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Sports
Having an empty stomach sometimes makes your energy decrease even more.Exercise is not optimal because you can’t focus.
Apart from eating fruit, many people also choose to drink
coffee
before exercise.The caffeine in coffee is believed to increase focus and stamina, making exercise feel more optimal.
However, does this habit really have a positive effect on the body when exercising?Read the further explanation here.
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Is it good to drink coffee before exercise?
Drinking coffee before exercise is actually highly recommended by experts, including those from the International Society of Sports Nutrition (ISSN).
Quoting from About Coffee, caffeine in coffee provides various positive effects, ranging from improving neuromuscular function, antioxidants, hormones, cognition, to metabolism.
All of these improvements contribute to improved performance and recovery after training.Experts recommend consuming coffee about an hour before exercise to increase endurance and athletic performance.
This is supported by a meta-analysis study by Jozo Grgic et al.which was published in
British Journal of Sports
Medicine
in 2020.
According to the study, caffeine consumption can improve performance in various types of sports, from aerobic exercise such as running and cycling, high-intensity interval training, to strength training.
The recommendation given is to drink two cups of coffee about an hour before training as an effective strategy to improve performance.
However, if you need to drink coffee before exercising, what kind of coffee is good?According
Times of India
, black coffee could be the best choice to drink before exercise.
The caffeine content in black coffee can stimulate the production of dopamine, a hormone that makes you feel more motivated and cognitively alert during exercise.
Black coffee also activates the central nervous system and reduces fatigue.Therefore, black coffee is a favorite pre-workout drink for many athletes and fitness enthusiasts.
How much caffeine is recommended?
So how much caffeine is recommended?Launch
GoodRX
, an effective dose of caffeine is around 3-6 milligrams (mg) per kilogram (kg) of body weight, consumed about an hour before exercise.
For example, for someone weighing 68 kg, the recommended dose is between 204 mg to 408 mg of caffeine.One 240 milliliter (ml) cup of coffee contains about 80 mg to 100 mg of caffeine.
You need to drink 2 to 5 cups of coffee to reach this dose.This is of course impractical for most people.
Therefore, many athletes choose caffeine supplements in the form of pills or pre-workout drinks that already contain the right dose of caffeine.This is a practical solution to get the benefits of caffeine without having to drink a lot of coffee.
So, drinking coffee before exercise does have a significant positive effect on improving performance, endurance and focus during exercise.
However, it is important to pay attention to the right dosage so that the benefits are optimal and safe for the body.
(rea/asr)
