The pain of fat reduction period, I believe most people understand, out of the instinct of "control heat", have to say no to some delicious drinks, in order not to because of temporary satisfaction, so that the hard practice is wasted. But, seriously, there is one thing that perfectly balances this contradiction. Not only that, it can even be named as protein powder, no problem is the fitness crowd's favorite. It is: coffee!
Caffeine: Central nervous system stimulants theobromine and theophylline: central nervous stimulants that temporarily drive away drowsiness and restore energy Chlorogenic acid: helps slow the absorption of carbohydrates The most important ingredient of which is caffeine.
Since the establishment of the Doping list, caffeine has been banned several times by international anti-doping agencies and has been lifted several times. Until 2003, athletes were disqualified if their urine contained more than 12 mg/ml of caffeine.
This rule has caused a lot of controversy, because caffeine is not only found in coffee, Coca-Cola, tea, nuts, chocolate and other drinks and foods contain caffeine, and because it is present in so many of these foods, athletes may "open their mouths and make mistakes" when eating.
Because caffeine is widely found in everyday foods, it is much less harmful to the human body than substances such as steroids; In 2004, the World Anti-Doping Agency removed it again from its list of prohibited substances, but will continue to monitor athletes' use of caffeine, as the judiciary calls it, "on bail."
If you look at the more than 19,000 articles on caffeine in recent years, you will find that there are good and bad. And the Vanderbilt University Coffee Research Association makes it clear that coffee is largely beneficial. In general, only certain groups of people need to avoid caffeine, such as pregnant women and those with heart disease. The baby who loves a cup of coffee in the morning need not be afraid, if you also just want to exercise to lose weight, then there is no need to give it up!
In one study, scientists tested three groups of subjects, one with no caffeine, the second with a placebo, and the third with caffeine. The results showed that those who consumed caffeine consumed far more calories than those who did not.
Studies have shown that caffeine can increase heart rate, enhance body alertness, accelerate oxygen consumption, and significantly increase metabolic rate by 3-11% in both normal and obese bodies. The higher the metabolic rate, the more favorable the heat consumption.
Caffeine stimulates the central nervous system, speeds up metabolism, and allows fat to be consumed earlier and more. Save on glycogen consumption. At the same time, it stimulates the production of more adrenaline, which stimulates the release of free fatty acids by fat cells.
In endurance events such as triathlons, marathons and cycling, caffeine is great for helping runners maintain endurance. In one trial, the athletes' finishing times were reduced by an average of 3%. In some cases, the reduction was as much as 17 percent.
Coffee reduced the overall training difficulty and increased the pleasure of the trainers
Coffee not only promotes fat and energy expenditure during exercise, but also increases fat expenditure after exercise. In one study, consuming 250 mg of caffeine not only significantly increases the metabolic rate during quiet time, but also significantly increases energy expenditure after moderate to high intensity interval exercise. So, if you are planning to do moderate to high intensity intervals and want to maximize your energy expenditure, you may want to consume moderate amounts of caffeine before exercise.
Caffeine not only improves endurance, strength, and focus, but also increases metabolism, helps burn calories, and even slows delayed muscle soreness.
It is generally considered reasonable to consume 3-8mg/kg of caffeine 60 to 90 minutes before training. Due to the difference in personal constitution and utilization of coffee, you can adjust your intake. However, in general, it is recommended to consume 2-3mg/kg of caffeine. If you're 60kg, that's 120-180mg. This is not a large dose, but for new exposure to something, the safest way is to slowly and gradually.
Caffeine is good, but too much of it can be harmful. Caffeine is a drug and can also create dependence. When long-term addiction, once stopped in the middle, there will also be withdrawal effects, such as headache, fatigue, difficulty concentrating, and anxiety.
If you are pregnant, have a heart condition, or have a serious medical condition, talk to your doctor before consuming caffeine.