On average, every adult drinks up to four cups of coffee a day, but very few people know that coffee can help you become more sporty and active. With a coffee cup to the gym and jogging? We have found out for you what our coffee can really do for us and our fitness:
Small coffee with a big effect: What is caffeine and how does it work?
About half an hour after taking the caffeine, the natural substance unfolds its full effect. Especially good on an empty stomach, which is why the first cup of coffee in the morning makes double sense. The caffeine in coffee stimulates the brain and nervous system.
That means it keeps you awake, shortens the resulting low performance – e.g. B. after lunch when you feel particularly sluggish – gets the circulation going and increases the ability to concentrate. Due to the high content of antioxidants, coffee not only strengthens the immune system, but also reduces the risk of diabetes and heart disease. The release of oxygen and energy in the muscles has a positive effect on strength and endurance and promotes muscle regeneration after exercise. The caffeinated hot drink is therefore of interest to endurance and strength athletes alike. Caffeine dilates the blood vessels, thus promoting blood circulation and supplying the muscles with an above-average amount of oxygen, so that they have more energy and endurance. As a natural booster, coffee before and after exercise is the miracle weapon against tired muscles.
Effect of coffee before exercise
Caffeine is a natural source of energy: Its fat-releasing effect in the body protects the sugar stores in the muscles and they do not lose energy so quickly. As a result, a cup of coffee before exercise makes you feel more energetic. This can motivate you to give your all during training. In addition, taking caffeine relaxes the respiratory muscles, which leads to better oxygen uptake.
This is of particular interest to runners and those struggling with shortness of breath or asthma. An espresso before the morning jog can work wonders. The miracle drug coffee also has an anti-inflammatory effect and can prevent injuries.
Effect of coffee after exercise
Once the workout is over, drinking coffee can bring other benefits. Two to three cups after a particularly heavy workout will relieve symptoms of sore muscles, thereby reducing muscle pain. Even if you’re not one of those who exercise regularly, coffee can have a positive effect on muscles because caffeine slows down muscle breakdown.
Older muscle strands are rejuvenated and do not break down as quickly. Age-related muscle loss begins at the age of 35… So grab your coffee cup quickly!
Finally: Our tips
Tip 1: Drink coffee half an hour before exercising
In order for coffee to have the best effect and for you to benefit from all the positive properties of the caffeinated drink, you should drink a cup of coffee or an espresso about 30 minutes before the start of your workout. Although caffeine works for an average of four hours, the greatest effect usually wears off much faster.
Tip 2: Drink enough water
While the myth that coffee dehydrates the body has been debunked, it’s still important to keep your body well hydrated for exercise. Because that’s how caffeine works best.
Tip 3: Tactically incorporate caffeine consumption into your training plan
Those who tactically integrate caffeine into their training plan will benefit from the results. Before training, think carefully about when the effects of coffee can best help and do not overdo it with consumption. Caffeine is not addictive, but causes a habituation effect. So if you drink too much, the body quickly gets used to the amount and therefore needs more and more caffeine so that the positive effect is still noticeable. Therefore, build in specific days when you do not train and therefore drink less coffee.
Tip 4: Test phase
Every person is different and so every body reacts differently to caffeine. Test in advance how your body behaves after drinking a cup of coffee. racing heart? Then your body reacts very quickly to the active ingredient. Here, too, it is important to get used to it slowly and not to overdo it.
Tip 5: Find out about the different types of coffee
Coffee is not just coffee. There are numerous different roasting processes and beans from different growing areas that affect not only the taste but also the caffeine content. It is best to find out in advance about the different types of coffee that are available and the caffeine content.
And now get started with coffee and sport!
With these tips, nothing should stand in the way of successful training. Of course, the weaker self has to be conquered and the training sessions have to be completed according to plan. But with a cup of coffee before going to the gym or jogging in the woods, your sporting goals will come within reach. So just give it a try: grab your coffee cup, put on your sports shoes and off you go!
