Coffee has been a subject of much contention in the health world. Some claim that avoiding caffeinated drinks is essential to health, while others swear by coffee as a health beverage. The answer lies somewhere in the middle. If you are struggling with adrenal fatigue issues or have excess cortisol, coffee might not be a great idea for you. However, if you are healthy, getting enough sleep, and tolerate caffeine well, a cup or two of coffee could be a key in shifting your workout into the next gear. Let’s look at some clinically proven ways coffee helps our bodies.

1. A cup of coffee in the morning is proven to assist in athletic performance. A study published in the Journal of Strength and Conditioning Research showed athletes who consumed 5 mg of caffeine one hour before working out jumped higher and executed jumps better than athletes who were given a placebo. 5 mg is a small amount of caffeine and a cup of coffee surpasses this amount. If you’re a new coffee drinker, try starting out with a half cup before your next workout.

2. Coffee increases your cardiovascular threshold, allowing you to work harder. In a recent study, one group of athletes were given coffee and another were given a placebo. The group given coffee had a significant higher performance in endurance tasks. The study states: “coffee reduced perceived exertion during performance measures significantly more than control conditions.” ( http://www.ncbi.nlm.nih.gov/pubmed/26568580)

So before your next cardiovascular training session, add in a cup of coffee and reap the benefits.

3.Coffee has benefits for our Skeletal Muscle.

The research on coffee and cardio health are pretty vast. New studies on athletic performance and caffeine are so evident that the World Anti-Doping Association had to set a limit on allowed caffeine levels. However research on its benefit for weight lifting is now coming out as well. A summary of studies on coffee and muscle performance states the following:

“Coffee has beneficial effects on skeletal muscle. Coffee has been shown to induce autophagy, improve insulin sensitivity, stimulate glucose uptake, slow the progression of sarcopenia, and promote the regeneration of injured muscle.” http://www.ncbi.nlm.nih.gov/pubmed/26546720

4. Coffee reduces reaction time.

Quick reactions are key for just about everyone. Whether it be in an athletic event, or simply driving to work. Reactions can save your life. Coffee has been proven to improve reaction time in multiple studies. In one recent study caffeine was given to taekwondo competitors. The study concluded that it helped with reactions and minimizes fatigue: “In conclusion, caffeine reduced reaction time in non-fatigued conditions and delayed fatigue during successive taekwondo combats.” ( http://www.ncbi.nlm.nih.gov/pubmed/24518826)

Next time you need your reactions to be on point, try a cup of coffee in the morning.

5. Coffee Reduces Pain

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. ( http://journals.humankinetics.com/AcuCustom/Sitename/Documents/DocumentItem/16911.pdf)

This is key for anyone looking to get back into working out or already in an intense workout program. The soreness that comes with working out can be mitigated by coffee. We want to remind you to never push through too much pain, and come see your chiropractor for any nagging musculoskeletal, joint or nerve related pain.