Coffee is one of the most consumed drinks worldwide. We have numerous scientific studies that confirm that coffee is a safe drink, as long as it is consumed well. In addition, coffee contains a multitude of polyphenols, properties from which we can benefit very positively, even when the coffee is decaffeinated.
The recommended use is 3-6mg/kg of caffeine per day , from 9mg/kg we could begin to notice unwanted effects. For reference, an espresso contains about 100mg of caffeine. If your body weight is 60kg and you drink an average of 5mg of caffeine, the average daily dose of caffeine would be around 300mg, which corresponds to 3 espresso coffees .
If we want to use it as a pre-workout, by taking it approximately 1 hour before, you will surely notice that effect and you will be able to benefit from it during your training. The effect can last up to 2.5-6 hours after ingestion, so we recommend that you carefully monitor that it does not affect your night's rest if you train late in the afternoon.
If you are one of those who train early, you can also benefit from that extra boost of energy, although in the mornings is when the cortisol peak is at its highest, and perhaps you don't need it.
The time of coffee intake and how many cups to drink should be customized to your needs, as long as it is not to replace a good rest.
How does caffeine work?
Caffeine acts by raising dopamine and adrenaline , increasing the pain threshold and making the physical exercise in question seem more pleasurable. It also increases fat oxidation and increases metabolism. At this point we want to highlight that caffeine alone does not have the ability to make you lose fat and take off those extra kilos. It is simply a supplement that you can add to your fat loss protocol, and of course, if you do not accompany it with a good rest, adequate nutritional regimen and specific physical activity, you will not notice the desired results. Do not confuse terms, as this makes most people frustrated when they see that they do not achieve their objectives. Regarding muscle recovery, it has been discovered that it helps mitigate the muscle pain that we may have after hard workouts, and also if we ingest caffeine along with carbohydrates, we can help recharge muscle glycogen.
Regarding sports performance, it has been shown that there is an improvement in short-duration explosive movements , such as a full snatch in Cross Training. As a strategy, if you do not usually consume caffeine in your daily life, you can use it at specific times throughout the week, when you know that in your training you have this type of explosive exercises where you could use extra help. This way you do not create a tolerance to caffeine and you will always notice its effects.
If you have a double training session , or after a workout with a high load, you could have a coffee with carbohydrates, and you will see how fatigue is reduced after training.
In endurance sports, it has also been shown to help athletes delay the onset of fatigue during training or competition. Therefore, if you have a scheduled workout where resistance is a priority, consider pre-workout caffeine intake. In the case of Cross Training, the workouts are usually not longer than 90 minutes, therefore, we always recommend taking it before training, and not during, because we have already mentioned previously that the effect of caffeine takes between 45-50 minutes to appear. 60' after ingestion.
It has become known through scientific evidence that good quality coffee can have a prebiotic effect, which helps us increase the beneficial bacterial population in our intestine, and have greater microbial diversity. This will also help us to have good intestinal health, and not feel discomfort after eating food. Taking care of our intestine must be a priority.
As you can see, there are many benefits that caffeine brings us, making it one of the best supplements to invest your money in.
What if coffee doesn't agree with me?
If you belong to the group of people who experience gastrointestinal discomfort, reflux, heartburn or feel too anxious when drinking coffee, look for other alternatives. Evidence shows us that the effect of caffeine on each person is partly conditioned by their genetics. We have to know ourselves and always choose what makes us feel better. Likewise, there are caffeine alternatives other than drinking coffee as we know it, such as: normal release pills, sustained release pills, gels, gummies, mouthwashes... Consult with a professional so they can recommend the most appropriate option. to your needs. Some of these options that we give you have less scientific evidence regarding their effectiveness, but each case must be evaluated.
Coffee and hydration
Although we know that coffee does not dehydrate even though it is a diuretic, do not forget to continue with your water intake to avoid the effects of dehydration during training. Also, take care of the type of coffee you consume. First assess the quality, it is always recommended to use whole bean coffee and grind it at the moment so that it contains all its properties. The reality for many people is that they may not have the time necessary to do this process on a daily basis. Therefore, we recommend buying a good ground coffee, if you don't like drinking it, just use whole milk, skimmed milk (depending on your goals), vegetable oat drink, soy... We recommend not using sugar or sweeteners, but you can also do a progressive transition to add less and less quantity. You will see how your palate will eventually get used to the real flavor of coffee and you will enjoy this moment of the day.
We hope that this article has been helpful to you, that certain myths have been resolved and that you have enough quality information to assess whether caffeine is necessary in your life as a supplement for sports performance.
If you have any questions, you can contact us.
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