04/08/09 WORKOUT HARDER AND LONGER WITH COFFEE A jolt of caffeine reduces muscle pain Forget that protein shake—fuel up for your next workout with a simple cup of joe. Caffeine reduces the pain of athletic exertion—whether or not you're a coffee junkie, say University of Illinois researchers. They had cyclists take a dose of caffeine (equivalent to 2 to 3 cups of coffee) or a placebo an hour before completing two high-intensity, 30-minute cycling sessions. Both those who regularly drink coffee and those who abstain reported the same amount of reduction in pain during exercise after taking the caffeine. Previous studies have shown that caffeine also boosts speed and endurance, and allows for stronger muscle contraction. Here are three other reasons coffee is good for your health. But if you have heart problems or high blood pressure, it's best to skip the preworkout java. After your workout, you don't need to stick with just plain H2O to rehydrate—try these 10 water alternatives. And before you reach for that PowerBar, consider this childhood favorite instead for the amino acids and protein your muscles need. What you drink and eat before and after the gym is only part of the muscle equation. Make sure you include these eight foods in your diet to add size faster. Or try these 50 main dishes—they're ready in 20 minutes or less. Now if only there were this much research on beer being good for your workout… THE CAFFEINE ADVANTAGE Get an edge at work, in the gym, and for overall health 10 SURPRISING HYDRATORS You don't always need to reach for water THE BEST FOODS FOR FITNESS The fuel your body needs 8 FOODS THAT PACK ON MUSCLE Nope, beer and pizza aren't on the list STAY CONNECTED... ...with the Men's Health Daily Dose Widget. Bookmark it and add it to your favorite homepage, blog, or social networking site. Get it now... MEN'S HEALTH NEWS & ADVICE: Get the world's greatest fitness, diet, and sex advice delivered to your inbox 3 times a week ABS DIET NEWSLETTER: The latest scientific research, newest abs exercises, meal plans, success stories and cutting-edge advice for getting a 6-pack and keeping it! BEST LIFE NEWSLETTER: Powerful advice from the top doctors, trainers, brokers, career coaches, relationships experts, and entrepreneurs. It's free, it's smart, it's useful. Tell a friend Find out more at MensHealth.com Men's Health Personal Trainer - get in shape now! Fitness Sex & Relationships Health Guy Wisdom Weight Loss Nutrition Style Video YOUR PRIVACY RIGHTS  |   CONTACT US  |   UNSUBSCRIBE COPYRIGHT RODALE, INC. 2009 33 East Minor Street, Emmaus, PA 18098, Attn: Customer Service Take Your Workout with You The 300 Workout Lose Weight With Belly Off! Do You Know an All-Star Dad? Make the Right Food Choices Vote for the Best MH Tip Ever Hundreds of Healthy Tips