July 21, 2014

Is Coffee Good Before Your Workout?

Lots of us who work out, just for the pleasure of exercising or to optimize rapid fat loss, love to start the day with a cup of coffee. It seems to be confirmed that working out after some coffee has certain advantages.

A Spanish study published in the International Journal of Sport Nutrition found that athletes who had some caffeine before their exercise burned about fifteen percent more calories three hours after the exercise as compared to those who didn’t.  The trialed amount that showed these results were based on  300 mg of caffeine for woman weighing about 70 kilograms, amount contained in 12 oz of brewed coffee.

For those of us who love coffee, it is not a vice, it is a real pleasure. And it is a metabolism booster too! And if you workout frequently, caffeine can offer great benefits to improve performance. Here are some reasons to enjoy coffee as part of a healthy lifestyle:

Improved circulation. A Japanese research compared the effects of drinking normal coffee compared to decaffeinated coffee in non regular coffee drinkers.  Each subject had a five oz cup of one of those. Then after 75 minutes, each group was measured their finger blood flow. Those who had caffeinated drink showed thirty percent more blood flow than their decaffeinated counterparts. Better circulation means better flow of oxygen and nutrients to your muscles. 

Less Pain. Scientists at the University of Illinois found that those who had 2 to 3 cups of coffee before a 30 minute of high intensity training perceived reduced pain afterwards. You may conclude the caffeine may help push a little more in your intense workouts, improving performance  and endurance.

Improved memory: A study published at Johns Hopkins University found that caffeine enhances memory up to twenty four hours after it is consumed.  The study was applied to non regular coffee drinkers. A group was given 200 mg of caffeine after looking at a series of images. A placebo was given to another group. Next day, both groups were recalled to remember the images, and the caffeinated group showed better results.

Muscle Preservation: This research was done on animals, at Conventry University. Sports scientists found that caffeine helped avoid tissue loss that occurs with aging. These results were seen in the diaphragm and skeletal muscles. These results suggest that caffeine in moderation could help preserve our muscles and somehow reduce a bit certain age related injuries.

Increased Muscle Fuel: A recent study published in the Journal of Applied Physiology found that a little caffeine after working out may be beneficial for those working out daily. What was found is that some caffeine after workout raised the glycogen level in muscles about 67 percent four hours after the workout. Glycogen is the first energy source to be burned in physical activity. This improvement can be understood as better performance in the next workout.

All these news do not mean you can drink as much coffee as possible. Here are some suggestions the enjoy coffee´s benefits:

 

·         Control the amount: Performance enhancement with minimal side effects can be obtained with no more than 6 mg per kilogram of body weight; that is 600 mg for a 100 kg person. This is, no more than 16 oz of coffee.

·         Incorporate it in healthy ways: Combine coffee with almond milk, avoid sugar, include it in a fruit smoothie, or any original idea to make it healthy too.

·         Be consistent in your daily allowance. Let your body adapt to your caffeine consumption so results are stable and predictable.

·         Don’t let coffee substitute water. Rapid fat loss will occur only with plenty of water supplied to yourself.

·         Try avoiding coffee before bedtime. One of the basics of any rapid fat loss effort is enough sleep. Coffee can leave you sleepless, and that should not happen. If even without coffee you do not sleep properly, you should do your best to find out why this happens. Maybe it is over exercising, maybe a bad diet.

 

So, include coffee in your diet, but don’t overdo it. Listen to your body, and react accordingly!

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