Benefits of Drinking Coffee before a workout!
Are you a health nut with a desire for coffee and espresso? Turns out
you’re on the right track! Drinking Espresso and/or black coffee before a
workout has actually been proven to provide the body with a ton of benefits!
With the launch of our new BUTTKICKER- cold brew pre-workout Espresso shot, we
thought we’d enlighten our fans and clients on the benefits of such a product!
A recent study, published in the International Journal of Sport Nutrition and Exercise Metabolism,
found that trained athletes who consumed caffeine (in black coffee) before
their workout burned about 15% more calories for three hours post-workout
compared to those who ingested a caffeine supplement.
An average dosage that triggered such results was measured
at 4.5mg of caffeine per Kilogram of body weight. Therefore, in terms of Lbs- a
130 pound female (roughly 59 kg) would need to consume about 300mg of caffeine.
This amount of caffeine can be found in 12 ounces of brewed coffee- an average
size of a morning cup!
Now that we’ve got your interest, lets back track and learn a bit more
about Caffeine itself!
Caffeine is a potent insecticide which plants produce to
help kill off certain pests. Caffeine offers memory enhancement and a healthy ‘buzz’
to pollinating insects.
Similar to Chocolate, and Pomegranate, Caffeine seems to
have been consumed since the earliest of days recorded in human history. Most
of the caffeine we consume today is extracted from plants during the process of
decaffeinating either coffee or tea.
Once consumed, Caffeine targets the central nervous system
by promoting spinal cord excitability and muscle fibre recruitment, all while
decreasing perceptions of fatigue and muscle pain. It has been demonstrated to improve
physical performance in all manners of sports while delaying mental fatigue.
So what other benefits does Caffeine Consumption offer to your body?
Let’s take a look!
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 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.
Muscle preservation: In an animal study, sports scientists at Coventry University found that caffeine helped offset the loss of
muscle strength that comes with aging. The protective effects were seen in 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.
Although these statistics may encourage you to drink more coffee, please
caffeinate responsibly!
- 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 130-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, 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!
Buttkicker is now
available for purchase! Visit our showroom in Stouffville to sample it for
yourself!
