2024-01-16 05:00:45
According to the Inter-Union Department of Statistics and Socioeconomic Studies (Dieese), coffee is the second most consumed drink by Brazilians, second only to water. In addition to being tasty, the infusion may have stimulating properties that help you have better workouts.
Caffeine, found mainly in coffee and some teas, is a substance that increases mood and gives energy. Consumption of the stimulant, however, should be done sparingly, as it can take its toll at bedtime.
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Excess caffeine in the body can harm sleep quality and alter the body’s rest cycles, keeping people awake at night and tired throughout the day. “At night, even for those who are training intensely, it is recommended not to consume drinks with the stimulant”, says personal trainer Pedro Coelho, from TotalPass.
What is recommended by the Food And Drug Administration (FDA), the US health surveillance agency, is to maintain caffeine consumption at a maximum of 400 milligrams per day, a dose that represents around four cups (240 ml) or two capsules of most supplements.
A 240 ml cup of coffee contains around 100 mg of stimulant The benefits of coffee in training
Well integrated into the diet, however, coffee brings a series of benefits. According to sports nutritionist Fúlvia Hazarabedian, from Bio Ritmo, in São Paulo, it can work as an excellent pre-workout, boosting energy.
“Coffee stimulates blood pressure and, as a result, fat deposits are broken down, giving the body more energy. Those who drink the drink have a more effective burning of fat deposits and this accelerating effect lasts for several hours”, explains the nutritionist.
The drink can also improve concentration, as it makes the brain more vascular, allowing you to focus on exercise. “I recommend coffee even post-workout, as it has antioxidants that fight inflammation in the body, reducing muscle pain”, says the specialist. She points out, however, that fruits and vegetables are richer than drinks in this type of compounds.
Fúlvia advises that, to achieve the benefits, it is best to always use the strained drink, as it has a good proportion of caffeine (50 mg for every 100 ml) and is easy to prepare, in addition to giving preference to the infusion without sugar or sweetener. See the nutritionist’s favorite recipes:
Iced coffee can be an alternative to diversify the preparation of the energy coffee shake drink
Ingredients:
200 ml of filtered coffee; 3 teaspoons of cocoa powder; 2 cups (tea) of skimmed milk; 1 dessert spoon of peanut butter (or other nuts) 1 tablespoon of flaxseed; Cinnamon, sweetener or sugar taste.
Preparation method: blend all ingredients in a blender or mixer. Reserve or consume immediately.
Thermogenic coffee
Ingredients:
2 tablespoons of water-soluble coffee or 1 cup of strong brewed coffee; 1 tablespoon of coconut oil; 1 teaspoon of cinnamon powder; Ginger to taste;
Preparation method: blend all ingredients in a blender or mixer and then consume.
Iced coffee with banana
Ingredients:
1 medium banana; 1 cup of iced brewed coffee; 1 cup of brewed coffee at room temperature; Cinnamon, sweetener or sugar taste.
Preparation method: blend everything in a blender or mixer and then serve.
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