Sentinel Performance LLC

You don’t have to look far (sometimes just in the mirror!) to find someone who is a self-diagnosed coffee addict. Most of us will swear that if we don’t start our morning with a cup, we will be completely useless the rest day. And, while we are very familiar with the wonderful effects that coffee, and more specifically caffeine, has on our daily lives, it is less well known all of the beneficial effects it has on athletic performance as well. 

In actuality, the performance enhancing benefits of caffeine are so pronounced, that it wasn’t until about 2004 that caffeine was actually listed as a banned substance on the World Anti-Doping list. However, due to its pervasive popularity in the social realm on a global scale, it was taken off of the list because it became difficult to establish an appropriate “threshold level” between social use and abuse. As a result, it’s been documented that over 75% of elite athletes use caffeine to some degree. So, what are all these hidden benefits of the caffeine you can find in a simple cup of Joe? 

  • Increased glycogen stores. A study in the Journal of Applied Physiology uncovered that taking caffeine along with your post-workout meal/supplement, caused “a 66% increase in muscle glycogen” 4 hours after an intense workout, compared to just having the meal/supplement alone.2 Therefore, increased glycogen means increased stored energy, meaning you can go heavier on your lifts, and longer on your runs without fatiguing as quickly
  • Improved circulation. This comes in handy in the gym because if you can have a heightened ability to deliver blood to the muscles, more oxygen and nutrients are able to get into the muscles, allowing you to lift heavier, and run longer 
  • Takes the pain away. Researchers at the University of Illinois discovered that ingesting 2-3 cups of regular black coffee one hour before an intense 30 minute strength workout reduced the rating of perceived exertion (RPE) that the subjects felt post-exercise. RPE is the scale (from 1 to 10) of how tired/in pain you are feeling during and after exercise. The conclusion that was made from the study was that the energy provided from the caffeine helped the subjects push harder through their workout than they normally would have, thus making the workout seem less intense than it otherwise would have 
  • Cuts down the effects of age-related issues. In an animal study conducted at Coventry University in the UK, sport scientists found that small doses of caffeine had a muscle-preserving effect on both skeletal muscle as well the diaphragm. This result led the scientists to conclude that, in moderate chronic doses, caffeine might have the ability to stave off certain age-related injuries as we get older.

Although finding extra reasons to keep up that coffee habit you’ve been cultivating for years wasn’t really something you actually needed to hear, the athletic performance-enhancing effects of caffeine supplementation are still fun to learn about! From improved strength and stamina in the gym, to general longevity, caffeine really is the real deal.  No longer should you feel the need to spend unnecessary bucks on over-priced (and over-sugared) pre workout supplements; as it turns out, “Folgers in your cup” is the only thing you need to keep your workouts going strong. 

Don’t forget we have new Sentinel swag for you to sport, so make sure to pick yours up TODAY! jihan@sentinelperformancellc.com  frank@sentinelperformancellc.com  joe@sentinelperformancellc.com



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