Home' Trinidad and Tobago Guardian : July 14th 2014 Contents Half of Americans start their day with coffee,
and, according to recent study, working out after
downing a cup of java may offer a weight loss
advantage. The Spanish study, published in the
International Journal of Sport Nutrition and Exercise
Metabolism, found that trained athletes who took
in caffeine pre-exercise burned about 15 per cent
more calories for three hours post-exercise, com-
pared to those who ingested a placebo.
The dose that triggered the effect was 4.5 milligrams
of caffeine per kilogramme of body weight. For a
150-pound woman (68 kilograms), that s roughly 300
milligrams of caffeine, the amount in about 12 ounces
of brewed coffee, a quantity you may already be sip-
ping each morning.
If you ve always thought of coffee as a vice---one
you re simply not willing to give up---you ll be happy
to know that it s actually a secret superfood. And if
you exercise, caffeine can offer even more functional
benefits for your workouts. Here are five more reasons
to enjoy it as part of an active lifestyle, along with
five "rules" for getting your fix healthfully.
Recent Japanese research studied the effects of
coffee on circulation in people who were not regular
coffee drinkers. Each participant drank a fice-ounce
cup of either regular or decaffeinated coffee. After-
ward, scientists gauged finger blood flow, a measure
of how well the body s smaller blood vessels work.
Those who downed caffeinated coffee experienced
a 30 per cent increase in blood flow over a 75-minute
period, compared to those who drank the decaf ver-
sion. Better circulation, better workout---your muscles
Scientists at the University of Illinois found that
consuming the caffeine equivalent of two to three
cups of coffee one hour before a 30-minute bout of
high-intensity exercise reduced perceived muscle
pain. The conclusion: caffeine may help you push
just a little bit harder during strength-training work-
outs, resulting in better improvements in muscle
strength and/or endurance.
A study published this year from Johns Hopkins
University found that caffeine enhances memory up
to 24 hours after it s consumed. Researchers gave
people who did not regularly consume caffeine either
a placebo, or 200 milligrams of caffeine five minutes
after studying a series of images. The next day, both
groups were asked to remember the images, and the
caffeinated group scored significantly better. This
brain boost may be a real boon during workouts,
especially when they entail needing to recall specific
exercises or routines.
In an animal study, sports scientists at Coventry
University found that caffeine helped offset the loss
of muscle strength that occurs with ageing. The pro-
tective effects were seen in both the diaphragm, the
primary muscle used for breathing, as well as skeletal
muscle. The results indicate that in moderation, caf-
feine may help preserve overall fitness and reduce
the risk of age-related injuries.
More muscle fuel
A recent study published in the Journal of Applied
body & soul
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Physiology found that a little caffeine post-exercise may
also be beneficial, particularly for endurance athletes who
perform day after day. The research found that compared
to consuming carbohydrates alone, a caffeine/carb combo
resulted in a 66 per cent increase in muscle glycogen four
hours after intense, glycogen-depleting exercise. Glycogen,
the form of carbohydrate that gets stockpiled in muscle,
serves as a vital energy "piggy bank" during exercise, to
power strength moves and fuel endurance.
Study: Drink coffee
for better workout
YOUR DAILY HEALTH
News and Advice
One study found caffeine may help you push just a little bit harder during
strength-training workouts, resulting in better improvements in muscle
strength and/or endurance.
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