In today’s daily rush, people are working harder to be more successful yet, they
still wonder if they are doing the right thing for their health. If you ask almost
everyone around you about the benefits of a good diet and regular exercise, you
will find a consensus that they are both a crucial part of a healthy life. So, what
is preventing people from exercising regularly? If you ask yourself, the answer
most of the time is “there is no energy after a long day at work”.
This article discusses the importance of coffee in providing energy for better physical
Exercise should be part of your life whether it is in doing the daily chores, playing
with the kids, trying to lose weight or if you are an athlete trying to win a competition.
In either case, you need a moderate boost to improve your exercise performance,
be it simply to burn more calories, be more active or win a gold medal.
It is now a well-known fact that coffee contains caffeine, a naturally occurring
stimulant found in leaves, nuts and seeds of different plants. A cup of coffee contains
around 75mg of caffeine. The mechanism through which coffee enhances performance
is not fully established yet but all research has shown that as little as 90 mg
of caffeine from coffee can enhance the performance of athletes involved in endurance
exercise, short and long duration as well as high intensity exercise. In some cases,
the performance was improved by 12.4%!
- For better physical performance, the recommended intake of caffeine before exercise
is 1-2mg/kg of body weight (e.g. a 70 kg adult should take around 140mg of caffeine,
which is equivalent to 2 cups of coffee before a workout).
Good to know: Moderate doses of caffeine, an equivalence of about 2 cups
of coffee, reduce by half the post-workout muscle pain.
Does the caffeine in coffee lead to dehydration during exercise?: Many people
worry that due to the diuretic (increase in water excretion from the body) effect
of caffeine, they will be at risk of dehydration during exercise. In fact, recent
studies have proven that with a healthy diet and an adequate daily water intake,
the diuretic effect of caffeine remains insignificant and very mild where it was
- An amount up to 300mg of caffeine, which is equivalent to 3 to 4 cups of soluble
coffee per day, will not alter body fluid levels.
Remember The best way of remaining hydrated during exercise is to drink water
and when the workout surpasses 1-2 hours, an isotonic drink that contains sodium,
potassium and some sugar would be ideal to aid in restoring blood sugar and the
Getting into stride with coffee If you don’t drink coffee and you wish to
start now, make sure you start gradually. Take half a cup in the morning for a couple
of days and then you can increase to one cup daily for a week. Eventually you will
build up a tolerance and you can start taking it in the afternoon as well and before
- Remember that the effect of caffeine lasts up to 3 hours, so make sure to take it
an hour to an hour and a half before working out.
Good to know Not only does coffee enhance physical performance and give you
more energy to workout, it also decreases the feeling of fatigue during the last
minutes of your workout.Research has shown that coffee intake also increases mental
alertness, which in turn enhances your physical abilities. Experts always say that
winning is all in your head!