As I discussed in my previous article on pre-workout nutrition, black coffee is a fantastic product to have before a workout.
Benefits of caffeine
There are many benefits of caffeine, for example studies have shown that caffeine stimulates the central nervous system increases 24 hour energy expenditure, increases fat oxidation and improves performance in short duration, high-intensity exercise. RELATED: RECOMMENDED PLANS FOR YOU
It also improves performance across a wide range of sports, including endurance events such as long-distance running, stop-start events such as tennis, and sports like sprinting.
Even low doses of caffeine can have an effect on performance, for example power output can be improved.
Finally, one of the most useful benefits of caffeine is its ability to lower the rate of perceived exertion by which I mean, Caffeine makes exercise feel easier. Imagine the positive effect this could have on your training program, which would lead to greater fat loss overall.
Coffee for weight loss
So how should you use the power of black coffee to get the most out of your workouts, and help with your weight loss plan?
1. Keep it simple!
Black coffee provides all the benefits mentioned above but it is still not as effective as pure caffeine. This is because coffee is not just caffeine it is a collection of hundreds of different compounds that have differing effects on the caffeine.
The study by Graham, Hibbert & Sathasivam (1998) found that filter coffee contained around twice as much caffeine (50-100mg) as freeze dried coffee (25-50mg). So obviously filter coffee would be a great place to start.
2. Don’t consume a high-carbohydrate diet
A study by Weir et al (1987) found that a high carbohydrate diet negates the metabolic effects of caffeine during exercise. So if you want the best workout possible, it would make sense to keep your carbohydrate levels in check.
If you are trying to lose fat you will probably be doing this anyway!
3. Drink decaffeinated coffee to suppress appetite
A randomised trial by Greenberg & Geliebter (2012) found that decaffeinated coffee decreased hunger and increased satiety by stimulating the hormone Peptide YY.
So whilst decaffeinated coffee will have no positive effect on performance, it will really benefit you when on a diet. Take between meals as opposed to a snack or treat.
4. Don’t overdo it
Whilst I could go on about the benefits of caffeine all day, it would be crazy to ignore the possible negative effects of caffeine.
If you are drinking too much coffee before a workout you could become more susceptible to panic attacks or anxiety, especially when completing a stressful task (like exercising for one).
Persad (2011) states that many studies have shown that high levels of caffeine can cause hallucinatory experiences! And though it is unlikely to cause arrhythmias, caffeine taken in high doses can cause palpitations.
Look out for Part 2 of the article tomorrow where Matthew will continue to explain how you can use black coffee as part of your weight loss regime.
Connect with Expert Matthew Smith
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