The main effects of caffeine in fitness and weight loss are:
Weight control:Caffeine can increase the rate at which the body consumes calories. One study found that 100 mg of caffeine (about 1 cup of coffee) can accelerate fat decomposition and increase the body's metabolic rate by 100%. Three to four, increase the consumption of heat energy, drink it in moderation, and have a weight loss effect. Everyone knows that subcutaneous fat is stored in adipocytes. If you want to lose fat, you need to make your fat cells as small as possible. Caffeine can significantly increase calorie burning and expel fat from fat cells, making fat cells smaller and assisting in fat loss.
Improve athletic ability: In addition, caffeine has the effect of refreshing the mind and enhancing endurance. Therefore, it is best not to take it at night, otherwise it will be easy to suffer from insomnia.
It is also found in some common nutritional supplements. Such as: Fat Killer Elite, Nitrogen Pump, etc. Below
Although homemade products may not achieve the results of products produced by professional manufacturers, you can still obtain some of these benefits through a caffeinated diet. Drink 2-3 cups of strong coffee. People who are working out and losing weight should take 200-400mg of caffeine between each meal, 2-3 times a day, and 30-60 minutes before training. It can improve weight loss efficiency.
Reference for caffeine content in daily diet
Espresso: 56 grams, 100 mg
Steamed coffee: Drip method, 230 grams, 184 mg; filter method, 128 mg
Instant coffee: 230g, 104mg
Red Bull: 230 grams, 80 mg
Instant tea (bag): 230g, 50mg
Green tea: 230 grams, 15 mg.