If you want to give yourself a boost before going for a jog, but pre-workout complexes with many components the product is not for you, just take a cup of good coffee, you can even soluble. This advice is based on a study published by English scientists from Coventry University in the international journal of sports Physiology and performance.
Study of the effects of coffee before the race
The researchers recruited 15 male mid-race runners trained to run 1,609 meters (1 mile) on 3 different occasions. In one case, men were given a placebo an hour before the session, in another-a cup of decaffeinated coffee, and in the third-a cup of ordinary coffee. Athletes who received coffee drank it dissolved in an amount of 300 milliliters of liquid. The coffee powder itself was used 0.09 grams per kilogram of body weight. In total, this will make 2-3 teaspoons. In this case, an instant version of the coffee was used (Original Nescafe and decaffeinated original Nescafe). 60 minutes after consumption of ordinary coffee, the concentration of caffeine in saliva increased significantly to 6.40 µg/ml, and after consumption of decaffeinated coffee and placebo remained negligible at about 0.6 µg/ml.
Most of the tested men drank coffee regularly. The researchers did not ask them to reduce their caffeine intake a few days before the session. When athletes drank a cup of regular caffeine-containing coffee, they ran the distance 1.9% faster than after consuming a placebo and 1.3% faster than after decaffeinated coffee. For competitive racing, such an improvement can provide an advantage over rivals.
Imprisonment
«In Conclusion, drink caffeine 60 minutes before running a mile […] improves race performance compared to decaffeinated coffee and placebo solution, » the researchers write. These results suggest that drinking coffee is an appropriate source of caffeine before a mile run.»
In a previous study (2016), the same group of scientists had already compared the effect of instant coffee consumption on productivity. But not in the race, but by performing a bench press lying to failure. Students trained in strength training participating in the experiment consumed 0.15 g of instant coffee per kilogram of body weight dissolved in 300 ml of liquid. This provided them with 5 mg of caffeine per kilogram of body weight. In a study with runners, this value was about 3 mg / kg. (In one gram of instant coffee there is about 30 mg of caffeine.) Students performing bench press were able to show a higher result in the number of repetitions compared to the placebo group. Scientists who conducted the experiment believe that coffee contains more active components capable of affecting performance than caffeine alone. The same is observed in a study with runners — decaffeinated coffee did not lead to an increase in caffeine in measured saliva, but led to a better result compared to placebo
Finess Head 