Have you tried drinking coffee before the gym?;

Have you put physical activity into your life and are looking for ways to improve your athletic performance in the gym?;

Certainly food choices near the gym hours play an important role in both the energy you have during exercise and the replenishment of nutrients and fluids afterwards. But have you thought about how much the choice of the right beverages can also help you?;

Stay with me and in this article you will learn what the actions of caffeine are, regarding athletic performance and how you can incorporate the favorite habit of Greeks, instant coffee, in your program... to get the best benefits!

Coffee and exercise: How are they connected?;

The positive effect of coffee on fitness is due to its main ingredient caffeine. Once consumed, the caffeine is absorbed directly by the cells in our body. What does it offer us?;

Alertness and euphoria

Caffeine activates areas of the brain and nervous system, increasing our readiness and alertness. At the same time, it reduces potential fatigue by stimulating the secretion of endorphins responsible for feelings of euphoria.

Helps the movement of muscles

It stimulates the secretion of epinephrine, known to all of us as adrenaline, which in combination with caffeine increases the contractility of our muscles.

Saving «energy»

Caffeine intake before exercise helps to conserve glycogen, which is the main store of glucose - energy for our body. This savings is seen from the first 15 minutes of exercise, which allows the individual to perform better for longer.

When to consume coffee?;

Caffeine is absorbed fairly quickly by your body, so an hour before the gym is a good time to make your coffee.

In what quantity?;

Whether you prefer a cold frappe or a hot one, the steps are simple to get your drink quickly and easily. You need 200ml of water, 2 heaping teaspoons of coffee (it's around 4g) and the right ingredients: a shaker, a spoon and lots of appetite... your coffee is ready!

«Is there a limit to the amount of caffeine I can consume?»

According to the European Food Safety Authority, it is good to consume up to 400mg of caffeine in 24 hours, i.e. in one day. Keep in mind that in addition to coffee, caffeine is also found in cola drinks, tea, caffeinated juices and chocolate.

Does caffeine affect your hydration?;

Studies do not confirm a risk of dehydration or a change in an athlete's body temperature after consuming caffeine. In addition, it is good to remember that drinking coffee means you are also consuming water at the same time, which hydrates your body!

By Vassia Konstantinidis, dietician - nutritionist