Coffee might provide us energy during the workday, but what impact might it have on our exercise routine? Coffee consumption prior to exercise can help with both physical and mental energy levels.
Coffee’s strong polyphenol content helps support blood sugar regulation and provide protection against inflammation and free radicals. All of these have an impact on how well we perform during exercise, particularly on how quickly we recover and repair damaged tissue.
Study Explores Coffee’s Performance Boosting Caffeine
Caffeine, which is found in coffee, contains qualities that improve performance in addition to polyphenols. In an extensive assessment of 300 trials including 4,800 participants, researchers examined the effects of coffee and exercise.
They found that when subjects consumed coffee before to working out, their performance increased by 16%. It has also been demonstrated that caffeine’s stimulant properties aid in the burning of body fat.
You may “time” when you want to exert yourself throughout your workout because caffeine takes about 30 minutes to start acting to increase energy levels. If you’re doing shorter workouts, have your coffee just before.
Save your coffee for the last hour of lengthier workouts, such as endurance exercises, as this is when you’ll likely need a boost, as during the last stretch of a lengthy bike ride or endurance run.
Just be mindful of your coffee’s effects. If you usually feel the need to use the restroom after drinking coffee in the morning, it might not be the best idea to have it just before a cardio workout.
Nonetheless, it could be preferable to drink cold coffee rather than hot as heated beverages can stimulate intestinal motility and urge a trip to the bathroom.
Try experimenting with your coffee 15 to 45 minutes before exercising, as your tolerance level may vary from others’. A normal cup of coffee has approximately 100 mg of caffeine, but that amount might perhaps quadruple depending on how strong the coffee is.
You will feel energized for approximately two to four hours due to the caffeine and its related polyphenols.
The precise time does, however, depend on how well your body metabolizes coffee. According to one study, people who took 4.5 mg of caffeine for every kilogram of body weight experienced a 15% increase in performance.
For instance, a 150-pound person should have 285 mg, or around two cups of coffee; research indicates that the benefits of caffeine for athletes remain unaffected even by heavy coffee use.
Read more: Biden Administration’s Endorsement Of Transgender Day Of Visibility Sparks Debate
Coffee and Exercise Hydration Concerns
While some people might think that drinking coffee while an exercise can cause dehydration, you should be okay as long as you’re getting enough water. Overindulging in coffee consumption may result in unfavorable side effects, such as over-caffeination.
These side effects can include elevated levels of anxiety or stress, palpitations in the heart, upset stomach due to increased production of acid, and cortisol.
However, to prevent sleep problems if you’re working out in the evening, cease consuming coffee at least four hours before bed.
Read more: CalFresh Recertification Alert: Deadline For April 2024 Application Draws Near
