Three Big Exercise Benefits from Coffee
Coffee is the fuel for civilization. For most of us, it's a necessary part of any morning. We already know about the alertness and day to day performance boosts that coffee can provide, but you may be surprised to learn how much of an improvement it can bring to your daily fitness activities. Whether you're a weight trainer or a cardio guru, here are three ways that caffeine can help to bring your performance to the next level.
1. Remember Your Training
One of the benefits of coffee that often gets overlooked is what it does for your memory. In a study released by Johns Hopkins University, caffeine can give you a memory boost for a full 24 hours after you've had a cup. It only took 200 mg of caffeine to do the trick, which is a little over two cups.
How does an improved memory help your fitness? Unless you're the type of person to write down everything in a notepad at every possible opportunity, that improved recall will help you to perform the right exercises the right way, your calories for the day, and quickly pick up on new exercises or additions to your routine. Two cups a day is also recommended to improve insulin sensitivity.
2. Fuel for Your Muscles
Studies have also shown that a small amount of caffeine after a workout can improve your glycogen levels, which is the fuel that your muscles need to perform. Glycogen reserves are stored in the muscles to gie you that extra push that you need. The more of it that you have, the better you'll be able to perform. By having a little caffeine after your day at the gym, you could improve your glycogen reserves by as much as 66% as compared to relying on carbohydrates alone.
3. Superior Circulation
Caffeine can improve your circulation, even in small amounts, sometimes by as much as 30% immediately after consumption. By having a faster blood flow, you get more oxygen to your muscles and organs when you're performing rigorous exercise, but it should also be noted that caffeine can constrict your veins as well. That means that if you consume caffeine in relation to exercise, you may also want to consume more water, as you may experience the opposite effect-- if you have ever had coffee, and then felt tired, that is exactly what is happening.
Smart Coffee Tips:
- Drink coffee, but stay hydrated with water too.
- Don't drink too much-- more than four cups of coffee can have negative side effects.
- Don't drink coffee six hours before sleep, as it could interfere with your natural cycle.