We all love a cup of coffee, especially here at FTF HQ! Having a cup of coffee pre-workout can you give you that added boost to achieve your PB’s. Unfortunately, not all effects of caffeine are beneficial. High intakes of caffeine may present a few side-effects:
Caffeine intake stimulates production of cortisol, the stress hormone. This stress hormone can lead to extra weight gain and make it harder to shift belly fat. As personal trainers, we like to know all about our client’s lifestyle. If a client has a hectic job, a busy home life, or any other stress inducing activities, cortisol levels may already be through the roof. Add caffeine in to the mix and you’re asking for trouble.
Here are our top tips for navigating your caffeine intake:
-Drink lots of water. A pint of cold water in the morning can give you the same boost as a cup of coffee. Staying hydrated throughout the day will also improve alertness.
-Avoid coffee past 3pm. Caffeine stays in your system for approximately 3-4 hours. This should result in a better nights sleep.
-Every few weeks, have a week away from any caffeinated beverages.
-Stay clear of special coffee blends. An instant coffee contains approximately 60mg of caffeine. A venti size Starbucks Breakfast Blend brewed coffee contains 415mg! That’s the equivalent caffeine intake of drinking over eight cans of Coca-Cola!
-Switch to decaf. If you’re at a good coffee shop, the decaf option should be just as tasty. If it’s not, find somewhere that supplies a tastier bean. Kenco Millicano instant decaf coffee is a personal favourite of mine.
You shouldn’t be relying on a stimulant to get you through the day. A healthy diet and adequate rest should be enough. Look at your food intake and ensure that you are drinking enough water. Put your smart phones and tablets away in the evenings and start winding down with the aim of 7-8 hours of sleep a night.
Caffeine; the worst offenders:
If you are struggling to cut your caffeine intake or require help with any other lifestyle factors, email firstname.lastname@example.org.
Journal of Young Investigators (2007), Caffeine: Understanding the World's Most Popular Psychoactive Drug
Wallman et al (2010), Effects of caffeine on exercise performance in sedentary females, Journal of Sport Science and Medicine, v.9 n.2 p.183-189
William R et al (2005), Caffeine Stimulation of Cortisol Secretion Across the Waking Hours in Relation to Caffeine Intake Levels, Psychosom Med. 2005; 67(5): p. 734–739.