{"id":23013,"date":"2023-09-14T08:51:57","date_gmt":"2023-09-14T06:51:57","guid":{"rendered":"https:\/\/www.coffeedesk.pl\/blog\/?p=23013"},"modified":"2024-02-22T12:18:19","modified_gmt":"2024-02-22T11:18:19","slug":"kawa-przed-albo-po-treningu-pic-czy-nie","status":"publish","type":"post","link":"https:\/\/www.coffeedesk.pl\/blog\/kawa-przed-albo-po-treningu-pic-czy-nie\/","title":{"rendered":"Kawa przed albo po treningu \u2013 pi\u0107 czy nie?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Kawa znana jest ze swoich w\u0142a\u015bciwo\u015bci pobudzaj\u0105cych i zwi\u0119kszaj\u0105cych poziom energii w ci\u0105gu dnia \u2013 ze wzgl\u0119du na to cz\u0119sto zaczynamy od niej dzie\u0144 oraz ch\u0119tnie si\u0119gamy po ni\u0105, gdy dopadnie nas popo\u0142udniowe zm\u0119czenie. Mi\u0142o\u015bnicy sportu mog\u0105 zastanawia\u0107 si\u0119, czy wypicie <a href=\"https:\/\/www.coffeedesk.pl\/akcesoria\/naczynia\/filizanki\/\" target=\"_blank\" rel=\"noopener\">fili\u017canki<\/a> kawy przed porannym bieganiem lub popo\u0142udniowym wyj\u015bciem na si\u0142owni\u0119 to dobry pomys\u0142. Czy kofeina przed treningiem jest zdrowa? A mo\u017ce lepiej pi\u0107 kaw\u0119 po treningu? Przyjrzyjmy si\u0119 <a href=\"https:\/\/www.coffeedesk.pl\/blog\/wlasciwosci-kawy-i-skutki-jej-picia\/\" target=\"_blank\" rel=\"noopener\">zaletom i wadom picia kawy<\/a> przed i po wysi\u0142ku fizycznym!<\/span><\/p>\n<p><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone wp-image-23019 size-medium pk-lazyload\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAyAAAAIVAQMAAAATfgmBAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAEtJREFUeNrtwQENAAAAwqD3T20ON6AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAATgzSSQABp\/elWgAAAABJRU5ErkJggg==\"  alt=\"M\u0119\u017cczyzna z kaw\u0105 przed treningiem\"  width=\"800\"  height=\"533\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 800px) 100vw, 800px\"  data-pk-src=\"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/IMG_9437-800x533.jpg\"  data-pk-srcset=\"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/IMG_9437-800x533.jpg 800w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/IMG_9437-1160x773.jpg 1160w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/IMG_9437-1536x1024.jpg 1536w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/IMG_9437-320x213.jpg 320w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/IMG_9437-560x373.jpg 560w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/IMG_9437.jpg 1920w\" ><\/p>\n<h2 id=\"kawa-przed-treningiem-czy-mozna-ja-pic\"><strong>Kawa przed treningiem \u2013 czy mo\u017cna j\u0105 pi\u0107?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.coffeedesk.pl\/kawa\/\" target=\"_blank\" rel=\"noopener\">Kawa<\/a> mo\u017ce na kilka sposob\u00f3w korzystnie wp\u0142ywa\u0107 na organizm przed wysi\u0142kiem fizycznym.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Zwi\u0119ksza czujno\u015b\u0107:<\/b><span style=\"font-weight: 400;\"> Kofeina zawarta w kawie jest naturalnym stymulantem, kt\u00f3ry mo\u017ce zwi\u0119kszy\u0107 czujno\u015b\u0107 i pom\u00f3c w zwalczaniu zm\u0119czenia. Kawa mo\u017ce wi\u0119c sprawi\u0107, \u017ce ch\u0119tniej ruszysz na trening oraz poprawi si\u0119 Tw\u00f3j refleks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Poprawia wydajno\u015b\u0107 fizyczn\u0105<\/b><span style=\"font-weight: 400;\">: Badania wykaza\u0142y, \u017ce spo\u017cycie kofeiny mo\u017ce poprawi\u0107 wytrzyma\u0142o\u015b\u0107, si\u0142\u0119 i moc podczas trening\u00f3w dzi\u0119ki zwi\u0119kszeniu przep\u0142ywu krwi do mi\u0119\u015bni i serca. Kawa mo\u017ce wi\u0119c pom\u00f3c w wykonywaniu intensywnych \u0107wicze\u0144 i zwi\u0119kszy\u0107 og\u00f3ln\u0105 wytrzyma\u0142o\u015b\u0107 sportow\u0105.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Szybsze spalanie t\u0142uszczu<\/b><span style=\"font-weight: 400;\">: Kofeina mo\u017ce r\u00f3wnie\u017c wspomaga\u0107 wykorzystanie zgromadzonego t\u0142uszczu jako \u017ar\u00f3d\u0142a energii podczas \u0107wicze\u0144. Dzieje si\u0119 tak dlatego, \u017ce kofeina spowalnia proces rozpadu glikogenu \u2013 w\u0119glowodan\u00f3w, kt\u00f3re stanowi\u0105 dla sportowc\u00f3w swego rodzaju rezerw\u0119 energetyczn\u0105. W wyniku tego organizm zmuszony jest do spalania t\u0142uszczu.<\/span><\/li>\n<\/ul>\n<p><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone wp-image-23022 size-full pk-lazyload\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAx8AAAIVAQMAAACKhtA0AAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAEtJREFUeNrtwQENAAAAwqD3T20ON6AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAATgzSSQABp\/elWgAAAABJRU5ErkJggg==\"  alt=\"Fili\u017canki z kaw\u0105\"  width=\"799\"  height=\"533\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 799px) 100vw, 799px\"  data-pk-src=\"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/53014822596_6ed16683d6_c.jpg\"  data-pk-srcset=\"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/53014822596_6ed16683d6_c.jpg 799w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/53014822596_6ed16683d6_c-320x213.jpg 320w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/53014822596_6ed16683d6_c-560x374.jpg 560w\" ><\/p>\n<p><span style=\"font-weight: 400;\">Wypicie kawy przed treningiem ma wi\u0119c wiele zalet, ale jest kilka kwestii, kt\u00f3re trzeba wzi\u0105\u0107 pod uwag\u0119.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Indywidualna tolerancja:<\/b><span style=\"font-weight: 400;\"> Ka\u017cdy cz\u0142owiek mo\u017ce mie\u0107 inny poziomy wra\u017cliwo\u015bci na kofein\u0119 \u2013 niekt\u00f3rzy mog\u0105 do\u015bwiadcza\u0107 dr\u017cenia, przyspieszonego rytmu serca lub dolegliwo\u015bci \u017co\u0142\u0105dkowo-jelitowych po spo\u017cyciu kawy, co z pewno\u015bci\u0105 negatywnie wp\u0142ywa na do\u015bwiadczenie treningowe.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Odwodnienie<\/b><span style=\"font-weight: 400;\">: Kawa dzia\u0142a moczop\u0119dnie, co oznacza, \u017ce mo\u017ce potencjalnie prowadzi\u0107 do odwodnienia przy nadmiernym spo\u017cyciu i bez odpowiedniego uzupe\u0142niania wody. Zachowanie odpowiedniego nawodnienia przed, podczas i po treningu jest szczeg\u00f3lnie istotne w przypadku picia kawy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Zak\u0142\u00f3cenie snu<\/b><span style=\"font-weight: 400;\">: Spo\u017cywanie kawy zbyt blisko czasu snu mo\u017ce zak\u0142\u00f3ci\u0107 cykl, wp\u0142ywaj\u0105c na regeneracj\u0119 i og\u00f3ln\u0105 wydajno\u015b\u0107. Lepiej wi\u0119c unika\u0107 picia kawy na kilka godzin przed snem.<\/span><\/li>\n<\/ul>\n<h3 id=\"ile-czasu-przed-treningiem-wypic-kawe\"><strong>Ile czasu przed treningiem wypi\u0107 kaw\u0119?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Kofeina wch\u0142ania si\u0119 niezwykle szybko \u2013 wystarczy wypi\u0107 kaw\u0119 30-60 min przed treningiem, by cieszy\u0107 si\u0119 jej pozytywnym wp\u0142ywem na nasz organizm. Je\u015bli \u0107wiczysz wieczorem a Twoja wra\u017cliwo\u015b\u0107 na kofein\u0119 jest wysoka, pami\u0119taj, by zachowa\u0107 odpowiedni odst\u0119p mi\u0119dzy ostatni\u0105 fili\u017cank\u0105 kawy a p\u00f3j\u015bciem spa\u0107.\u00a0\u00a0<\/span><\/p>\n<p><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone wp-image-23024 size-full pk-lazyload\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAyAAAAIWAQMAAACV6nsvAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAEtJREFUeNrtwTEBAAAAwqD1T+1pCaAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAuAHSrgABEsIc4AAAAABJRU5ErkJggg==\"  alt=\"Szklanka kawy z lodem\"  width=\"800\"  height=\"534\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 800px) 100vw, 800px\"  data-pk-src=\"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/52962171764_1d0593e333_c.jpg\"  data-pk-srcset=\"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/52962171764_1d0593e333_c.jpg 800w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/52962171764_1d0593e333_c-320x214.jpg 320w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/52962171764_1d0593e333_c-560x374.jpg 560w\" ><\/p>\n<h2 id=\"kawa-po-treningu-pic-czy-nie\"><strong>Kawa po treningu \u2013 pi\u0107 czy nie?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">A jak b\u0119dzie dzia\u0142a\u0107 kawa po treningu si\u0142owym? Picie kawy po treningu nie przynosi a\u017c tyle korzy\u015bci, co jej spo\u017cycie przed treningiem. Jest jednak kilka pozytywnych aspekt\u00f3w. Dzi\u0119ki swoim w\u0142a\u015bciwo\u015bciom przeciwzapalnym i redukcji b\u00f3lu mi\u0119\u015bni kawa mo\u017ce pom\u00f3c w regeneracji po treningu. Je\u015bli odczuwasz zm\u0119czenie po treningu, kofeina mo\u017ce r\u00f3wnie\u017c pom\u00f3c poprawi\u0107 czujno\u015b\u0107 oraz skupienie. Kawa po treningu mo\u017ce by\u0107 r\u00f3wnie\u017c przyjemnym i relaksuj\u0105cym rytua\u0142em dope\u0142niaj\u0105cym wysi\u0142ek fizyczny.\u00a0<\/span><\/p>\n<h3 id=\"kawa-po-treningu-po-jakim-czasie-mozna-ja-wypic\"><strong><b>Kawa po treningu \u2013 po jakim czasie mo\u017cna j\u0105 wypi\u0107?<\/b> <\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Kaw\u0119 najlepiej wypi\u0107 min. 60 min po treningu \u2013 dzi\u0119ki temu organizm wejdzie ju\u017c w faz\u0119 regeneracji i b\u0119dzie m\u00f3g\u0142 wykorzysta\u0107 wspieraj\u0105ce w\u0142a\u015bciwo\u015bci kawy w tym procesie.\u00a0<\/span><\/p>\n<p><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone wp-image-23017 size-medium pk-lazyload\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAyAAAAIVAQMAAAATfgmBAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAEtJREFUeNrtwQENAAAAwqD3T20ON6AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAATgzSSQABp\/elWgAAAABJRU5ErkJggg==\"  alt=\"M\u0119\u017cczyzna po treningu\"  width=\"800\"  height=\"533\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 800px) 100vw, 800px\"  data-pk-src=\"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/IMG_9442-1160x773-1-800x533.jpg\"  data-pk-srcset=\"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/IMG_9442-1160x773-1-800x533.jpg 800w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/IMG_9442-1160x773-1-320x213.jpg 320w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/IMG_9442-1160x773-1-560x373.jpg 560w, https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/IMG_9442-1160x773-1.jpg 1160w\" ><\/p>\n<h2 id=\"jaka-kawe-najlepiej-pic-przed-i-po-treningu\"><strong>Jak\u0105 kaw\u0119 najlepiej pi\u0107 przed i po treningu?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Nie ma dowod\u00f3w na to, \u017ce okre\u015blony rodzaj napoju z kofein\u0105 lepiej lub gorzej sprawdza si\u0119 przed treningiem \u2013 warto wi\u0119c zwr\u00f3ci\u0107 uwag\u0119 na w\u0142asn\u0105 tolerancj\u0119 kofeiny oraz preferencje.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dla os\u00f3b, kt\u00f3re redukuj\u0105 wag\u0119, z pewno\u015bci\u0105 lepiej sprawdzi si\u0119 czarna kawa, bez dodatk\u00f3w takich jak mleko czy cukier. Mo\u017ce to by\u0107 np. <a href=\"https:\/\/www.coffeedesk.pl\/kawa\/metoda-parzenia\/espresso\/\" target=\"_blank\" rel=\"noopener\">espresso<\/a>,<\/span><span style=\"font-weight: 400;\"> kawa z <a href=\"https:\/\/www.coffeedesk.pl\/zaparzacze\/zaparzacze\/kawiarki\/\" target=\"_blank\" rel=\"noopener\">kawiarki<\/a> <\/span><span style=\"font-weight: 400;\">lub kubek <a href=\"https:\/\/www.coffeedesk.pl\/kawa\/metoda-parzenia\/przelewowe-metody-parzenia\/\" target=\"_blank\" rel=\"noopener\">kawy przelewowej<\/a>.<\/span><span style=\"font-weight: 400;\"> Ta ostatnia szczeg\u00f3lnie dobrze sprawdzi si\u0119 dla os\u00f3b lubi\u0105cych spory zastrzyk energii. Niezale\u017cnie od metody przygotowania, troszcz\u0105c si\u0119 o zdrowie i dobr\u0105 kondycj\u0119 fizyczn\u0105 warto wybra\u0107 dobrej jako\u015bci <a href=\"https:\/\/www.coffeedesk.pl\/kawa\/typ\/speciality\/\" target=\"_blank\" rel=\"noopener\">ziarna speciality<\/a>. <\/span><\/p>\n<h2 id=\"kawa-przed-czy-po-treningu-podsumowanie\"><strong>Kawa przed czy po treningu? Podsumowanie<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">W zale\u017cno\u015bci od zapotrzebowania organizmu, kawa mo\u017ce by\u0107 dobrym dodatkiem do okresu treningowego. Mo\u017cna mno\u017cy\u0107 jej zalety, ale trzeba pami\u0119ta\u0107 r\u00f3wnie\u017c o wadach. Je\u015bli wahasz si\u0119 nad pytaniem \u2013 czy\u00a0 mo\u017cna pi\u0107 kaw\u0119 po treningu, a mo\u017ce lepiej wypi\u0107 j\u0105 przed? \u2013 musisz pami\u0119ta\u0107, \u017ce wszystko zale\u017cy od indywidualnych predyspozycji.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Zobacz te\u017c: <a href=\"https:\/\/www.coffeedesk.pl\/blog\/akademia-coffeedesk-kawy-czarne-kompendium-wiedzy\/\" target=\"_blank\" rel=\"noopener\">Akademia Coffeedesk: Kawy czarne \u2013 kompedium wiedzy<\/a><\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"post-excerpt\">Kawa znana jest ze swoich w\u0142a\u015bciwo\u015bci pobudzaj\u0105cych i zwi\u0119kszaj\u0105cych poziom energii w ci\u0105gu dnia \u2013 ze wzgl\u0119du na to cz\u0119sto zaczynamy od niej dzie\u0144 oraz ch\u0119tnie si\u0119gamy po ni\u0105, gdy&hellip;<\/div>\n<div class=\"post-more\"><a href=\"https:\/\/www.coffeedesk.pl\/blog\/kawa-przed-albo-po-treningu-pic-czy-nie\/\" class=\"button button-primary button-effect\"><span>Czytaj wpis<\/span><span><i class=\"cs-icon cs-icon-arrow-right\"><\/i><\/span><\/a><\/div>\n","protected":false},"author":64,"featured_media":23022,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[34,35],"tags":[],"powerkit_post_featured":[],"class_list":{"0":"post-23013","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kawa","8":"category-zdrowie"},"acf":[],"author_display_name":"Zuza Raubo","author_url":"https:\/\/www.coffeedesk.pl\/blog\/author\/zuza-raubo\/","featured_image":"https:\/\/www.coffeedesk.pl\/blog\/wp-content\/uploads\/2023\/08\/53014822596_6ed16683d6_c.jpg","post_tags":[],"post_categories":["Kawa","Zdrowie"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Czy mo\u017cna pi\u0107 kaw\u0119 po treningu? \u2013 Blog Coffeedesk.pl<\/title>\n<meta name=\"description\" content=\"Czy wypicie fili\u017canki kawy przed bieganiem lub wyj\u015bciem na si\u0142owni\u0119 to dobry pomys\u0142? 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