Coffee is extremely popular around the world for its taste and health benefits. Various studies suggest coffee has high levels of antioxidants and essential nutrients which makes it a super drink for everyone. Studies show that coffee drinkers have a much lower risk of several severe diseases like cancer, heart diseases, and nerve disorder. Coffee is extremely good for athletes, fitness enthusiasts, and gym-goers as it boosts performance and keeps them active during the training and heavy workout. In fact, black coffee has become one of the most popular and effective pre-workout drinks according to research.
We at RDX Sports want the athletes to know about its benefits as to how it can help boost their performance.
1. Boosts Metabolism
Coffee contains stimulant that boosts our metabolic rate. Metabolic rate refers to the rate our body uses or burns energy throughout the day. According to a study, the group consuming coffee showed a substantial increase in metabolic rate during and continuing for three hours after caffeine ingestion. Coffee when consumed before exercise can cause fat cells to be used as an energy source as opposed to glycogen. Hence, the high amounts of caffeine in black coffee will which makes you burn more calories throughout the day. Having coffee before exercise increases that effect. In addition, caffeine and other compounds found in coffee act as an appetite suppressant, making you consume less overall and help you lose extra weight.
2. Boosts Performance
Coffee is exceptionally beneficial for endurance athletes. According to a report from Sports Medicine, caffeine enhances performance during a workout and you feel less drained while doing it. Drinking coffee at least one hour to no less than 30 minutes before exercise seems to offer the best results. Another research shows that coffee stimulates our body to utilize fat stores as fuel during long workouts. Instead of utilizing muscle glycogen (sugar) during exercise, there appears to be a shift to fat stores allowing for prolonged use of working muscles.
3. Improves Mental Focus
Coffee is a natural stimulant that encourages the central nervous system (CNS) and improves brain function. Research suggests caffeine has a positive impact on the areas of the brain responsible for memory and attention. When your mind is active and focused, it helps your workout become more productive and effective. According to research, if you drink 3-4 cups of coffee in a day, it will help you concentrate better, and reduce your chances of getting dementia by at least 45%.
4. Reduces Muscle Pain
Several studies suggest that coffee decreases muscle pain, improves energy output, and promotes a positive feeling about exercise. Researchers at the University of Illinois found that subjects who consumed coffee before exercise experienced less muscle soreness Opens a New Window. during and after their workout than their non-caffeinated counterparts. Another study revealed consuming caffeine before intense training improves athletic performance and reduces the amount of time for muscle recovery. Coffee blocks adenosine in the body which reduces soreness and pain. Post-workout soreness is reduced to 48% when you get a cup or two before starting your workout.
5. Prevents Diseases
Another advantage of drinking coffee is that it helps protect your body from diseases. Coffee has high amounts of antioxidants, which is almost triple in the amount of green tea. Antioxidants clean the blood, remove free radicals, and help the body fight disease and illness. According to research published in the Academy of Nutrition and Dietetics, “coffee provides one of the greatest sources of antioxidants in the American diet.” According to another study in 2011, published in Critical Reviews in Food Science and Nutrition, coffee consumption has an inverse correlation with diabetes, Parkinson’s, Alzheimer’s, and other forms of cancer.
How much coffee is advisable?
Coffee is great, but adding it 10 times a day will have adverse effects on your health. Our best advice?
- Take 3-4 cups of coffee at most and enjoy the benefits of being alert and more focused in your routine while getting the most out of your workouts.
- Enjoy coffee but don’t get addicted to it, otherwise, the withdrawal will keep you sleepy and lethargic and you would just want to increase the quantity.
- Move from a smaller amount to more quantity but moderation is the key.