Jul 28, 2009 10:09 am US/Pacific
Drink A Cup Of Coffee Before Your Workout
In the past few years studies have shown a positive link between caffeine intake and muscle soreness. The Journal of Sports Nutrition and Exercise Metabolism recently (2009) published a study where exercisers who drank a cup or two of coffee before a workout significantly reduced their risk for muscle soreness. This study was based on men given 400 milligrams of caffeine an hour before a high intensity workout. In this study it didn't matter if the participants were prior coffee drinkers or not. Those given the pain reported reduced muscle soreness. Although the study did not examine the same effects with drinking tea, one might consider that both black and green tea would likely have a similar effect.
In a 2007 study, researchers looked at nine female college students who were neither regular coffee drinkers nor exercisers. They put the women through an intense exercise session that caused moderate muscle soreness. The study participants took either caffeine or placebo one or two days after the muscle soreness and completed two thigh exercises. Those who took the caffeine an hour before the maximum force test had nearly 50% reduction in pain during the workout compared to those who took placebo. They had a 26% reduction in muscle soreness.
Caffeine may work by decreasing inflammation.
On the flip side, we must remember that caffeine can also increase the risk for heart palpitations, sleep disturbances, and jitteriness. Those who are not used to drinking coffee or having caffeine in their diet may want to talk to their doctor before experimenting with the addition of caffeine as a pre- or post-workout enhancement. Do not start with more than 100 milligrams of caffeine. Caffeine can raise blood pressure and higher amounts can also raise cortisol, which can have a pro-inflammatory effect in the body.
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