Coffee and bodybuilding

Who hasn't had a cup of coffee before a sporting activity?

Apart from non-coffee drinkers, we've all had the opportunity to do so, whether for pleasure or for a specific purpose, with the idea that it would stimulate us or stimulate fat loss.

What's important in the first instance is to know what it contains, its properties.

Coffee contains three main bioactive compounds: caffeine, diterpene alcohols and phenolic compounds, which contain antioxidants.

These phenolic compounds are divided into two families: chlorogens, found in green coffee, and melanoidins, which appear during roasting.

Drinking three cups of coffee a day provides 100% of the daily antioxidant requirement.

Now that we have seen the composition of coffee, let's look at its main active ingredient: caffeine

Caffeine, also known as methyltheobromine, has physiological effects on the human body. In fact, it has certain benefits that make it a natural booster.

Caffeine stimulates the nervous system by binding to adenosine receptors in the brain. Taking the place of adenosine in these receptors, it inhibits this substance, which causes drowsiness and thus stimulates wakefulness. At the same time, it stimulates adrenalin secretion.

By stimulating nerve cells, caffeine has a beneficial effect on concentration.

By stimulating adrenalin, caffeine increases heart rate, thereby increasing blood flow and the amount of nutrients and oxygen delivered to the muscles.

Caffeine plays a role in fat mobilization, specifically the release and oxidation of fatty acids. This is due to the fact that it increases basal metabolic rate and body temperature, making it a thermogenic substance and therefore an ally of choice for weight loss.

It also has diuretic properties, which help to eliminate more water, but beware as this eliminates some of the minerals that are important for good health.

Caffeine's ability to stimulate neurotransmitters means it has a positive impact on the quality of muscle contraction, which in turn has an impact on the quality of muscle stimulation. This improvement in muscle contraction and better quality of nerve impulses leads to an increase in strength, which can vary from 5 to 10% depending on the movement.

Caffeine has also been shown to increase glycogen storage, which is the sugar that provides energy for muscles. Consumption of this substance after training, combined with carbohydrate intake, increases the quantity of stored sugars.

Caffeine is rapidly available in the bloodstream, acting quickly about 45 minutes after absorption, and three to four hours later, more than half the dose remains in the body. All of it is eliminated within twelve hours. You need to be aware of this to avoid overdosing, because for all its qualities, caffeine is a substance to be taken with care.

What are the effective and limiting dosages?

For caffeine to be effective, a minimum dosage of 300 mg/person is required for an adult, and the maximum dose that should not be exceeded is 400 mg, around four or five espressos. As the body adapts very quickly, you may find that after a while you are less receptive to the effects of caffeine, a phenomenon known as habituation. In this case, it's better to take a break for a few weeks rather than increase the dosage.

In fact, caffeine can cause a number of undesirable effects that can be dangerous for the health of the whole body health.

These include :

• Headaches

• Trembling, restlessness

• Palpitations

• Digestive disorders

• Insomnia

Of course, if this kind of coffee-related side effect were to occur, it would be wiser to stop consuming coffee or caffeine.

Even if drinking coffee before training is effective in terms of the various benefits it provides, there's still one drawback to consider. I mentioned the different dosages a few lines ago, but when we drink coffee, we don't know exactly how much caffeine it contains.

Virtually all brands of dietary supplements sell caffeine tablets in precise dosages, so you know exactly how much caffeine you're ingesting.

Of course, don't forget to take into account your consumption of coffee or any other food or drink already containing caffeine!

In conclusion, I'd say that drinking coffee before a workout gives you at least the benefits of caffeine and its booster effects, but if you really want to optimize its effects without overdosing, then opt for caffeine tablets.

AuthorAlexandre CARPENTIER

Bodybuilding Champion N.A.C 2012

Alexandre shares his bodybuilding experience with MegaGear blog readers