Despite the popular belief that coffee and other caffeinated beverages negatively impact your workouts, new research is showing that it may actually enhance it. Coffee may be your new workout companion, according to a recent study by a physiology professor at the University of São Paulo, Bruno Gualano.

Gualano studied a group of competitive male cyclists to test whether caffeine could provide an energy boost during their workout. To do this, Gualano divided the cyclists into three groups according to their caffeine history—low, average, and high—and had them cycle three separate times. One time after consuming zero caffeine, a second time after taking a placebo pill, and a third time after taking a 400-milligram caffeine pill (equal to about four cups of coffee), the study subjects would cycle until they burned about 450 calories.

The results showed that, on average, each cyclist performed their best after taking the caffeine pill, irregardless of their history drinking caffeine. Gualano noted that while caffeine should not be consumed in large quantities, it can be beneficial in a small, monitored amount, and it can enhance your workout.

The results are in! Now go take your coffee break.