Caffeine affects the central nervous system, increasing alertness and stimulating the activity of the sympathetic nervous system.
In terms of metabolism, caffeine can promote the process of mobilizing fatty acids to create energy. This is why this active ingredient often appears in exercise and weight control products.
However, the ability to increase fat mobilization does not mean a decrease in body fat.
Caffeine does not provide protein or amino acids necessary for building muscle tissue. Therefore, drinking coffee cannot replace a meal rich in protein or nutrients necessary for recovery.
The beneficial effects of caffeine on the goal of muscle gain are mainly indirect: helping to wake up, reduce fatigue, and in some cases improve strength, performance, or ability to maintain exercise intensity.
When the quality of training is improved and maintained for a long time, muscles receive the necessary stimulation to adapt and develop.
Therefore, for gym enthusiasts, coffee should be considered a tool to support the workout, not a muscle-building food.
Caffeine usually achieves clear results when used before exercise. However, you should not drink many cups of coffee in a row because of this.
Sports studies often use caffeine based on weight, at levels of about 3-6 mg/kg in many performance tests. However, this is a research dose and does not mean that people need to reach this level by drinking coffee.
The amount of caffeine in a cup of coffee varies greatly depending on the type of bean, roasting method, brewing method and cup size. Therefore, beginners should start with low amounts to assess the body's reaction.
A moderate cup of black coffee before exercise may be a simpler option than using high-dose caffeine supplements.
Black coffee does not provide much energy. But if you add more sugar, condensed milk, cream, syrup or toppings, the calorie content of a cup of coffee can increase significantly.
For people who are losing fat, black coffee or low-sugar coffee should be prioritized, while controlling the total energy of the whole day.
