Brewing Performance: How Coffee Perks Up Exercise

Krissy Vann | Host, All Things Fitness and Wellness

We all know that feeling of sipping on our morning brew, that comforting ritual that seems to kickstart the day. But, have you ever wondered how your beloved coffee might impact your exercise routine? Well, there's a lot more to that cup of joe than just a caffeine buzz. A study published in the Journal of the International Society of Sports Nutrition highlights its potential to enhance various aspects of exercise performance.

Caffeine, our trusty sidekick found in coffee, is known to be a performance booster. In fact, it's the most widely consumed psychoactive substance globally, with around 90% of adults in Western countries including it in their daily routine. We're talking an average of 200 mg a day per person. And it's not just confined to our morning mugs; caffeine has infiltrated energy drinks, pre-workout supplements, and even chewing gum.

Now, here's the intriguing part: when it comes to workouts, caffeine seems to play a role in enhancing our exercise performance. So, how much do you need? Research suggests that a caffeine dose ranging from 3 to 8.1 mg per kilogram of your body weight might do the trick. This could mean improvements in activities like cycling or running. And here's the kicker: even at the lower end of that caffeine range, you might still see performance benefits.

Studies also show that coffee's impact on exercise performance isn't uniform. Take resistance exercise, for example. Some studies found that coffee didn't make a significant difference, while others suggested it might improve your muscular endurance, similar to what you'd get from pure caffeine.

So, is your morning cup the secret weapon to upping your game at the gym? Well, it's not a one-size-fits-all answer. Coffee's caffeine content can vary due to factors like the type of coffee and how it's brewed. That's why many nutritionists and sports experts opt for anhydrous caffeine for a more consistent approach.

In a nutshell, your coffee might just be that extra push you need before hitting the gym, and there's science to back it up. But, as with all things, balance is key. So, go ahead and enjoy your brew, but keep in mind that when it comes to exercise, the optimal dose may differ from person to person.

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