In recent years, exercise habits have become more and more popular as people gradually become more aware of the importance of health.Along with understanding effective training methods, many people ask whether drinking coffee before training may benefit or not.What is the correct answer?

More beneficial if guaranteed at this time

Experts say that coffee contains caffeine, a powerful aids that help improve sports performance and enhance physical strength.Many studies have shown that caffeine should be properly consumed before the training session 40 to 60 minutes.This will stimulate blood circulation and increase fat oxygen, help the body maintain high energy during exercise.

Caffeine is also known for its ability to stimulate the brain, improve concentration, reduce fatigue, and help trainers feel more refreshing.For those who regularly practice high intensity, a reasonable amount of coffee can bring significant benefits.

The significant benefits of coffee for exercise

Improve metabolism

According to nutritionist Wu Xinling from China, drinking coffee before the training session can help strengthen the process of oxidation of fat and burn calories more effectively than just training.This is especially useful for those who want to lose weight or control weight.

 

Increase endurance when exercising high intensity

Caffeine in coffee has been shown to help improve endurance.In some studies, athletes consuming caffeine before training can improve their endurance and efficiency up to 7.4% compared to those who do not use caffeine.This is why caffeine is often considered a "companion" in sports activities, especially for those who need high intensity training.

Reduce the feeling of fatigue

Another important benefit of caffeine is to reduce the feeling of fatigue thanks to the ability to stimulate the central nervous system and release dopamine - a neurotransmitter that creates a sense of excitement.This helps reduce the feeling of aches and helps the practitioner maintain concentration, while enhancing the training effect.

Increase concentration

Caffeine helps stimulate the brain and prevents drowsiness, thereby helping the practitioner maintain high concentration and increase training efficiency.Caffeine works by associating with adenosine receptors in the brain, providing a state of alertness and helping practicing people to achieve better performance.

Dosage of experts

Experts suggest that, in order to achieve the best effect, drink coffee before the training session about 40 to 60 minutes with a dose of 3 to 6 mg of caffeine per kg of body weight.

Specifically, if you weigh about 50 kg, the reasonable amount of caffeine will be from 150 to 300 mg, equivalent to a large cup of coffee.

In addition to coffee, you can also be replaced with tea, energy drinks or hot cocoa - all are good coffee supply for the body.

 

4 times to avoid drinking coffee

Although coffee brings many benefits to the body, there are also times when you need to avoid using coffee to ensure health.

1. When not eating breakfast

Many people often drink coffee early in the morning, but according to experts, drinking coffee when hungry may not be good for health.After waking up, the concentration of cortisol hormone - hormone helps the body awake naturally - at the highest level, so you do not need to add stimulation from caffeine at this time.The ideal time to drink coffee is about 10 to 12 noon, when the cortisol level starts to drop.

2.

Caffeine in coffee can increase cortisol - stress hormone in the body.When you are in a state of stress, a cup of coffee can make the mood worse due to excessive nerve stimulation.To protect mental health, you should limit drinking coffee while under pressure or stress.

3.

Caffeine can help the body awake for a short time, but it does not work for a long time when you have a shortage of sleep.If you sleep less than 5 hours a day for a few consecutive nights, caffeine cannot compensate for the lack of sleep.Therefore, to keep the body awake and healthy, it is best to maintain adequate sleep instead of just relying on coffee.

4. After exercise

Drinking coffee right after exercise is not the ideal choice, as it can cause dehydration and prevent cravings.After the training session, the body needs to add fuel and moisture to recover.If you consume a lot of caffeine right now, you may have to go to the toilet more often, leading to more serious dehydration.

Conclusion

Drinking coffee before exercise can bring many benefits if used properly and at the appropriate time.Caffeine not only enhances performance, reduces fatigue, but also improves concentration and endurance.However, you need to consider and adjust the appropriate dosage as well as note to avoid the time not to drink coffee to avoid unwanted side effects.

Coffee can really be a great "companion" for the training process, as long as you know how to use it properly.