Can Caffeine Help You Work Out?
Many people think of caffeine as a necessary evil. But in reality, caffeine has many benefits and can actually help your exercise routine. Find out the truth from Get-Fit Guy.
Do you ever wonder whether that morning cup of coffee might be doing more than just giving your brain a wake-up call? In other words, could caffeine actually help you get fit? The answer is yes!
Thanks to Nutrition Diva’s newest book, Nutrition Zombies: Top 10 Myths That Refuse to Die, we learned that caffeine is not actually bad for you. Yes, really! In fact, caffeine boosts your mental performance, reduces the risk for certain diseases, and has other beneficial qualities (download the book now to find out more!)
Here are 3 Quick and Dirty Tips for getting the most out of every drop:
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Try capsules: Caffeine consumption can help you go up to 10 times longer during endurance exercise like swimming, running or cycling. But the best benefits don’t always come from a cup of coffee. Most subjects in studies that showed this big benefit were consuming pure caffeine capsules. This could be risky for some folks because caffeine stimulates the central nervous system and can produce restlessness, headaches, irritability, high heart rate, and high blood pressure. Also, if you’re a collegiate athlete or Olympian, check with your organization about upper legal acceptable blood levels of caffeine.
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Exercise on an empty stomach: Caffeine is a stimulant and may help to increase fat burning. That’s why it is a popular ingredient among fat burning supplements. Drink a cup of coffee and exercise on an empty stomach for the full effects.
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Get the right amount: Caffeine can reduce your “rating of perceived exertion,” meaning that with caffeine in your system, you can exercise harder, but not feel as much discomfort. To get the effects of caffeine, you should typically consume 2-5mg per kg of body weight 30-60 minutes prior to exercise (1 pound is .453597 kilograms).
To learn more, check out Nutrition Zombies by the Nutrition Diva.
Woman Drinking Coffee image courtesy of Shutterstock
About the Author
Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.
