I love a coffee.
I don’t flick my own beans or anything, but I’ve got my Nespresso machine and subscription. My milk frother, different cup types, syrups… sometimes I even wear a little apron.
This isn’t a post about the calorie content of drinks. The whole 'do you know what's in your Starbucks latte' has been done to death.
We all know the score,
Milk + cream + sugar + syrup + biscuits = porker
Cut back on that, calorie consumption decreases.
That’s hardly breaking news.
No, this is about caffeine itself.
I drink a reasonable amount of coffee and tea.
But my caffeine consumption is actually pretty low.
And I’m going to use a mildly interesting rubber band analogy to explain why you should be doing the same.
What is caffeine?
Caffeine is a very useful stimulant.
In sport and performance circles, it’s heavily utilised. It has a beneficial impact on strength, endurance and cognitive function. Basically, everything gets that little more focused. You'll often see it included in medicines and painkillers to enhance the effects.
It’s even used in premature babies to regulate breathing.
It works. When utilised properly.
And that’s the point.
The majority of us are misusing it.
We’re wasting the effects.
Think of it like this, what happens if you stretch a rubber band and hold it taut for a really, really long time?
Eventually, that band loses its elasticity.
It just becomes a longer, worn-out, limp version of itself.
But, if you stretch it and let go immediately... PING.
Caffeine is best used in short, sharp, acute doses.
Not drawn out over an extended period of time.
Used as a pick-me-up when you're up early for work?
Worthwhile usage.
Used as a pre-workout before strenuous exercise?
Worthwhile usage.
Meeting a friend in Starbucks for a catch-up?
Decaf will scratch that itch.
Having a brew while you're watching TV?
Decaf will do the job.
Does it really matter Paul?
Can't you just let me enjoy things?
No. That's not how this works.
Safe recommendations are to stay below 400mg (<200mg if pregnant).
That equates to about 4 or 5 caffeinated drinks per day.
(espresso coffee ~75mg / Red Bull ~80mg / Tea ~50mg / Diet Coke ~46mg)
Going above that, you’re talking headaches, insomnia, irritability, anxiety, muscle tremors, uncontrollable urination. *Side note, just stay away from caffeine powders. They’re way too strong and can literally kill you.
And the fact is, it takes approximately 45-60mins for caffeine drinks to be absorbed anyway. So that little ‘pick me up’ we feel after a tea, coffee, Red Bull etc is often mental. Your mind equates drinking this beverage with energy.
But I want to make an important point.
Safe doesn't mean optimal.
Caffeine is a substance that you quickly build up a tolerance to (within 3-5 days), leading to significantly dampened effects.
Less is more.
If you save caffeine for when you actually need it, the beneficial effects are much more noticeable and pronounced. If I have a double-espresso 45minutes before training... I'm bouncing off the walls. Ready and raring.
For those of you that are absolute caffeine-fiends, it takes approx. 10-12 days to reset caffeine tolerance. My advice would be not to go cold turkey. Just gradually try to swap out caffeinated to decaffeinated. Withdrawal is a real thing with caffeine.
Long story short, make decaf your default.
*It tastes the same and I'll fight anybody that says otherwise.
Think of caffeine as your secret weapon with a limited ammunition supply.
Don't waste it.
But when you absolutely need it... use it.
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