Coffee, a beloved beverage enjoyed worldwide, is typically made from roasted coffee beans harvested from the berries of the Coffea plant. Two of the most commonly cultivated species of coffee beans are Arabica and Robusta. Arabica beans are renowned for their delicate flavors and nuanced profiles, often exhibiting notes of fruit, floral, and citrus. They are prized for their smooth, well-balanced taste and are favored by connoisseurs for specialty coffee drinks. Robusta beans, on the other hand, are known for their bold, intense flavor and higher caffeine content. They contribute to a stronger, more robust brew with a distinctively earthy and bitter taste. While Arabica beans dominate the specialty coffee market due to their superior quality and flavor complexity, Robusta beans are often used in espresso blends for their crema-enhancing properties and affordability.
In addition to its diverse array of flavors and profiles, coffee offers a range of potential health benefits when consumed in moderation. Rich in antioxidants such as chlorogenic acid and caffeine, coffee has been linked to improved cognitive function, enhanced physical performance, and reduced risks of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. Moreover, coffee consumption has been associated with liver protection, mood enhancement, and potential weight management benefits. Regular intake of coffee has also been correlated with a lower risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. However, it’s important to note that individual responses to coffee can vary, and excessive consumption may lead to adverse effects such as increased heart rate, anxiety, and disrupted sleep patterns. As such, moderation is key to enjoying the taste and health benefits of coffee while minimizing potential risks.
Should Use Black Coffee before or after workout session?
If you maintain a consistent exercise regimen, it’s important to adjust your caffeine intake accordingly. Certainly, caffeine provides an immediate energy boost, which can be beneficial for reaching fitness objectives during your workout sessions. However, it’s essential to consume black coffee at the right time to maximize these advantages.
The optimal timing for consuming this beverage is approximately 45 to 60 minutes before exercising. This window allows your body sufficient time to metabolize and absorb the caffeine into your system. This timing is supported by scientific research as well!
It’s advisable not to exceed 2 cups of coffee before a workout, as each cup typically contains around 100 mg of caffeine. This amount is adequate to keep you alert and invigorated throughout the day. Overconsumption may lead to insomnia or disrupt your sleep patterns if the dosage is excessive.
Best Time:
The best time to drink it is a few hours after waking up, preferably after breakfast. Sipping black coffee on an empty stomach can lead to several health issues, such as IBS, heartburn, indigestion, and vomiting.
Nutritional benefits of Coffee:
100ml portion of coffee, with milk contains
- 7kcals/31KJ
- 0.5g protein
- 0.4g fat
- 0.5g carbohydrates
8 health benefits of Coffee:
1. Boost Metabolism: Coffee boosts the metabolism process primarily through its caffeine content. When consumed, caffeine stimulates the central nervous system, leading to increased neural activity and the release of neurotransmitters like dopamine and norepinephrine. This stimulation can elevate metabolic rate and promote the breakdown of fat cells, resulting in increased energy expenditure. Additionally, caffeine may enhance the release of fatty acids into the bloodstream, further contributing to metabolic activity.
2. Improved Physical Performance: Caffeine stimulates the release of adrenaline, which can enhance physical performance by increasing endurance, strength, and power output. Drinking coffee before exercise may help improve athletic performance and reduce perceived exertion.
A study from 2017 showed that drinking caffeine helped people cycle longer before feeling tired. In fact, it increased the time to exhaustion by up to 12%, and participants felt less tired during the exercise.
3. Potential Weight Management: Coffee may aid in weight management by boosting metabolism and suppressing appetite. Caffeine can increase thermogenesis (the body’s production of heat), leading to greater calorie burning. Additionally, coffee may stimulate the breakdown of fat cells and improve insulin sensitivity.
4. Liver Protection: Coffee has protective effects on the liver and may help prevent liver cirrhosis, fatty liver disease, and liver cancer. Regular coffee consumption has been associated with lower levels of liver enzymes, indicating improved liver function.
5. Improve Mental Agility: Coffee can aid certain individuals in sustaining alertness and vitality due to its caffeine component. Upon consumption, coffee is absorbed into the bloodstream and proceeds to stimulate specific neurons in the brain, potentially enhancing memory, mood, energy, and cognitive abilities when ingested responsibly. This is achieved through the inhibition of adenosine receptors in the brain, leading to heightened levels of neurotransmitters such as dopamine, which play a role in regulating energy levels and enhancing concentration.
6. Help Live Longer: A huge study (of half a million Europeans) suggests that having three cups of coffee per day may lengthen lifespan. According to the study published in the European Journal of Preventive Cardiology.
Results showed those who drank between 0.5-3 cups per day were 12 per cent less likely to die, compared to non-coffee drinkers by the end of the study. Meanwhile, they were 17 per cent less likely to die from cardiovascular disease, and 21 per cent less likely to have a stroke compared to non-coffee drinkers.
7. Balance Blood Sugar Level: Drinking coffee moderately might decrease the chance of getting type 2 diabetes, but more studies are required to confirm this. One possible reason is believed to be coffee’s capacity to maintain the health of beta cells in the pancreas. These cells produce insulin, a hormone that manages blood sugar levels.
8. Mood Enhancement: Coffee consumption is often associated with improved mood and a reduced risk of depression. Caffeine can increase the production of neurotransmitters like dopamine and serotonin, which regulate mood and feelings of well-being.