Caffeine intake before training improves performance as it has a stimulating effect on the brain, increasing disposition and dedication to training, in addition, it increases muscle strength and fat burning, and decreases post-workout fatigue, which is the feeling of fatigue and muscle. exhaustion after physical activity.
Thus, caffeine helps both aerobic and anaerobic training, as well as providing benefits when consumed after training, as it facilitates the transport of glucose from the blood to the muscles, which contributes to muscle recovery.
- The maximum recommended value of this supplement is about 6 mg per kilogram of weight.
- Which equates to about 400 mg or 4 cups of strong coffee.
- Its use should be done in moderation.
- As it can cause addiction and some side effects.
- Such as irritation and insomnia.
The benefits of drinking coffee before training are
The fat burning effect of coffee promotes weight loss and increased muscle mass, as well as improving the feeling of muscle fatigue after physical activity.
Caffeine should preferably be consumed prior to training to improve physical performance during aerobic and hypertrophy physical activities. As it is rapidly absorbed by the gastrointestinal tract and reaches a peak concentration in the blood in about 15 to 45 minutes, ideally it is consumed between 30 minutes and 1 hour before training.
However, it can also be ingested during the day, since its action lasts from 3 to 8 hours in the body, reaching effects up to 12 hours, which varies according to the presentation formula.
In post-workout, athletes looking to gain muscle mass can use caffeine because it helps transport sugars to muscle and muscle recovery for the next workout, but ideally talk to the nutritionist to assess whether this option is more beneficial than before. -Use of training in each case.
The recommended amount of caffeine for better performance during training is 2 to 6 mg per kilogram of weight, but its use should start with low doses and gradually increase, depending on the tolerance of each.
The maximum dose for a person of 70 kg, for example, equates to 420 mg or 4-5 roasted coffees, and exceeding this dose is dangerous, as it can cause serious side effects, such as agitation, palpitations and dizziness. More information about coffee and caffeine-containing beverages can cause an overdose.
Caffeine is also present in other foods, such as soft drinks and chocolates. See the chart below to find out how much caffeine is in some foods:
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Caffeine can also be consumed in the form of supplements, such as capsules or in the form of caffeine anhydrous, or methylxanthin, which is its form of purified powder, which is more concentrated and can have more potent effects, these supplements can be purchased from pharmacies or sports Discover where to buy and how to use caffeine capsules.
In addition to caffeine, homemade energy drinks are also an excellent choice for improving workout performance, giving you more energy to train. Discover how to make a delicious energy drink of honey and lemon to drink during your workout, watching this video from our nutritionist:
The use of caffeine or excess coffee in children, pregnant women, breastfeeding women and people with high blood pressure, arrhythmias, heart disease or stomach ulcers is not recommended.
It should also be avoided by people with insomnia, anxiety, migraine, tinnitus and labyrinthitis, as it can make symptoms worse.
In addition, people using IMAO antidepressants, such as phenelzine, pargiline, seleginine and tranylcypromine, for example, should avoid high doses of caffeine, as there may be a combination of effects that cause high blood pressure and rapid heart rate.