This is good news for the people who love coffee.
The Spanish study, published in the International Journal of Sport Nutrition and Exercise Metabolism, found that trained athletes who took in caffeine pre-exercise burned about 15% more calories for three hours post-exercise, compared to those who ingested a placebo.
How many bucks for your brew? The dose that triggered the effect was 4.5 mg of caffeine per kilogram of body weight. For 150-pound woman, that's roughly 300 mg of caffeine, the amount in about 12 ounces of brewed coffee, a quantity you may already be sipping each morning. If you've always thought of coffee as a vice -- one you're simply not willing to give up -- you'll be happy to know that it's actually a secret superfood. And if you exercise, caffeine can offer even more functional benefits for your workouts.
Here are many reasons to enjoy it as part of an active lifestyle, along with some "rules" for getting your fix healthfully.
Muscle preservation
In an animal study, sports scientists at Coventry University found that caffeine helped offset the loss of muscle strength that occurs with aging. The protective effects were seen in both 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.
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 strength-training 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 or routines.
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.
Some basic rules to best reap caffeine's rewards
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 150-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.
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