Coffee in bodybuilding. You can or can not?

Share This

On the calendar, Sunday, 24 August, and it means that the schedule we have a nutritional note. Today we will not deviate from the course and consider interesting topic at the request of the workers called - Coffee in bodybuilding. The article was very rich, both in terms of textual information and with respect to various monuments and pictures, so be prepared, we gesture :).

So, you can go for a cup of coffee to the article was 100% in the subject, let's go.

Coffee in bodybuilding. What, what, and why.

With the choice of topics for today's notes, I do not bother, and why, with this task perfectly cope you, my dear readers. As usual, my mail project The ABC Bodybuilding came a series of letters the same direction, and I decided to build a full answer. At this time, you are interested in a drink, like coffee and, in particular, you ask what is its role in bodybuilding, whether or not to use it, and other miscellaneous "Who Knows?". Quiver across the expanses of the Internet, I realized that the information is extremely contradictory: someone says that coffee drinking bodybuilder must necessarily, and in large quantities. Someone said that it is harmful and can easily lick you, so that no room will not have to. In general, each vehemently defends his position. And judging because the coffee in a society clearly more they win in heated battles for the benefit of coffee.

We will not listen to neither the first nor the second, we will stick to their line, and rely only on the facts and scientific evidence. Actually, we started to broadcast.

Note:

For a better assimilation of the material all further narration will be divided into sub-chapters.

Coffee: An Introduction

Did you know that coffee - it is the second most popular drink after water . Indeed, look at your circle of acquaintances, for sure, their every morning (and most likely, your) begins with this invigorating drink. By the way, I have long (around 2-3 years) do not drink coffee and isolated himself from the people who "pee boiling water" only one of its name. Allow yourself to recall a curious case of a theme.

A year ago, I visited the Holy Land in Greece (by the way, hello my friend and Ludmilla female reader, who this year visited Rhodes) . So, from there, to be exact - from a small mountain village, I brought myself a small bag of ground coffee. I came to him to Siberia, brewed and barely mastered half-circles. The taste was so unlike other shoppingbullshit products, I thought, really real coffee just such a - a strong, pungent and bitter. If the store can drink gallons, the Greek hardly osilivaetsya small cup. As it turned out, the way it is. Anyway, for the lyrics we talk next time, back to the point.

Coffee - an ancient drink, which is obtained from the seeds of the coffee tree. It is considered to be the homeland of Ethiopia. The largest suppliers of this product are Brazil and Costa Rica. Currently, the stores can find different kinds of coffee, in particular those:

• natural ground - roasted coffee beans are ground into powder in a coffee grinder;
• soluble - coffee, powdered / granules after adding hot water drink becomes close to the natural taste of coffee;
• roasted beans - peeled and roasted beans of the coffee tree without grinding.

With regard to the food and calorie values, then they are as follows soluble coffee.

... And for the natural ground.

Now let's consider ...

The benefits of drinking coffee.

Coffee - a double edged sword, on the one hand - the good, the other harm. Let's look at the positive aspects that will help us in matters telostroitelstva and a more effective workout. So, the benefits can be attributed.

№1. A rich source of magnesium.

Magnesium - is a valuable mineral, especially for bodybuilders and fitness ladies, because it is a catalyst for many reactions in the body. In other words, when a lack of magnesium all enzymatic processes in the body is filled, i.e.You can not remain in a state of anabolism (eat more, drink more) .

№2. It improves stamina, improves performance, increases strength and power.

At the last Olympic Games in Sochi in the blood of some athletes it was fixed high concentration of caffeine due to the active use of coffee. Scientists minds say it has helped them outperform their competitors on parameters such as endurance, coordination and overall performance capabilities in the exercises.

Scientists from the University of US training of athletes have proven that an athlete can increase their strength and power performance, if he receives the right dose of caffeine before a workout. The study says that weight lifters, strongman of 90 kg, this dose is on average 6-8 cups of coffee, but all individually and determined the body's sensitivity to insulin. Another study showed that a dose of 3 mg caffeine / kg body weight is necessary to improve the power squats and bench press . Scientists have suggested that caffeine acts directly on the muscle (for more force and power) rather than on the CNS.

№3. It speeds up recovery and reduces muscle soreness.

Caffeine can accelerate recovery and decrease muscle soreness after exercise up to 48% . In a study conducted by researchers of the University Carolina, it was found that the subjects who were given a dose of walking in front of caffeine, were non-stop 48 minutes. While subjects in the placebo group marched 19 minutes, and the group where drinking carbohydrates - 32 minutes.

The researchers suggest that caffeine can improve muscle glycogen resynthesis after exercise, and to contribute to the process of mobilization and burning fatty acids for fuel during exercise.

№4. It improves body composition and enhances fat burning.

In the United States Food Research Institute found that the green coffee extract is effective in reducing weight. In particular, the  22 -week study on 16 overweight men showed that participants taking an extract of green coffee at a high concentration, is significantly lost weight ( 27.5% weight) and thereby moved to the normal weight category.

Also, there is convincing evidence that coffee increases the metabolic rate, so you burn more calories, and it can help the body to burn fat instead of glucose for energy. Moreover, coffee regulates blood sugar levels and can improve sensitivity to insulin.

№5. It increases motivation and reaction speed.

Taking 4 mg / kg body weight of caffeine, the players improved reaction rate, the period when they were deprived of sleep. A similar dose increased motivation and led athletes to commit more reps using 85% of the load odnopovtornogo maximum ( 1 RM) . The results of the placebo group (no decision) have not changed.

Researchers have also measured the level of testosterone and cortisol in response to conduct exercise. Values ​​(peaks)of these hormones correlated with the volume of the resulting load, which means that caffeine does not lead to increased production of cortisol.

If you are sensitive to caffeine or have problems with stress, but still want to benefit from its use, take from 2 to 10grams of vitamin C after training. He will quickly suppress the action of the hormone cortisol and allow for better / faster to recover.

Since Coffee is a very popular product, not surprising that there's a lot about him tales. Let them and move on.

Coffee: facts and myths.

We are not interested in all the legends regarding the coffee, we consider only those that relate to the figure, physique and the impact on the body. Let's start with ...

Fact №1. It makes people more physically active.

Caffeine - the main active ingredient in coffee. It acts as a mild stimulant of the central nervous system (CNS) . This, in turn, is responsible for increased vigilance when people are tired - have worked on the night shift, were a long way, etc. In general, when the circadian rhythm is disrupted and the person is at the lowest level. Drinking coffee before physical activity will help "make the brain" and make workouts more productive.

Compare the action of two drinks on the brain: coffee and beer.

Fact №2. It helps to lose weight.

Caffeine has been shown to lead to a temporary increase in metabolic rate and the rate of lipolysis. Although the increase in energy expenditure, caused by caffeine are small, they can be useful in some weight loss programs.

Fact №3. It allows you to focus better.

Caffeine can increase the speed of rapid information processing to 10% , and a cup of coffee after a hearty lunch helps to counteract the failure to sleep, the ability to maintain concentration. Caffeine can also make you sleepy less(e.g. when the room is cold) and stimulate sensory neurons, which are responsible for transfer activity information(including channel for muscle-brain ) .

Now we go through the mythical part.

Myth №1. From coffee is hard to refuse.

Nothing like this. From coffee to give easier than many people think. All you need to do is gradually reduced his dosage of exposure. Ie not abruptly take and give up completely, and reduce the number of drunk cups / sips a day.At first, people will feel more brakes in the morning, but soon the body will realize that the influx of caffeine reduced and it is necessary to look for other ways to raise the tone. Thus, coffee is not addictive and it can be easy to give up.

Myth №2. Coffee is a diuretic.

In other words, from coffee often rides pee in the toilet :). No, at normal consumption of coffee, 3-4 cups per day, its diuretic effect (studies show) can be neglected. Only when the standard dosage is exceeded, you will beckon to the bathroom.

Myth №3. Coffee greatly increases the pressure.

In fact, people constantly coffee drinkers are similar blood pressure compared with abstainers. However, if the person had a big break in the consumption of this drink, then the drink it again may be a little short, and observed the rise of pressure.

Myth №4. Coffee can lead to osteoporosis.

Until recently it was believed that coffee promotes destruction / weakening of the bones, due to the fact that caffeine calcium leaches out of the body. However, the report of the British Government on nutrition and health of the nation states that these allegations are unfounded. On the other hand, even if the coffee and may give some effects of osteoporosis, the coffee with milk (as many people drink it) eliminates all negative feedback.

Now the answer to this question ...

Can I gain muscle mass by eating coffee?

It is precisely known that caffeine increases the level of testosterone, and hence helps bodybuilders to gain muscle mass. Researchers from New Zealand conducted an unusual experiment: they gave the cyclists chewing gum, processed caffeine and forced them to engage in their core business. At the end of the experiment we have measured their testosterone levels and compared with the results of pedaling without gum with caffeine. It was found that the level of the male sex hormone increased by 12 +/- 14% (ES 0.50; +/- 0.56) .

Coffee as energy before training.

Scientists at the Australian Institute of Sport found that caffeine starts and allows muscles start to use fat instead of carbohydrates as glucose as an energy source. Caffeine is used by many lifters and security forces as a way to extract more energy from the body during the upcoming heavy training. 1-2 cups of coffee for 30 minutes before the room - enough to cause the desired positive effects. Thus caffeine provides good ergogenic fueling the body for power operations.

Note:

in one cup of coffee may contain from about 90 to 200 mg of caffeine.

Coffee vs caffeine

Many people identify (equates to one another) these concepts, but their effect on the human body, are different.Much of the research and a bright pronounced positive effects it relates to caffeine.

In everyday life, people do not share coffee and caffeine, as it is simply nowhere to find clean its shape. Therefore, as a counterpart selected coffee, and the store, that is, powder, low quality. This product is much less than caffeine than welded according to the rules of the roasted coffee beans and the more pure caffeine. Therefore, please be aware that coffee cans / packages supermarkets can not provide coffee and coffee beverage with substantially reduced concentration of caffeine in the final product.

It turns out that some components (compounds) prevent ergogenic coffee caffeine reactions and has a positive effect is much weaker than in the employment of the pure product. Pure caffeine is often produced in tablet or powder called 100% Pure Caffeine Crystals, and it costs considerably more expensive coffee (about 600 p per unit in 60capsules, 1 capsule of 200 mg) .

The moral of the story :).

Purchase of coffee - is a complex (consisting of more than 100 units) the biological compound in which including caffeinated. Ie in fact you in a circle with the purchase of instant coffee has caffeine, but there are also lipids, and carbohydrates, and proteins, and etc. "ballast" components.

Note:

The caffeine content in different brands of coffee (Nescafe, coffee Jockey etc) may fluctuate most widely.

With respect to beverages with the highest caffeine content, they are as follows.

By the way, in the West as a source of pure caffeine does not use energy drinks, not coffee, and powder concentrate, called Fein, which is diluted in water. He deshevyy- costs only 0.5 cents per dose of 75 mg of caffeine and contains no impurities.

How much can you drink coffee a day?

Science says the following figures. The recommended dose of caffeine for the average person, per night, 350-400mg. This is roughly equivalent to 2 - 3 cups of coffee per day. It is best not to drink at a time, and distribute to 2-3hours during the day. People with reduced physical activity is better to stick to smaller numbers, people who lead active and involved in sports coolant (including fitness, bodybuilding) - big numbers.

Do not think that caffeine during the day we get only coffee. In particular, these products also contain it.

So now how much information we now know about coffee, but the practical side of the issue is clearly limping, and let her turn.

Practical about coffee: how to choose, how to cook?

Actually on the use of this product, we have heard, there to make the right choices, and this will help us next memo.

We all know that there are so many, I would say tueva hucha, coffees - latte, espresso and. To prepare them properly will help us next memo.

Well, perhaps that's all for today, the theory - considered the practice - mapped I - tired :), it's time to say goodbye.

Afterword

Very rich we got a tip, and it is dedicated to the topic of coffee and bodybuilding. So, what conclusion can we draw from all this boltologii?

Coffee is particularly useful when doing telostroitelstvom, but around the need to comply with the measure, and not to rely on it as a magic pill to improve their figures. This product is not a prerequisite for building muscle, but proper nutrition, exercise and consistency - are critical factors. So, yes - coffee can be used in its training activities, but no - it will not carry out the "dirty" work for you.

On the sim all delicious lessons and see you soon!

PS. Do you use coffee in their practice? Tell about it in the comments, un-subscribe!

PPS. Did the project? Then leave a link to it in the status of their social network - plus 100 points to karma, guaranteed.