If coffee is part of your routine and you run frequently, you may have wondered how this beverage affects your performance. Solve your doubts here.
The first thing you do when you wake up is to have some coffee? If this scene is familiar and running, you may have wondered if this habit is beneficial before going out to exercise. So here we tell you what the coffee brings to the corridor and what recommendations to take into account.
Does it increase performance? According to sports nutritionist Maria del Mar Vera, drinking coffee before running is beneficial for the athlete, because caffeine acts at the level of the central nervous system, neuromuscular and metabolic, increasing the performance of the runner by more than 20%. It also reduces the need to obtain the energy of the liver glycogen and allows to obtain the energy of the fats, continuing its action hours after the exercise.
“Thirty minutes before running, caffeine helps block the receptors that process fatigue, fatigue, and muscle pain. In addition, it improves the oxygenation of their tissues, which could increase their performance in exercise, by secreting endorphins, helps reduce pain, and allows the body to exert a little more effort, “he notes.
Is there a recommended dose? Although it depends on each runner, it is advised to consume between 3 and 6 mg/kg of caffeine. This dose is sufficient to improve performance; there is no difference in the results if more is ingested. Between 30 and 60 minutes after consumption, the concentration of caffeine in the blood is at its highest peak.
Are there contraindications? One of the most common concerns surrounding caffeine consumption is its diuretic and dehydrating effect. However, sports nutritionist specifies that caffeine has been shown to increase urine output at rest or after exercise, but not during exercise. If taken in adequate doses and consumed fluids during the day, dehydration is not a risk.
It is important that each athlete experiences and knows their tolerance to this substance since the sensitivity to its effects varies, and may in some cases produce undesirable effects such as acceleration, anxiety or insomnia, even when ingested in minimal doses.
Recommendations. Drink coffee without adding milk, sugar or sweetener as it may decrease your benefits. Choose whole coffee beans and shred them instantly. Remember that too much coffee increases the risk of cardiovascular disease. Moreover, do not forget that if you do running, you should take at least 2.5 liters per day.
Other natural sources of caffeine are tea and chocolate. Among the synthetic ones are the pills, supplements, energy drinks, and gels, etc. Take this advice and enjoy your coffee.
Meet 5 Reasons to Drink Coffee Before Training
There has always been a discussion about the true benefits of caffeine versus how negative it may be for our body. However, there is a consensus that if you are going to consume it, it should be in moderation.
But what happens when an athlete includes caffeine as part of their life? A study published in the Journal of Sports Nutrition and Exercise Metabolism revealed five reasons why you can drink coffee before a physical workout. These are:
- Improved circulation: A Japanese study found that people who drank coffee increased their blood circulation during training by 30%, compared to those who did not drink it.
- Decreased muscle pain: consuming coffee, one hour before performing 30 minutes of intense exercise, reduces the perception of muscle pain, according to University of Illinois scientists.
- Memory Improvement: A cup of coffee would help remember images and situations, up to 24 hours after it was ingested. This finding, which was conducted by a Johns Hopkins University study, helps those in their workouts remember the specific exercises or routines.
- Preserving Muscles: In an animal study conducted by sports scientists at Coventry University, they found that caffeine helped offset the loss of muscle strength that naturally occurs with aging.
- More muscle energy: A good combination of caffeine and carbohydrates made muscle glycogen (energy) increase by 66% four hours after intense training. That is, it helps to maintain a vital energy and generate more strength when exercising hard.
Although these 5 reasons sound wonderful and could contribute to your daily training, it is recommended to drink caffeine in moderation, that is, up to 6 milligrams per kilogram of body weight to help you but with minimal side effects.
In addition, it is recommended to incorporate caffeine in a healthy way, either in a coffee with almond milk or a fruit smoothie instead of with cream and sugar.
Finally, and not least the important thing, never leave the water aside. This should be your main source of hydration.