Skip to content

Benefits of Coffee for Runners

Last Updated on February 3, 2024 by Amanda Bowden

Boost Your Running Performance with a Cup of Coffee: Scientifically Proven Benefits of Coffee for Runners

Of all the beverages that runners enjoy, coffee is probably one of the most popular. Not only is coffee a great way to start the day, but it can also provide a number of benefits to runners both before and after a workout. In this blog post, we will explore some of the benefits of coffee for runners, backed up by scientific references.

Improved Performance

Caffeine, the primary active ingredient in coffee, is a well-known performance enhancer. It can improve endurance, reduce the perception of effort, and increase the ability to work at a high intensity for a longer duration (1). The effects of caffeine on performance are well established in research, and the optimal dose is around 3-6mg/kg body weight (2).

Reduced Muscle Soreness From Coffee For Runners

Runners are no strangers to muscle soreness, and coffee may help to alleviate some of that pain. A study found that caffeine consumption before exercise can reduce delayed onset muscle soreness (DOMS) by up to 48% (3). This means that drinking coffee before a run could help you feel less sore in the hours and days after your workout.

Improved Recovery

Caffeine can also improve recovery after a workout. A study published in the Journal of Applied Physiology found that consuming caffeine after a workout can increase muscle glycogen resynthesis by up to 66% (4). Muscle glycogen is the primary fuel source for endurance exercise, so replenishing it quickly after a workout can help runners recover faster.

Coffee is delicious and packed with health benefits including the many benefits of coffee for runners.

Mental Boost

Running can be mentally taxing, and caffeine can help to provide a mental boost. It has been shown to improve mood, increase alertness, and reduce fatigue (5). This can help runners to stay focused during a workout, especially during the later stages when fatigue starts to set in.

Coffee for Runners Can Help You Lose Weight

Finally, coffee can also aid in weight loss, which can be important for runners looking to improve their performance. Caffeine can increase metabolism and suppress appetite, leading to greater fat loss (6). Additionally, caffeine has been shown to increase fat oxidation during exercise.

Conclusion: The Benefits of Coffee for Runners Are Clear – Add It to Your Training Regimen Today!

Overall, coffee can provide a number of benefits to runners. From improved performance and recovery to reduced muscle soreness and a mental boost, there are many reasons to include coffee in your pre- and post-run routine. However, it is important to note that excessive caffeine consumption can have negative side effects, such as increased heart rate and anxiety. It is recommended to limit caffeine intake to no more than 400mg per day (7).

References:

  1. Goldstein ER, Ziegenfuss T, Kalman D, et al. International society of sports nutrition position stand: caffeine and performance. J Int Soc Sports Nutr. 2010;7(1):5.
  2. Hodgson AB, Randell RK, Jeukendrup AE. The metabolic and performance effects of caffeine compared to coffee during endurance exercise. PLoS One. 2013;8(4):e59561.
  3. Maridakis V, O’Connor PJ, Dudley GA, et al. Caffeine attenuates delayed-onset muscle pain and force loss following eccentric exercise. J Pain. 2007;8(3):237-243.
  4. Pedersen DJ, Lessard SJ, Coffey VG, et al. High rates of muscle glycogen resynthesis after exhaustive exercise when carbohydrate is coingested with caffeine. J Appl Physiol (1985). 2008;105(1):7-13.
  5. Nehlig A. Effects of coffee/caffeine on brain health and disease: What should I tell my patients? Pract Neurol. 2016;16(2):89-95.
  6. Dulloo AG, Geissler CA, Horton T, et al. Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. Am J Clin Nutr. 1989;49(1):44-50. doi: 10.1093/ajcn/49.1.44
  7. Nawrot P, Jordan S, Eastwood J, Rotstein J, Hugenholtz A, Feeley M. Effects of caffeine on human health. Food Addit Contam. 2003;20(1):1-30. doi: 10.1080/0265203021000007840