Five great ways to improve sports

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Five great ways to improve sports performance and improve body composition using coffee

As you know, coffee consumption has many positive health effects. For example, it is associated with a decreased risk of death, development of cancer, cardiovascular disease, diabetes, and metabolic syndrome. However, in addition to caffeinated coffee is also useful to improve athletic performance.

During controlled clinical studies have found that caffeine improved performance by 25 percent, which corresponds to approximately five to seven percent increase in reality, for example, in the competition. Coffee significantly speeds up recovery and enhances motivation to workout. Thus, most people can extract from coffee many benefits..

This article will introduce you to five great ways to improve sports performance and improve body composition by using coffee.

#1: Drink coffee to reduce muscle soreness and speed recovery

Coffee is one of the most effective means of reducing debilitating muscle soreness that occurs a day or two after an intense workout. In addition, coffee consumption – this is one of the main ways to restore previous levels of strength and muscle function after a major muscle shake.

For example, in one recent study involving trained women, it was found that the consumption of five milligrams of caffeine per kilogram of body weight, – which is roughly equivalent to 2.5 cups of coffee, – after 24 and 48 hours after an intense workout muscle soreness eased by 26 and 48 percent compared with placebo. In addition, it was also noted acceleration of recovery of the maximum power level.

In addition, the coffee helps to recover after a very intense sessions with the goal of early return to serious training. For example, consumption of coffee is most useful when you need to restore muscle glycogen reserves for the purpose of training twice a day or the two-day tournament.

Incidentally, this effect is very strong. During one experiment with the participation of the athletes it was found that the consumption of caffeine in the dose of eight milligrams per kilogram of body weight (four cups of strong coffee) after training on the depletion allowed in the second test short-distance intervals after four hours after the first session to increase athletic performance by 152 per cent higher than placebo.

#2: Drink coffee with the aim of improving the quality of training

Coffee consumption has a number of positive physiological effects:

– Increases the level of these hormones, stimulants, such as adrenaline and noradrenaline.

– Helps to release fatty acids to enhance the use of fat as energy.

– It releases stored in the muscles calcium, which increases endurance.

It reduces the feeling of pain, which in turn attenuates the signal of fatigue, allowing athletes to train longer than usual.

As a result of all these effects after the consumption of coffee at force athletes the motivation to workout, so that can improve the quality of the training sessions. During one experiment it was found that trained men who consume five milligrams of caffeine per kilogram of body weight, was able to perform on average 22.4 repetition presses lying and obtain the total load in 1142 kg, while the placebo group completed an average of 20.4 reps and got a load in 1039 kg.

In another study with the Spanish national team of Rugby players who received three milligrams of caffeine per kilogram of body weight, it was found a significant increase in the speed of the players during the game. Similar effects were observed in football players who consumed the same dose of caffeine, in addition, it was also found the three percent increase jump height and a six percent increase in the total distance covered per game.

#3: Drink coffee to optimize the body composition

There is strong evidence that coffee speeds up the metabolism, which begin to burn more calories (3-10%). This in turn helps to switch your body not burning glucose and fat to provide energy. Furthermore, coffee also normalizes the level of sugar in the blood and can increase the sensitivity of cells to insulin.

Meanwhile, in spite of the miraculous properties of coffee, call it magical fat burning tool should not. If coffee consumption will be the only step in the change of diet and daily habits, it is unlikely that you will receive the improvements in body composition. However, the fact that coffee increases the motivation to workout, but also enhances the desire of good to work on yourself, may contribute to accelerated fat burning and build lean muscle mass.

Moreover, since coffee protects you from muscular pain and helps to restore strength after intensive training, you will be able to train more often.

However, if your goal – burning fat, consuming coffee, do not use no sugar, no artificial sweeteners or cream. Also bear in mind that pure caffeine, which can be obtained together with the energy drink, on the contrary, weakens the sensitivity of cells to insulin. But the coffee it increases, likely due to the high concentration of antioxidants.

#4: Drink coffee with the aim of increasing productivity and improving mood, if you are overcome with lethargy

Coffee is an excellent remedy for lack of sleep, lethargy and lack of motivation to workout because it improves your mood and relieves physical fatigue.

During one experiment professional athletes suffering from lack of sleep and received four milligrams of caffeine per kilogram of body weight before strength training, choose a more heavy weight training than when using a placebo. Thus, caffeine increased load and increased the readiness, training, allowing the subjects to train harder, even despite the fatigue.

Coffee helps to overcome the fact that compared to the evening and the morning level of performance is lower due to a weak activation of the Central nervous system and lower body temperature.

For example, in one study it was found that the elite athletes taking three milligrams of caffeine per kilogram of body weight in the morning, managed to improve the performance in the sit-UPS and presses lying for three to six percent compared to placebo. In addition, the morning levels of strength and power was almost equivalent evening, when performance was at its peak.

In addition, caffeine increases concentration and reduces reaction time. As you know, when the feeling of fatigue and pain is attenuated motor drive. Caffeine is able to block this reduction by triggering the release of neurotransmitters, allowing for a more efficient muscle contraction. During research it was found that caffeine helped surgeons to perform complicated operations even in a state of fatigue.

#5: Drink coffee to significantly increase strength

It is known that coffee is the most effective in improving performance vynoslivosti sports. And its effectiveness was tested in almost every sport, including running, Cycling, rowing and swimming.

During one experiment with the participation of elite runners, it was found that those who drank caffeinated coffee, ran the 1,500-meters on average by 4.2 seconds faster than those who received placebo. While coffee consumption best time of the race was at 17 seconds less.

How to benefit:

People really get used to coffee. That is, if you don’t drink coffee every day, then its consumption will provide a good increase in athletic performance. However, even in the presence of habituation of this effect can still be obtained, though to a lesser degree.

Depending on the frequency of coffee consumption, maximize athletic performance can be achieved with three to six milligrams of caffeine per kilogram of body weight, equivalent to 1.5 to 6 cups of coffee. Keep in mind that the caffeine content in coffee can vary greatly – from 95 to 200 milligrams to 230 grams of product. Also, if you decided to stop drinking coffee before competition, in order to obtain the maximum increase in athletic performance, then take a break at least for five days, and preferably for a week.

Sources:

Schubert, M. et al. A Systematic Review of the Efficacy of Ergogenic Aids For Improving Running Performance. Journal of Strength and Conditioning Research. 2013.
Del Coso, J. Caffeine-containing energy drink improves sprint performance during an international rugby sevens competition. Amino Acids. 2013. 44(6), 1511-1519.

Tarnopolsky M. Effect of caffeine on the neuromuscular system–potential as an ergogenic aid. Applied Physiology, Nutrition, and Metabolism. 2008. 33(6), 1284-1289.

Paton, C. et al. Caffeinated chewing gum increases repeated sprint performance and augments increases in testosterone in competitive cyclists. European Journal of Applied Physiology. 2010. 110(6), 1243-1250.

Ganio, M. et al. Effect of Caffeine on Sport-Specific Endurance Performance. Journal of Strength and Conditioning Research. 2009. 23(1), 315-324.

Hurley, C. et al. The Effect of Caffeine Ingestion on Delayed Onset Muscle Soreness. Journal of Strength and Conditioning Research. 2013.

Maridakis, V. et a. Caffeine Attenuates Delayed Onset Muscle Pain and Force Loss Following Eccentric Exercise. Journal of Pain. 2007. 8(3), 237-243.

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