How Does Coffee Affect Your Workout?

Just by taking a gander at the long line wrapping around Starbucks every morning, there is no question that coffee is a top drink in the United States. In fact, the National Coffee Association revealed in 2000 that more than 50% of Americans drink coffee on a daily basis.

Still, if you are hoping to maintain a healthy lifestyle, eat well, and exercise regularly, how does coffee fit in? One of the biggest pitfalls in your relationship with coffee to watch out for when it comes to diet and health are the many supersized coffee beverages from chains like Starbucks that are full of additional fat and calories. It is entirely possible to order a low-calorie coffee beverage, but many of the advertised coffee drinks are exceptionally high in calories at almost 500 calories per drink! If you do enjoy your coffee black, it has a negligible amount of calories at 2 calories per serving, making it a safe bet in a diet and exercise program.

The main component in coffee that gives it its kick is caffeine, which stimulates the central nervous system. Caffeine is found in coffee beans, chocolate, tea, and many carbonated soft drinks that are sold over-the-counter. However, experts estimate that up to 75% of Americans’ caffeine intake comes directly from coffee. The reason that caffeine is so darn wonderful is because it blocks adenosine, which is a neurotransmitter that provides a calming or drowsy affect to the body. This blockage will cause your muscles to tighten, your pupils to dilate, and your heart rate to increase to give you the extra energy known as a caffeine buzz.

Caffeine in coffee also increases dopamine, which activates the pleasure portions of the brain. This has been potentially linked to caffeine addiction. When you intake caffeine, it will make you feel alert, energetic, and in a better mood. It's no wonder that we love coffee as a nation!

In the same manner, research has also shown that caffeine has an impact on athletic performance, specifically relating to endurance. Drinking caffeine prior to exercise will enhance endurance in moderate to strenuous aerobic activity. Other research has shown that distance runners and swimmers who consumed caffeine prior to a workout had increased performance as a result. Although caffeine affects endurance and stamina, it does not provide any benefit to maximum muscular power, according to a study that measured electrically stimulated involuntary muscle action. Nonetheless, the same study did reveal that caffeine has an ergogenic effect on the muscles when they are used for low frequency and repetitive motion.

It is obvious that caffeine affects athletic performance, so much so that the International Olympic Committee has placed a restriction on how much caffeine an athlete can have prior to competing. This amount must not exceed 12 mg per milliliter of urine, which is equivalent to 4 to 7 cups of coffee consumed within a half-hour, leading to disqualification.

The bottom line is that a cup of Joe can be enjoyed prior to a workout to increase stamina, and it can also be a part of a healthy diet when you avoid high calorie coffee drinks!