I’ve been sweating with my homeboy Joe for years and you should start hanging with my favorite workout partner too. Coffee, also known as the healthy Red Bull, is a great way to rev things up in the gym and see results quicker. But here’s the deal, that Caramel Frap doesn’t count. So before you blow your entertainment budget at Starbucks read these tips. One healthy hot cup of coffee coming right up!

Why I Love To Sweat With Joe

Did you know that half of Americans start their day with coffee? And the one’s that sweat after their morning Joe, well they are the ones reaping some serious weight loss advantages. In fact a recent study published in the International Journal of Sport Nutrition and Exercise Metabolism found that trained athletes who took in caffeine pre-exercise burned about 15% more calories for three hours post-exercise. And they weren’t downing ventis yall – in fact 12 ounces of brewed coffee is all you need. Easy peasy right! Repeat after me – “No sweaty until coffee…”

Make Sure It’s Black Before You Take It Back

That’s right, no crazy amounts of sugar, heavy creamers or pumps of high fructose syrup invited to this pre game party. A single cup of coffee has less than five calories, so let’s keep things light boo and opt to sip your hot brew either black or with a splash of your favorite type of milk. Need a little sweetener? I get it. Go raw or just say nah, because artificial sweeteners may leave you craving a cookie post sweat. The body recognizes real sugar from the fake stuff so add a teaspoon of the real deal for only 15 calories and lace those sneakers up already.

No Pain, All Gain

Studies show that consuming simply two to three cups of coffee one hour before a HIIT training session reduces perceived muscle pain. Simply put, good old Joe helps you push harder therefore leading to better improvements in muscle strength and endurance. So if you find yourself dragging during your morning CrossFit sessions then taking a few sips before those ring dips should do the trick.

Zap Into Your Inner Zumba Diva

Kick ball change, pump and then…what?! Can’t remember all the choreography in your favorite dance cardio class? Might want to take your boy Joe to Zumba Fridays next time. A study published from Johns Hopkins University found that caffeine enhances memory up to 24 hours after it’s consumed. So pivot turn and triple step to the tune of, “hello brain boost!”

You’ll Be One Buff Babe In The Long Run

If you like to sweat several times a week then a daily brew even post workout is great for you too boo. In fact a recent study published in the Journal of Applied Physiology found that endurance athletes who perform day after day noticed a 66% increase in muscle glycogen four hours after intense exercise. Read cardio. So calling all long distance runners, take advantage of this energy reserve system and know this – the very next time you work out, you’ll be able to exercise harder and go longer. Marathon training anyone?

[RECIPE] Pre Workout Coffee Smoothie

That moment when your boy Joe is a chameleon. This coffee based smoothie is such a RAD way to start your sweat sessions…hope you love it!

Ingredients

1 cup of chilled coffee

1 frozen banana

4 oz nonfat Greek yogurt

1 scoop of chocolate protein powder

1 tsp of honey (optional)

Blend all the above. Sip, then dip to the gym!