What Runners Should Know About Coffee

June 7, 2013

Friday's Workout:
       30 minute easy run
Not much to say about today's run- I ran a short, slow run before tomorrow's long run.
Last week I read an article from runners world  that stated "8 Things Runners Should Know About Coffee." I used to say I would never drink coffee because "it is bad for me." I'm not sure who I heard that from but I always believed coffee was bad for my health. The article immediately grabbed my attention by saying that coffee could actually improve a physical challenge (such as running). Who knew coffee could actually benefit running performance?!

All of the information below is from Runner's World. None of it is my own opinion. Check out the link above for more information. Some interesting points the article stated:

Caffeine (in coffee or otherwise) improves performance...
    Hundreds of studies have shown that consuming caffeine before a physical challenge likely helps subjects go farther and faster than when they go without it. This effect holds true in studies of both endurance athletes and sprinters.
…but it works best when timed right… 
    the best time to take caffeine for a performance boost is an hour before your event begins.
…and it’s possible to have too much.
       Research shows that about three to six milligrams of caffeine per kilogram of body weight is all you need to see benefits Higher doses don’t do more to improve performance, and you run the risk of developing negative side effects like dizziness, anxiety, and heart palpitations.
Coffee boosts your brain. 
     A review published earlier this year examined the difference between the effects of caffeine on its own and the effects of consuming it in coffee. Coffee contains a number of substances (including polyphenols) that have been shown to help people with dementia, stave off Alzheimer’s disease, and positively influence brain health.
Coffee isn’t proven to dehydrate you… 
     Studies have found drinking up to about five cups of coffee has little to no effect on hydration. However, if coffee tends to “get things moving” for you before a run, consider replenishing what you’ve lost with an electrolyte-rich drink.
Coffee may help post-exercise recovery, too.
       One study had cyclists ride hard for two days in a row to put them in a glycogen-depleted state. Those who drank a recovery drink with carbs and caffeine rebuilt their glycogen stores by 66 percent more than those who drank only carbs.

Looks like my favorite morning drink isn't so bad for me after all. 

Happy Friday!


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