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When it comes to fitness, there is no pain, no gain, right? Why do you think people are reluctant to begin a workout routine? Because it is demanding and challenging. So, let’s be honest, don’t you wish workouts were as easy as they are effective? All of us want to not be drop-dead exhausted and breathless at the end of our workouts.
Well, here’s a piece of good news. There are ways to boost your stamina during a workout – healthy ways to be precise. One of them is coffee. If you are somebody who finishes boxes of coffee powder at your home, you’ll be glad to know that coffee can be a great pre-workout beverage to keep you energised throughout the routine.
But coffee is not everyone’s best friend. While it can boost your workout performance, it can have several side effects too. Today, we will be discussing both the perks and disadvantages of coffee.
So, without further ado, let’s begin, shall we?
Benefits of drinking coffee before a workout
Improves physical performance
As we mentioned before, coffee can boost performance during workouts. It can give you a boost of strength to help you finish your workout much more efficiently. But how does that happen?
As per research, caffeine blocks specific receptors in the brain that control crucial functions such as sleep, cognition, arousal, memory, and learning. When these receptors are functioning normally, brain activity is slowed down, leading to sleepiness or drowsiness.
However, as you drink coffee (caffeine), these receptors are blocked, affecting the release of chemical messengers. This temporarily promotes alertness and increases energy.
Improves cognitive functions
Caffeine has been proven to improve cognitive functions such as memory, focus and concentration. An improvement in cognitive functions can lead to improvement in physical performance.
Improves fat oxidation
Although the research is limited, it is observed that consuming caffeine before starting your workout can increase fat oxidation. It is the process in which the body breaks down fats also called triglycerides into smaller molecules to use them as a source of energy.
While some studies suggest that the increased fat oxidation increases energy and improves performance, another study denied the claim. It was believed that caffeine may improve fat oxidation but cannot affect one’s athletic performance.
Disadvantages of drinking coffee
Caffeine, when consumed in excess, can lead to the following disadvantages:
Can affect sleep
It is well known that excess consumption of caffeine can lead to insomnia. As caffeine can cause alertness, it can affect your sleep. You may have difficulty falling asleep, you may sleep later, or wake up in the middle of the night. In a nutshell, it may make you have a less satisfying sleep by reducing deep, slow-wave sleep that is essential for the body to recover and rest. Insomnia is caused when the adenosine receptors are blocked by caffeine. This receptor is responsible for promoting sleep.
Anxiety
Apart from blocking sleep-inducing receptors, caffeine also triggers the release of adrenaline, also known as the fight or flight hormone. The effect can become magnified with higher doses of caffeine, leading to anxiety in some people.
Digestive problems
Coffee can improve the bowel movement in the body by inducing the release of gastrin. It is a hormone that boosts the activity in the colon. However, the excessive consumption of coffee can cause diarrhoea in some people.
Rapid or irregular heartbeat
Some people may experience a rapid heartbeat or palpitations from coffee. This reaction can be due to the stimulant effect of caffeine. However, many studies have failed to establish a link between coffee intake and heart disease, and the effect of coffee on heart health may depend on individual factors.
Pregnancy concerns
Pregnant women are commonly advised to limit their caffeine intake. High levels of caffeine intake during pregnancy have been associated with risks like premature birth, miscarriage, low birth weight, and developmental delay.
How much is too much coffee?
If you are choosing coffee to enhance your exercise performance, a small dose of 3-6 mg per kg is recommended. Higher doses can lead to side effects mentioned above. In addition, the timing also matters. It’s best to consume coffee during the daytime. Consuming it later in the day can mess with your sleeping schedule. The effect of caffeine can take up to 12 hours to fade. So, you must determine the time to consume coffee accordingly.
Closing thoughts
While coffee offers various benefits such as improved endurance, heightened focus, and enhanced fat metabolism, it also comes with limitations like potential side effects. Moderation and individual sensitivity play crucial roles in determining how coffee impacts each person’s fitness journey.
As with any dietary choice, it is essential to listen to your body, consult with healthcare professionals if needed, and strike a balance that aligns with your fitness goals and overall well-being. So, whether you’re a fitness enthusiast or a casual coffee lover, making informed choices and finding what works best for you will ultimately lead to a harmonious blend of coffee and fitness in your life.
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