Exercise, weight loss stasis? The effect of drinking coffee at this time is double!

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I believe that people who lose weight have been touched, when you successfully let the weight down to a stage, often stop at a number, just like sports, obviously according to the schedule of classes, but the competition results are stagnant. At this time, in addition to changing new training methods, drinking coffee with a dietitian like this can also help you!

Exercise, weight loss stasis? The effect of drinking coffee at this time is double! View photos

Exercise, weight loss stasis? The effect of drinking coffee at this time is double!

Coffee itself is low in calories and refreshing, and is a daily necessity for many people. A 300ml cup of American coffee is less than 10 calories, so an occasional cup will not add to the weight burden. But what really helps us lose weight and improve exercise efficiency are the two key ingredients in coffee: caffeine and chlorogenic acid.

Caffeine to improve sports performance was once regarded as a banned drug in the competition.

Caffeine has long been thought to improve athletic performance and was once banned by the International Olympic Committee (though the ban was lifted in 2004). Intake of low-dose caffeine before or during exercise can enhance tolerance to intermittent sports such as basketball, team competition, rest alternating exercise, and long-term high-intensity exercise (such as swimming, rowing, medium-distance running).

In addition, caffeine supplementation before weight training can reduce muscle pain, enhance tolerance to high-intensity training, lengthen training time at the same intensity, and improve exercise performance.

However, you may also wonder: "how much caffeine does it take to be enough, and do you have to drink espresso as water to achieve significant results?" Most of the literature shows that eating "normal" caffeine can improve exercise performance, that is, less than 3 milligrams per kilogram of body weight (especially 2 milligrams per kilogram of body weight), for adults weighing 50 kilograms, a cup of espresso is more than enough.

Drinking coffee before exercise reduces fat accumulation and increases calorie consumption

Caffeine can help diuresis, promote body water metabolism, help improve edema, caffeine also helps reduce appetite, and as a central nervous system stimulant, it can stimulate adrenaline secretion and increase lipid decomposition. Caffeine can also increase calorie consumption by about 15% if caffeine is consumed before exercise.

In addition to caffeine, chlorogenic acid in coffee beans is also a concerned nutrient in recent years, which has antibacterial, antioxidant and anti-cancer effects. In addition, chlorogenic acid can inhibit glucose absorption and reduce adipocyte accumulation, which is helpful for weight control.

The more caffeine, the better the coffee.

Drinking coffee can indeed help you lose weight and improve exercise performance. Now dietitians help you organize the three key points of drinking coffee:

1. Drinking coffee 60 minutes before exercise works well: it takes about half an hour to an hour to be digested and absorbed after drinking coffee, so it's best to drink it an hour before exercise.

two。 One cup a day is just right: if you want to enhance exercise performance, 1.5 milligrams of caffeine per kilogram of body weight is the best, no matter how much effect does not increase but decrease.

3. The Ministry of Health and Welfare recommends that adults consume no more than 300 milligrams of caffeine a day, let alone caffeinated foods for children under the age of 12.