A government study in 2013 estimated that nearly 80% of adult Americans do not get the recommended amount of exercise on a weekly basis, setting themselves up for potentially fatal health problems.
The Centers for Disease Control and Prevention recommends that adults engage in at least 2.5 hours of moderate-intensity aerobic exercise weekly or one hour and 15 minutes of vigorous-intensity activity, or a combination of both. Engaging in the required amounts of exercise could prove to be harrowing and many individuals turn to performance enhancers to enable them to exercise at higher levels and reap the maximum potential benefits from it.
If you’re in your 40’s, you might have noticed that we sometimes resist the urge to flood our systems with caffeine.
While it is not recommended to drink pots of freshly-brewed java on a daily basis it is important to acknowledge that coffee also possess a host of health benefits such as combating diabetes.
According to a variety of studies conducted both in the USA and UK, the optimum amount of caffeine to consume daily is 1.5 – 2mg of caffeine per pound of bodyweight, one hour prior to exercise. This amount of coffee will have the best possible effect on your performance without compromising your health.
Coffee can boost the effectiveness of your workout
Drinking coffee an hour before morning or lunchtime exercise will prevent you from experiencing an afternoon dip in energy, something which people in their 40’s tend to experience more intensely than those in their 20’s and 30’s.
As far as engaging in competitive sports is concerned, coffee consumption can improve attention to detail, observance of your surroundings as well as reduce symptoms of fatigue. When consumed in moderation, coffee provides similar hydrating qualities to water and does not cause dehydration as often believed.
New research indicates that black instant coffee consumed one hour prior to exercise can improve endurance performance in a similar manner to pure caffeine, suggesting that coffee in any delicious form may be an effective way to consume caffeine prior to exercising.
Further studies have found that caffeine is more effective in those who are recreationally active than in trained athletes and can improve running, cycling and high-intensity sports such as football and soccer over a 90-minute period.
Coffee can reduce disease-causing inflammation and protect your heart
Caffeine has a significant influence on your immune system and can drastically decrease disease-causing inflammation that is initiated and worsened by an aging body.
According to research published in Nature Medicine, caffeine has the ability to block certain receptors on brain cells which is what gives caffeine its invigorating ‘wake-up’ effect. By obstructing these receptors caffeine also hinders pathways that produce inflammatory molecules.
During this study it was found that men and women who drank more coffee also enjoyed lower blood pressure and more flexible arteries than those who abstained from caffeine altogether.
Anyone who is serious about health and fitness knows how important a healthy cardiovascular system is. By simply drinking 1 to 2 cups of coffee a day you can reduce your risk of heart disease-related death substantially.
Paired with regular cardio workouts, coffee can be a powerful tool in promoting longevity and overall improved heart-health. A study conducted of more than 76 000 men indicated that those who consumed up to 2 cups of coffee a day reduced their risk of dying from heart disease by as much as 38%.
While coffee is a proven ergogenic and weight loss aid, it is important to exercise prudence when incorporating it into your diet. Too much caffeine can stress out your adrenal system which can lead to insomnia as well as increased cortisol level.
Sticking to moderate amounts of caffeine will see you enjoying all the health benefits caffeine has to offer without putting your general health and wellbeing at risk.