Table of Contents
Benefits of drinking coffee before exercise
1. Reduces fatigue
2. Increase muscle strength and power
3. Increase body endurance
4. Improve physical performance
5. Improve cognitive function
Jakarta, goldensamoyed Indonesia
—
Coffee
be one
drink
most popular in the world.Even in Indonesia, coffee has long been a favorite of many people.
Apart from caffeine, coffee also contains antioxidants and various important nutrients.It’s not surprising that many people consume it in the morning to increase energy and enthusiasm for activities.
Coffee is also often used as a work companion.However, what if you drink it before exercise?Does it provide more benefits for the body?
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Drinking coffee before exercising in the morning is actually not a problem.In fact, coffee has many potential benefits for supporting exercise routines.
However, if you exercise in the afternoon or evening, you should avoid consuming coffee.Caffeine consumed too close to bedtime can disrupt the natural sleep cycle.
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Real Simple
, the ideal dose of caffeine to improve exercise performance according to the International Society of Sports Nutrition (ISSN) ranges from 0.9 to 2.7 mg per pound of body weight.
Some people have benefited from 50-100 mg of caffeine before training, while others need up to 300-400 mg.Therefore, it is important to find the most suitable dose for the body.
The side effects of caffeine can be different for each person, depending on the amount of consumption, duration and type of physical activity.If you are sensitive to caffeine or have digestive problems, start with a small dose and increase it gradually.
Benefits of drinking coffee before exercise
1. Reduces fatigue
According to GoodRX, caffeine is a natural stimulant that activates the central nervous system by blocking adenosine, a neurotransmitter that makes us feel sleepy and relaxed.
During exercise, caffeine continues to block adenosine receptors so the body feels fresher and more energetic.Caffeine also affects hormones and other neurotransmitters that play a role in increasing alertness and energy.
2. Increase muscle strength and power
In activities that require muscle strength and power, caffeine can help improve performance.Research shows that caffeine can increase the strength and power of upper body muscles.
This benefit is very useful for weight lifting and powerlifting sports.Apart from that, caffeine is also useful for sports that involve jumping movements, helping the body to exercise more optimally.
3. Increase body endurance
Endurance is related to the ability to carry out activities for a long time, including the ability of the heart and lungs to transport oxygen to the muscles, as well as the ability of the muscles to utilize it.
Caffeine is believed to increase endurance, although the mechanism is not fully understood.Several studies indicate that caffeine helps maintain muscle glycogen stores, an important source of energy during exercise.
4. Improve physical performance
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Medical News Today
, various studies show that caffeine can improve strength, endurance, and cardiovascular ability.
For example, research on Jiu-Jitsu athletes found that consuming 3 mg of caffeine per kilogram of body weight before exercise could increase vertical jump height by one and two feet.
5. Improve cognitive function
Apart from physical benefits, coffee also helps improve cognitive functions, such as alertness, concentration and mental energy.This increase in focus and mental readiness is very useful in undertaking high-intensity sports.
Drinking coffee before exercise can be an effective strategy for increasing energy, strength and endurance.However, make sure to pay attention to the dosage and time of consumption so that the benefits are optimal and side effects can be minimized.
(rea/tis)
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