Energy kick or nutrient robber? Ghosts are divided on opinions about the effect of coffee: While some athletes swear by a cup of coffee before jogging to increase their performance, other runners are concerned that possible side effects may hinder training success.
Caffeine and jogging: is that okay?
The fact is: caffeine awakens and stimulates the circulation. But rumors about a negative impact on the fluid and mineral balance persist.
We've put together seven tips for you to help you improve your running performance with coffee.
1. The time is important
Caffeine takes about 30 minutes to reach its effect in the organism. Temporarily the pulse and blood pressure are increased and the respiratory tract is widened. In addition, caffeine promotes the release of fatty acids and glucose in the body. This way, the muscles can be better supplied with oxygen and energy. A cup of coffee half an hour before jogging can thus improve strength and endurance while running.
Whether coffee enhances the long-term training effect is not yet clear. However, negative effects on condition and muscle building - such as the consumption of alcohol before training - are not known.
2. Choose the right coffee ingredients
Black or with milk and sugar? That depends on your training goal. If you can train on a specific time or distance, can sugar as an energy supplier promote the performance-enhancing effect of coffee.
milk It also contains protein and calcium, supporting muscle function, albeit to a lesser extent. If, on the other hand, you want to lose weight while running, it is best to drink the coffee black.
3. Do not overdo it with caffeine
Excessive doses of caffeine can cause tachycardia, heart stuttering, tremors as well as nervousness and sleep disturbances. However, from what amount these side effects occur is individually different. As a guideline is one Upper limit of about 600 milliliters of coffee throughout the day.
Before running, however, it should not be more than one or two cups, otherwise the diuretic effect of coffee could interrupt the workout prematurely.
4. Pay attention to your iron household
Since caffeine inhibits the absorption of iron from food, you should not drink coffee for about an hour before and after eating. Because iron deficiency can lead to anemia and impair performance.
5. Beware of cardiovascular disease
Research has shown that caffeine may narrow the coronary vessels before exercise. What is usually harmless in healthy people can be dangerous for patients with coronary heart disease (CHD). Because with them, the coronary vessels are narrowed anyway and the oxygen supply to the heart thus restricted.
So if you have coronary heart disease you should avoid coffee before jogging.
6. After jogging: Cleverly refuel
For a long time, coffee was suspected of draining the body. Meanwhile, however, it has been proven that coffee has no significant influence on the fluid balance. Nevertheless, as a thirst quencher you should prefer mineral water, juice spritzers or isotonic drinks.
In addition, a cup of coffee after running, however, support the regeneration of the muscles.
7. Form your own judgment
The effect of coffee is different in every person. So, the best way to find out if you're benefiting from drinking before or after running is to try it out.