Health.com) — 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% more calories for three hours post-exercise, compared to those who ingested a placebo.
The dose that triggered the effect was 4.5 mg of caffeine per kilogram of body weight. For 150-pound woman, that's roughly 300 mg of caffeine, the amount in about 12 ounces of brewed coffee, a quantity you may already be sipping 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.
Packing a greater reserve means that the very next time you work out, you've upped your ability to exercise harder and/or longer.
But this news doesn't mean you should down as much coffee as possible -- your good intentions may backfire. In my work with athletes, I recommend five basic rules to best reap caffeine's rewards:
5. Nix caffeine at least six hours before bed to prevent sleep interference, and listen to your body. If you're relying on caffeine as an energy booster because you're tired, get to the root of what's causing fatigue. Perhaps it's too little sleep, overexercising, or an inadequate diet. If something's off kilter, you won't see progress, and you'll likely get weaker rather than stronger. Striving for balance is always key!
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