Coffee is regarded as a sacred product to refresh the mind, but in fact, the effect of coffee is not limited to refreshing.
Studies have found that caffeine can improve sports performance, and even NCAA limits athletes' caffeine intake.
Caffeine contributes to endurance sports performance. A cyclist's experiment found that caffeine can improve sports performance more effectively than carbohydrates and water. Cyclists who consume caffeine can increase their exercise by 7.4%. In contrast, cyclists who ingest carbohydrates increase their exercise by 5.2%, which is less than the effect of caffeine intake.
Another study found that the average running speed of1500m runners who drank regular coffee was 4.2 seconds faster than those who drank decaffeinated coffee.
However, caffeine has little effect on explosive high-intensity exercise. It was found that caffeine improved the performance of professional swimmers in the two groups, but there was no significant difference in the performance of untrained amateur swimmers.
Caffeine has many benefits for fitness. Brock Armstrong, a fitness expert, pointed out that drinking coffee has many benefits for fitness. Coffee can relieve fatigue, reduce pain, promote alertness, and even improve the efficiency of transforming fat into fuel needed by the body. Therefore, caffeine has become a common ingredient in weight loss supplements. Early studies have found that caffeine intake before exercise can increase fat burning by 30%. The effect of caffeine on raising body temperature can also burn extra calories.
Caffeine will be quickly absorbed by blood vessels after intake. The caffeine content in blood will peak after 90 to 100 minutes and last for 3 to 4 hours.
Caffeine has the following six effects on the body:
1. The nervous system and brain will be activated, increasing attention, physical strength and reducing fatigue.
2. Adrenaline will increase and improve sports performance.
Caffeine can improve the body's ability to break down fat cells.
4. The brain will secrete endorphins to improve happiness and happiness.
5. Caffeine can affect the motor cortex and activate muscle performance.
6. Caffeine can raise body temperature and make the body consume more calories.
How to improve sports performance by drinking coffee like this?
The "health line" recommends taking 3 to 6 milligrams of caffeine per kilogram of body weight, taking adults of about 66 kilograms as an example.
You can consume about 200 to 400 milligrams of caffeine 60 minutes before exercise (about 2 to 4 cups of coffee, depending on the type of coffee).
Although the experiment found that anhydrous caffeine has the most obvious influence on sports performance, it is not bad to drink coffee directly. The "health line" points out that general coffee contains health benefits that anhydrous coffee does not have, such as antioxidants.