If you are one of the many individuals who have come to rely on that morning cup of Joe to commence the day, you are certainly not alone.  For millions of Americans, a good dose of caffeine is commonplace, helping to clear away the sleepy overnight cobwebs and kick-starting the day into high gear. As it turns out, that rich, hot and delicious brew in your cup may contain the secret ingredient to powering up your daytime workout routine!

Scientists at the University of Illinois (not that I’m partial, but this fine institution of higher learning is my alma mater!!!) have revealed that consuming 300 mg of caffeine (or 2-3 standard cups) one hour prior to engaging in high-intensity exercise leads to a reduction of perceived muscle pain.  This seems to be a result of caffeine’s ability to reduce lactic acid, a build-up of which contributes to the feeling of “muscle burn”.  While experiencing less pain, the athletes who participated in the study found they were able to push harder during exercise, which can result in improvements over time in muscular strength and endurance.

Research done by Japanese scientists indicated that individuals who consumed caffeine prior to a 75-minute bout of exercise showed a 30% increase in blood flow.  Since better circulation facilitates the oxygen supply to the muscles, this may lead to a better and more effective workout.  Caffeine also seems to have a positive effect on the ratio of calcium and potassium ions within muscle cells, resulting in smoother muscular contractions and producing more power.

While keeping this information in mind, it is also prudent to understand that the coffee/caffeine consumed in these experiments was most likely in the form of black coffee, so as not to alter any results. The rise in popularity of frozen blended coffee drinks, as sold at the upscale coffee stores, has indeed increased the popularity of caffeine-related products, especially among the teenage demographic. However, not only do these beverages pack a whopping calorie count; they are also probably less “coffee” and more “milkshake”…not to mention expensive!  If drinking coffee black doesn’t exactly excite your taste buds, making smart choices here can boost the nutritional value of your beverage.  One idea is to choose almond milk and cinnamon in place of cream and sugar. If you are a smoothie fan, add coffee to a healthy blend of fruit, almond butter, and raw oats, along with several ice cubes.

The old adage “If a little is good, a lot must be better!” absolutely does not apply when it comes to caffeine. It has been determined that the amount of caffeine suggested in order to derive maximum performance benefits with the lowest risk of side effects is in the vicinity of 6 mg / kg of body weight.  Roughly, this translates to about 16 ounces of coffee for a 150-pound woman.  If you decide to embark on this path, try to remain consistent with your caffeine intake. Decide how much you wish to consume, and try to stick with that amount each day.  The body adjusts to a certain level, and that is an important factor in terms of counter-balancing the dehydration effects of caffeine, a known natural diuretic.

Water is always going to be the beverage of choice, for workout aficionados and non-athletes alike. Caffeine consumption in conjunction with adequate hydration may just set you on your way to a fabulous, safe and productive day!