The Truth About Caffeine
Caffeine is good for your health. Wait, no, it's bad. Forget it . it's good for you.
Author: Belinda Benn
It never occurred to you that when it comes to the scientific views and views of experts on caffeine, does it feel like you are on a children's carousel moving in a circle? Literally every other day, headlines appear in the media about how coffee and other forms of caffeine help you prevent diabetes, get rid of headaches, relieve asthma symptoms, reduce the risk of developing Parkinson's disease and even lose weight.
And once you get enthusiastic about the substance, you immediately hear news that coffee causes blockage of the arteries, causes your heart to work for wear and tear, contributes to the problems associated with osteoporosis and causes you to absorb carbohydrates (which is always bad from the point of view view of excess weight).
If you conduct a review of the recently published literature, you will find over 19000 research reports examining the many advantages and disadvantages of consuming caffeine. According to the Institute for Coffee Studies at Vanderbilt University, coffee is, for the most part, useful. In general, only a few groups of people (such as pregnant women or people with heart disease) should avoid drinking coffee.
In other words, you should not give up your morning coffee. Especially if you are trying to lose weight. Read on .
Does caffeine help to lose weight?
Probably, you have already noticed that caffeine is the main ingredient of many popular drugs for weight loss, as well as homemade fat-burning preparations. In addition, you may have heard that experts advise drinking coffee or other caffeinated drinks to lose weight more effectively. All this raises the question for us whether caffeine really helps to lose excess weight.
So, the answer is yes. Caffeine, mainly, helps you lose weight in the following two ways:
The use of caffeine triggers the process of lipolysis, which consists in the fact that your body releases free fatty acids into the bloodstream. This happens when your body breaks down fatty deposits to transform them into energy. In other words, caffeine slightly speeds up your metabolism and helps burn fat.
If there is a fact about coffee, similar drinks and preparations, known to everyone, it's that caffeine is a stimulant. It temporarily intensifies activity and relieves lethargy, which means that you can perform certain tasks for a longer time.
However, this effect is not limited only to mental activity. It also affects physical activity, such as running or lifting weights. This means that a small dose of caffeine will charge you with the energy you need to put on an 100% training. And the ability to perform exercises in the hall with 100% efficiency means that you will achieve the desired results faster.
So, now that we have established that caffeine is actually able to help in the fight against excess weight, we are faced with the next question .
How much caffeine should I consume?
This insidious question is not so easy to answer, because different people react differently to caffeine. I'm sure you know what I'm talking about – some people only need one cup of coffee to feel cheerful for hours. Others can drink a cup after cup throughout the day and not too feel the effect.
Council. If you belong to the category of people who consume a lot of caffeine and, therefore, have a high tolerance for it, perhaps you should first overcome your addiction and let the body for some time get used to the lack of this substance. In this case, when you eventually begin to use caffeine in small quantities, you will fully benefit from its effects.
If you do not consume caffeine consistently in high doses, then 200 mg will cause a fairly noticeable effect. You may need to start with 100 mg to adapt, and then increase the intake to 200 mg. In the future, you can increase the dose by another 50 mg, if you still do not feel any effects.
Caffeine can be used in a variety of forms, including:
Until you take caffeine in the form of tablets or a liquid with a standardized content of this substance, it is difficult to say exactly what amount of caffeine you consume. Coffee contains significantly more caffeine than tea or chocolate. However, different brands of coffee and even varieties with varying degrees of roasting contain different levels of caffeine, so it is very difficult to state with certainty what exactly the amount of caffeine is contained in each cup drunk. Nevertheless, there is a useful practical rule, suggesting that in each cup of coffee contains about 80-125 mg of caffeine.
So, if you chose coffee as the source of caffeine, start with one cup to find out what your sensations will be. If necessary, you can drink one or two cups more to make up for energy and increase activity. Personally, I sometimes like to add coffee to a protein cocktail. It's delicious and gives me the energy needed for an excellent workout!
Caffeine is beautiful, but be careful
So, we came to the conclusion that caffeine contributes to your efforts to combat overweight. However, it can also prevent them if you make the following mistakes .
Choose as a source of caffeine, sugar-containing or high-calorie drinks
If you get caffeine from a sweet energy drink or a high-calorie fashionable coffee (such as cappuccino), then there is more harm than that. It is best to join the black coffee or even tablets containing caffeine.
Too much caffeine is bad for your heart. He can make him beat too often, cause a sense of anxiety and a whole bunch of other symptoms, such as nausea. If you do not normally consume caffeine, then start with small amounts to see how your body reacts. And even if you are accustomed to this substance, make sure that you do not consume it in too large doses.
You use caffeine while in the "high risk" group
If you are pregnant, have heart problems or other medical conditions, consult your doctor before starting caffeine.
You develop a predilection for caffeine
Caffeine is a drug substance, or more precisely a stimulant. As such, it affects certain systems in your body. And if after a constant use you stop taking it, then you will quickly feel withdrawal symptoms (like headaches). That is why it is necessary to monitor how much you use to avoid the formation of addiction or the development of high tolerance.
If you do not currently drink coffee and do not take caffeine in another way, you do not need to start using it. You will be able to achieve good results when losing weight or practicing fitness without it.
However, if you constantly drink coffee or otherwise regularly take caffeine, the good news is that it is absolutely not necessary to give it up. Because, apparently, caffeine does more good than harm – and since it really gives you a slight advantage in the gym – you can continue to enjoy a fragrant drink. The main thing – remember the feeling of the measure in order to avoid the development of addiction.
for 60 minutes before training 250 mg. caffeine + 25 mg. Etherrin
And when is it better to drink coffee? Of course, not before training, it's understandable. But, maybe there are some "rules"? For example, in the morning, before breakfast or better after eating, or in general in the middle of receptions?
There are no specific rules, but somewhere read about research that the optimal time for coffee is about two o'clock in the afternoon.