A Daily Dose

Is caffeine part of your daily routine or a quick wake up call throughout the day?

Coffee or tea? How many mg?

I love caffeine. It helps awaken my mind and body in the morning. Sometimes it runs through my muscles before a workout, helping push the last rep out at the gym or even an extra mile during cardio.

But when is the best time to have caffeine?

Andrew Huberman explained recently why caffeine should be taken 90 minutes after waking up in his recent Youtube video. When we wake up in the morning we have a brain chemical, adenosine, floating around. Adenosine needs to bind to their receptors but when we consume caffeine before they are able to connect, we replace their receptor spot with caffeine. This causes us to need even more caffeine later in the day.

By opting to wait for about an hour and a half in the morning before our first cup of coffee, tea, pre workout, or even chocolate, we can help our body absorb its full potential for extra energy.

Natural caffeine from plants:

-Coffee

-Tea

-Chocolate.

Kombucha is one of my favorite forms. :)

How much caffeine is in……

Sugar soda: 30-40mg

Green tea (8oz): 20-30mg

Black tea (8oz): 47-90mg

White tea (8oz): 6-75mg

Coffee (8oz): 80-115mg

Energy drinks:

Celsius: 200-300mg

Monster: 160-240mg

Red bull: 80mg

Chocolate: 50-60mg

Pre-workouts: 100-300mg (depending on scoop size and how many scoops used)

Caffeine and sugar

Many caffeine products also have a high amounts of sugar in them as well. Sodas, sugar added to teas/coffees, energy drinks, and chocolate often cause a crash once the caffeine energy "runs out". Not to mention all the added calories that are in sugars.

Caffeine is absorbed within 45 minutes of ingestion. Within 75 minutes we see a peak and then stimulate seems to tamper off after this rise. As more of the stimulate is consumed, our tolerance increases.

How much caffeine should we ingest per day?

The FDA has stated that 400mg is a safe amount. But that much caffeine may have a few repercussions (continue reading below). If I get to a point where I am taking 400mg or more of caffeine a day I usually reflect on my current hobbits and why this is.

-Am I getting enough sleep at night?

-Are there are more stressors than normal in my life?

-Have I worked out this week?

-How is my nutrition?

-Am I consuming too much sugar?

-When was the last time I saw the sun?

-Do I need to call or hang out with family or friends?

Before I reach for additional caffeine I go through the above check list to help figure out the root cause of why my energy is low.

Even decaffeinated teas and coffees can have a few mg of caffeine lurking in them.

Are there side effects for caffeine?

Common knowledge is people who are pregnant, breastfeeding, high blood pressure, on certain medications, and children should abstain from caffeine use but of course speak to your doctor first.

Too much caffeine can:

-Increase heart rate

-Tingly skin (many pre-workouts cause this for me)

-Increase anxiety

-Dysphoria

-Headaches

-Inability to sleep

-Withdrawal symptoms

Is caffeine a drug? How do I wean off?

Caffeine is generally safe for most people according to the FDA but depends on the individual.

1. Begin with lowering the dosage by about 20% 2x a week. Continue to slowly lower the amount.

2. Figure out the root cause of why the stimulate is needed in general. Backtracking to why extra energy is even needed will help determine certain lifestyle changes that may need to be addressed.

What is the impact of caffeine products on the environment:

-Garbage: depending on how your caffeine is packaged, there can be a large impact on what the environment has to endure. Does the product come in cans or bottles? Is it in a large container or in small plastic packets? Are there pods or tea bags?

-Labor: Who has to collect the ingredients for these products? Is there slave trade involved in harvesting for the cacao and coffee bean? Are the products Fairtrade?

-Water: Was there a large amount of water needed to create this product? Did the water usage take away from the locals to mass produce this product?

Logistics: Did the product go through many countries, factories, trucks, planes, and distribution centers to be delivered?

Making a Earth conscious decision for caffeine consumption is important as well.

*Reminder* I am not a doctor. This is not medical advice. Please refer to your medical practitioner for details pertaining to your specific health.