Did you know that coffee can improve your workouts by as much as 33%? Yes, you read that right. According to a 2014 Daily Mail article by Deni Kirkova, the British Coffee Association found that instant coffee taken around an hour before working out can help exercisers perform about a third better. And it’s not just limited to weight training. The performance boost applies to virtually all forms of workouts, so you can do pretty much any type of exercise you want and still reap the benefits.
Better resistance against fatigue
According to a study published by the National Center for Biotechnology Information (NCBI), caffeine can help athletes train longer by delaying the onset of fatigue. In addition, it can also aid in the facilitation of force production by the body’s motor units. What all this means is that coffee gives you the ability to squeeze more out of your workouts and consequently see better gains.
Of course, sugar-free black coffee is the way to go for this purpose because it adds virtually zero extra calories to your diet. Unfortunately, if you are like most people, you are probably not a fan of drinking bitter liquid. But don’t worry, though, because by simply adding a little salt to your coffee, you can not only easily neutralize its bitterness, but also bring out its natural sweetness without having to actually use any sugar.
Increased fat oxidation
The second way coffee helps you crush your workouts is by literally giving you the energy to do so. In another NCBI study, coffee is shown to improve fat oxidation, giving you more readily available fuel for exercising. Of course, the more energy you have, the more work you can do in the gym.
But that’s not all improved fat oxidation gives you. By burning more fat during your workouts, you also increase the visibility of your muscles. This is probably why a lot of bodybuilders and professional fitness trainers swear by their pre-workout cup of coffee.
Just don’t go overboard
Unfortunately, there is such a thing as too much coffee. Experts suggest drinking no more than three cups a day. Any more and you could start experiencing problems like constantly elevated heart rates, sleeplessness and dehydration. In contrast, by keeping your intake within the healthy range, you get to enjoy the performance boost and resulting gains without putting your health at risk.