Worried about whether coffee is a healthy beverage? Need an extra boost before a workout? Well for all you avid coffee drinkers out there, you’re in luck because black coffee has great benefits that will give you an added edge. Here are some reasons why you should drink black coffee before a workout:
1. Performance boost - Studies have shown that caffeine improves performance and endurance in high intensity sports such as running and football. One study which was published in the British Journal of Sports Science, found that participants who drank coffee before running 4,900 feet on the treadmill completed their run 4.2 seconds faster than those that did not. These benefits of endurance and alertness are a result from caffeine. Caffeine reduces the messages in our brain that causes us to be more fatigued. Despite this, you should not rely on caffeine for high performance on a regular basis, as it can cause headaches, high blood pressure, and many other negative effects.
2. Coffee can speed up your weight loss - Consuming black coffee before a workout can cause your fat cells to be used as a source of energy. In addition, the high caffeine content will also increase your metabolism, which ultimately helps you burn more calories. Caffeine also can help suppress your appetite.
3. Focus - As well as having the benefit of energy boosts to get you through those long, rigorous workouts, black coffee increases your focus as well as helps you stay alert. This will make your workout more productive.
4. Reduces pain - Research has found that caffeine reduces the level of muscle pain, which allows you to push a little harder to intensify your workout. To take full advantage of this benefit, it is said to have about 2-3 cups of coffee one hour before your workout.
5. Muscle Preservation - Although this benefit is not dependent on you drinking black coffee before your workout, coffee, in general, releases Brain- Derived Neurotrophic Factor which helps with growth. This factor is released in your muscles and supports the most critical element in your muscles: the Neuro-motor. Degradation of the Neuro-motor is what contributes to muscle atrophy when we inevitably age. In simpler terms, coffee can contribute to maintaining your muscle tissues as you grow older. This will also help you maintain your strength and make you less prone to injury as you age.
All of that being said, ritually drinking coffee will reduce all of the aforementioned benefits. Caffeine is similar to every other performance enhancer and while you may experience a huge array of effects at first, these benefits become reduced over time if not monitored. For example, one or two coffees a day are perfectly fine and healthy, however once you find yourself drinking 5-6 cups a day you may want to reconsider your coffee intake. For most people 2 to 3 cups of coffee is the ideal amount depending on how much you weigh. Just make sure to keep sugar in your coffee to a minimum!