Is coffee compatible with the sports lifestyle?
Sport is movement, and movement is life. Everyone is familiar with this statement and many not by hearsay, but from personal experience. Those who devote themselves to regular sports activities sometimes feel inadequate to train. At such moments, a person looks for external sources of stimulation for himself and often resorts to coffee.
The pros that coffee gives us
Everyone knows that coffee is an awakening drink. It invigorates, energizes, makes you be more active, what else is needed before the upcoming workout !? But here you need to be aware of the effect of coffee on the human body during sports: is it useful or not. Let's start with the benefits of drinking coffee before exercise.
Coffee is rich in magnesium
Magnesium is a valuable mineral, especially useful for people who are actively involved in sports, because it is a catalyst for many reactions in the human body. With a lack of magnesium, all enzymatic processes in the body fall asleep, respectively, you will not be able to arrive in a state of anabolism and build new muscle tissue.
Coffee increases performance, increases strength and endurance
In one study from the University of Athletic Education in the United States, scientists were able to prove that an athlete can increase their strength and power performance if they receive the right dose of caffeine before training. The study says that for a strength lifter weighing 90 kg, this dose is on average 6-8 cups of coffee, but everything is individual and is determined by the body's sensitivity to insulin. Scientists have also suggested that caffeine acts directly on the muscles (for more strength and power), and not just in the context of the central nervous system.
Caffeine speeds up recovery and reduces muscle pain
Research from Carolina University with three control groups found that caffeine can increase resynthesis.
Scientists hypothesize that caffeine may improve the resynthesis of muscle glycogen after exercise and help burn fatty acids for fuel during exercise.
Three race walking groups were given a drink before the distance:
The first group is coffee. / li>
The second group is carbohydrates.
The third group was given a placebo (nothing).
The results for non-stop walking were as follows:
First group - 48 minutes (caffeine).
The second group - 32 minutes (carbohydrates).
The third group - 19 (placebo).
The burning of the subcutaneous fat layer is enhanced
Coffee raises your metabolic rate so you burn more calories, which can help your body burn fat rather than glucose for energy. Coffee also regulates blood sugar levels and helps improve insulin sensitivity.
In a study by the US Institute of Nutrition, caffeine was found to be effective in aiding weight loss. Specifically, a 22-week study of 16 overweight men found that participants who took high concentration of caffeine lost significantly weight (27.5% of body weight) and thus returned to normal weight.
Increased reaction speed and increased motivation
The studies were conducted on football players who, due to inability to get enough sleep, lost concentration during training. Taking 4 mg of caffeine per 1 kg of body weight, football players improved their reaction speed, increased motivation and concentration during training, and their endurance was also significantly improved.
Cons of coffee
We talked about the pros, but like a coin, caffeine has a downside.
High concentration of caffeine in the body causes nervous exhaustion
Since coffee has a direct stimulating effect on the central nervous system and makes your nerve cells more active, they simply get tired of increased doses of caffeine.
Coffee is addictive
Indeed, there is such a term as "coffee addiction", it is spoken of as nicotine addiction, but of course it does much less harm. If you load coffee on a regular basis before training, then during the period of caffeine withdrawal, there can be a significant decrease in motivation and endurance during training. Refusal from coffee will lead to headaches and increased irritability, of course, this has a temporary effect (1-2 weeks).
Water imbalance
Coffee can cause water imbalance, which is especially important during and after exercise. Coffee slows down the absorption of fluid from the intestines, which leads to dehydration and possible gastrointestinal disorders.
The best coffees for sports
So, we figured out the pros and cons of taking coffee before exercise, so now starting a new sports day, listen to your body and weigh the pros and cons of caffeine saturation. We recommend that you drink coffee in the morning or two hours before training, and also be sure to drink a glass (or preferably two) of drinking water after a cup of aromatic and invigorating coffee. Below is a small selection of interesting drinks containing containing caffeine specially formulated for athletes.
Strong coffee company original
Developed by athletes, Strong Coffee is a sugar-free instant latte that contains collagen protein that improves joint health and accelerates joint recovery from injury. Plus it contains powdered MCT oil and fatty acids to help boost endurance.
Laird Superfood InstaFuel
This blend is modeled after the morning drink of Laird Hamilton, America's first professional surfer and professional volleyball player. It combines freeze-dried arabica coffee with a dose of coconut oil, coconut milk and Aquamin, an algae-based mineral supplement that some studies show can improve bone density and reduce inflammation.
Yauco Selecto
Coffee Yauco Selecto. According to Texas Coffee Roasters this is the most popular type of coffee in United States. A rare variety of Caribbean Arabica, with a memorable, pleasant taste There are more than 90 types of coffee plants, but the most popular are Arabica and Robusta
Mushroom Coffee
This mushroom coffee uses a mixture of a mushroom called lion's mane, which is believed to improve mental focus, and chaga mushroom, which is believed to boost immunity. But be careful: the caffeine and mushroom content is 50/50. But don't worry, it tastes ok.