{"componentChunkName":"component---src-templates-blog-post-tsx","path":"/blog/nutrition/how-caffeine-can-help-you-lose-weight","result":{"data":{"en":{"id":"e905cf98-eb66-59f2-b82b-052836b29c90","title":"How caffeine can help you lose weight without harming your health","subTitle":{"content":"How much coffee will benefit and how to combine it with sports"},"priority":20,"slug":"how-caffeine-can-help-you-lose-weight","publishedDate":"01.05.2023","mainImage":{"fixed":{"src":"//images.ctfassets.net/vyvc8tqwnbr3/7E6RoC1K5pVvCzHIy9hwjb/ed86884f8d8dcb63760f0bd519f3258c/pexels-lina-kivaka-1879321.jpg?w=514&q=100&fit=fill"},"title":"how caffeine can help you lose weight","description":"more about nutrition on Wispence blog"},"connectedCategory":{"category":"Nutrition","slug":"nutrition"},"body":{"json":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Coffee is one of the most popular drinks on our planet. There is an opinion that coffee and sports are incompatible. And many, starting to play sports, limit the use of their favorite drink, as they have some concerns about it - will coffee harm the body? On the other hand, there is an opinion that the drink, beloved by many, on the contrary, helps to lose weight and achieve better sports results. So is it possible to combine coffee and sports?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Features of the effect of caffeine on the body","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Each of us needs caffeine from time to time - a natural and safe, in the right doses, stimulant.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The annual world consumption of caffeine is about 12,000 tons.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The distribution of consumption looks like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"54% - coffee","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"43% - tea","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"3% - food and stuff.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Those who constantly monitor their weight know that there are zero calories in a cup of black coffee without sugar. At the same time, one cup of coffee is 300 antioxidants.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Coffee lovers are much less likely to visit the dentist. The elements contained in this drink prevent bacteria from settling on tooth enamel.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you drink 4 cups of coffee daily, it can minimize the risk of gallstones and cirrhosis of the liver. What's more, coffee drinkers are 60% less likely to develop Parkinson's or Alzheimer's disease.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Caffeine begins to act 20-30 minutes after consumption. ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/8936399/"},"content":[{"data":{},"marks":[],"value":"Studies conducted in England","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" и ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S1388245703002554"},"content":[{"data":{},"marks":[],"value":"Japan ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"showed that after morning cups of coffee need to take a nap 20-30 minutes. The fact is that when we are awake, our cells use up energy, after which adenosine (the fatigue molecule) suppresses brain activity. To free up space on the receptors of the brain, you need to sleep after a cup of coffee. During this time, adenosine will leave the receptors, and the caffeine drunk in advance will take them. When you wake up, you will feel refreshed. So coffee in bed is a double benefit.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Caffeine stimulates brain activity, temporarily improving memory, perception, reflexes and thinking. The European Food Safety Authority (EFSA) has concluded that there is a causal relationship between a 75mg serving of caffeine and increased alertness and alertness.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Caffeine affects the same areas of the brain as amphetamines, heroin, and cocaine. Just not as much. However, an individual's response to caffeine can vary from person to person depending on genetics. Caffeine increases dopamine levels, which makes you happier and blocks adenosine receptors, keeping you awake.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Caffeine addiction, as a separate disease, is considered when consuming more than 500 mg of caffeine per day, although the risk of its occurrence still exists.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"But it is also known that caffeine causes not only psychological, but also physical dependence. Withdrawal begins 12-24 hours after caffeine withdrawal and can last from 2 to 9 days.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"vyvc8tqwnbr3","contentful_id":"vyvc8tqwnbr3"}},"id":"c3z9Bcth18tgVSbRPC4tFBI","type":"Asset","createdAt":"2023-05-01T10:15:41.753Z","updatedAt":"2023-05-01T10:15:41.753Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment","contentful_id":"master"}},"publishedVersion":12,"revision":1,"contentful_id":"3z9Bcth18tgVSbRPC4tFBI"},"fields":{"title":{"ru-RU":"кофе","en-US":"coffee"},"description":{"ru-RU":"больше о здоровье и питании в блоге Wispence","en-US":"more about health and nutrition on the Wispence blog"},"file":{"ru-RU":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/3z9Bcth18tgVSbRPC4tFBI/c8270e87134c0e9dcf491ac524cfc296/pexels-baryslau-shoot-12165325.jpg","details":{"size":1987867,"image":{"width":4288,"height":2848}},"fileName":"pexels-baryslau-shoot-12165325.jpg","contentType":"image/jpeg"},"en-US":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/3z9Bcth18tgVSbRPC4tFBI/e576eb2ef4bacd0c79262e87ac132bd8/pexels-baryslau-shoot-12165325.jpg","details":{"size":1987867,"image":{"width":4288,"height":2848}},"fileName":"pexels-baryslau-shoot-12165325.jpg","contentType":"image/jpeg"}}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"In order not to harm your health, you should remember the average caffeine content in different types of coffee:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Filtered coffee - 125 ml of product - 85 mg of caffeine","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Espresso - 30 ml of product - 60 mg of caffeine","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Instant coffee - 125 ml of product - 65 mg of caffeine","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Decaffeinated coffee - 125 ml product - 3 mg caffeine","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Tea - leaves or bags - 150 ml of product - 32 mg of caffeine.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hot chocolate - 150 ml of product - 4 mg of caffeine.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Energy drinks - 330 ml of product - 80 mg of caffeine","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Milk chocolate - 30 g of the product - 6 mg of caffeine.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Dark chocolate - 30 g of product - 60 mg of caffeine.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Caffeine is added to many popular drinks. It is also an ingredient in pharmaceuticals and some over-the-counter medicines, including pain relievers, dietary supplements, and cold and flu medicines.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"But be careful, because everything needs a healthy measure. An overdose of caffeine can lead to death. The lethal dose of caffeine for a person is 150-200 mg per kilogram of weight, that is, for a 76 kg person, the lethal dose is 76 cups (1 cup = 200 mg of caffeine) of strong ground coffee.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Caffeine and sports","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you drink a cup of coffee before training, then the activity of nerve cells in the human body increases, which contributes to the release of adrenaline during training. Thanks to this, you can increase the duration of your workout and, as a result, burn more fat with less effort.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"A group of researchers led by Ramirez Maurizio-Maldonaldo claims that a serving of strong coffee half an hour before an intense workout helps burn fat. The results of the study were published in the prestigious medical journal Journal of the International Society of Sports Nutrition.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Scientists have set themselves the task of finding out whether it is true that caffeine enhances oxidative processes in the body and helps burn fat. The researchers asked a group of 15 men to drink coffee (or a placebo, which they were unaware of) the night before a workout. Moreover, a schedule was developed for them from 8 a.m. to 5 p.m., in order to track the effectiveness also by the time of day.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The results of the study showed that a dose of caffeine half an hour before training promotes fat burning. At the same time, the effect was enhanced for patients who were engaged in fitness in the afternoon. Another important clarification is that all patients were engaged in aerobic exercise.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"According to Francisco Amaro, one of the authors of the study, caffeine is better at burning fat if a person exercises on an empty stomach. Therefore, the study provides direct evidence that the combination of metered caffeine intake and afternoon aerobic exercise is the best option for people who want to increase fat burning and lose weight.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"But do not forget about the adverse effects of drinking coffee. If a person suffers from cardiovascular diseases, then drinking coffee before training is strictly prohibited. In this case, it is better to switch to black or green tea, you can also drink cocoa with milk. Even with caution, coffee should be consumed by those who suffer from gastritis or ulcers.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Before training, it is very important that the body does not lose fluid, and coffee is a strong diuretic. If you don’t care what kind of coffee you drink, the main thing is the coffee aroma, then it’s better to pay attention to decaffeinated coffee.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The human body is the most advanced engine in the world and, like any other mechanism, runs on fuel - for example, glucose provides it with the necessary energy. However, there is practically no “free” glucose in the cells of our body, which is why we get tired so quickly during physical exertion. If you consume 5 mg of caffeine per kilogram of body weight, it will allow your body to use fat as fuel instead of glucose, which will lead to an increase in endurance and strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The stimulating effect of caffeine helps athletes set records, so the International Olympic Committee forbade competitors to take caffeine and, if suddenly more than 12 micrograms (5 cups of coffee) of this substance is found in the body of an athlete, he will be immediately disqualified.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Since the content of caffeine in drinks and foods is very diverse, the amount of such products should be adjusted in accordance with the effect of caffeine on our body.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As they say - everything should be in moderation, and a hot cup of coffee or fragrant chocolate should bring pleasure, joy and health benefits.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"}}},"ru":{"id":"883e94ff-f118-56cc-9e94-b8c91f78ba14","title":"Как кофеин поможет похудеть без вреда здоровью","subTitle":{"content":"Сколько кофе принесет пользы  и как совмещать со спортом"},"priority":20,"slug":"how-caffeine-can-help-you-lose-weight","publishedDate":"01.05.2023","mainImage":{"fixed":{"src":"//images.ctfassets.net/vyvc8tqwnbr3/7E6RoC1K5pVvCzHIy9hwjb/577c4300c28fd70cc8e66b8915ac4e11/pexels-lina-kivaka-1879321.jpg?w=514&q=100&fit=fill"},"title":"как кофеин поможет скинуть вес","description":"больше о питании в блоге Wispence"},"connectedCategory":{"category":"Питание","slug":"nutrition"},"body":{"json":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Кофе - один из самых популярных напитков на нашей планете. Бытует мнение, что кофе и спорт несовместимы. И многие, начиная заниматься спортом, ограничивают употребление любимого напитка, так как имеют некие опасения насчет него - не навредит ли кофе организму? С другой стороны, есть мнение, что любимый многими напиток наоборот помогает похудеть и добиться лучших спортивных результатов. Так можно ли совмещать кофе и спорт? ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Особенности действия кофеина на организм","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Каждый из нас время от времени нуждается в кофеине - естественном и безопасном, в правильных дозах, стимуляторе.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ежегодное мировое потребление кофеина составляет около 12 000 тонн.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Распределение потребления выглядит следующим образом:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"54% – кофе","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"43% – чай","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"3% – еда и прочее.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Те, кто постоянно следят за своим весом, знают, что в чашке черного кофе без сахара -  ноль калорий.  В то же время одна чашка кофе – это 300 антиоксидантов.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Кофеманы гораздо реже посещают стоматолога. Содержащиеся в этом напитке элементы не дают бактериям оседать на зубной эмали.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Если ежедневно выпивать 4 чашечки кофе, это сможет минимизировать риск возникновения камней в желчном пузыре и заболевание циррозом печени. Более того, у любителей кофе на 60% снижается шанс заболеть  болезнью Паркинсона или Альцгеймера.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Начинает действовать кофеин через 20-30 минут после употребления. ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/8936399/  https://pubmed.ncbi.nlm.nih.gov/8936399/)"},"content":[{"data":{},"marks":[],"value":"Исследования проведенные в Англии","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" и ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S1388245703002554"},"content":[{"data":{},"marks":[],"value":"Японии","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" показали, что после утренней чашки кофе  необходимо вздремнуть 20-30 минут. Дело в том, что когда мы бодрствуем, наши клетки расходуют энергию, после чего аденозин (молекула усталости) подавляет активность мозга. Чтобы освободить место на рецепторах мозга, нужно поспать после чашки кофе. За это время аденозин уйдет из рецепторов, а выпитый заранее кофеин займет их. Проснувшись, вы почувствуете бодрость. Так что кофе в кровать – двойная польза. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Кофеин стимулирует мозговую активность, временно улучшая память, восприятие, рефлексы и мышление. Европейский орган по безопасности пищевых продуктов (EFSA) пришел к выводу, что существует причинно-следственная связь между порцией кофеина 75 мг и повышенным вниманием и бдительностью.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Кофеин влияет на те же участки мозга, что и амфетамин, героин и кокаин. Только не так сильно. Однако индивидуальная реакция на кофеин может отличаться у разных людей в зависимости от генетики.  Кофеин увеличивает уровень дофамина, который делает вас счастливее и блокирует аденозиновые рецепторы, не давая вам заснуть.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Привыкание к кофеину, как отдельная болезнь, считается при потреблении более 500 мг кофеина в день, хотя риск его возникновения все же существует.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Но также известно, что кофеин вызывает не только психологическую, но и физическую зависимость. Ломка начинается спустя 12-24 часов после отказа от кофеина и может длиться от 2 до 9 дней.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"vyvc8tqwnbr3","contentful_id":"vyvc8tqwnbr3"}},"id":"c3z9Bcth18tgVSbRPC4tFBI","type":"Asset","createdAt":"2023-05-01T10:15:41.753Z","updatedAt":"2023-05-01T10:15:41.753Z","environment":{"sys":{"id":"master","type":"Link","linkType":"Environment","contentful_id":"master"}},"publishedVersion":12,"revision":1,"contentful_id":"3z9Bcth18tgVSbRPC4tFBI"},"fields":{"title":{"ru-RU":"кофе","en-US":"coffee"},"description":{"ru-RU":"больше о здоровье и питании в блоге Wispence","en-US":"more about health and nutrition on the Wispence blog"},"file":{"ru-RU":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/3z9Bcth18tgVSbRPC4tFBI/c8270e87134c0e9dcf491ac524cfc296/pexels-baryslau-shoot-12165325.jpg","details":{"size":1987867,"image":{"width":4288,"height":2848}},"fileName":"pexels-baryslau-shoot-12165325.jpg","contentType":"image/jpeg"},"en-US":{"url":"//images.ctfassets.net/vyvc8tqwnbr3/3z9Bcth18tgVSbRPC4tFBI/e576eb2ef4bacd0c79262e87ac132bd8/pexels-baryslau-shoot-12165325.jpg","details":{"size":1987867,"image":{"width":4288,"height":2848}},"fileName":"pexels-baryslau-shoot-12165325.jpg","contentType":"image/jpeg"}}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Чтобы не навредить своему здоровью следует помнить  о среднем содержание кофеина в разных видах кофе:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Кофе фильтрованный - 125 мл продукта - 85 мг кофеина","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Эспрессо – 30 мл продукта – 60 мг кофеина","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Кофе растворимый - 125 мл продукта - 65 мг кофеина","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Кофе без кофеина – 125 мл продукта – 3 мг кофеина","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Чай – листья или пакетики – 150 мл продукта – 32 мг кофеина.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Горячий шоколад – 150 мл продукта – 4 мг кофеина.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Энергетические напитки - 330 мл продукта - 80 мг кофеина","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Молочный шоколад - 30 г продукта -6 мг кофеина.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Черный шоколад – 30 г продукта – 60 мг кофеина.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Кофеин добавляют во многие популярные напитки. Он также является ингредиентом фармацевтических препаратов и некоторых безрецептурных лекарств, включая обезболивающие, диетические добавки и лекарства от простуды и гриппа.\n\nНо будьте осторожны, ведь во всем нужна здоровая мера. Передозировка кофеином может привести к смерти. Летальная доза кофеина для человека составляет 150-200 мг на килограмм веса, то есть, для 76-килограммового человека, летальная доза это -  76 чашек (1 чашка = 200 мг кофеина) крепкого молотого кофе.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Кофеин и спорт","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Если выпить чашку кофе перед тренировкой, то в организме человека повышается активность нервных клеток, что способствует выбросу адреналина во время тренировок. Благодаря этому можно увеличить продолжительность тренировки и, как результат, сжечь больше жира при меньших усилиях.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Группа исследователей во главе Рамиреса Маурицио-Мальдональдо утверждает, что порция крепкого кофе за полчаса до интенсивной тренировки способствует сжиганию жиров. Результаты исследования были опубликованы в авторитетном медицинском издании Journal of the International Society of Sports Nutrition.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ученые поставили перед собой задачу выяснить, правда ли, что кофеин усиливает окислительные процессы в организме и помогает сжигать жиры. Ученые попросили группу из 15 мужчин употреблять кофе (или плацебо, о чем они и не подозревали) накануне спортивных тренировок. Причем для них разработали расписание с 8 до 17 часов, чтобы отследить эффективность еще и по времени суток.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Результаты исследования показали, что доза кофеина за полчаса до тренировки способствует сжиганию жира. При этом эффект усиливался для пациентов, которые занимались фитнесом во второй половине дня. Еще одно важное уточнение – все пациенты занимались аэробными нагрузками.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"По словам Франциско Амаро, одного из авторов исследования, лучше кофеин способствует сжиганию жира, если человек занимается натощак. Поэтому исследование непосредственно свидетельствует о том, что сочетание дозированного употребления кофеина и аэробных упражнений во второй половине дня является оптимальным вариантом для людей, желающих повысить сжигание жира и похудеть.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Но не стоит забывать о неблагоприятных последствиях от употребления кофе. Если человек страдает сердечно-сосудистыми заболеваниями, то пить кофе перед тренировкой категорически запрещается. В таком случае лучше перейти на чёрный или зеленый чай, также можно пить какао с молоком. Еще ​​с осторожностью следует употреблять кофе тем, кто страдает гастритом или язвой.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Перед тренировкой очень важно, чтобы организм не терял жидкость, а кофе является сильным мочегонным средством. Если вам не важно, какой кофе пить, главное – это кофейный аромат, то лучше обратить внимание на кофе без кофеина.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Человеческий организм является самым совершенным двигателем в мире и как любой другой механизм работает на топливе – например, глюкоза обеспечивает его необходимой энергией. Однако в клетках нашего организма практически нет «свободной» глюкозы, поэтому во время физических нагрузок мы так быстро устаем. Если употребить 5 мг кофеина на килограмм веса, то это позволит вашему организму использовать в качестве топлива жиры, а не глюкозу, что приведет к увеличению показателей выносливости и силы. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Стимулирующее действие кофеина помогает атлетам ставить рекорды, поэтому Международный Олимпийский Комитет запретил соревнующимся принимать кофеин и, если вдруг в организме атлета будет обнаружено более 12 мкг (5 чашек кофе) этого вещества, то он будет немедленно дисквалифицирован.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Исходя из того, что содержание кофеина в напитках и продуктах очень разнообразно, то количество таких продуктов нужно корректировать в соответствии с воздействием кофеина на наш организм. Больше о том, как правильно скорректировать потребление кофе и сбалансировано питаться вы можете узнать на ","nodeType":"text"},{"data":{"uri":"https://wispence.com/uk/challenge/nutrition/"},"content":[{"data":{},"marks":[],"value":"курсе Wispence “Рацион на жизнь”","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", где наш нутрициолог раскрывает секреты здорового питания и индивидуального подхода к корректировке вашего рациона.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Как говориться – все должно быть в меру, а горячая чашечка кофе или ароматный шоколад -  приносить удовольствие, радость и пользу для здоровья.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"}}}},"pageContext":{"slug":"how-caffeine-can-help-you-lose-weight","language":"en","i18n":{"language":"en","languages":["en","ru","uk"],"languageReplacements":{"ab":"ru","az":"ru","az_AZ":"ru","ba":"ru","be":"ru","be_BY":"ru","bg":"ru","bg_BG":"ru","cs":"ru","cs_CZ":"ru","cu":"ru","cv":"ru","et":"ru","et_EE":"ru","hr":"ru","hr_BA":"ru","hr_HR":"ru","hu":"ru","hu_HU":"ru","ka":"ru","ka_GE":"ru","kk":"ru","kk_KZ":"ru","kv":"ru","lv":"ru","lv_LV":"ru","mn":"ru","mn_Cyrl":"ru","mn_Cyrl_MN":"ru","mn_MN":"ru","pl":"ru","pl_PL":"ru","ro":"ru","ro_MD":"ru","ro_RO":"ru","ru_BY":"ru","ru_KG":"ru","ru_KZ":"ru","ru_MD":"ru","ru_RU":"ru","ru_UA":"ru","sk":"ru","sk_SK":"ru","sl":"ru","sl_SL":"ru","sq":"ru","sq_AL":"ru","sq_MK":"ru","sq_XK":"ru","sr":"ru","sr_BA":"ru","sr_Cyrl":"ru","sr_Cyrl_BA":"ru","sr_Cyrl_ME":"ru","sr_Cyrl_RS":"ru","sr_Cyrl_XK":"ru","sr_Latn":"ru","sr_Latn_BA":"ru","sr_Latn_ME":"ru","sr_Latn_RS":"ru","sr_Latn_XK":"ru","sr_ME":"ru","sr_RS":"ru","sr_XK":"ru","tk":"ru","tk_TM":"ru","tr":"ru","tr_CY":"ru","tr_TR":"ru","uk_UA":"uk","uz":"ru","uz_AF":"ru","uz_Arab":"ru","uz_Arab_AF":"ru","uz_Cyrl":"ru","uz_Cyrl_UZ":"ru","uz_Latn":"ru","uz_Latn_UZ":"ru","uz_UZ":"ru"},"defaultLanguage":"en","routed":false,"resources":{"en":{}},"originalPath":"/blog/nutrition/how-caffeine-can-help-you-lose-weight","path":"/blog/nutrition/how-caffeine-can-help-you-lose-weight"}}},"staticQueryHashes":["267408854","4240315803"]}