THE POWER OF COFFEE!

  

The Power of Coffee 

Kevin B DiBacco

The Power of Coffee for Fitness

Coffee is more than just a morning pick-me-up. The caffeinated beverage has a number of benefits that can enhance your fitness routine and support your overall health and wellbeing when consumed in moderation. Let's take a closer look at how coffee can give your workout a boost.

Increased Fat Burning

Caffeine is a stimulant that can rev up your metabolism and promote fat burning. When caffeine molecules bind to receptors in your fat cells, they stimulate the breaking down and release of fat stores. This freed up fatty acid can then be burned for fuel. Research shows that caffeine can boost metabolism by up to 11% and increase fat burning by as much as 29%. This effect can last for over 3 hours after consumption. 

So by enjoying a cup of coffee before your workout, you can tap into more of your fat stores for energy. This can help spare glycogen stored in your muscles so you can exercise longer before fatigue sets in. The extra energy and endurance can allow you to push harder during your workout and burn more calories overall.

Enhanced Exercise Performance 

In addition to increasing available energy sources, coffee can enhance exercise performance in other ways. The caffeine helps increase adrenaline levels in your blood. Adrenaline is your body's main “fight or flight” hormone, which readies you for physical exertion by ramping up your breathing, heart rate, and blood flow to muscles.

Coffee also seems to directly impact muscle contraction. Recent research found caffeine makes motor units - the basic units of muscle response in your skeletal muscles - fire more quickly and powerfully. So those pre-workout caffeine jitters actually prepare you for more explosive strength, speed, and coordination during exercise.

Finally, coffee may reduce your perception of effort and fatigue during workouts. In a 2015 study, trained athletes consumed caffeine pills before cycling at a consistent pace. While their actual performance didn’t change, they reported feeling more energized and found the workout to be easier after taking caffeine. So coffee can make challenging workouts feel more doable.

Pre-Workout Performance Enhancer

Thanks to the various performance-boosting effects of coffee, consuming some pre-workout is a great way to take your fitness to the next level. Here is how to harness coffee for your best sweat session:

- Time it Right: Consume your coffee 30-60 minutes before your workout when caffeine levels in your bloodstream will peak. This will provide the most robust athletic advantage. 

- Go for Light Roasts: Light roasts have up to 25% more caffeine than dark roasts. Peru, Ethiopian Harrar, and Guatemalan Antigua are good options. Cold brews are also extremely high in caffeine.

- Have a Smaller Dose: Too much caffeine can make you jittery and anxious. Aim for around 3-6 mg per kilogram of body weight. So 150-200mg for a 150-pound person - about 1-2 cups of coffee.

- Pair with Carbs: Having coffee with a carb-containing snack like a banana or piece of toast can stabilize blood sugar spikes and crashes to sustain energy.

- Stay Hydrated: Caffeine has a mild diuretic effect, so be diligent about hydration before, during and after your workout.  

Take Note of Timing 

While pre-workout coffee offers clear benefits, it’s best to avoid coffee too soon before going to sleep. Caffeine has a half-life of 5-6 hours on average. So that 2 pm cappuccino can disrupt your ability to fall and stay asleep at night. Sleep is critical for muscle recovery, energy restoration, and maintaining workout intensity day after day.  

To prevent sleep issues, abstain from coffee and other caffeinated drinks after around 2 pm if possible. Switch to decaf or herbal tea in the afternoon instead. You should also limit total daily coffee intake to around 400mg of caffeine per day - or 3-4 cups of coffee. Consuming any more than this on a regular basis can make it hard to ever feel rested and energetic without needing constant caffeine.

Coffee Supports Overall Health  

While this article has focused on how coffee can enhance your fitness regimen, it’s important to note the bigger picture health benefits of coffee as well. Study after study demonstrates that regular coffee consumption can support longevity, heart health, diabetes prevention, liver health, and more - when consumed in 3-4 moderate cups per day. Coffee is packed with antioxidants and polyphenols that combat inflammation and cellular damage linked to chronic disease, aging, and cancer.

Coffee also seems to help maintaining healthy body weight and composition. Research indicates daily coffee drinkers have lower BMI and less subcutaneous fat than non-coffee drinkers. So your daily java fix complements your workout efforts by encouraging overall wellness too.

Potential Drawbacks to Note

Of course, no discussion of coffee and health would be complete without noting that coffee isn’t ideal for everyone. There are some potential drawbacks to consider:

- Blood Pressure Concerns: High caffeine intake raises blood pressure in those with existing hypertension. Checking with your doctor is advisable. 

- Pregnancy Precautions: Caffeine easily crosses the placenta to the fetus. Pregnant women are advised to limit coffee to 200mg or less per day.  

- Anxiety and Jitters: Those already prone to anxiety or nerves may find coffee amplifies stress. Decaf is an option in these cases.

- Sleep Disruption: Again, be cautious about afternoon/evening consumption if you tend to have sleep issues already

- Digestive Discomfort: Some experience acid reflux, heartburn, diarrhea or other stomach upset from coffee. You make find cold brew or dark roasts easier to tolerate. 

Listen to Your Body

In the end, pay attention to how your unique body responds to coffee habitually. Stay adequately hydrated, limit intake later in the day, and tweak your consumption if you have any negative symptoms. But for most people, coffee’s athletic advantages and health-promoting properties make it a beneficial beverage when enjoyed regularly in moderation.

So next time you’re about to hit the gym or go out for a run, enjoy your pre-workout brew. That cup of coffee could be just what you need to feel focused and pumped up to power through an intense training session and reach your peak fitness potential. Bottoms up!