Coffee Improves Endurance Performance.<\/p>\n
Wake up, rush through your daily morning routine, and hurry out the door to make it to work on time. While waiting in the Timmy\u2019s drive-thru line you can\u2019t help but get an eerie feeling you forgot something. You continue on with full determination, knowing your morning \u201cboost\u201d is just a couple cars away. Does this sound like you?<\/p>\n
Coffee is one of the most regularly consumed beverages, because it provides the energy and focus needed to get through our hectic days. Coffee\u2019s main ingredient, caffeine, acts as a central nervous system (CNS) stimulator making us feel more alert and focused. In addition, coffee contains anti-oxidants, polyphenols, and tannins\u2026 all good for the body. For this reason, coffee has become a popular pre- workout choice of many athletes. But does it actually work?<\/p>\n
Part 1 of this 2 part series will focus on coffee and its effects on endurance performance. Runners, cyclists, rowers, I have good news. COFFEE CAN IMPROVE PERFORMANCE!<\/p>\n
In A 2016 review (1), coffee was reported to improve time to exhaustion trials by an average of 24% and time to completion trials by 3%… in a 2 hour race that\u2019s over 3.5mins faster… can you say, new PR?!<\/p>\n
These positive effects are largely due to caffeine blunting the inhibitory effects of adenosine. Adenosine is a neurotransmitter in the brain that \u201cinhibits\u201d the CNS. What you are left with are feelings of reduced perceived exertion, pain, and improved vigour during training. At the muscular level, caffeine aids in the excitation-contraction process by increasing Calcium flux. So far so good, right? Well it gets better… there does not seem to be a diuretic response or any other fluid level concerns that could hinder your performance\u2026 amazing!<\/p>\n\n\n
However, what about those of us who aren\u2019t triathletes, marathon runners, or Olympic rowers??<\/p>\n\n\n\n
The truth is, the majority of the more common everyday sports like hockey, basketball, football, baseball, etc, rely on more anaerobic energy systems, and are characterized by short, high intensity intermittent bouts of effort. Therefore, these sports may not receive the same ergogenic benefits from coffee.<\/p>\n\n\n\n
Coffee Improves speed-endurance and high intensity intermittent exercise.<\/p>\n\n\n\n
Unfortunately, the research on coffee as an ergogenic aid for anaerobic and power activities is not as clear cut. What we do know is that caffeine can aid individuals performing intermittent bouts of high intensity exercise lasting 4-6s long (most of our SST athletes fall under this category!!). In addition, sports requiring speed endurance (1-3min bursts) also seem to be aided by caffeine consumption.<\/p>\n\n\n\n
What about resistance training? Can coffee improve my 1RM?<\/p>\n\n\n\n
Sorry guys, not this time. Maximal strength seems to be unaffected by caffeine intake.<\/p>\n\n\n\n
However\u2026 recent studies involving lower body repetitions to failure offer introductory evidence that caffeine improves endurance in the weight room. More reps = more growth = bigger, stronger, and more powerful legs.<\/p>\n\n\n\n
What if I told you there may be another natural dietary food product that may be superior to coffee as a pre-workout?<\/p>\n\n\n\n
That\u2019s right, the emergence of beetroot juice<\/strong> as an ergogenic aid is receiving lots of attention in today\u2019s sports science nutrition research!<\/p>\n\n\n\n Next week, we will find out exactly what all the \u201cbuzz\u201d is about…<\/p>\n\n\n\n Don’t forget to follow us in social media to keep up to date with SST Burlington!<\/p>\n\n\n\n Click here for our facebook pag<\/a>e… Here for Instagram<\/a> and Here for our free at home 14 day Quranlean e-book!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":" Coffee Improves Endurance Performance. Wake up, rush through your daily morning routine, and hurry out the door to make it to work on time. While waiting in the Timmy\u2019s drive-thru line you can\u2019t help but get an eerie feeling you forgot something. You continue on with full determination, knowing your morning \u201cboost\u201d is just a … Continue reading “Better pre-workout\u2026 Coffee or Beetroot juice? – Part 1 (of 2)”<\/span><\/a><\/p>\n","protected":false},"author":4,"featured_media":6240,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","wpupg_custom_link":[],"wpupg_custom_link_behaviour":[],"wpupg_custom_link_nofollow":[],"wpupg_custom_image":[],"wpupg_custom_image_id":[],"footnotes":""},"categories":[7],"tags":[],"class_list":["post-2965","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post"],"_links":{"self":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts\/2965","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/comments?post=2965"}],"version-history":[{"count":3,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts\/2965\/revisions"}],"predecessor-version":[{"id":5509,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/posts\/2965\/revisions\/5509"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/media\/6240"}],"wp:attachment":[{"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/media?parent=2965"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/categories?post=2965"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sst.training\/blog\/wp-json\/wp\/v2\/tags?post=2965"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}