In this article, we are going to answer the question: “Can I use coffee for bodybuilding?”. In addition, we are going to talk about how coffee can interfere with muscle gain and determine if caffeine consumption is better before or after the workout.
Can I use coffee for bodybuilding?
Yes, you can use coffee for bodybuilding. Coffee is good for muscle growth. Caffeine helps both in aerobic and anaerobic training, in addition to being able to bring benefits also when consumed after training, as it facilitates the transport of glucose from the blood to the muscles, which helps in muscle recovery.
If you drink it correctly and in moderation, coffee can be a great ally in the practice of bodybuilding, helping to burn fat and maintain a healthy body.
It is worth remembering that some people do not feel well with the constant intake of this drink. Some have signs such as insomnia, stomach pain or even a headache. People who already have ulcers, anxiety, severe anemia or hypertension, should talk to their doctor to ask for advice or avoid drinking coffee.
Does pre-workout coffee improve physical performance?
Drinking coffee before training improves performance because caffeine is a brain stimulant. This effect leads to increased willingness and dedication to training. Other positive effects of coffee in training are increased muscle strength, fat burning and decreased post-workout fatigue, which is the feeling of tiredness and muscle exhaustion after physical activity.
The maximum recommended amount of this supplement is around 6mg per pound of weight, which equates to around 400mg or 4 cups of strong coffee. Its use should be done in moderation, as it can cause dependence and some side effects, such as irritation and insomnia.
The benefits of caffeine before the workout are: improves attention and concentration, as it acts as a brain stimulant; increases agility and disposition, by reducing the feeling of fatigue; increases strength, muscle contraction and endurance, improves breathing by stimulating the dilation of the airways and facilitates the burning of fat in the muscles.
In addition, caffeine helps you with weight loss, as it has a thermogenic effect.
The fat burning effect of coffee favors weight loss and muscle mass increase, as well as improving the feeling of muscle fatigue after physical activity.
Is coffee better before or after the workout for muscle growth?
Coffee is better before the workout for muscle growth to improve physical performance during both aerobic and hypertrophy physical activity. Coffee is easily absorbed by the gastrointestinal system, reaching a peak concentration in the blood around 15 to 45 minutes after consumption.
So, it should ideally be consumed around 30 minutes to 1 hour before training. However, it can also be ingested during the day, as its action lasts from 3 to 8 hours in the body, reaching effects of up to 12 hours, or which varies according to the presentation formula.
Post-workout, caffeine can be used by athletes looking to gain muscle mass, as it helps transport sugars into the muscle and muscle recovery for training.
The recommended amount of caffeine for better performance during training is 2 to 6 mg per kilo of weight, but its use should start with low doses and gradually increase, according to each person’s tolerance.
The maximum dose for a person weighing 70 kg, for example, is equivalent to 420 mg or 4-5 roasted coffees, and exceeding this dose is dangerous as it can cause serious side effects such as agitation, palpitations and dizziness.
In addition to drinking coffee, it is possible to consume caffeine in the form of supplements in capsules or in the form of anhydrous caffeine, or methylxanthine, which is its purified powdered form, which is more concentrated and can have more potent effects. It is possible to find these products in manipulation pharmacies or in sporting goods stores.
In addition to caffeine, homemade energy drinks are also a great option to improve training performance, giving you more energy to train.
Who should not consume coffee for muscle growth?
Children, pregnant women, breastfeeding women, and people with high blood pressure, arrhythmia, heart disease or stomach ulcers should not consume coffee for muscle growth, since these people do not consume excessive coffee.
It should also be avoided by people suffering from insomnia, anxiety, migraines, tinnitus and labyrinthitis as it can worsen symptoms.
In addition, people who use MAOI-type antidepressants such as Phenelzine, Pargyline, Seleginine and Tranylcypromine, for example, should avoid high doses of caffeine, as there may be an association of effects that cause high blood pressure and rapid heartbeat.
In this article, we answered the question: “Can I use coffee for bodybuilding?”. In addition, we talked about how coffee can interfere with muscle gain and we determined if caffeine consumption is better before or after the workout.