Drink coffee before working out! Sports performance UP!
With its unique fruity and sour aroma and refreshing effect, coffee is no longer just a refreshing drink, but also represents a fashionable and enjoyable lifestyle.
At the same time, coffee has always been a hot topic in the field of sports. This is because "caffeine" is suspected of enhancing sports performance. It was listed as a banned drug in 1984 and was not lifted by the International Olympic Committee until 2004.
What is the relationship between coffee and sports performance? Can drinking coffee before exercise really enhance sports performance?
The editor will tell you!
Understand the benefits of drinking coffee before exercise
Caffeine will increase the concentration of fatty acids in plasma, stimulate fat metabolism, increase fat oxidation, save glycogen use, and extend endurance. It is more effective for long-distance sports (such as cycling and long-distance running).
Caffeine can also stimulate the central nervous system, increase the excitement of muscle fibers, and activate our motor nerves, making you excited and less likely to get tired. It can even reduce pain and help you extend your exercise time.
Side effects of drinking coffee
Although drinking coffee can add points to your exercise performance, the pharmacological effect of caffeine itself is a diuretic. Excessive consumption will not only fail to increase your exercise performance, but may also cause you to suffer from insufficient water and dehydration during exercise!
If athletes want to enhance their sports performance, it is best to take caffeine before exercise at 2 mg per kilogram of body weight; if the dose is changed to 3 mg or even more, it will not increase their sports performance.
Also pay attention to the time of intake! Because the human body can absorb caffeine quickly, the concentration of caffeine in the blood will reach its highest point after about 60 minutes. Therefore, if you want to rely on coffee to improve exercise performance, it is best to drink it 1 to 1.5 hours before exercise.
Of course, drinking coffee is not suitable for everyone. First determine whether you have arrhythmia, cardiovascular disease, gastrointestinal disease, etc., and ask your doctor before trying it.
Experts recommend that adults should consume less than 300 mg of caffeine per day. Excessive May causeHeart palpitations, nervousness, insomnia and other problems
Final reminder, as long as you adhere to the principles of appropriate amount and time, there is no problem in drinking coffee before exercise! Time and dosage are the key!
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