Caffeine and Cardio?

Question
Hello there. I have heard that consuming caffeine before embarking upon a cardio session can help burn fat and increase performance. Is there truth to this claim?

I am a 21 y/o male who is quite fit. Currently im drinking one strong cup of coffee before i run. Weight (fat) loss is not a goal, however, being as fit as possible is.

Am i benefiting from taking caffeine before i run? Furthermore, does the sugar that i put into the brew to help the taste have any negative effects?

Finally, could you please recommend what i should eat/drink before a cardio session.

Thank you very much for your time.

Answer
Hi Jamie,

Yes, caffeine has been shown to improve performance.  But I have to caution you in using it excessively.  A diet high in caffeine has also been shown to cause bone loss in women, if consumed during their adult lives.  

I don't think the sugar will have a serious negative effect on you.  Keep in mind because it is a simple carb the energy you recieve from it will not last long.  Since you are only using a small amount for taste you will be okay.

Consume a small meal before you run about 1  - 2 hour prior to a run; some people recommend 30 minutes prior to a run.  You don't want your body to compete with sending your blood supply to digest your food compared to sending to your muscles.  For that reason consume small portion.  You want to consume foods like 6 oz yogurt, 1/2 bagel with peanut butter and 4 - 6 oz juice, sweet potato and about 3 oz or less or protein (chicken, fish, etc).  

Many experts recommend that carry a drinking bottle with you on your run to replace fluids as you loose them.  
One easy recommendation is to weight yourself before your run and after.  For every pound you loose, drink 2 cups of fluids.  If you are running more than a hour drink something with eletrolytes in it.

Best Regards,

Helen  

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