Recent studies have shown that athletes who consume caffeine pre-exercise burn 15% more calories for three hours post-exercise. Coffee functions as a stimulant, and helps improve microcirculation, pain reduction, improved endurance, muscle preservation and improved memory.
Improved microcirculation – Those that drink coffee before a workout experience a boost in the blood that flows through their capillaries which helps to improve the oxygenation of your tissues and boosts your overall exercise performance.
Pain Reduction – Coffee that is drank before a workout can reduce your level of perceived muscle pain to allow you to push yourself harder during high intensity exercises. It also reduces any post-workout soreness.
Improved Endurance – Caffeine can reduce your perceived level of exertion by more than 5% making your exercise feel easier and leaving you feeling less tired post-workout.
Muscle Preservation – Coffee triggers a mechanism in your brain that releases a growth factor called Brain-Derived Neurotrophic Factor (BDNF) which supports the neuromotor, a critical element in your muscle development.
Improved Memory – BNDF also activates brain stem cells to convert into neurons in your brain and has major benefits on your brain function. Coffee can help improve your memory for up to 24 hours.
Longer Training – A cup of coffee pre-workout session with give you the energy and enthusiasm to power through any intense physical activity. It is an effective ergogenic acid and is a substance that enhances your performance.
Coffee therefore is a health and fitness enhancing tool. It has added benefits on the body.
How Coffee Enters your System
Coffee wakes your body up by dispersing caffeine straight into your bloodstream. It can have a life of between 5 to 6 hours during which time you will experience the stimulating effects. If you are wanting to hit the gym when your caffeine boost is at its most powerful then drink your coffee at least 45 minutes before working out.
Coffee Improves Focus and Accelerates Weight Loss
Coffee has a ton of fat-burning properties and is most useful consumed before exercise. It accelerates weight loss by causing fat cells to be used as an energy source as opposed to glycogen. It can also increase your metabolism which helps you burn more calories throughout the day.
Black coffee helps you improve your mental focus and helps you with your productivity levels. With a cup of coffee before a workout, you will be focused on your fitness goals and powering through your workout.
When and How to Drink Coffee for Maximum Benefit
You will end up eliminating any of these health benefits by adding milk, creamer, sugar or artificial sweeteners to your cup of coffee. The average cup of coffee has a natural blend of polyphenol antioxidants including bioflavonoids, vitamins and minerals in coffee beans which work together to neutralise the harsher effects of caffeine. It also possesses anti-inflammatory protective and anti-aging properties.
The best time to drink coffee is before a workout and to avoid drinking coffee in the evenings, as it will higher your chances of finding it difficult to sleep at night. Research suggests that between 8-9am in the morning is a good time to drink coffee, but it really depends on your daily routine.
Try having one cup of coffee or shot of espresso in the morning or before training and another cup during work and that’s it for the day. If you are stressed, coffee can help you resist fatigue and hunger. Do not drink a whole pot of coffee in one go as you are going to have a major caffeine comedown afterwards.
Coffee consumed before exercise will give you a major energy boost and will work to accelerate the benefits of exercise. Including helping to stimulate energy production and fat burning.
Choose Freshly Ground or Organic Coffee
Freshly ground coffee beans are nutritionally valuable and better for you than regular coffee beans. They are also fresh and will taste much better. Decaffeinated coffee however, will not provide you with the same food benefits as the antioxidant bioflavonoids are lost in the process.
If you have access to an espresso bean, grind your coffee beans prior to brewing your coffee for the best results. Your coffee will taste fresh, be aromatic and nutritionally beneficial to your health. Choosing organic coffee beans as supposed to conventionally grown coffee beans which are sprayed with crops and pesticides contribution to the destruction of rainforests and ecosystems. Sustainable, shade-grown coffee tastes better and is mutually beneficial to the natural environment.