O coffee It is known to give energy and improve concentration. Therefore, the drink, which is already quite popular, has become one of the favorites of those looking for better physical performance in sports. But will it take pre-workout coffee does it really work?
According to experts heard by CNN , coffee can be an excellent pre-workout option, mainly due to the effects of caffeine on the body. “The mechanism of action of caffeine involves blocking adenosine, a neurotransmitter that promotes the sensation of drowsiness and relaxation”, explains nutritionist Ramiele Calmon, master in food safety and specialist in sports nutrition.
“Caffeine increases the release of excitatory neurotransmitters, such as dopamine and norepinephrine, resulting in a greater feeling of alertness, concentration and energy. This can increase energy to train”, he adds.
Benefits of coffee in pre-workout
According to Vanessa Costa, nutritionist specializing in women's health and creator of the Reset Method, caffeine intake can result in improvement of physical performance , increased wakefulness and energy, as well as influencing metabolism and heart function. All of this can bring benefits to physical and sporting performance.
“Caffeine, present in coffee, demonstrates effects on the neuromuscular, endocrine, cognitive and metabolic areas, in addition to being an antioxidant”, says Costa.
Drinking coffee pre-workout can also assist in the weight loss process . “This happens due to its potential thermogenic effect and because it accelerates metabolism at rest. But we cannot forget that this action depends on a series of factors, such as adopting a healthy lifestyle with calorie deficit control and regular physical activity,” he explains.
Furthermore, caffeine increases the release of fatty acids, providing energy for muscles and burning fat, especially during physical exercise, as Calmon explains. “To sum up, coffee increases resistance, reducing fatigue and improving cognitive function”, he adds.
In positioning published in 2021the International Society of Sports Nutrition assesses that pre-workout caffeine intake can acutely improve physical exercise performance, including benefits such as:
- Increased muscular resistance;
- Movement speed and muscle strength;
- Better running performance;
- Greater aerobic resistance.
However, the publication highlights that these benefits have been observed in several studies reviewed in the literature available to date, but not in all; and results may vary from one individual to another.
Does caffeine supplementation work?
Given the benefits for training, caffeine supplements have recently gained popularity. According to experts consulted by the CNN the use of these products is safe, but it is contraindicated for people who are sensitive to caffeine.
“Caffeine supplementation as a pre-workout can be recommended for healthy people looking to improve physical and cognitive performance, especially in resistance activities and high-intensity exercises”, advises Costa.
The recommendation is consult a healthcare professional before starting caffeine supplementation to understand the real need and the best dosage to be consumed daily. After all, excessive consumption can harm your health.
“Caffeine remains in the body for hours after ingestion, being able to cause insomnia or impair the quality of sleep”, Furthermore, as it blocks adenosine, it can accelerate the heart rate, being commonly associated with feelings of anxiety, tachycardia and , in more serious cases, depression.
How to drink coffee pre-workout?
O Coffee can be taken up to 60 minutes before training . According to Sports Nutrition International, the ideal dose of caffeine per day is 3-6 mg/kg, which is equivalent to two to four cups of coffee daily .
It is also possible to take caffeine supplements before training. According to Calmon, products that contain up to 100 mg of caffeine in their composition do not harm the individual's health and can also be consumed up to 60 minutes before training.
Source: CNN Brasil
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