Does exercise excite you? If not, there is a way to rev yourself up and make the most of your workout: sipping a caffeinated beverage can give you more enthusiasm about exercising–and boost your performance, according to a new study done by researchers at Coventry University in the UK.
In the experiment, 13 people were split into two groups: one received caffeinated beverage one hour before hitting the gym, while the second group gulped a placebo. How’d their workouts go? The caffeine group completed an average of 38% more repetitions of each exercise, and they also reported having more energy and enthusiasm about exercising, compared to their non-caffeinated counterparts.
Here’s why caffeine helps: When you put your muscles to work, a molecule called adenosine builds up in your muscle cells. That molecule muddles communication within your central nervous system, and so hinders muscle activity and limits your workout potential, explains study author Michael Duncan, PhD, an applied sports science lecturer at Coventry U. But caffeine appears to limit the build-up of adenosine, he says. Past studies have shown that caffeine can also improve aerobic performance, Duncan adds.
How much caffeine do you need to experience this benefit? Roughly 10 to 15 milligrams per 10 pounds of body weight, Duncan says. For a 130-pound woman, that works out to about 175 mg of caffeine—or the equivalent of one cup of coffee (depending on who’s doing the brewing). Another option? The caffeinated banana.
Here are a few more scientifically proven ways to maximize your workout:
Turn it up. Listening to music with a fast, energetic beat while you work out has been shown to improve both muscle endurance and performance during aerobic and resistance training, finds a University of New Mexico review study.
Grab a buddy. Research from the University of Pittsburgh found those women who work out with a friend lose roughly 30% more weight than those who go it alone.
Cool your mitts. Study participants with cooler hands—via specially designed gloves—upped their heart rate, improved their times on a walking test, and lost two more inches compared to women without the gloves, according to a recent study. Cooling your hands reduces the energy sapping effects of heat stress, the study authors explain. Hold a frozen water bottle during your next walk to reap the benefits.
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Benefits of Coffee
5 Best Nighttime Workout Tips
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