Exercising after drinking a cup of coffee, it can improve the performance and lose weight, studies show.
The study published in the International Journal of Sport Nutrition and Exercise Metabolism, found that trained athletes who drink caffeine before exercise can burn about 15 percent more calories than those who drank only a placebo. The dose that triggers these effects is 4.5 mg of caffeine per kilogram of body weight.
To find out more about the benefits of coffee before starting the exercise, here are five reasons, as reported by the Health, on Thursday (11/17/2016):
1. Increasing circulation
Research in Japan recently studied the effects of coffee on blood circulation people who are not regular coffee drinkers. In the study, each participant drank five-ounce cup of coffee, either caffeinated or decaffeinated coffee. After that, the scientists measured blood flow to the fingers of the participants, to determine how well the tiny blood vessels work.
As a result, those who drank caffeinated coffee, experienced a 30 percent increase in blood flow for 75 minutes compared with those who drank decaf. Thus, better circulation, also would be good at your sport.
2. Pain is only slightly
Scientists at the University of Illinois found that caffeine equivalent to two to three cups of coffee, taken 30 minutes before performing high intensity exercise, can reduce muscle soreness.
In conclusion, caffeine can help you do strength training a little harder, so that it will result in increased strength and muscle endurance is better.
3. Better memory
Studies conducted by Johns Hopkins University, found that caffeine can increase the memory up to 24 hours after they are consumed. The researchers gave the participants were not regular coffee drinkers some caffeine (200 mg) and placebo, five minutes before learning some pictures.
The next day, the two groups were asked to recall the image. As a result, the group given caffeine gives better results when compared with the group given only a placebo. This advantage is also very good when worn while exercising, especially when they need to be given a special training.
4. Maintaining muscle
In an animal study, sports scientists at Coventry University found that caffeine helps to control the loss of muscle strength that occurs with aging. Their results showed that caffeine may help maintain overall fitness and reduce the risk of injury associated with age, in moderate intensity exercise.
5. More fuel for the muscles
Recent studies published in the Journal of Applied Physiology, found when compared to eating carbohydrates alone, it combines caffeine and carbohydrates simultaneously will result in an increase of 66 percent in muscle glycogen, four hours after intense exercise.
Glycogen is a form of carbohydrate that will be stockpiled muscles and serves as a backup stored energy during exercise to increase strength and endurance.
But.....
But this does not mean that you can drink coffee as much as anything, because it could be it backfire for your health. So that a sports nutrition consultant, Cynthia Sass, suggests:
1. Do not overdo
The maximum amount of caffeine recommended for improving exercise performance with minimal side effects is 6 mg per kg of body weight, about 400 mg per day for a woman weighing 150 pounds.
2. Combine a healthy way
Your doctor may suggest that coffee is mixed with cinnamon or almond milk instead of cream and sugar.
3. Consistent with your coffee intake
Research has shown that when caffeine intake is stable, your body will adjust itself, so as to reduce dehydration even though they are natural diuretics. In other words, do not drink two to four cups of coffee a day.
Improve Sports Performance with Drinking Coffee
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