Everyone in the sports performance industry wants to have the most effective workouts which leads to the best athletic results over time. Athletes believe they need to take supplements with crazy colors, names, and ingredients to reach their max potential each workout, but that is not true. Feeling actively ready both physically and mentally is as simple as brewing you a pot of black coffee in the morning.
Throughout this article I will include the benefits athletes can receive from consuming around 250–300mg derived from drinking black coffee with no additives.
Remember, each athlete is different so consumption levels maybe a little skewed for each individual. Experiment with your levels before diving in on your caffeine intake.
1) Increase in Endurance: Endurance athletes have seen an increase in performance of up to 5% compared to not drinking coffee 30 minutes- 1 hour of training. This takes place due to the effective use of fat stored caused by the stimulation of coffee. The body uses fat instead of glycogen when exercising for a long time frame.
2) Coffee Causes a Boost for the Metabolism: An increase in your metabolism burns calories faster compared to it’s normal levels. You gain weight if you consume more calories than you burn, while you are more likely to lose weight if you are able to burn more calories than you take in. According to Ori Hofmekley, author of Warrior Diet and unlocking the muscle gene, with coffee, there has been research that proposes an increase of up to 20% from consuming black coffee 30 minutes-1 hour of a workout.
3) More Focus During Workout: Many people enjoy pre-workouts and energy drinks because it gives them that “focus” or “tunnel vision.” Coffee delivers an increase in concentration without all the additives. Research has connected coffee and positive brain functions, especially in the prefrontal lobe where attention span, concentration, and planning is stored*. According to a study by John Hopkins University, this happens because coffee triggers the brain to release a growth factor called BDNF (Brain-Derived Neurotrophic Factor.) BDNF converts brain stem cells into new neurons in your brain that will benefit both focus and memory. With the increase in focus, an athlete is able to hold that concentration for long durations, especially, as the intensity increases of perceived workouts.
4) Reduced Muscle Ache: Muscle Aches and pains are what some considered, “The price you pay to be great!” But, believe it or not well thought-out plans and effective supplementation say quite the opposite. A study has shown that two cups of coffee can reduce post workout muscle soreness by around 50%. Not only will it help with post workout recovery, but coffee also helps athletes finish their workouts compared to only partially finishing due to soreness.
5) Coffee is all Natural: How many times have we seen an athlete “popped” for supplementation that was not approved by their association? Usually the athlete answers, “Well, I didn’t know that was in there?” (Referring to banned substances.) The best thing about coffee is it is an all natural bean and comes straight from the ground. Athletes do not have to worry about if what they are consuming is banned or not. The FDA is not going to take coffee off the shelves, compared to some supplements in the past. Plus, coffee is loaded with anti-oxidants that is good for your body and can help felt disease.
6) Economical Factors: Not everyone can afford the expensive supplements out there, especially the “natural” supplements. If an athlete brews a cup of coffee at the house it costs $0.16-$0.18 per serving*. Compare it to some pre-workouts that run $1.50 per serving, and energy drinks that cause almost $4.00 per serving!
Coffee is an all natural drink that is loaded with benefits, but is also like any other stimulant, needs to be taken within good measure. In laymen terms, you can have too much of anything. Someone who has just started drinking coffee does not need to chug 3–4 cups of it in an hour, but work themselves into it until their body is can handle the suggested amount. Everyone is different and each person has a different threshold for caffeine consumption.
Now that we have discussed many benefits of coffee I hope that athletes use coffee as another form of supplementation to their nutrition/training programs!
For more information of the benefits of coffee visit these sites: