How Much Caffeine is Too Much?
We all love a great cup of tea …
* Did you know that more than 2.25 billion cups of coffee are consumed in the world every day?
* Coffee is the most consumed beverage in the world next to water.
* Coffee is the second most traded commodity after oil.
* Coffee is recession proof. No matter what financial crisis we find ourselves in, we can always find a mug.
As a health coach, I talk to many people who get through their normal day drinking large amounts of caffeine.
Not good.
This could be due to lack of time or simply laziness to eat!
So skipping breakfast and having a sip of coffee and then generally consuming another 2-3 cups in the morning for lunch is a sure way to tackle some problems down the road.
Generally, these sources of caffeine would include coffee, coke, energy drinks, or tea.
Caffeine is not essential for healthy function, however, when consumed in the right amounts, it has a number of positive benefits, such as increased alertness, better motor and mental tasks.
The recommended daily amount to consume is less than 400 mg / day.
How much are you going to eat? Here are some examples:
– 1 shot of espresso 70-250 mg (dependent on the barista)
– 1 level teaspoon instant coffee 79-90 mg
– 1 cup (250 ml) 100 mg plunger coffee
-1 small can of 80 mg energy drink, large can of 160 mg
-1 cup of tea 20-50 mg
Consuming more than the recommended daily amount can cause side effects such as:
– Increased blood pressure
– disturbed sleep pattern
– increased anxiety
– dehydration
weight gain (if consumed in the form of milk-based coffees)
-Restlessness
-Gastrointestinal disorders
* More than 1000 mg can cause serious side effects.
Not everyone responds in the same way to caffeine, but I know that if I drink more than 2 coffees a day, I am nervous and I feel connected, so it is important to find out what is right for you. Or why not consider a decaf option.
Low doses of caffeine (less than 300 mg) can have the following positive effects on exercise:
– increased fat mobilization
-decrease your perception of effort
-recruit more muscle units for a given activity
-potentially an increase in muscle power
Just 1.5 mg of coffee per kg of body weight is enough to improve athletic performance.
So having a standard coffee an hour before your workout can give you an added bonus, but of course moderation is key.
If you’re feeling agile, agile, and wired after a couple of doses, maybe it’s time to cut back.
Either way … know your limits, listen to your body, moderation is the key!
How many caffeine shots do you consume per day? What are your thoughts? Share and leave a comment below.
Yours in health,
Ireene