Jakarta –
Coffee is often relied on as a drink before exercise. From a health perspective, is there an effect on performance when exercising? This is what the experts say.
Before exercise, many people look for encouragement. One way is by drinking coffee which is believed to increase energy because of the caffeine in it.
However, not everyone feels it is appropriate to drink coffee before exercise. Some people have stomach aches and their hearts are beating fast. So, is it actually good to drink coffee before exercising? Here are the facts:
ADVERTISEMENT
SCROLL TO CONTINUE WITH CONTENT
1. Benefits of drinking coffee before exercise
Quote Healthline (12/11/2024), caffeine in coffee is relied on to increase energy and help a person achieve maximum performance when exercising.
In fact, research results show that caffeine is indeed an effective ergogenic acid. Its function is to enhance performance, both in strength and cardio training.
Caffeine also increases endurance, energy, alertness and energy levels during a person’s exercise. Interestingly, the benefits of caffeine can be felt by athletes and non-athletes, aka those who exercise only occasionally.
2. Recommended coffee time and dosage
 Photo: iStock Illustration |
Many research results recommend drinking coffee about 45-60 minutes before exercise. This duration allows caffeine to absorb into the bloodstream and reach the peak of its effectiveness for the body.
The International Society of Sports Nutrition (ISSN) concludes that caffeine intake is an effective form of ergogenic aid if consumed in doses of 2-6 milligrams (mg) per kilogram (kg) of body weight. For example, someone weighing 68 kg can consume 135-405 mg of coffee caffeine.
For comparison, a cup of coffee contains around 100 mg of caffeine. Therefore, drinking 1-2 cups of coffee 45-60 minutes before exercise is considered effective in making caffeine function as a performance supporter during exercise.
3. Side effects of drinking coffee before exercise
Even though coffee is a healthy drink, there are several side effects that may arise if you drink it before exercise. Because during exercise, the body directs blood to active muscles and away from the digestive system, which ultimately slows down the digestive process.
For some people, this condition causes stomach ache and digestive problems. To avoid this, follow the rules above, namely drinking coffee 45-60 minutes before exercise so that the body has time to absorb it.
As an alternative, try drinking 1-2 shots of espresso which is smaller in volume, but higher in caffeine. Two shots of espresso (60 ml) contain about 130 mg of caffeine.
Apart from that, the side effects of drinking coffee before exercise can also be experienced by those who are sensitive to caffeine. Symptoms include restlessness, anxiety, stomach ache and increased heart rate.
The best type of coffee to drink before exercise is on the next page.
