GOOD RECOMMENDATIONS TO DRINK COFFEE BEFORE RUNNING
There have been quite a few studies investigating the effects of caffeine on exercise performance, with benefits showing improvements in sprint performance as well as endurance.
Caffeine is a stimulant so it can increase sharpness, awareness and energy.
Caffeine is often used to improve physical energy because it can increase our stamina or time to exhaustion during endurance exercise.
Caffeine may also increase fat oxidation, which can preserve glycogen stores to prevent hitting the wall in a long-distance run, half-marathon, marathon, Ultra or long workout.
Coffee is high in antioxidants which is why consuming a moderate amount of caffeine can be powerful for our health, and may decrease inflammation.
HOW TO DRINK COFFEE BEFORE RUNNING FOR MAXIMUM RESULTS
Caffeine is indeed an ergogenic aid, which means that it can boost athletic performance for both high-intensity power and speed workouts like sprinting as well as endurance performance for long-distance running, cycling or training.
But, there are certain considerations to optimize the benefits of coffee before running or some other form of caffeine before running or training.
TIPS TO USE CAFFEINE TO MAXIMIZE AND MINIMIZE THE SIDE EFFECTS OF COFFEE BEFORE RUNNING:
1. TIME FOR OUR COFFEE DRINKING.
To maximize the effects of caffeine for exercise performance, we need to time our coffee drinking before running so that the caffeine is metabolized and concentrated while we are running.
Having a cup of coffee or a source of caffeine about 30-45 minutes before a workout is ideal because it gives the digestive system and liver enough time to have the caffeine reach the bloodstream without waiting too long that the concentration of caffeine begins to decline.
Because every runner or endurance athlete have their own unique biochemistry and sensitivity to caffeine, we may need to experiment to see the best caffeine timing before running for our own body type.
The caffeine dosage and the other nutrients that we are consuming in our pre-workout meal or snack may also affect how long it takes for caffeine to hit our bloodstream and provide maximum efficiency as an energy production.
2. HOW MUCH COFFEE SHOULD YOU DRINK BEFORE RUNNING?
A recommendation is to use 3 to 6mg of caffeine per kilogram of body weight is optimal to see the performance benefits of caffeine for running and training.
We should know that 3 to 6mg of caffeine per kilogram of body weight is the optimal caffeine dosage for improving athletic performance.
We should know that even a single cup of coffee, which usually contains between 150mg or 200mg of caffeine, is sufficient to have an effective performance boosting benefit for most endurance athletes.
Even smaller doses of about 200mg total caffeine drinks, can improve exercise performance.
The positive effects of coffee or caffeine for stimulating our body, increasing our energy, decreasing rate of perceived exertion while running, reducing fatigue, and helping us feel more awake and alert will be less pronounced.
It is typically best to use the minimum effective dose, meaning that we should have as little coffee before running as necessary to see improvements in our running performance.
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3. SIDE EFFECTS OF DRINKING TOO MUCH COFFEE BEFORE A RUN
Another benefit of trying to keep our caffeine intake before running on the lower side of the recommended dosage is that there are side effects of too much coffee drinking before running or training.
Coffee is a liquid, and a diuretic, if we are drinking several cups of coffee before running, we may find ourself running to the bathroom mid-run, and not just to pee, coffee tends to stimulate the bowels as well. Therefore, we may end up with gas, an upset stomach.
Other side effects of consuming too much caffeine include stress, anxiety, rapid heart rate, nervousness, increased blood pressure, stomach issues, heart palpitations, difficulty sleeping, irritability, tension, and even more panic attacks. To minimize these side effects, we should not exceed 6mg of caffeine per kilogram of body weight per day. Some of the negative effects of coffee before running may be sidestepped
Also a good recommendation is caffeinated energy chews, it is an effective ergogenic aid, especially for endurance performance.
And to drink a coffee post-run or post-training with our refueling and recovery snack or meal is also super-efficient to recover and increase our energy and avoid some fatigue.
Focus On Drinking A Good Coffee Before Your Run Or Training Sessions, Caffeine Will Increase Your Energy, Endurance, Good Memory, And Great Run!
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