Coffee health expert: drinking coffee an hour before exercise is just right.

If you want to increase muscle and reduce fat and maintain good posture, not only exercise, diet and nutrition are the key, however, there are many choices of exercise nutritional supplements, are you right?

1 / does drinking whey protein really help increase muscle?

Yes. But it only works for people who do weight training.

Compared with casein and soy protein, whey protein belongs to the protein with higher absorption rate, and its advantage is that it is easy to carry and drink. Whey protein does help repair muscle tissue, but there are retrained people who need to drink it.

Guo Jiahua, a special professor at the Institute of Sports Science at Taipei City University, points out that recent studies have found that drinking whey protein early before exercise can immediately repair muscle tissue during exercise and shorten the time of exercise fatigue, but whey protein with more than 20% protein content must be the most efficient.

2 / is it healthier to drink low-sodium and low-sugar sports drinks?

Wrong.

Feng Wen-hsin, an iYA-Inyoung Athletes sports nutrition team and master of the Institute of Sports Science at Taipei City University, says that if exercise in indoor gyms can drink low-sodium sports drinks, it is not suitable for outdoor exercise that causes a lot of sweating. "electrolytes are lost too fast to be made up through low-sodium sports drinks. "

Chang Wen-hsin, an assistant professor in the Department of Sports Medicine at Kaohsiung Medical University, also warns that it is especially necessary to replenish energy during long periods of exercise, let alone choose low-sugar sports drinks, which are generally more appropriate.

3 / drinking coffee can help increase physical fitness and relieve fatigue.

Yes. Caffeine helps improve exercise performance, but the effect is related to intake and varies from person to person.

The study found that the benefits of caffeine for exercise lie in focusing on attention, breaking down fat and reducing conscious pain. During aerobic exercise, caffeine helps break down fat and converts energy into energy through beta oxidation. During resistance exercise, caffeine can reduce the conscious pain during exercise. "muscle pain often occurs after resistance exercise, and caffeine can increase pain tolerance, making you feel pain later or less," says Chang Wen-hsin.

Therefore, there are many caffeine supplement products abroad, and some people use coffee to get caffeine.

If you want to get caffeine from coffee, you should also drink the right coffee and time, including the degree of baking and brewing will affect the caffeine content.

For example, the effective dose of extracted caffeine used by foreign research is about 3 mg per kilogram of body weight. A 60 kg adult needs 180 mg of caffeine to be effective. For example, Starbucks' large cup of hot American coffee contains 225 mg and medium cup contains 150 mg. Guo Jiahua reminded that the relationship between caffeine and physical improvement is not positively related, not the higher the more effective, and the worse the effect is not good.

In terms of drinking time, the content of caffeine in the body will reach the highest level 1 hour after intake, so drinking coffee an hour before exercise has just the right effect.

However, caffeine use should also take into account the effect of caffeine sensitivity and tolerance, such as the effect of people who are not sensitive to caffeine (drinking coffee does not refresh or affect sleep). In sports nutrition practice, it is not recommended to use caffeine to improve training performance, but only at critical moments (such as marathons and other sports events), says sports dietitian Yang Chenghua.

4 / probiotics help to restore physical strength and improve exercise efficiency?

Yes. Some probiotics help restore physical strength and improve sports performance.

According to research by Fu Jen University and the National Sports University, a plant lactic acid bacteria extracted from kimchi can speed up the removal of lactic acid accumulation and help restore physical strength. Yang Chenghua, a dietitian, explains that the intestinal flora is the stronghold of the immune system. When the intestinal flora is healthy, the beneficial bacteria help strengthen the health of the intestinal wall, and the immune system can also support the repair work.

5 / running and drinking chicken essence will help improve sports performance?

Yes. Not only can you drink chicken essence to replenish your energy when you catch a cold, but also when you exercise.

The animal study of the National Sports University found that the swimming time of the rats fed with chicken essence for 4 weeks was 1.7 times longer than that of the control group, the exercise endurance and grip strength were higher, and the accumulation of lactic acid was less, which could reduce fatigue after exercise and restore glycogen storage.