2. Nutritional Values Of Coffee
Coffee itself is a drink that contains virtually no calories. One cup (220 ml) provides: 4.40 Kcal, 0.59 g carbohydrates, 0.33g protein and 0g fat. Additives such as milk, syrups, sprinkles, chocolate, sugar and whipped cream make it a calorie bomb. An interesting fact: brewing time in a pressure espresso machine (the most common way of preparing coffee in cafes) also affects the caloric content of the drink. The longer the extraction time (above 30 seconds), the more caloric we get the final product.
Despite the fact that coffee practically does not provide energy, it contains numerous nutrients that make it classified as a healthy drink. Contains 900 various substances including but not limited to all known caffeine but also organic acids, essential oils, phenolic compounds (mainly the aforementioned chlorogenic acid) or vitamins. The exact composition depends on the source, type and method of preparation. Those substances that have given coffee a special place in the diet of cyclists. It is not just an excuse for meetings and breaks during cycling escapades, it has much more benefits. Here are some facts about coffee.
Caffeine improves endurance. Share on X
Caffeine is a substance that affects the central nervous system by directly affecting brain functions. It acts antagonistically, i.e. in contrast to adenosine A1 and A2 receptors. What does it mean? Adenosine is a neurotransmitter that has inhibitory effects on both the nervous and cardiovascular systems. After drinking a cup of coffee, caffeine attaches to the adenosine receptor and prevents adenosine from attaching. However, the combination of caffeine with the A1 receptor produces slightly different effects than its attachment to the A2 receptor. When caffeine binds to the A1 receptor, the release of neurotransmitters: acetylcholine, dopamine and noradrenaline, increases. It manifests itself in the stimulation of the body, acceleration of heart rate and dilatation of blood vessels. However, by connecting with the A2 receptor, it stimulates the transmission of nerve stimuli. The effects we feel every day are stimulation and an increase in our concentration and attention. There are many of studies confirming the positive effect of caffeine contained in coffee on increasing endurance during training. One of them was a study conducted in 2019 at Coventry University in the UK, which examined the impact of pre-workout coffee consumption. Participants covered a distance of 5 km on a stationary bike. Both men and women, the time taken to complete the task was shorter (on average 6 seconds for women, on average 9 seconds for men). In participants receiving placebo, the result remained the same as before the experiment.