Caffeine supplements help with concentration, improve physical strength and endurance, a great choice for runners
Any excuse to have a good coffee … we accept it! And if it has any benefits in our workouts, even better. There is a lot of talk about the use of caffeine in the famous pre-workouts, but did you know that the drink can be super beneficial for running training, specifically?
The benefits of caffeine
The first point to note is that one cannot, today, talk about health and quality of life without mentioning the regular practice of physical exercise. But for this, having the courage and the will to train is as important as the workouts themselves: this is where the power of caffeine comes into play.
“Using a supplement or dietary source of caffeine can be an excellent ally before training or physical activity, as it is a natural stimulant of the nervous system, gives motivation and improves physical performance”, explains the nutritionist. Nataniel Viuniski member of the Advisory Board of Herbalife Nutrition do Brasil.
And there’s more, huh! Caffeine also increases muscle strength and improves motor coordination, as well as having a thermogenic action, promoting the burning of body fat and reducing the feeling of fatigue. This is why the ingredient is interesting for both aerobic and anaerobic workouts.
“It is worth remembering that caffeine can also be consumed after training,” he continues. “This is because it facilitates the transport of glucose from the blood to the muscles, helping muscle recovery.”
Want more reasons to drink a cup of coffee before (or after!) Your workout?
- It improves attention and concentration as it acts as a brain stimulant
- Increases agility and disposition, decreasing the feeling of fatigue
- Increase strength, muscle contraction and endurance
- It improves breathing by stimulating the dilation of the airways
- Facilitates the burning of fat in the muscles
- Slimming, as it has a thermogenic effect, which accelerates metabolism and fat burning
Gorgeous, isn’t it? But rest assured! While caffeine has all these benefits, it is important to pay attention to the dose, after all, excess caffeine can also cause damage to the body, such as insomnia, anxiety and even tremors. To find the ideal dose for you, it is important to consult a nutritionist or nutritionist.
“The maximum recommended value of this supplement is 6 mg per kilo of weight, or 400 mg per day, which are equivalent to 4 cups of strong coffee”, explains the professional.
Caffeine and running
According to the doctor. Nataniel, there are already studies showing what most runners of all modalities have already experienced in practice: Caffeine, both from food and from dietary supplements, is a great ally for running.
“In short races, the advantages provided by the action of caffeine are linked to an improvement in muscle contraction, which becomes faster and more efficient. In longer races, in addition to the positive action on muscle metabolism, it can delay the perception of fatigue and reduce stress by increasing the levels of endorphins in the body, “explains the nutritionist.
But how to combine caffeine with running training? We come to the suggestions:
Don’t overdo the dose
As stated earlier, it is important to follow the professional recommendation for consuming the supplement. “There is an individual sensitivity to caffeine, which means that some people experience the best expected effects and tolerate higher doses, while others with very small doses may experience tachycardia, tremors, anxiety and insomnia,” says Dr. Nathanael.
Consume with carbohydrates
More than a simple pre-workout coffee, it is important to combine the correct elements for sports practice with the supplement. Carbohydrates are the main fuel for those who exercise, since they provide the energy necessary for the body to complete physical activities. “Consuming caffeine without carbohydrates increases the chances of exhaustion, causing the athlete to lose performance,” he explains.
Avoid daily consumption
It seems contradictory, but the truth is that the body gets used to the effects of caffeine just like training, which is why they need to change from time to time. Therefore, the ideal is to avoid consuming caffeine every day and reserve the supplement for days of exercise, so that it does not lose its effect on the body.
take it at the right time
To ensure all the benefits of the supplement, the ideal is to consume it up to 30 minutes before exercise. The peak of action of caffeine occurs between 30 minutes and 1 hour after ingestion, that is, to ensure that the effect “hits” during training, it is necessary to pay attention to this time of effect.
Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
