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 healthily.
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!
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.
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 help during workouts, especially when they entail needing to recall specific exercises or routines.
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 for 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 450 grams of coffee) for a 68 kilo woman.
Incorporate it in healthy ways: doctor up coffee with almond milk and cinnamon instead of milk 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.
No 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, over exercising, 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!