SECRET HEALTH BENEFITS OF COFFEE
If you’ve always thought of coffee as a vice—one you’re simply not willing to give up—you’ll be happy to know that it’s actually a secret super-food. And if you exercise, caffeine can offer even more functional benefits for your workouts. Here are the top 5 reasons to enjoy it as part of an active lifestyle, along with five “RULES” for getting your fix healthfully.
Enhanced blood flow:
Scientists gauged finger blood flow, a measure of how well the body’s smaller blood vessels work. Those who downed “regular” (caffeinated) coffee experienced a 30% increase in blood flow over a 75-minute period, compared to those who drank the “unleaded” (decaf) version. Better circulation, better workout—your muscles need oxygen!
Less Muscle Soreness:
Consuming the caffeine equivalent of two to three cups of coffee one hour before a 30-minute bout of high-intensity exercise reduced perceived muscle pain. The conclusion: caffeine may help you push just a little bit harder during strength-training workouts, resulting in better improvements in muscle strength and/or endurance.
Caffeine enhances memory up to 24 hours after it’s consumed. This brain boost may be a real boon during workouts, especially when they entail needing to recall specific exercises or routines.
Lean muscle upkeep:
Caffeine helped cancel out the loss of muscle strength that occurs with aging. The protective effects were seen in both the diaphragm, the primary muscle used for breathing, as well as skeletal muscle. The results indicate that in moderation, caffeine may help preserve entire fitness and lower the risk of age-related injuries.
More muscle fuel:
Little caffeine post-exercise may also be beneficial, particularly for endurance athletes who perform day after day. The research found that compared to consuming carbohydrates alone, a caffeine/carb combo resulted in a 66% increase in muscle glycogen four hrs following extreme, glycogen-depleting exercise. Glycogen, the form of carbohydrate that gets stockpiled in muscle mass, serves as a essential energy “piggy bank” during exercise, to power strength movements, and fuel stamina. Packing an increased reserve shows that the very next time you work out, you’ve increased your ability to exercise effectively and/or longer.
But this news doesn’t mean you should down as much coffee as possible—your good motives may boomerang. I recommend 5 major rules to best reap caffeine’s rewards:
Don’t go overboard:
The maximum amount of caffeine suggested for improving performance with minimal side effects is up to 6 mg per kg body weight, which is about 400 mg per day for a 150-pound woman.
Incorporate it in healthy ways:
Drink your coffee with almond milk/cinnamon rather than cream and sugar, or whip coffee or tea into a fruit juice smoothie, along with other nutrient-rich ingredients like Almond butter and oatmeal or Quinoa.
Stay consistent with your consumption:
Research shows that when your caffeine intake is regular, your body adapts, which counters Dehydration, even though caffeine is a natural diuretic. In other words, don’t reach for two cups one day and 4 the next.
Let the good old H2O be your primary drink of choice:
No caffeine at least 6 hours before bed to prevent Insomnia, and listen to your body. If you’re depending on caffeine as an energy level booster because you’re tired, get to the genuine reason what’s causing exhaust. Perhaps it’s too little sleep, overexercising, or an inadequate diet regime. If something’s off kilter, you won’t see improvement, and you’ll likely get sluggish rather than stronger. Seeking balance is without doubt key!