In a study, each participant drank a measured cup of either regular or decaffeinated coffee. Afterward, there finger blood flow was measured to find out how well the body’s smaller blood vessels work.
Those who drank caffeinated coffee experienced a 30% increase in blood flow over a 75-minute period, compared to those who drank decaf. As your muscles need oxygen, better circulation equals a better workout.
Consuming the caffeine equivalent of two to three cups of coffee one hour before a 30-minute high-intensity exercise reduces muscle pain. Caffeine helps you push harder during strength-training workouts, improving muscle strength and endurance.
In tests 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. A brain boost is a real benefit during workouts, especially when they entail needing to recallspecific routines and combinations.
Caffeine is found to help offset the loss ofmuscle strength that occurs with aging. The results indicate that in moderation, caffeine may help preserve overall fitness and reduce the risk of age-related injuries.
More muscle fuel
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 during exercise, to power strength moves, and fuel endurance.
- The maximum amount of caffeine recommended for enhancing performance with minimal side effects is about 16 ounces of coffee.
- 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.
- Research shows that when your caffeine intake is steady, your body adjusts, which counters dehydration, even though caffeine is a natural diuretic.
- Keep drinking water.