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In honor of National Coffee Day we’ve compiled some fun facts about working out and coffee. So drink up and get movin!

–       Coffee is a natural painkiller. Research done by the University of Georgia found that consuming two cups of coffee an hour before training reduced post-workout soreness by up to 48%.  In the same study Aleve only achieved a 30% decrease and Aspirin 25%.

–       Coffee improves circulation. A Japanese research team studied the effects of coffee on circulation.  In their study participants drank a 5oz. cup of either regular or decaf coffee. After drinking, scientists found that those who drank caffeinated coffee had a 30% increase in blood flow over a 75-minute period compared to those who drank non-caffeinated coffee.

–       Coffee fuels your muscles. In a study published by Journal of Applied Physiology, scientists found a little caffeine post-exercise may be good for your health, especially for athletes who need to perform every day.  The research found that a caffeine and carbohydrate post-workout meal resulted in a 66% increase of muscle glycogen after an intense glycogen-depleting exercise (think high intensity like sprinting or high weight lifting). A greater reserve of glycogen means you can go harder and longer next workout.

–       Coffee improves your endurance.  Studies have shown that caffeine can reduce your perceived level or exertion by more than 5%, which makes your exercise feel easier.  This in turn has shown to improve exercise performance by over 11%.

Just because it’s good for you, remember there is too much of a good thing! It’s best to limit your coffee intake to 1 or 2 cups a day.  Black coffee is best, but if you need a little sweetener opt for a healthier version like vanilla soymilk or coconut water.