Should you drink coffee before exercise?

What are the benefits of coffee for your fitness program? Does drinking coffee before exercise really need to be done or not?

Yes, coffee is one of the most popular stimulants among many fitness maniac.

For fitness enthusiasts, of course coffee can be a good friend when practicing. But does it really need to drink coffee before training?

From the results of several studies it was said that it was necessary to do so. Its function is so that your exercise performance becomes more maximal because energy is increasing.

Regardless of whether or not you need to drink coffee before training, it helps you to read the awesome benefits of coffee if you still doubt it.

1. Drink Coffee Before Exercise Is To Increase Power

As said earlier, coffee is one of the drinks that can help increase your energy. No exception when you want to start training.

The caffeine content in coffee can really affect your exercise performance.

When you want to get goal fitness immediately, like it or not you also have to be intense in training. Not only quantity, but also the quality.

Quality training is what is done with stable performance. This performance can be affected by the availability of energy in your body.

The 2012 Journal of Strength and Conditioning Research report confirmed that people who consumed 180 milligrams of caffeine could increase exercise repetition.

While reports from Sport Medicine say that caffeine is a strong ergogenic aid or can help you practice longer after consuming caffeine.

And a study published in the British Journal of Sport found that subjects who consumed coffee before running 1500 meters on a treadmill machine, on average managed to finish 4.2 seconds faster than subjects who did not consume coffee.

From some of the research results above, it seems to strengthen that drinking coffee before training is highly recommended to increase energy. What is recommended is consumption of coffee 30-60 minutes before exercise.

2. Highly Recommended For You Who Want To Lose Weight

For those of you who have goal fitness lose weight, then coffee can also be a solution for you.

And this is one of the most important benefits why it is recommended to drink coffee before exercise, which is the nature of burning fat (fat burner).

When you eat coffee before exercise, this powerful drink can make fat cells used by the body as a source of energy, compared to glycogen.

This process is usually called lipolition. Which in this process, fatty acids will be released into the bloodstream and throughout the body to improve body performance.

That is, caffeine will help increase the body's metabolism to burn more calories throughout the day. And drinking coffee before exercise will increase the effect.

As a bonus, caffeine and other compounds found in coffee can also act as appetite suppressants, helping you consume fewer calories from food (calorie deficits). It is appropriate if you enter the fat loss program or weight loss.

3. Increase Your Concentration During Exercise

As energy increases during intense exercise, coffee, especially black coffee, can also increase your focus and concentration during exercise.

Of course, strong mentality like this will help maintain the performance of your training effectively and maximally.

Caffeine in coffee is known to help reduce neurotransmitters such as dopamine and serotonin, both of which can make you feel tired and sleepy faster.

This has also been mentioned in the Journal of the International Society of Sports Nutrition, namely caffeine can increase the reaction of athletes in sports that require quick reactions. For example, soccer, basketball, or baseball.

4. Reduce DOMS

Some of you may still be unfamiliar with this term, even though you often experience it, especially after hard training.

Yes, DOMS is short for Delayed Onset Muscle Soreness or muscle pain after exercise.

Why is that?

Caffeine content in coffee can reduce the activity of adenosinem, a substance in the body that is associated with fatigue that is faster during exercise or injury.

Research from the University of Illinois found that subjects who drank coffee before exercise experienced less muscle pain than subjects who did not consume coffee.

Thus, if the DOMS is perceived to be smaller or lower, it will certainly help improve the performance of your training. In addition, you are also increasingly motivated because the body is always in a state ready for intensive training.

5. Drinking coffee before exercise can also help improve overall body health

Indeed, to benefit this one does not have a direct impact on your training performance. But believe me, drinking coffee before exercise with the appropriate dosage, will also help maintain the health of your body.

Another advantage of consuming coffee is to help protect your body from various dangerous diseases.

This is because coffee contains large amounts of anti-oxidants that help protect the body from the effects of free radicals.

According to the results of a study published in Critical Reviews in Food Science and Nutrition in 2011, it was said that consuming enough coffee can help reduce the potential for a number of dangerous diseases such as diabetes, Parkinson's, Alzheimer's, even some types of cancer.

While research conducted by the National Cancer Institute says, regular consumption of coffee as much as 1-3 cups per day, will help reduce the risk of melanoma by 10 percent. But with a note, the coffee that is enjoyed is black coffee which is not added to sugar.

So, How to get maximum benefit from coffee?

In the explanation above it has been mentioned that drinking coffee before exercise is recommended. This is because coffee can be used as a power booster during your training.

What is highly recommended is the consumption of black coffee.

Because besides being an energy enhancer, it can also improve overall body health. Of course, the benefits of coffee will be maximized if consumed according to what is recommended.

The recommendation is to consume 1-2 milligrams of caffeine per pound of your body weight 30-60 minutes before exercise. However, you should not consume 400 milligrams per day or about more than 4 cups per day.