Is it good to drink coffee before training?
We all already know very well the beneficial effects of that cup of coffee in the morning to open the day, or after meals: increased energy levels, elimination of drowsiness, better responsiveness... and that flavor that is so difficult to give up.
However, the benefits and possible uses of coffee do not end there: many athletes choose to drink coffee before training. Is it really advisable to drink coffee before training? Does pre-workout coffee improve your performance in your physical exercise session? In this post Incapto We are going to solve all these doubts.
Coffee vs. sports supplements
Coffee shares a key component with a large number of sports supplements: caffeine.
Caffeine is what makes coffee a substance thermogenic, and also what gives it a good part of the beneficial effects that we look for in it: the activation of the response capacity of the central nervous system, the increase in aerobic resistance, muscular resistance and, in general, physical performance, in addition to its known ability to eliminate the symptoms of drowsiness. In addition to all this, as a thermogenic stimulates the mobilization of fats So drinking coffee before training, at the right time, helps burn fat more quickly in weight loss routines.
A large number of sports supplements seek precisely all these effects of providing energy and mobilizing fat, which is why it is so common that many of them incorporate caffeine as a key ingredient.
Why then do some athletes choose to opt for coffee instead of supplements designed specifically for physical activity? The answers here are multiple and personal, from flavor preference to price, but there is something else: a cup of coffee does not have more ingredients than each person puts in it. If you don't add milk or sugar to your coffee, its caloric load will be practically zero, making it very difficult to compete with its effects in fat loss routines.
Energy drinks and supplements usually also incorporate other ingredients such as carbohydrates in the form of sugars or fats, so it can be profitable to give up the creatine supplement or similar in exchange for knowing exactly what is in what you are drinking.
Drinking Coffee Before Training: increased performance
If you were wondering if it is good to drink coffee before training, at this point you already It has become clear that yes. But how good exactly? We know that it increases reaction capacity, muscular and especially aerobic resistance, and that it is especially important in the ability to burn fat.
A study published in the journal British Journal of Sports Medicine In the form of several tests, he showed that caffeine consumption before the training session significantly increased the strength, power and speed, making it ideal for aerobic exercise sessions or weight lifting.
Activities that require more concentration and a good state of alertness, such as contact sports and martial arts or gymnastics and dance, also benefit greatly from the effect of caffeine, that is, coffee.
Drink coffee before training to burn fat
When it comes to losing weight and taking advantage of that thermogenic effect, drink coffee before training helps you mobilize fat more easily. Of course, keep in mind that this effect is only used if you are going to do physical exercise: drinking coffee will not make you lose weight without training.
The magazine Journal of the International Society of Sports Nutrition conducted a study in which men with an average age of 32 were tested. They were made to exercise at different times of the day, under very controlled conditions, comparing the results between those who took 3 mg/kg of caffeine and those who received only a placebo.
The results indicated that those who had consumed caffeine achieved greater fat oxidation during physical exercise, that is, greater long-term weight loss. This effect was particularly noticeable in the afternoon, since the higher body temperature of the body and the state of the metabolism cause a greater activation of the lipolysis process, which is responsible for the mobilization of fats to use them as muscle fuel.
If you want to take advantage of this effect to the maximum, the exercise must be performed with between 3 and 4 hours of fasting beforehand, with the exception of the cup of coffee without milk and without sugar half an hour before training. Thus, with very low blood sugar levels, the use of fats as a source of energy is maximally stimulated, achieving greater fat burning.
Of course, this effect is not compatible with increasing performance, since fats are a less efficient fuel than carbohydrates, and the feeling of fatigue will arrive much earlier, significantly reducing performance.
Pre-workout coffee: when to drink it
How long before drinking coffee before training? When you drink your coffee in the morning you may notice its effects almost immediately, although the reality is that there is quite a placebo effect in this sensation, which is enhanced by that pleasant flavor.
Caffeine remains circulating in the body for 6 or 7 hours, and it takes between 10 and 30 minutes to begin circulating in a considerable volume, depending on each person. On average, the peak of the effects of caffeine is noticeable 45 minutes after ingestion, and decreases from there.
So, if the question is when to drink coffee before training, the safest answer is that you should do it. between 30 and 45 minutes before starting your exercise session. This way you will safely take advantage of the peak of the effects of caffeine.
It is also important to remember that It is not advisable to take more than 400 mg of caffeine per day. This is the equivalent of about 4 cups of coffee, so you know, save one of your 4 daily cups for the half hour before training.
We recommend you ingest quality coffee beans, in Incapto We have the best on the market.
