Coffee: 3 Health Benefits for Runners
A Finnish study of 2,264 adults aged 46 linked higher coffee intake to lower abdominal fat, better muscle mass, and improved metabolic markers, offering new insights for runners.
A Finnish study published in the European Journal of Nutrition examined 2,264 adults aged 46 from the Northern Finland Birth Cohort 1966. The researchers found that higher coffee consumption was linked to lower abdominal fat, more muscle, and improved metabolic markers.
Study Design
The University of Oulu researchers gathered data from participants who reported drinking 0, 1-2, 3-4, or 5+ cups of coffee per day. The distribution was 70 people with no coffee, 296 with 1-2 cups, 822 with 3-4 cups, and 1,076 with five or more cups daily. The study focused on how coffee might influence sex hormones, metabolites, and heart health.
| Cups per day | Participants |
|---|---|
| 0 | 70 |
| 1-2 | 296 |
| 3-4 | 822 |
| 5+ | 1,076 |
The team examined body fat, visceral fat, branched-chain amino acids, glucose-insulin profiles, testosterone, and sex hormone-binding globulin (SHBG). They also considered BMI and lifestyle factors.
Key Findings
Participants who drank more coffee had lower levels of body fat and visceral fat than those who drank less, even when BMI was similar. Higher coffee intake also correlated with lower concentrations of branched-chain amino acids, a marker linked to insulin resistance and type-2 diabetes. In men, increased coffee consumption was associated with a more favourable glucose-insulin profile, higher testosterone, and greater SHBG levels, all indicators of better insulin sensitivity and metabolic health. Women showed a smaller hormonal shift, with the most notable change being increased SHBG.
Lead author Luca Verroest, a doctoral researcher at the University of Oulu, noted that “a distinct hormonal signature persisted even after accounting for BMI and lifestyle factors, with several associations differing between men and women.” The study was observational, so it cannot prove causation, but it supports other research indicating coffee’s health benefits.
Implications for Runners
For runners, the findings reinforce the value of caffeine as a performance enhancer. Whether through a pre-run espresso or caffeine gels during long races, caffeine can reduce pain perception, extend time to exhaustion, and improve recovery. The study suggests that coffee may also aid body composition and metabolic health, giving runners a dual benefit.
Runners can use this information to fine-tune their caffeine strategy. Checking personal stats can help determine how coffee affects performance, while comparing training fixtures with caffeine timing may reveal optimal windows for energy and endurance.
The research highlights that caffeine uptake varies by genetics, and individual responses can differ. Nonetheless, for those who enjoy coffee, the evidence points to tangible health advantages that align with sustainable training practices.
