Most of the people start their day with coffee and according to the recently done study, exercising after a cup of coffee can have its benefits for losing weight.
Spanish study, published in International Journal for Sports, Nutrition and Exercises, confirmed that sportsmen who intake caffeine before exercise, burn about 15% more calories in a period of 3 hours after exercising, compared to the ones who tool placebo.
Dose which caused this effect was 4.5 miligrams of caffeine per kilogram of body weight. For women, 68kg heavy, this makes 340 miligrams of caffeine or 350 ml of instant coffee, the amount you most likely drink every morning.
If you thought about coffee as a vice, which you are not ready to get rid of, it will make you happy to know that this is actually a secret superfood. Moreover, if you exercise, caffeine can provide you with additional functional benefits for your training. Following are 5 reasons more to enjoy in coffee as a healthy way of life together with 5 rules which will help you consume coffee in a healthy way.
Improved Blood Circulation
Recently done researches in Japan studied the effects of coffee on blood circulation on people who didn’t drank coffee regularly. Every participant drank a cup of 150ml of regular coffee or the one without caffeine. After that scientists measured the circulation of blood in finger, i.e. how good is the circulation in smaller blood vessels. Ones who drank the coffee with caffeine had 30% stronger flow of blood during 75 minute long period compared to the ones who had caffeine free coffee. Better circulation – better training, because your muscles need oxygen.
Scientists from the University in Illinois discovered that consuming the amount of caffeine equivalent to the 2 – 3 cups of coffee one hour before 30-minute training of high intensity – reduce the feeling of pain in muscles.
Conclusion: Caffeine can help you work little harder during strength training which leads to the faster improvement in strength of your muscles and/or indurance.
Study published this year by Hopkins University discovers that caffeine improves the memory up to 24 hours after its consumption. Researchers gave people who are not regular coffee consumers, coffee or placebo, i.e. 200mg of caffeine 5 minutes after studying different pictures. The day after, both groups were asked to describe the pictures they had memorized and the “caffeine group” significantly better results. This encouragement for brain can be a true benefit during training, especially when you need to recall specific exercises or routines.
Preservation of muscles
On an animal study, sport scientists on University Coventry discovered that caffeine helps reducing the loss of muscle strength which happens due to getting old. Effects of muscle preservation existed in both cases, muscles of diaphragm which are primarily muscles used for breathing as well as skeletal muscles. Results show that in medium amounts, caffeine can help preservation of overall condition and reduce the risk of injuries connected with aging.
More “muscle fuel”
Recent study published in Journal for Applied Psychology, finds that little caffeine after workout can also be useful, especially for the sportsmen who perform durability trainings every day. Research showed that consuming only carbon-hydrates compared to combination with caffeine, results in 66% increase in amount of glycogen, 4 hours after intensive training. Glycogen is a form of carbon-hydrates which stacks in muscles and serves as a vital energy by increasing the strength of movement and durability. Storage of a bigger amounts means that next time you train, you already lifted your ability to perform training harder.
However, this news doesn’t mean you can drink as much coffee as you can, because your good intentions can have an opposite effect. When working with sportsmen, there are 5 basic rules on how to use the benefits of caffeine:
- Don’t exaggerate. Maximum amount of caffeine which is recommended for improving the performance with minimum side-effects is 6mg per kilogram of body weight, which is around 400mg per day for a woman who weighs 68kg.
- Consume it in a healthy way. Consume your coffee with almond and cinnamon milk instead of sour cream and sugar or with milk foam, or putting tea with caffeine in fruit smoothie, together with other ingredients rich in nutrition such as almond butter or oats.
- Balance the amount you intake. Research has shown that when the intake of caffeine is stable, your body is adapted, which reduce the possibilities for dehydration although caffeine is a natural diuretic. In other words, don’t drink 2 cups one day and 4 on the next one.
- Stick to the good old water as the main source during exercise.
- Take caffeine at least 6 hours before sleeping, in order to not interrupt your sleep. If you rely on coffee as an energy booster because you are tired, think about it and find the root and cause of your tiredness. Perhaps it can be because of lack of sleep, too much exercise or irregular diet. If you are out of shape, you won’t be able to see the progress and most likely coffee will make you weaker instead of stronger. The balance is the key!