RELATED: RECOMMENDED PLANS FOR YOU What are the benefits of coffee/caffeine? Improved performance Research shows a benefit in performance from caffeine compared to a decaffeinated trial. Caffeine increases time to exhaustion which means the person consuming caffeine can exercise at high intensity for longer. Caffeine reduces the utilization of skeletal muscle glycogen which is a mechanism for the increase in time to exhaustion. It seems the evidence points to a dose of 3-7 mg caffeine per kg of body weight to see a performance effect. Research has shown an increase in performance in both endurance exercise as well as intermittent, high-intensity exercise. Reduced muscle pain Coffee/caffeine has shown to reduce muscle pain that occurs from tough exercise. We know that when muscles contract, they produce an array of biochemical that stimulate pain. Consuming coffee/caffeine compared to a placebo significantly reduced the perception of pain in skeletal muscle during and following exercise.Enhanced glucose metabolism Controlling insulin and blood glucose response to meal consumption is a key attribute to fat loss. Research suggests coffee helps lower blood glucose response to meals by slowing the gastric emptying of food from the stomach. Due to its beneficial effects on insulin metabolism, consuming coffee after a meal is considered a therapeutic intervention for type-2 diabetics. Caffeine-containing coffee seems to enhance blood glucose metabolism in both healthy people as well as individuals with type-2 diabetes. Coffee to protect against cancer Coffee has a high antioxidant content; therefore it could offer protection against cancer. Recent studies demonstrate that coffee boosts the activity of phase II cellular enzymes that upgrade protection against free radical damage. This process is thought to protect our DNA against cancer-causing damage. Methylpyridinium, an anti-cancer compound is only found in significant amounts in coffee. Coffee – a boost to fat metabolism It seems that a relatively small dose of caffeine prior to your workout will boost performance and increase the amount of fat utilized during exercise. Researchers suggest that substances in caffeine triggered the muscles to use fat to fuel exercise instead of the usual glycogen stores, thus enhancing endurance performance. Lowers depression Recent research shows an inverse relationship between enjoying coffee and the incidence of depression. Those who consumed one cup and >two cups per day had 26% and 40% less chance of having depressive symptoms than those who consumed less than one cup. In a nutshell: more coffee or caffeine equals less depression. Summary Despite what you hear from the medical profession, the research shows quite clearly that coffee does not adversely affect the cardiovascular system. Not when consumed in realistic doses anyway. There are many benefits of coffee, so I recommend it as a key metabolic precision liquid. It doesn’t add calories and it causes many health benefits. In metabolic precision, coffee is considered a FEON (food essential to optimum nutrition). A FEON is a nutritional material that possesses extensive research demonstrating its unique benefits. A FEON will directly help you achieve success. In metabolic precision online, I teach you how to construct a nutrition plan based purely on these materials. This will get most people the body and vitality that they’ve always dreamt of.
Connect here with WatchFit Expert Dr.Paul Henning! References: Pham N. Green tea and coffee consumption is inversely associated with depressive symptoms in a Japanese working population. Public Health Nutr. 2013 Mar 4:1-9