Fitness series on vices #5: To what extent is drinking coffee beneficial?

Since our fitness series about vices is very popular among you, we bring you another part of it. This time we're looking at the issue of excessive coffee drinking, which is probably the mostthe most widespread vice not only among "fitness" people, but also among ordinary people.

As in previous articles in this series, we will try to capture both the positives and negatives of caffeine to make your view of coffee as comprehensive as possible.

What are the positive health effects of coffee?

First of all, we should introduce the positives of drinking coffee regularly. Among the most important ones are delaying fatigue and increasing brain activity, improving metabolic function, addingadding several important vitamins and minerals to the body, improving memory and learning, as well as a greater appetite for exercise. So let's break down the positive effects one by one in more detail.

1. Delays fatigue and increases brain activity

The first positive effect of coffee probably won't surprise any of you. It's backed by nothing but caffeine, probably the most well-known and widely used stimulant. As well as delaying fatigue by its action on the central nervous system, it is also responsible for for increasing brain activity and helping to maintain attention longer, as some studies have shown scientific findings.

In addition, caffeine also contributes to the mobilization of fat stores, thus the body uses the fat when trainingfat as the primary source of energy, while muscle glycogen is relegated to second place as an energy source.

2. Improves metabolic functioning

Another important component of coffee is the B vitamins, specifically thiamine, riboflavin, niacin, folic acid and pantothenic acid.

Although the content of these substances is not staggering (in one 250ml cup of coffee you will find in the case of k. folic acid only 1% DDD, in the case of riboflavin 11% DDD), but even so, this drink can have an impact on improving protein, carbohydrate and fat metabolism.

3. Supplies the body with important minerals

In addition to the vitamins mentioned above, coffee is also rich in minerals. In particular, magnesium, which is the most deficient and much needed mineral for athletes, manganese, which an element responsible for sugar metabolism, potassium, which helps fight cramps, and phosphorus for healthy teeth and bones.

4. Improving memory and learning

There are scientific studiesthat have shown the positive effects of caffeine on improving memory and learning, speeding up reaction time and increasing alertness. So a cup of coffee can be a great choice not only before a hard workout, but also before studying for school or work. But the bad news is that these positive effects diminish with regular coffee drinking.

5. Increasing the appetite for training

Since caffeine has stimulating effects, it can increase your appetite for a workout. If you can't afford quality pre-workout supplements, plain coffee can be a good option. Although the effect is much weaker, it is sufficient for most recreational exercisers.

What are the negative effects of coffee on health?

If you drink coffee sensibly, you are probably not at risk of any negative effects. That is, if you are not extremely sensitive to caffeine. In the following part of our article, we will not be concerned with normal coffee drinking, but with excessive caffeine intake (i.e. above 400mg per day).

1. Irritates the stomach

Excessive caffeine intake increases the production of hydrochloric acid, which can subsequently cause stomach acidity. As a negative consequence, heartburn and, in extreme cases, gastric and duodenal ulcers can occur.

Again, however, it is important to note that this only occurs in extremely sensitive individuals or with excessive caffeine intake.

2. May cause anxiety and sleep disturbances

Some professional websites indicate that excessive coffee drinking can also cause anxiety, nervousness and restlessness. Some caffeine consumers have also experienced headaches and, if taken in the evening, poorer sleep quality.

As you can see, even if you drink coffee excessively, you won't find too many negative effects. Heart arrhythmia caused by excess caffeine is often mentioned, but many websites and studies deny any connection between the two. Similarly, the International Agency for Research on Cancer has refused to classify coffee as a carcinogen.

To what extent is drinking coffee beneficial?

Although a large number of scientific studies have been carried out on this topic, the results vary. Most findings agrees that 3-4 cups of coffee a day seems ideal, but we think it's very much an individual thing. On the one hand, there are people who feel extreme bursts of energy after even one cup of weak coffee, on the other hand on the other hand, there are those who can drink coffee immediately before bedtime and somehow it doesn't interfere with their sleep.

Personally, I would probably recommend sticking ideally to around 2 to 3 cups a day. But when calculating your total daily caffeine intake, don't forgetremember that even pre-workout pre-workouts contain caffeine, and not just a little. In the case of the strongest up to 200 mg per dose. If drinking coffee is a taste experience that you don't want to give up, but you're also afraid of overdoing it.You can opt for pre-workout supplements without stimulants - for example, M3/s Pump or Serious pre.

When is the ideal time for a cup of coffee?

As I mentioned above, I personally try not to exceed the three cups a day limit.The first comes in the morning, the second before training and the thirdusually when I need to concentrate on work or studying but I'm running low on energy. It is important to add, however, that coffee does not affect me because of the frequent consumption ofso I can indulge in it almost anytime. If you are more sensitive to caffeine, you should be more careful and time your coffee properly.

Morning is the most ideal time, but most of us need coffee because of the early wake-up time.and it's great to take the stress out of the morning and enjoy a good cup of coffee in peace. The second, and equally good option, is to enjoy coffee before your workout. Firstly, it has a stimulating effect and secondly, it can be a very good ritual to prepare yourself for your workout.

So what is the conclusion?

Unlike the vices we have discussed in previous parts of our series, drinking coffee is a reasonableIt's perfectly safe to drink coffee in moderation, and you're only at risk of side effects from extreme caffeine intake. If you like to indulge in 3-4 cups of coffee a day, that's no reason to worry about any negative effects.

But it is important not to sweeten the coffee, because sugar has a number of negatives, which we also discussed in one of the of our articles. And although it may not seem obvious at first glance, if each of the 4 cups of coffeeof every 4 cups of milk, your caloric intake will increase quite a bit.

So if you're going to drink coffee in large quantities, I definitely recommend, from my own experience, that you drink it rather without milk and without sugar.

More episodes from the Fitness Vices series:

• Fitness Vices Series #1: What effect does alcohol have on exercise?
• Fitness Vices #2: What effect does marijuana have on exercise?
• Fitness Vices Series #3: What effect does smoking have on working out?
• Fitness Vices Series #4: What are the pros and cons of anabolic steroids?
• Fitness series on vices #5: To what extent is drinking coffee beneficial?
• Fitness series on vices #6: Why is an uncontrolled cheat day a fast track to the bottom?
• Fitness series on vices #7: What is the effect of energy drinks on health?
• Fitness series on vices #8: Can fat burners really help with weight loss?