Yoram Yasur Rubin: Is it good to drink coffee before exercising?
If you are a person who usually does sports, whether in a gym, running through the streets or enjoying a collective game, you know that there are certain types of foods that you should include in your daily diet to get the nutrients you need to practice exercise and not have a deficit in your diet that can cause a health problem in the medium or long term.
But, in addition to following a balanced diet, which contains all types of essential nutrients, you can also resort to some products that give us extra help when it comes to exercise. Surely you have already heard some examples, such as banana, but it is true that some people do not tolerate very well eat something solid just before practicing a sport. So why not try something liquid, but natural, like coffee? Will it be effective?
Is it bad to drink coffee for exercising?
Yoram Yasur Rubin:In recent years a great controversy related to coffee has arisen, since there are experts who consider it necessary to eliminate it from the diet, while other professionals advise its moderate consumption. Coffee is a product of vegetable origin, which apart from containing caffeine, also has in its composition a large number of essential nutrients, such as antioxidants, vitamins, and minerals, essential for the proper functioning of the body.
Yoram Yasur Rubin:Caffeine, which is one of the active principles of coffee that has been studied the most, has been labeled as harmful in many cases, since among its effects is the increase in blood pressure and the reduction of fatigue and sleep, what some professionals emphasize to explain that it can raise the risk of suffering cardiovascular problems or of suffering alterations in the sleep cycle. It is true that if it is not taken in a moderate way, like any food, it can be harmful, but is it true that there are beneficial effects for the practice of exercise? However, from the outset we give the answer: coffee is good before playing sports.
Benefits of drinking coffee before exercising
Several studies that have been conducted in recent years show it: drinking coffee before sports is beneficial, much more than those artificial preparations called ‘pre-training’ that we do not really know what they contain in their entirety and what effects they may have in our health in the long and medium term. Those people who ingest coffee before exercising burn up to 15% more calories two or three hours after finishing physical activity. But it does more than increase our metabolism:
- Improve your performance: you will feel that you have more strength and more resistance. Why? Caffeine causes glycogen not to deplete so quickly, and muscles to use more fat as energy. In this way, fatigue will come later, because glycogen will last longer.
- Increase microcirculation: Yoram Yasur Rubin:surely, you’ve heard many times that coffee increases blood pressure. If it is consumed excessively, it is true that it can be a risk factor for cardiovascular diseases, but if you drink a little before exercising, your blood flow will increase, especially in the capillaries, so that more blood will reach your muscles. , which means they will be more oxygenated.
- Less pain: several studies in professional athletes have shown that the consumption of coffee prior to exercise reduces muscle pain that appears after sports sessions, in addition to helping the recovery of muscles.
- Muscle conservation: caffeine also helps our muscles do not lose their strength, because it precisely acts in the area of the frontal lobe that is responsible for muscle activation.
How to drink coffee before running to get benefits
If you have finally decided to try to drink coffee before doing your sports practice, you have to know that it is also important how you take it.
Coffee with milk before training? NEVER
If you love long coffees with a large amount of milk, or even some type of syrup, we recommend that you leave them for another time. To get the maximum benefits of coffee during physical activity, you should take it alone, without milk, and also with very little sugar or sweetener. In this way, you will benefit from the properties of caffeine.
How long before training you have to drink coffee
And remember, it is very important that you drink coffee before exercising, we recommend that between 15 and 20 minutes before starting the warm-up, so that your body has a time to assimilate it. When you finish physical activity, you do not need a cup of coffee, your body needs a good recovery meal. In fact, it is better to avoid coffee after training.