Most people get up every day and make themselves a cup of coffee to feel energized, and then they might have subsequent cups to keep them going throughout the day. However, coffee isn't the only means by which you can give your body a caffeine boost. There are also many caffeinated teas, as well as soft drinks and energy drinks available for the same purpose. But is getting so much caffeine every day really a healthy habit? Is caffeine a perfectly fine pick-me-up, as well as a great form of workout fuel, or could it be doing harm?
The Positive and Negative Effects of Caffeine on Your Health
According to the Mayo Clinic, the safe limit for daily caffeine intake is 400 mg. This translates to about four cups of coffee, two energy drink shots, or 10 cans of soda. If you start ingesting a lot more caffeine (over 500-600 mg daily), you could end up with some unpleasant side effects like nervousness, irritability, muscle tremors, a fast heart rate, restlessness, insomnia, and an upset stomach. Despite the side effects of high caffeine intake, when you consume moderate amounts of around 300mg per day, your body might be able to reap a few benefits. In addition to improving your focus and relieving fatigue, some studies have found that drinking coffee, in particular, might reduce the risk of certain cancers, such as liver, throat, and mouth cancers. Caffeine might also improve your long-term memory, as well as potentially protect your body against Parkinson's disease, stroke, cardiovascular disease, and type 2 diabetes. The key is to consume caffeine in moderation, and try to get it from sources like coffee or tea, which contain other natural compounds that help maintain your health.
The Effects of Caffeine on Your Workout
Because caffeine improves circulation, even right down to the smaller blood vessels in your fingers, it can help deliver more oxygen to your muscles during your workouts, and this could help keep you going strong to complete more reps. Caffeine consumption of around two or three cups of coffee about an hour before a high-intensity workout may even help reduce the amount of muscle pain you perceive. Combine this with improved oxygen flow and the protein packed into a Promax protein bar, and you'll be able to accomplish more than ever during any strength training routine. Even having a bit of caffeine after your workout could be beneficial. Rather than consuming carbohydrates on their own, opt for a combination of carbs and caffeine, as this could increase muscle glycogen after an intense workout. The more glycogen you have stored, the more endurance and power you'll have the next time you exercise.
Do What Works for You
When it comes to caffeine, it's all about moderation and listening to your body. While 300mg might not affect someone else, it may actually be too much for your body to handle. Find the happy medium so you can get the energy and power you need.
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Sources:
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678 http://www.medicalnewstoday.com/articles/271707.php http://news.health.com/2014/06/19/5-reasons-to-drink-coffee-before-your-workout/