How Much Caffeine Is Too Much?

We all love a great cuppa… *Did you know over 2.25 billion cups of coffee are consumed in the world every day. *Coffee is the worlds most consumed drink next to water. *Coffee is the 2nd most traded commodity after Oil. *Coffee is recession proof. No matter what financial crisis we find ourselves in, we […]

How Much Caffeine Is Too Much?

We all love a great cuppa…

*Did you know over 2.25 billion cups of coffee are consumed in the world every day.
*Coffee is the worlds most consumed drink next to water.
*Coffee is the 2nd most traded commodity after Oil.
*Coffee is recession proof. No matter what financial crisis we find ourselves in, we always manage to find a cup.

As a Health Coach I speak to a lot of people who get through their average day by drinking copious amounts of caffeine.

Not good.

This could be due to lack of time or just pure laziness to eat!

So by skipping breakfast and downing a shot of coffee instead and then generally consuming another 2-3 cups throughout the morning to get you through to lunch is a sure way to head into some issues down the track.

Generally these caffeine sources would include coffee, coke, energy drinks or tea.

Caffeine is not essential for healthy function however, when it’s consumed in the right amounts it has a number of positive benefits such as increased alertness, improved motor and mental tasks.

The daily recommended amount to consume is less that 400mg/day.

How much are you having? Here are some examples:

– 1 espresso shot 70-250mg (Barista dependent)
– 1 level tsp of instant coffee 79-90mg
– 1 cup (250ml) of plunger coffee 100mg
-1 small can of energy drink 80mg, large can 160mg
-1 cup of tea 20-50mg

Consuming over the recommended daily amount can lead to side affects such as:

– increased blood pressure
– disturbed sleeping pattern
– increased anxiety
– dehydration
-weight gain (if consumed in the form of milk based coffees)
-Restlessness
-Gastro intestinal upsets
*More than 1000mg can result in serious side affects.

Not everyone responds in the same way to caffeine but I know if I have more than 2 x coffees per day, I’ve got the jitters and feel wired so it’s important to work out what’s right for you. Or why not consider a de-caffeinated option.

Low doses of caffeine (less than 300mg) can have the following positive affects on exercise:

– increased fat mobilization
-decrease your perception of effort
-recruits more muscle units for a given activity
-potentially an increase in muscular power

As little as 1.5mg of coffee per kg of body weight is enough to improve sports performance.

So having a standard coffee an hour before your workout may provide you with an extra edge but of course, moderation is the key.

If you’re feeling agitated, snappy and wired after a couple of doses, it just maybe time to cut back.

Either way… know your limits, listen to your body as moderation is the key!

How many shots of caffeine do you consume per day? What are your thoughts? Share and leave a comment below.

Yours in health,
Ireene

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