Exercising after drinking a cup of coffee, it can improve the performance and lose weight, studies have shown. The study published in the International Journal of Sports Nutrition and Exercise Metabolism found that trained athletes who drink caffeine before exercise can burn about 15 percent more calories than those who only drink a placebo. The dose that triggers these effects is 4.5 mg of caffeine per kilogram of body weight.
To find out more about the benefits of coffee before starting the exercise, here are five reasons why:
1. Increasing circulation
Research in Japan recently studied the effects of coffee on blood circulation for people who are not regular coffee drinkers. In the study, each participant drinks five-ounce cup of coffee, either caffeinated or decaffeinated coffee. After that, the scientists measured blood flow to the fingers of the participants, to determine how well the tiny blood vessels work.
As a result, those who drink caffeinated coffee experienced a 30 percent increase in blood flow for 75 minutes compared with those who drink decaf. Thus, better circulation also would be good for your sport.
2. Pain is only slightly
Scientists at the University of Illinois found that caffeine equivalent to two to three cups of coffee, taken 30 minutes before performing the high-intensity exercise, can reduce muscle soreness.
In conclusion, caffeine can help you do strength training a little harder so that it will result in increased power and better muscle endurance.
3. Better memory
Studies conducted by Johns Hopkins University found that caffeine can expand the mind up to 24 hours after they are taken. The researchers gave the participants which not regular coffee drinkers some caffeine (200 mg) and placebo, five minutes before learning some pictures.
The next day, both groups asked to remember the image. As a result, the team given caffeine gives better results when compared with the group given only a placebo. This advantage is also excellent when used when exercising, especially when they need to be given specialized training.
4. Maintaining muscle
In an animal study, sports scientists at Coventry University found that caffeine helps to control the loss of muscle strength that occurs with aging. Their results showed that caffeine might help support overall fitness and cut the risk of injury associated with age, in moderate intensity exercise.
5. More fuel for the muscles
Recent studies published in the Journal of Applied Physiology, found when compared to eating carbohydrates only, it combines caffeine and carbohydrates simultaneously will result in an increase of 66 percent on muscle glycogen, four hours after intense exercise. Glycogen is a carbohydrate that will be stockpiled and serve as energy reserves stored during training to increase strength and endurance.
But this does not mean that you can drink coffee as much as any because it will become a boomerang for your health. The maximum amount of caffeine recommended for improving exercise performance with minimal side effects is 6 mg per kg of body weight, about 400 mg per day for a woman weighing 150 pounds.