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Coffee before exercise? Researchers find the optimal dose of caffeine – the time at which it is taken is also crucial

2022-03-21T11:15:17.358Z


Coffee before exercise? Researchers find the optimal dose of caffeine – the time at which it is taken is also crucial Created: 03/21/2022, 12:04 p.m By: Juliane Gutmann Caffeine wakes you up and has a performance-enhancing effect, even in sports. An analysis now shows how much caffeine achieves the best effects. But a group should be careful. You can't get up in the morning without a cup of co


Coffee before exercise?

Researchers find the optimal dose of caffeine – the time at which it is taken is also crucial

Created: 03/21/2022, 12:04 p.m

By: Juliane Gutmann

Caffeine wakes you up and has a performance-enhancing effect, even in sports.

An analysis now shows how much caffeine achieves the best effects.

But a group should be careful.

You can't get up in the morning without a cup of coffee?

You're not alone: ​​People have used the stimulating effects of caffeine for centuries.

Contained in coffee, tea or energy drinks, it activates stress hormones in the body that drive away tiredness.

Consumption causes the heartbeat to accelerate and the pulse and blood pressure to rise.

For healthy adults, this usually has no negative consequences - as long as they don't consume too much caffeine

.

High blood pressure patients, on the other hand, should consume coffee with caution and discuss the basic conditions for consumption with their doctor.

According to the health insurance company AOK, a daily intake of

400 milligrams of caffeine

is considered harmless to health .

A cup contains around 100 milligrams, as the Saarland University Hospital informs.

The substance caffeine is also interesting for athletes because it can not only increase cognitive but also physical performance.

The International Society of Sports Nutrition (ISSN) has investigated the question of how useful caffeine consumption actually is in terms of improving athletic performance.

After evaluating current literature on the subject, the scientists involved came to the conclusion: “

Caffeine has been shown to improve athletic performance

”.

Especially in endurance sports, coffee is a real performer.

Coffee survey

Caffeine has a positive effect on physical performance.

© Imago

Improve athletic performance with caffeine – the optimal dose

But the crowd makes it.

Three to six milligrams of caffeine per kilogram of body weight should achieve the best effect, as the researchers led by Nanci S. Guest from the Faculty of Medicine at the University of Toronto write in their study.

As the German Journal of Sports Medicine informs, caffeine should ideally be taken 60 minutes before exercise.

But it also depends on the source, according to the ISSN study: “

The optimal time to take caffeine probably depends on the caffeine source.

For example, there may be a shorter wait between ingestion and the start of the training session with caffeine gum compared to caffeine capsules."

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Sport puts a strain on the cardiovascular system, as does caffeine

Do you have high blood pressure or other cardiovascular diseases?

Then you should exercise caution.

Sport puts a strain on the heart and caffeine can increase this strain

.

As the health insurance company AOK warns, coffee and other caffeinated beverages should therefore be dosed carefully when doing sports.

It is best to talk to your doctor.

(jg)

Source: merkur

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