Drink This 60 Minutes Before Your Next Workout to Absolutely Crush It

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After reviewing all the evidence, the researchers concluded that downing a cup of java 60 minutes before running or cycling seriously improved performance. In five of the nine studies, the researchers found that coffee increased the athletes’ endurance by as much as 25 percent. Wowza! (Want to get in shape, fast? Check out Women’s Health’s Ignite routine created by Next Fitness Star Nikki Metzger.)

In three of the nine studies, they also found that drinking a pre-gym brew helped to significantly reduce the participants’ feelings of exertion while they were working out—something we could all benefit from during those early morning gym sessions.

In short, stopping at Starbucks on your way to a 7 a.m. spin class is totally warranted, so go ahead and #treatyoself.