Can Coffee Improve Your Workout?

Can Coffee Improve Your Workout?

The National Coffee Association reports that over 80% of adult Americans drink coffee and most of them start their mornings off with at least one cup. This means that for millions of people, coffee is an integral part of their routine, be it at breakfast, a quick caffeine hit before work or even before using the gym.

A 2015 study published in Circulation, discovered that coffee drinking was linked to a lower overall risk of mortality when compared to those who abstained from drinking coffee. But can coffee improve your workout, as well as give you these added health benefits? According to a 2014 study by the American College of Sports Medicine, yes it can.

The study demonstrated that ingesting 3 to 9 milligrams of caffeine per kilogram of bodyweight before exercise increases performance of endurance athletes and also increases performance during intense exercise lasting roughly 5 minutes. This would suggest that caffeine can help endurance runners or cyclists or for those wanting a boost during a 1 mile run. However, caffeine may be less effective if you’re a sprinter. The study states that the effects of caffeine on sprinters running for less than 90 seconds are not apparent, however more research in this area is needed. The results of the study don’t mean that you should start chugging down coffee before an event, especially if you don’t currently drink coffee.

Caffeine was thought to be a diuretic for many years and as a result, athletes were dissuaded from consuming too much coffee before events. Recent studies have demonstrated that caffeine can have a short-term, mild diuretic effect, which can lead to the drinker producing more urine after consumption. However, over a 24 hour period, caffeine doesn’t show a dehydrating effect.

There are a few precautions you should take note of when drinking coffee. Ingesting too much caffeine can cause an upset stomach, leading to either nausea or gastrointestinal distress. You may also experience restlessness and possibly sleepless nights if you drink too much careful. Like most things in life, drink coffee in moderation for best results.