In an IG post I created back in November, I spoke about cold brew coffee. In so doing I touched on caffeine but, I think I should tell you a bit more about it. If you’re like me, you drink coffee regularly. Maybe you like the taste but, more likely, you’re looking for some energy. So let’s talk about that.
Caffeine is Stimulating
Caffeine stimulates the central nervous system. It increases the availability of neurotransmitters that excite your nervous system. This is why we feel an increase in energy and focus. Caffeine can even increase our tolerance for pain to a degree.
It’s Known
Caffeine is one of a few ergogenic aids that we have a vast amount of data for. Since it has been studied so in-depth, we have proof that it enhances performance. The added bonus is how attainable caffeine is. Coffee, Tea and Cacao being the most common. To be clear, when I say “Coffee” I mean black coffee. Not the diabetes special at your local artisanal coffee stand.
Caffeine is Safe
When not consumed in excess, caffeine is completely safe. So now you ask “How much is too much?” Well, doses greater than 9mg/kg (for 4mg/lb) have negative consequences. Things like irritability, insomnia, diarrhea etc. 3-6mg/kg (or about 1.5-3mg/lb) is the optimal amount of caffeine to enhance athletic performance.
It’s a Thermogenic
That’s right. Your cup of coffee or green tea helps burn fat. Just take a look at this study. Upon consumption caffeine stimulates the breakdown of fatty tissue. With fatty acids now being mobilized in the blood stream, they can be used for energy (metabolism) which is also stimulated by your energizing beverage.
It’s Usually Partnered with Antioxidants
This is a biggie. The western diet doesn’t typically allow for antioxidants in high amounts. This is because most westerners don’t eat nearly as much fruits and vegetables as we should. While we should work to improve that, the good news is 2 of the 3 beverages with the most antioxidants are coffee and tea. Antioxidants combat free radicals, which are compounds that damage cells.
With all these perks listed, I have to stress that caffeine is a diuretic. And as you know from a previous blog of mine, hydration is paramount. Remember: all things in balance.