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Coffee is one of the most popular beverages in the world. Almost half of the adult population drinks it. And, of course, not only for taste, but also in order to increase your vigor and concentration. In particular, during training.
A group of researchers in Australia, USA and Britain conducted an analysis of 300 scientific papers on this topic with nearly 5,000 subjects and came to some interesting conclusions, which will help to understand how coffee helps a person in sports training.
Coffee improves stamina
As it turned out, after drinking a Cup of coffee it comes that you can expect the improvement of athletic performance in the range of only 2 to 16 %.
Those who most strongly react to the caffeine can see an improvement of around 16%, but this is a very trivial figure. For the average person the improvement is likely to be between 2 and 6%.
Of course, for ordinary workouts, this figure may not seem big. But in competitive sports, even relatively small improvements in performance can make a big difference.
The researchers found that caffeine can improve the ability to run and ride the bike for longer periods of time or walk some distance in a shorter period of time. It can also allow us to perform more exercise with a given weight in the gym or increase the total weight.
How much coffee do you need before a workout
The caffeine in coffee can vary depending on the type of coffee beans, method of preparation and size of cups. It can also depend on what brand of coffee certified by the drink. On average, however, one Cup of brewed coffee typically contains between 95 to 165 mg of caffeine.
Experts believe that doses of caffeine of 3 to 6 mg / kg necessary for improvement. This is from 210 to 420 mg for a person weighing 70 kg. or about 2 cups of coffee. For security reasons those who usually doesn’t drink coffee should start with lower doses.
How long before workout you should drink coffee?
Experts recommend taking caffeine in about 45-90 minutes before training. Some forms of caffeine, such as coffee, the gum are digested faster and can cause the effect of enhancing performance even when used 10 minutes before exercise.
Does this mean that we all have to start “loaded with caffeine”? Well, maybe not only within reason. Although people taking caffeine usually to improve their performance, for some it may be negligible, or even dangerous. Because an overdose of caffeine can have some really unpleasant side effects, including insomnia, nervousness, restlessness, stomach irritation, nausea, vomiting and headaches.
About 4 reasons why coffee makes workout better watch in the video below:
