Drinking coffee during exercise will cause deficiency of body water.
Many people think that since the essence of exercise and losing weight is to speed up metabolism, and coffee itself can also speed up metabolism, along with its stimulating effect, then doing exercise while drinking coffee should get twice the result with half the effort.
However, if you just drink coffee right before exercising, or exercise while drinking coffee, the coffee does not have enough time to take effect, but will block the specific receptors on the vessel wall and prevent blood vessels to dilate. This will result that myocardial blood flow will reduce and impact oxygen Cooperation, and you cannot get enough energy during movement.
In addition, the coffee also has a slight diuretic effect, so drinking coffee while exercising allows you to lose weight due to "dehydration". You look thin, but you also know that this is not sustainable. Does drinking coffee while exercising really make no sense?
Studies have shown that if you drink coffee 40 minutes before exercise, caffeine will mobilize the fatty acids to the blood, so that when you exercise, the fat will be burnt more easily. According to a study in the Journal of Sport Nutrition and Exercise Metabolism, the trained athletes who take in caffeine before exercise, consume 15% more calories than the athletes who take in placebo, within 3 hours after their exercises. The amount of caffeine they take is calculated as 4.5 milligrams per pound. A 150-pound (68-kilo) female athlete should take 300 milligrams of caffeine, equivalent to the caffeine in a cup of 12 ounce (340 milliliters) of freshly brewed coffee.What are the benefits of drinking coffee before and after exercise? Let us look at the following together.
1. Accelerate blood circulation
Researchers in Japan asked subjects to drink 5 ounces of ordinary coffee and decaffeinated coffee, and then measure their fingertip blood flow velocity. The results showed that within 75 minutes after drinking coffee, those who drank normal coffee had a 30% increase in blood flow velocity compared with those who drank decaffeinated coffee. This is important for fitness people, because increased blood flow will increase the muscle's oxygen supply.
2. Reduce muscle pain
Researchers at the University of Illinois at Urbana-Champaign have asked subjects to take caffeine about two to three cups of coffee an hour before starting a 30-minute high-intensity session. The result is that their perception of muscle pain decreased, which means that fitness can promote a greater weight.
3. Reduce muscle degeneration
An animal study by Coventry University shows that caffeine can reduce muscle aging caused by degradation.
4. Provide muscle power
A study published in the Journal of Applied Physiology examines the benefits of caffeine intake after exercise. The results suggest that caffeine intake after exercise can increase body endurance, which is very favorable for athletes who need training every day. The study found that, compared to those who only have carbohydrate intake, people who take in both caffeine and carbohydrate in high-intensity exercise, will have more than 66% glycogen produced in the muscles. Muscle glycogen can provide energy in the human movement, and enhance muscle strength and persistence.
From the above, drinking coffee 30 minutes before exercise and drinking coffee after exercise have a lot of benefits, while drinking coffee in the exercise has no any good. Experts also pointed out that we must be careful not to drink too much, the daily consumption should not suddenly change, and do not drink coffee 6 hours before going to bed, so as not to affect sleep.