Energy kick or nutrient robber? Opinions differ on the effects of coffee: while some athletes swear by a cup of coffee before a jog to boost performance, other runners worry that potential side effects will get in the way of training success.
Caffeine and jogging: Does it work well?
Fact: Caffeine makes you awake and stimulates the circulation. But rumors about a negative influence on the fluid and mineral balance persist.
We have compiled seven tips for you on how you can use coffee to boost your performance while running.
1. timing matters
Caffeine takes about 30 minutes to achieve its effect in the organism. Temporarily, it increases pulse and blood pressure and dilates the airways. In addition, caffeine promotes the release of fatty acids and glucose in the body. Thus, the muscles can be better supplied with oxygen and energy. So a cup of coffee half an hour before jogging can improve strength and endurance while running.
Whether coffee also increases the long-term training effect has not yet been clarified. However, negative effects on fitness and muscle development – as with the consumption of alcohol before training – are not known.
2. choose the right coffee ingredients.
Black or with milk and sugar? It all depends on your workout goal. If you’re training for a specific time or distance, sugar, as a source of energy, can enhance the performance-enhancing effect of coffee.
Milk also contains protein and calcium, and thus supports muscle function, even if only to a small degree. On the other hand, if you want to lose weight by running, it is best to drink coffee black.
3. don’t overdo it with caffeine.
Too high doses of caffeine can cause palpitations, heart palpitations, tremors, as well as nervousness and sleep disturbances. However, the amount at which these side effects occur varies from individual to individual. As a guideline, an upper limit of about 600 milliliters of coffee spread over the day is considered.
Before running, however, it should not be more than one to two cups, because otherwise the diuretic effect of coffee could interrupt the training prematurely.
4. pay attention to your iron balance.
Since caffeine inhibits the absorption of iron from food, you should avoid drinking coffee for about an hour before and after eating, if possible. This is because iron deficiency can lead to anemia and affect performance.
5.Be careful with cardiovascular diseases.
Studies have shown that caffeine may constrict coronary arteries before physical exertion. What is usually harmless in healthy people can be dangerous for patients with coronary heart disease (CHD). This is because the coronary vessels in these patients are narrowed anyway, which restricts the supply of oxygen to the heart.
If you suffer from coronary heart disease, you should therefore better avoid coffee before jogging.
6. after jogging: Clever refueling
For a long time, coffee was suspected of dehydrating the body. In the meantime, however, it has been proven that coffee has no significant effect on fluid balance. Nevertheless, you should prefer mineral water, juice spritzers or isotonic drinks as thirst quenchers.
Supplementary, however, a cup of coffee after running can support the regeneration of the muscles.
7. form your own judgment
The effect of coffee is different for each person. So the best way to find out whether you benefit from drinking coffee before or after running is to simply try it out.
