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Nutrition

Cup Of Coffee Found To Give A New Type Of Performance-Boost. Here’s How

Most of us start the day with a hot cup o’ Joe for a soul-soothing boost that generally makes us feel more human again. With the average American drinking at least 3 coffees every day, it’s a movement that’s showing no signs of slowing down.

It’s well-known that coffee can help improve exercise endurance, but in case you needed any more incentives to pour yourself another cup, a new scientific review has found that a brew can help with muscle recovery after exercise, too.

coffee cup

The research, which is about to be published in the International Journal of Sport Nutrition and Exercise Metabolism, has identified that caffeine can improve glycogen resynthesis rates after exercise – which means quicker post-workout recovery, maximum training adaptations (like muscle growth), and improved performance.

Plus, the researchers found that other naturally occurring chemicals found in coffee, like caffeic acid and cafestol, can increase glucose uptake into human muscle cells – which points to even more of the above.

 

You’ve probably heard that caffeine can give your workout the edge to power through your last few reps. Here’s the real lowdown on caffeine and exercise:

1. Endurance boost


Prior to exercise, studies have consistently shown that caffeine consumption aids a variety of endurance-based tasks like running, cycling, swimming and rowing. It’s thought that caffeine does so by adapting certain cues in the central nervous system, and also by increasing utilization of plasma free fatty acids – acting to reduce the breakdown of glycogen (stored carbohydrate energy) in muscles.

2. More reps


Studies have found that having caffeine an hour before resistance exercise can increase total repetitions performed by over 11%. Interestingly, most studies have demonstrated that caffeine can increase the amount of reps performed for leg exercises, but the increase seems less prominent for upper body exercises. The researchers note that the difference might be due to different doses of caffeine used in different studies, and also individual variability in response.

3. Strength gains


Research has found that caffeine may improve strength performance, too, although the results are a little less clear-cut than for endurance. Some studies have shown that caffeine can increase bench press 1 rep max, but there’s limited research on caffeine and strength – which means it’s hard to give a solid answer.

4. Repair and recover


The newest review has identified that caffeine can improve glycogen resynthesis rates and muscle glucose uptake, meaning better performance and recovery. This is particularly positive for people who train more than once a day and need to recover quickly.

coffee

Other supplements can complement caffeine to give your performance an edge. Here are some complementary supps to get acquainted with…

Mypre


Our most powerful pre-workout formula to provide a cutting edge to even the most intense workouts. Mypre™ contains a unique blend of ingredients like CarnoSyn beta-alanine – enhancing buffering capacity of muscles, Betanine Anhydrous to increase power output, and L-Citrulline DL-Malate to increase blood flow to muscles and amino acid uptake.

Mythermo X-Treme


Contains active ingredients like guarana, kola nut, and TeaCrine, which can give you the mental edge to push past training barriers and smash your personal bests. Plus, kola nut has been shown to help with bodyweight control. Mythermo X-Treme also contains popular ingredients like Korean ginseng, cayenne pepper powder and the adrenaline precursor, L-tyrosine.

Enjoy this article on coffee and exercise?

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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.


Loureiro, L. M. R., Reis, C. E. G., & da Costa, T. H. M. (2018). Effects of Coffee Components on Muscle Glycogen Recovery: A Systematic Review. International Journal of Sport Nutrition and Exercise Metabolism, 1-31.

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Jennifer Blow

Jennifer Blow

Editor & Qualified Nutritionist

Jennifer Blow is our editor and UKVRN Registered Associate Nutritionist – the UK’s register of competent and qualified nutrition professionals. She has a Bachelor of Science in Nutritional Science and a Master of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research. Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living. Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here: https://uk.linkedin.com/in/jennifer-blow. In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.


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