Athletes can drink coffee both during training and on competition day, but only in a certain daily amount. Caffeine can have a significant impact on brain function, mood, and physical body parameters.
The right dose of caffeine in our body can significantly improve its work. According to researchers, caffeine has energizing properties, mentally stimulates, improves mood, and also participates in biochemical changes in the brain. Caffeine affects the work of the body very quickly, is easily absorbed, and its presence in the blood can be detected as early as 5 minutes after consumption. According to expert studies, caffeine has a diastolic effect on bronchial muscles, which facilitates breathing and improves respiratory efficiency, enhances the effects of painkillers and raises blood sugar levels. Caffeine has also been found to improve blood flow and, particularly important for athletes, it facilitates the release of calcium in muscles and eliminates lactic acid stored in them, or popular soreness. This means that caffeine increases the strength of the exercised muscles, improves the performance of the body and allows it to train longer, thanks to the stimulation of the brain and heart.
Caffeine is a chemical compound that can be found not only in coffee. It is plant-based and is also found in yerba mate, chocolate or tea. Although caffeine can be found in other products, coffee has the most caffeine in it. Roasted coffee has about 2% caffeine in it, because most of its content is water, sodium, potassium, calcium, magnesium and iron. The caffeine content of coffee is influenced by the type of bean, how well the coffee is roasted, how it is prepared and its volume. There are approximately 115 mg of caffeine in a 150 ml cup of ground coffee. It is assumed that it is harmless for the human body to drink a maximum of 6 cups of coffee per day. It is estimated that this is a dose between 400 and 600 mg of caffeine, so per kilogram of weight you should count about 6 mg of caffeine. Caffeine contained in coffee has many positive effects that help not only athletes, but also people who do not exercise regularly. However, too high a dose of the substance in the blood may have many undesirable effects, and even end in disqualification during competition.
Studies have shown that people who consume more than 6 cups of coffee per day are at risk for coronary heart disease, although this is more related to the way the coffee is brewed than the caffeine content. Too much caffeine in the body can lead to elevated blood pressure. This effect is particularly dangerous for people with hypertension, so it is important to consult caffeine intake with a health care provider or nutritionist. Excessive coffee drinking can raise body temperature, increase irritability and stress levels, act as a diuretic and lead to diarrhea. Over-stimulation of the body can also result in insomnia. Lack of adequate sleep and rest negatively affects the body’s mood, sense of well-being and vitality.
According to specialists, coffee can be drunk by athletes practicing any sport. The basic thing is that they should be able to maintain the right level of caffeine in the blood. Coffee can be consumed both before training and during competition. Adequate levels of caffeine in the blood must be maintained because the substance is on the list of doping agents. During physical exercise, caffeine helps to maintain focus, achieve proper concentration and safely perform all repetitions. Studies show that drinking coffee can also have an effect on faster muscle recovery after a workout. Providing the tired body with caffeine has the effect of replenishing lost energy. Bodybuilders concerned about muscle mass, weight gain and proper fitness, by drinking the recommended amount of coffee, can reduce muscle mass burning, improve performance during training and stimulate the body for longer and more demanding efforts.
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