Today we decided to touch upon a very controversial topic, the debate on which will not subside in any way - is it possible to drink coffee before training? There are many opinions that prove both the benefits and harm of such a habit. We decided to separate the grains from the chaff, so to speak, to remove emotions and clearly lay out the pros and cons of coffee doping before a power load.
The main argument against the drink is its high caffeine content. This is a psychoactive substance that strongly invigorates, promotes the release of adrenaline, the flow of additional energy. Also, it speeds up metabolism, promotes the breakdown of fat, increases blood pressure, improves mood. Contraindicated in heart patients, people with gastrointestinal diseases. Addictive and withdrawal with abrupt withdrawal.
It may seem that a cup of coffee before a workout should be considered an illegal narcotic stimulant. However, this is not quite true.
After reading the article, you will find out if the devil is so scary, how he is painted and is coffee really a panacea for weight loss? Interesting? Then let's not wait and start to figure out if it is possible to drink coffee before a workout in the gym!
Benefit
To begin with, let's outline the main thing - there is nothing wrong with drinking coffee before training. Just a couple of cups, and the lesson will be more productive and quality. If you don't indulge in the drink more often (for example, also during the day), the dose of caffeine taken will be quite safe.
What are the benefits of pre-workout coffee?
- The drink strongly invigorates, stimulating the production of adrenaline, which "opens" the lungs;
- At the same time, the liver gives off a powerful dose of glycogen, and the person experiences an influx of energy;
- Dopamine is produced - the "hormone of joy", so the athlete's mood rises, a feeling of mild euphoria arises.
- Attention and concentration improves;
- All of the above factors will inevitably lead to an improvement in endurance indicators;
- Drinking a coffee drink before strength training has been shown to reduce muscle soreness after exercise.
- Caffeine can significantly speed up your metabolism, so be sure to drink coffee before exercising for weight loss. Do not add sugar or cream to the drink;
- A real coffee product contains many important organic acids, vitamins and elements. Among the latter are potassium, magnesium, calcium, sodium, manganese, sulfur, phosphorus, chlorine, aluminum, strontium, as well as vitamins B1, B2, B4, B5, B6, B9, B12, C, PP, H, etc.
- A 250 ml cup of coffee contains almost 10 g of protein, which is known to be the main building material for muscle growth.
- The drink significantly speeds up blood circulation, which affects the productivity of the workout, because the muscles receive oxygen and nutrition faster;
The harm of a coffee drink
After studying this section, you will finally decide for yourself whether you can drink coffee before training or not. The fact is that the answer to this question is very individual. Someone does not tolerate the components of the drink or it is contraindicated for him for health. Also, negative factors are strongly correlated with the amount of caffeine consumed. We urge you to soberly evaluate the information, and we emphasize that there are no strict contraindications to drinking coffee before exercise.
So, what happens if you abuse or consume a coffee drink before exercise with personal contraindications?
- It has little effect on the calcium leaching process. True, so that you understand the scale, a plate of semolina, meat, sweet soda, as well as spicy or pickled food, harm more;
- Caffeine, alas, is addictive, with all the delights of withdrawal (if you choose to lower your daily dosage);
- The drink is prohibited for cardiovascular diseases, it really increases the load on the heart and increases blood pressure;
- If you drink a cup of flavored dope on an empty stomach, you can arrange indigestion. The components of its composition strongly irritate the mucous membrane of the organ;
- Coffee is a diuretic, so it causes dehydration. Remember to drink water during your workout;
- Caffeine is a drug. Yes, but keep in mind that it is found in many other foods that you consume regularly: tea, chocolate, energy drinks, cocoa, coca-cola, as well as some nuts.
How much coffee should you drink before a workout?
So we discussed the pros and cons of drinking coffee before exercise. As you can see, all the disadvantages are purely individual. If you do not abuse it, the harm will be minimized.
Let's talk about how long before a workout you need to drink coffee so that it brings maximum benefit. The optimal interval is 40-50 minutes before the start of the training. If you drink it later, it will not have time to take effect, earlier - skip the main energy flow. Don't forget to have a snack before drinking.
Optimal dosage
How long before a workout you can drink coffee, we found out, now we will discuss the dosage. We have written on several occasions that the amount consumed should be reasonable. The average dose for an athlete weighing up to 80 kg is 150-400 mg of caffeine. This is exactly how much is contained in 2 cups of espresso.
It is allowed to consume no more than 1000 mg of caffeine per day, that is, no more than 4 cups. At the same time, remember that 1000 mg is the upper limit, which is not at all necessary to approach.
Take weekly breaks from time to time to prevent your body from getting too used to the ingredients.
How to drink and how to prepare?
Of course, if you are losing weight, you do not need to drink coffee with milk and sugar before training. In general, with these products it is difficult to tell all the rules in a nutshell. Moreover, there are many myths about whether you can drink milk after a workout. In general, if in doubt, follow the rule: the healthiest type of drink is pure coffee without additives. However, how it was prepared also matters.
- The minimum benefit is contained in the instant coffee composition - there are continuous impurities. So let's forget about the “just add water” option;
- Grain grain is also different. Good coffee will not cost less than 100 rubles per 100 g.
- Arabica needs to be boiled in a Turk. First, the grains are steamed, then they are poured into hot water in a Turk. When the product begins to rise to a boil, quickly remove the dishes from the heat and stir the mixture. Then put it on the stove again for a few seconds. In order not to burn - stir.
- If you don't want to mess with a Turk, get a good coffee maker.
What to replace?
If you don't like or don't like the opportunity to drink coffee regularly an hour before training, what should you do? There are several alternatives:
- About the same dose of caffeine is found in strong black tea;
- You can drink pills of caffeine, just carefully monitor the dosage;
- Or replace the drink with an energy drink (no sugar);
- In the assortment of sports nutrition stores there is a miracle mixture - a protein with caffeine. This is a protein-enriched pre-workout formula with our doping added.
Note that in addition to these positions, there are many other drink options that can be consumed during exercise. So all that is required of you is to decide on your personal preferences.
Well, we looked at whether it is possible to drink coffee before training and came to the conclusion that with a reasonable approach, there will be no harm. At least the benefits are greater. Of course, if you have no personal contraindications. Remember, what is good is in moderation. And don't rely on coffee as a magic button to solve all problems. They drink it to increase energy, the influx of strength. And the fat will go away or the muscles will grow only if you work hard.
