How coffee affects performance during training

Coffee first appeared in medical textbooks as a remedy for gastric problems in the Enlightenment. Since then, science has continuously dealt with its effects on health. Many new theories about its advantages and disadvantages have arisen and are still being developed, and most questions concern the caffeine contained in coffee - a chemical compound classified as purine alkaloids. It is a white, water-soluble powder with a bitter taste. Cheap - both as a product obtained from nature and by chemical synthesis. It can be found in at least 60 species of plants, but it is the caffeine contained in coffee that has always aroused the most emotions and controversy. Maybe because we are dealing with a psychoactive substance that is absolutely legal all over the world.

Caffeine is bound to plasma proteins and is distributed throughout the body. It has the ability to cross the blood-brain barrier, it can be found in the placenta or amniotic fluid, as well as in male sperm. It is an addictive substance, increasing the concentration of dopamine, serotonin, noradrenaline and acetylcholine. This results in the stimulation of the nervous system, faster heart rate and expansion of blood vessels. Caffeine has a positive effect on the metabolism and the intensity of fat burning, stimulates the respiratory system and has a mild diuretic effect. In appropriately small, safe for the body doses of 100-300 mg, it has a positive effect on concentration, speed of thinking and reacting, reduces drowsiness and fatigue.

Due to the proven positive properties of caffeine, drinking coffee by physically active people, practicing amateur and competitive sports supports the body's efficiency. In disciplines where alertness and focus are key, low to moderate caffeine consumption before and/or during exercise can improve certain aspects of cognitive function. Caffeine not only improves focus but also optimizes reaction time. One of the studies showed that, contrary to popular belief, coffee does not affect the electrolyte balance and can hydrate the body just like water. Scientists emphasize that, despite the need for further research in order to obtain conclusive results, the current observation effects regarding the effect of caffeine on the body's hydration status are important for athletes, especially those practicing sports in the summer months, and those that are indefinite in time, e.g. tennis or golf.

In the case of footballers, caffeine consumed 5 to 60 minutes before training may contribute to the improvement of physical condition, including improving jumping ability, speed and endurance while running. Another study found that drinking a cup of strong coffee an hour before a 1.6 km run can improve the running time of regularly training runners by nearly 2 percent. Runners who drank caffeinated coffee completed the race about 5 seconds faster than runners who consumed placebo and about 4 seconds faster than those who received decaffeinated coffee. The researchers point out that caffeine does not negatively affect muscle damage readings or alter the perception of exercise during soccer training.

Research on the effects of caffeine has also shown that it has a positive effect on performance during aerobic and endurance exercise, improves muscle endurance and affects the speed of movement. The International Society for Sports Nutrition (ISSN) confirms that the beneficial effects of caffeine in coffee only take place when we drink it in moderately moderate amounts, as measured by 3-5 cups a day. One cup (200 ml) contains 30 to 200 mg of this substance, it depends on the type and strength of the brewed beans. The high levels of caffeine in the blood last for up to four hours. It should be remembered that caffeine is also addictive. The higher its consumption, the higher the organism's tolerance to its effects. Therefore, you should monitor the daily consumption of this drink, because too much caffeine in the blood has a detrimental effect on health and sports performance. Excess of this substance can lead to cardiac arrhythmias, severe irritability, anxiety and gastric problems. A single dose of caffeine around 1000 mg becomes poison for humans. The exact limit of toxicity depends on the individual characteristics of the organism. 3200 mg of caffeine is considered the lethal dose. Therefore, you should pay attention to the general daily balance of caffeine consumed, because apart from coffee, in significant doses, it is also found in tea and many energy drinks.