The Surprising Benefits of Coffee
Today, I want to talk about something very dear to my heart: coffee! But more specifically I’m going to talk about the surprising benefits of coffee. Not only is it good for your skin, but it’s also a great pre-workout drink and provides a whole bunch of other benefits!
If you know me, you know I have a great love for good coffee. Most wine fans have the running joke that it’s 5:00 PM somewhere. But for me, as a coffee lover, the joke is that it’s 5:00 AM somewhere.
The perception of coffee has changed multiple times. It seems like it’s the greatest thing one minute and the enemy the next. But in reality, we’ve only found three different downsides to coffee:
It’s loaded with caffeine – but for many of you, that’s a positive thing.
It’s acidic – and that can be hard on some people’s stomachs.
It can yellow your teeth – and that’s why I’m frequently whitening my teeth.
But outside of that, coffee is very beneficial. So, today we’re going to talk about a few of those benefits.
And when I say coffee, I’m referring to black coffee. Coffee drinks are loaded with added junk you don’t need. But you can certainly enjoy them in moderation though.
The surprising benefits of coffee
I’m going to break the benefits of coffee into a few different categories:
General health benefits of coffee
Skin benefits of coffee
Exercise benefits of coffee
General health benefits of coffee
1. Coffee can provide a metabolic boost
Research has shown that coffee can increase your metabolism by up to 20 percent. A 2014 study found that athletes who drank coffee prior to exercise burned about 15 percent more calories.
2. Coffee strengthens your teeth
You might not love the color it makes your teeth, coffee has been shown to strengthen your teeth by preventing bone loss in your jaw.
3. Coffee improves memory
Research at John Hopkins concluded that “coffee triggers a mechanism in your brain that releases a growth factor called Brain-Derived Neurotrophic Factor (BDNF)” which improves your brain function.
4. Coffee is a natural source of energy
Yes, we’re all aware coffee contains caffeine. One 8 oz cup of coffee contains 95mg of caffeine. As a frame of reference, a 12oz can of Coke contains 34mg of caffeine. But, unlike many other sources (excluding tea), black coffee doesn’t contain the sugar and other artificial chemicals found in many energy sources.
Skin benefits of coffee
1. Coffee reduces cellulite
Cellulite is common, about 80% - 90% of females have cellulite. Some have dimply skin, but for some, the cellulite shows up when the skin gets pinched.
Coffee is a genius hack for cellulite reduction. It minimizes the appearance of dimply cellulite and helps in skin tightening. Coffee perks us with caffeine that dilates the blood vessels and improves blood flow, resulting in the reduction of cellulite from the skin.
It also reduces the growth of cells causing skin cancer. Application of caffeine-based cream can give you flawless, smooth glowing skin with a tightening effect. Achieving beautiful skin is easy and cheap, there’s no need for buying expensive cosmetics when you can DIY at home.
Head towards your kitchen and get started by mixing ground coffee with some olive oil and sugar, make a body scrub out of this, and massage over the affected area for about 30 minutes in a circular motion. You can follow this routine on a regular basis, depending on the type of your skin.
2. Coffee is anti-inflammatory
Here's some incredible news for those suffering from redness and breakouts: coffee is widely known for its anti-inflammatory properties.
The inclusion of caffeine coupled with antioxidant substance hydrocinnamic and polyphenols acids are responsible for anti-inflammatory properties. It tamps down inflammation and redness of the skin.
In one study, scientists injected a compound that causes inflammation into the human immune cell and then added caffeine. The result was surprising; caffeine actually prevented the compound from the inflammatory effect. Coffee is a safe, natural way to reduce skin inflammation and redness.
Simply massage the ground coffee in the distressed area for about 15 minutes to get rid of breakouts and redness.
3. Coffee can be used as an exfoliator
Besides being an excellent drink, coffee has proven to be a natural exfoliator too, for all types of skin. It removes dry, dead skin leaving a perfectly radiant glow.
Its antioxidants eliminate toxins and rejuvenate your skin naturally and combat the damage caused by harmful UV rays. There are many coffee-based creams and serums available in the market for exfoliating skin, but you can accomplish the same outcome with your favorite home ground coffee.
It's a cost-effective, home-made solution.
To create a mild, natural scrub, add 2 tablespoons of olive oil into 2 tablespoons of ground coffee. Mix these ingredients and gently rub this into your face and neck area for about 5-7 minutes. Leave this scrub for 5 minutes to moisturize your skin deeply; this will allow your skin to receive the benefits of the coffee.
4. Coffee reduces dark circles
Caffeine also reduces dark circles and puffiness under your eyes by improving blood circulation.
Dark circles are caused by a lack of sleep, improper diet, and allergies. They can also be genetic. Although caffeine does not cure hereditary black circles, it can reduce the inflammation and puffiness you might experience around your eyes.
Most of us ignore the dark circles but they can get darker with time. Coffee masks have proven to be very effective on dark circles. The antioxidants present in the coffee help remove fine lines and wrinkles near the eye.
Mix a tablespoon of ground coffee with some aloe vera extract and vitamin E oil and apply under your eyes for 20 minutes. After this amount of time, just rinse it off. Continue this process regularly to get rid of dark circles and puffy eyes.
You can also use coffee bags. Put the moist coffee bag on your eyes for 5 minutes and reduce your dark circles without investing much time.
5. Coffee brightens your skin
The antioxidants present in coffee revive tired and dull skin by delivering needed nutrients to the pores. Caffeine increases blood circulation to help brighten your skin. Coffee adds shine to your complexion and rejuvenates it. A coffee facial scrub prevents clogging of pores and gives a smooth texture to the skin. It contains healthy antioxidants that make it completely safe to apply on the face. Coffee has also been shown to help stop fungal and bacterial infections.
Get spotless glowing skin at home by mixing two simple ingredients. Add one tablespoon of coffee grounds with 2 tablespoons of milk creating a thick paste. Apply the paste to your face and neck area. Leave the paste for 20 minutes. Wet your hands and face with water then gently scrub your skin with this paste for about a few seconds. Then rinse off the paste and gently pat dry your face.
Scrubbing the face helps to remove all the dead cells and gives you perfect radiant skin.
Benefits of drinking coffee before (and during) your workout
1. Coffee provides a metabolic boost
That’s a fancy way of saying, “accelerated fat loss!” According to Ori Hofmekler, author of The Warrior Diet and Unlocking the Muscle Gene, coffee can increase your metabolism by up to 20 percent.
Health Magazine outlined the results of a 2014 study conducted in Spain:
"[A] Spanish study, published in the International Journal of Sport Nutrition and Exercise Metabolism,3 found that trained athletes who took in caffeine pre-exercise burned about 15 percent 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 (68 kg), 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."
2. Coffee improves circulation
According to Health Magazine, Japanese researchers discovered a 30% boost in blood flow in participants who drank five ounces of regular coffee over a 75-minute period (versus those who consumed decaf). As Dr. Mercola points out, improved blood circulation typically equates to improved oxygenation of your tissues, which can improve exercise performance.
3. Coffee reduces pain
Whoever said “No pain, no gain” probably didn’t have to go to work after an intense spin class. Thankfully your morning cup of coffee can help prevent you from crawling into work.
Research from both the University of Illinois and the University of Georgia has found that two to three cups of coffee (or the caffeine equivalent) consumed one hour prior to a half-hour-long workout can reduce your muscle pain pre and post-workout. The University of Georgia’s research concluded that two cups of coffee an hour before training reduced post-workout muscle soreness by up to 48%. Similar muscle soreness research has concluded that Aleve only achieved a 30% decrease in post-workout muscle soreness and aspirin produced a 25% decrease.
4. Coffee improves endurance
According to 2005 research, coffee can actually make your workout easier! The study concluded that caffeine can reduce your perceived level of exertion by more than 5%.
5. Coffee preserves muscle
I don’t know about you, but I want to keep the results I’ve worked for. According to Coventry University’s research shows that caffeine helps offset the age-related loss of muscle strength. These findings suggest that caffeine may help preserve your muscles as you age, and reduce your risk of injuries.
According to Ori, coffee triggers a mechanism in your brain that releases a growth factor called Brain-Derived Neurotrophic Factor (BDNF). Besides the brain, BDNF also expresses itself in your muscles, where it supports the neuromotor—the most critical element in your muscle.
Without the neuromotor, your muscle is like an engine without ignition. Neuro-motor degradation is part of the process that explains age-related muscle atrophy. So in this respect coffee may help maintain more youthful muscle tissue.
The featured article also notes recent research from Coventry University that supports this notion. In that study, they found that caffeine helped offset the age-related loss of muscle strength, again suggesting that caffeine may help preserve your muscles as you age, and reduce your risk of injuries.
6. Coffee makes your workout more enjoyable
Heidi Skolnik, M.S., sports nutritionist and owner of Nutrition Conditioning, Inc. suggests that caffeine actually makes your workout more enjoyable.
She explains that “Caffeine is a stimulant that acts on the central nervous system, the heart, and possibly the ‘center’ that controls blood pressure,” and goes on to say “It can also increase the release of feel-good neurotransmitters like dopamine, which effects pain receptors and mood,” while you’re working out.
7. Coffee is a safe, healthy alternative to pre-workout drinks
If you're a serious gym rat, there's a good chance you've consumed a pre-workout drink or two over the years that's later been removed from the shelves. Since supplements aren't considered drugs, they are regulated under differently "conventional" foods and drug products.
According to the FDA, supplements are regulated according to the Dietary Supplement Health and Education Act of 1994 (DSHEA):
Manufacturers and distributors of dietary supplements and dietary ingredients are prohibited from marketing products that are adulterated or misbranded. That means that these firms are responsible for evaluating the safety and labeling of their products before marketing to ensure that they meet all the requirements of DSHEA and FDA regulations.
FDA is responsible for taking action against any adulterated or misbranded dietary supplement product after it reaches the market.
But guess what: coffee doesn't contain any artificial compounds or chemicals. It's a natural bean grown from the ground and loaded with healthy antioxidants. Drinking coffee before your workout provides you with many benefits and you won't have to worry about it being recalled because of its adverse side effects.
Frequently asked questions about drinking coffee
In case you missed this information above, let's go over a few frequently asked questions in regards to drinking coffee before your workout.
1. How much coffee should you drink before working out?
You only need 250 to 300 mg of caffeine each day to benefit from its performance-enhancing effect. The exact amount may vary depending upon your body weight and fitness goals.
One thing to remember (especially if you’re going for a long run): Caffeine can have a laxative effect. Too much coffee can lead to dehydration, so make sure you’re drinking your coffee with a glass of water (12 ounces).
2. How long before your workout should you drink coffee?
In the previously mentioned interview, Skolnik noted: “Caffeine is quickly absorbed from the stomach within 15 to 45 minutes of consumption, but it hits its peak stimulatory effects between 30 and 75 minutes.”
To get the most out of your coffee, drink it about an hour before your workout.
3. Is it good to drink coffee before working out?
Yes, coffee provides both energy and a metabolic boost. In fact, coffee can increase your metabolism by up to 20 percent!
4. Does drinking coffee improve your workout endurance?
Yes! According to 2005 research, the caffeine in coffee can reduce your perceived level of exertion by more than 5%.
5. Does coffee improve your memory?
Yes, coffee triggers a mechanism in your brain that releases a growth factor called Brain-Derived Neurotrophic Factor (BDNF). BDNF activates brain stem cells to convert into new neurons in your brain, which can have definitive benefits for your brain function.
6. What’s the best type of cup to drink coffee from?
A ceramic mug provides the best coffee-drinking experience. Why? Like glass, ceramic is a neutral material. It neither absorbs flavor nor imparts flavor. But unlike glass, ceramic provides insulation to help maintain the optimal drinking temperature. And as any coffee connoisseur will tell you, the taste of coffee changes with temperature.
