5 Reasons to Drink Coffee Before a Workout

In addition to making us feel more alert, a cup of coffee in the morning also has the potential to achieve better results at the gym.

Coffee Beans & Sack

Drinking coffee at the right time has the potential to cut the symptoms of fatigue, improves attention, and makes exercise feel easier.

A beneficial intake of caffeine is 3 to 4 mg per 1 kilogram of weight — a typical cup of coffee includes about 100 mg of caffeine. A regular caffeine boost has the potential to make it easier to exercise and stay alert for 30% longer.

In addition to providing the short-term metabolic boost, a pre-workout coffee can offer a variety of other benefits, including:

1 – Enhanced micro-circulation

A regular coffee drinker has the potential to boost the capillary blood flow by nearly 30% compared to those that drink decaf or no coffee. By improving the blood circulation, it is possible to increase the efficiency of the tissue oxygenation, which leads to a boost in workout performance.

2 – Improved endurance

Caffeine has the potential to lower the noticed level of exertion by about 5-8%, which is certain to make it easy to exercise longer and harder. Also, a regular caffeine intake can increase workout performance by nearly 10-12%, and this seems to relate to the lower level of perceived exertion.

3 – Improved Memory

Brain-derived neurotrophic factor (BDNF) is able to aid in brain stem cells converting into replacement brain neurons, which is a major advantage to help with improving the memory. A 200mg serving of caffeine daily is enough to help promote better memory in patients.

4 – Muscle preservation

Drinking coffee can help to trigger a brain mechanism that leads to the release of BDNF (brain-derived neurotrophic factor), which is a growth factor. Plus, the growth factor can help to support the neuromotor in the muscles. A deficiency of this element can lead to age-related muscle atrophy. Overall, this is certain to help with maintaining the muscle tissue that remains more effective, strong, and youthful.

5 – Pain reduction

Caffeine has the potential to reduce an athlete’s level of perceived muscular pain. A caffeine dose needs to be in the region of 2 or 3 cups and taken at least 45-60 minutes before starting on a high-intensity workout.

A benefit of the pain reduction is the ability to push slightly harder when exercising, which is certain to benefit those engaged in high-intensity workouts.

Post-workout muscles stiffness and soreness is reduced by about 46%. This compares to about 28% for those taking naproxen or 24% for those using aspirin for treating muscle soreness.

Basic rules of caffeine for athletes

Even though caffeine does have its healthful benefits, there is no reason to drink as much as possible. A preferred amount of caffeine is about 6mg per kilogram of body weight (or 16 oz of coffee / 400mg daily – based on a female athlete weighing 150 lbs). Plus, drink the caffeine in healthy ways, such as using cinnamon and almond milk in place of whip cream, sugar, and cream. Also, a caffeine intake should be steady to ensure the body is able to adjust to the intake.

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