the bloodstream. The result: many people feel energized and ready for a great workout.
Coffee increases metabolism
Caffeine improves the body's metabolic rate for energy. Research shows that coffee consumption is associated with a significant increase in metabolic rate during caffeine intake, continuing for three hours. The body reacts to coffee and caffeine like any other drug. Regular use of large doses is counterproductive. In this case, more is not better, and a small amount is needed to achieve great results.
Coffee improves athletic performance
"Caffeine is effective in enhancing various types of performance when consumed in low to moderate doses," according to a position statement from the International Society of Sports Nutrition. Even if you're already a coffee drinker, you may find that consuming it before exercise makes a significant difference in performance capacity.
Caffeine allows athletes to train longer and with greater intensity. Caffeine has also been shown to improve endurance levels and resistance to fatigue. Endurance athletes appear to benefit greatly from coffee. Coffee stimulates the body to use fat stores, rather than muscle glycogen (sugar), during prolonged workouts. This allows for prolonged use of working muscles.
Coffee generates better concentration
Coffee and caffeine have been shown to improve mental focus. Caffeine is a natural stimulant that can improve brain function and positively impact the areas of the brain responsible for memory and concentration. When thinking is sharp, workouts become more productive and effective.
A study of older adults found that caffeine can improve mental performance and reduce the progression of age-related mental decline. Another study examined the effects of caffeine consumption on the prefrontal lobe of the brain. This area of the brain is specifically responsible for attention span, planning, and concentration. The results determined that caffeine improved brain function in this area.
Coffee reduces muscle pain
A small study of nine women found that drinking two cups of coffee can reduce post-workout muscle soreness. This is a significant improvement for active adults concerned about soreness after an intense workout.
Another small study of 9 men consuming caffeine found that caffeine significantly reduced post-workout muscle soreness and shortened recovery time compared to a pain pill when measured on days 2 and 3 post-workout.
Drinking a cup of coffee before exercising can help those who tend to give up during a workout. Exercise can cause a painful buildup of lactic acid when the muscle is stressed. Some people tend to quit exercising because of this discomfort.
Coffee helps fight disease
Coffee contains powerful antioxidants that have been shown to reduce our risk of disease. Antioxidants work by eliminating free radicals that cause inflammation in the body and lead to illness and disease. According to research published in the Academy of Nutrition and Dietetics, "coffee provides one of the highest sources of antioxidants in the American diet."
The health benefits of coffee and caffeine have been linked to disease prevention. Studies have shown that coffee reduces inflammation, helps with Parkinson's disease, and reduces the incidence of certain cancers. It may also reduce the occurrence of gallstones.
So, there you have it! You've got a head start if you want to start exercising; that cup of coffee you've poured can help you not only motivate yourself, but also generate a physical drive in your body that will sustain you through a full day of exercise. And remember, all good things have a limit, and the most important thing is to stay active and healthy.