Most people do not think their life without a morning cup of coffee, some athletes like to drink it before training in bodybuilding. It can be both useful and harmful, let’s see how caffeine works on the athlete’s body.
Caffeine is a stimulant and a powerful antioxidant – 2 things that are perfect for taking before training. Be it cardio or strength exercises, however, caffeine has the property of increasing the level of cortisol, which in narrow circles is known as the “death hormone”. Toxic caffeine, of course, is not, however it can be addictive. Therefore, it is not recommended to give up too sharply, otherwise it can lead to migraines, insomnia and retardation.
Some doctors recommend that healthy people drink coffee up to 5 cups a day, but not those who have problems with kidneys, blood pressure and heart, they should reduce the dose, or even remove it from their diet.
What is caffeine?
Caffeine is a substance of natural origin, nitrogen-containing organic compounds ( puric acid alkaloid ), which is best known for its ability to invigorate and “wake up”, that is, to stimulants of the central nervous system ( CNS ).
Many modern people can not start their day until they drink a cup of coffee, in order to wake themselves up. Caffeine is also a fairly strong antioxidant, which can protect the body from oxidative stress.
A cup of instant coffee, being the main source of caffeine, contains only about 100 mg of this substance, while a cup of tea contains 75 mg, similar amounts can be found in energy drinks and in the form of tablets. Once in the body, caffeine is present in the bloodstream for 15 minutes, and will slowly be absorbed for 45 minutes.
Effect of coffee on the brain
Caffeine inhibits the assimilation of the neurotransmitter, which is called adenosine and is responsible for feeling tired. This inhibition makes a person stay awake, improves his mood, concentration and reaction.
Concentration of attention is a clear benefit for all sports, whether it is lifting weights or running for a distance, all this requires concentration. In addition, a good mood is of significant benefit for all types of training, that is, a person becomes the most motivated for training in the gym.
It was shown that caffeine stimulates the pituitary gland and increases the release in the body of a hormone such as cortisol. Cortisol improves the effectiveness of training in body structure and athletic endurance. However, cortisol is a hormone that is closely related to stress and causes catabolism in skeletal muscles. Thus, although it seems that it is useful, it can have negative consequences for the development of muscle growth.
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Effect of caffeine on the human body
Caffeine and cortisol are known to act as vasoconstriction, that is, cause the blood vessels to narrow, thereby limiting the flow of blood throughout the body. This has the greatest effect on skeletal muscle and the delivery of such nutrients as: oxygen, glucose, amino acids. In addition, blood pressure rises.
Vasoconstriction does not affect performance, but can affect the rate of recovery of muscle tissue. In addition, it can be reduced to a vasodilating effect caused by working muscles.
Caffeine is a known diuretic, and therefore, when it is used, the body loses a lot of water. It is filtered in the kidneys and discharged into the bladder. Be careful, otherwise it can lead to dehydration. And dehydration can have a negative impact on physical performance, so you should make sure that the body gets enough water during training.
Caffeine is a good antioxidant, thereby combating the production of free radicals in the body. Some argue that the muscles need radical damage to stimulate growth and recovery, and this is to some extent true.
After all, radicals are a natural part of exercise. To neutralize the body, more than 1000 mg of vitamin C is needed, this is impossible. Then caffeine comes to the aid, although several milligrams of this substance can not rid the body of all these radicals, but some kind of radical protection is provided.
Can I drink coffee before training?
If a person has a tense and saturated life, most likely the level of cortisol in his body is already a little too high, in this case, taking caffeine before training is not a good idea, as it can have negative consequences.
It is also recommended to drink water during exercise in order to avoid dehydration. However, if a person likes the stimulating effect of caffeine, and there are no contraindications to individual intolerance, then it is possible to use it before training, but in moderate doses and not regularly. Otherwise, the next time you need a large dose to achieve the same stimulation.