Is It Better To Drink Coffee Or Plain Water Before Exercise? Study: Drinking Coffee 1 Hour Before Exercise Improves Exercise Performance, Increases Fat Loss

Is it better to drink coffee or plain water before exercise? Studies have found that drinking coffee 1 hour before exercise can not only promote endurance exercise performance, but also increase lipolysis and enhance fat loss.

Schematic／

In the discussion section of the Exercise Physiology website, there is a discussion on "Does long-term coffee consumption affect practice and drug testing?" for reference. According to Zheng Jingfeng, a professor at the Department of Sports and Athletics of Taiwan Normal University, "In 1984, coffee was banned by the International Olympic Committee, and the illegal dose was 800mg (about 5 to 6 times in 2 to 3 hours). cup of espresso). However, coffee was removed from the banned drug list in 2004.

In other words, coffee was banned on the sports field for a period of time, and athletes were not allowed to consume a large amount of it. On the other hand, it means taking too much, which may harm the body or cause unfair competition.

Zheng Jingfeng's response also pointed out that, according to Williams (2005)'s book "Nutrition for health, fitness & sport", the effect of ingesting caffeine: stimulate the central nervous system, increase alertness, and improve the reflex time of simple movements (Dose 200mg), when the dose is higher than 400mg, it will increase anxiety and nervousness and affect sports performance, stimulate the sarcoplasmic reticulum to release calcium ions, increase muscle contractility, and help high-intensity sports performance, which may be related to psychological effects.

. Before using caffeine as a supplement, it is necessary to withdraw for 2 to 4 days. Caffeine is a diuretic, but current research shows that as long as a balanced diet, caffeine does not change the amount of sweat, plasma volume and body temperature. The effects of caffeine intake vary from person to person, so it's best to experiment with it yourself before actually applying it to competition.

In terms of research on the correlation between caffeine intake and blood fat concentration, a study has discussed that after consuming coffee (caffeine 3mg/kg body weight) and plain water 1 hour before exercise, pedaling at 50% VO2 max for 90 minutes of cycling exercise , acute effects on blood lipids and blood lipoproteins.

The study found that after exercise with coffee intake, triglycerides were significantly higher than after exercise with plain water intake, but total cholesterol and lipoprotein were not affected. In fact, almost all research reports indicate that caffeine intake can significantly increase the concentration of free fatty acids in the blood.

Caffeine can inhibit phosphofructokinase and pyruvate dehydrogenase to increase the rate of fat oxidation, increase the concentration of free fatty acids in blood, and at the same time

◎ This article is excerpted from / "Being a Smart Runner: Scientific Running Training and Online AI-Assisted System" by Wang Shunzheng and Lin Yuqiong ◎ Image source/Provided by Dazhi Image/shutterstock

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