Coffee is a "superfood"! Drinking coffee before and after exercise not only burns calories, but also has "these" benefits

In order to stay alert, office workers drink a cup of strong coffee in the morning to feel energetic. However, in addition to its refreshing effect, American nutritionists point out that according to research, moderate intake of caffeine before and after exercise can help burn calories, improve blood circulation, and reduce muscle soreness.

Cynthia Sass, a well-known American nutritionist, wrote in the health information website "Health.com" that if consumed in moderation, coffee can be said to be a "superfood". For people who exercise regularly, coffee may enhance the effects of exercise, including burning more calories and reducing soreness. Cynthia Sass also works as a nutrition consultant for athletes, with clients including the Tampa Bay Rays of Major League Baseball.

6 benefits of drinking coffee before and after exercise

Burn more calories

Citing a study from Spain published in the International Journal of Sport Nutrition and Exercise Metabolism, Sassa said athletes who took caffeine before exercise burned an average of 15% more calories after three hours of exercise than those who took a placebo. The caffeine content in this experiment is about 4.5 mg of caffeine per kilogram of body weight. Taking a woman weighing 68 kg as an example, the caffeine is about 300 mg, which is about the amount in a 12-ounce (355-ml) cup of coffee.

Improve blood circulation

A recent study in Japan found that caffeine can effectively increase blood circulation rate. Each study subject drank a cup of about 150 ml of normal or low-calorie coffee and then measured fingertip blood flow rate. The subjects who drank normal caffeine content had a 30% increase in blood flow over 75 minutes compared to those who drank low-calorie coffee. The better the blood circulation, the better the effect of exercise.

Caffeine can effectively increase blood circulation rate. Each study subject drank a cup of about 150 ml of normal or low-calorie coffee and then measured fingertip blood flow rate.

Reduce soreness

Scholars from the University of Illinois in the United States found that if you drink 2-3 cups of coffee or take an equal amount of caffeine one hour before doing 30 minutes of high-intensity exercise, the symptoms of muscle soreness after exercise will be reduced. Caffeine may make people work harder during weight training and achieve better muscle strength and endurance.

Improve memory

Research from Johns Hopkins University in the United States shows that memory improves within 24 hours after taking caffeine. The researchers recruited a group of people who do not regularly drink coffee or consume caffeinated foods as subjects. Some of the subjects drank a cup of beverage containing 200 mg of caffeine, while the others drank a placebo. After drinking the drink, the subjects were asked to look at a set of pictures. A day later, the subjects were asked to describe the pictures they had seen the day before, and the researchers found that the group that drank caffeine performed much better. The brain stimulation provided by caffeine is particularly beneficial during exercise, especially when you have to remember specific steps.

Memory improves within 24 hours of consuming caffeine.

1. Reduces Muscle Loss:

Animal experiments at Coventry University in the UK found that caffeine can reduce muscle strength loss caused by aging. This protective effect is mainly shown in the muscles mainly used in breathing, namely the diaphragm, and skeletal muscles. The findings suggest that when consumed in moderation, caffeine may help maintain overall health and help reduce damage associated with aging.

Store muscle energy

A recent research report published in the Journal of Applied Physiology pointed out that taking some caffeine after exercise is good for the body, especially for endurance athletes. This study pointed out that compared with consuming carbohydrates alone, consuming a caffeine + carbohydrate diet can increase muscle glycogen in the muscles by 66% 4 hours after high-intensity exercise. Muscle glycogen is the carbohydrate stored in the muscles. It is the energy bank during body exercise and provides energy for strength training and muscle endurance. Storing more glycogen in your muscles means you can last longer the next time you exercise.