CAFFEINE: FRIEND OR FOE?
If you noticed at Jolt, we really like our caffeine whether it’s a McCafe morning or an afternoon Reign Body Fuel pick me up, but does that mean caffeine is healthy for us?
The world is in information overdrive, it’s hard to sort the in’s and out’s of health. Here’s what we know right now about caffeine.
To start, we need to understand how caffeine works its glorious magic after consumption. Coffee contains around 100 mg of caffeine per cup (8 fl. oz/small coffee). The caffeine is absorbed throughout the body in about 45 minutes and it reaches its peak around 15 minutes after consumption. The effects of caffeine can linger in the body for about 5 hours on average (up to 9 hours for some people). Caffeine binds to adenosine receptors in the body and speeds up cell activity. This makes us feel more awake and alert.
The FDA (Food & Drug Administration) recommends a max consumption of 400mg per day (that’s more than 2 Reign Body Fuels per day). However, it’s important to remember that everyone will respond differently to various caffeine intakes. It’s also important to note that the FDA’s recommendations are not always correlated with optimal dose. The FDA classifies caffeine as a drug and a food additive. It’s important to note that caffeine is highly addictive and consumers should be aware of the effects that plays on our overall health (more on that below).
HEALTH BENEFITS
High in Anti-Oxidants that reduces risk of Type 2 Diabetes, Parkinson's Disease, Liver Cancer and Disease, Alzheimers and Heart Failure
Boosts athletic performance and metabolic rate and can result in weight loss due to it’s appetite suppressing qualities
Improves brain function including memory, mood, energy levels, reaction times, and general cognitive function because caffeine blocks Adenosine in the brain. When that happens, the amount of other neurotransmitters like norepinephrine and dopamine increases, leading to enhanced firing of neurons.
COFFEE = HYDRATION
Recent studies show, there is no evidence of dehydration with daily caffeine intakes less than <400mg/day. Coffee is a water based drink helping to hydrate you, especially if you struggle to drink the recommended eight glasses of water per day.
TIMING
When we wake up, we have a natural cortisol spike. This is what wakes us up and tell’s the body it’s day time. Over the course of the day, cortisol drops and melatonin is released in the evening, putting us back to sleep. If we’re having a coffee as soon as we wake up, we may be wasting our time and precious energy. Cortisol is at its highest at waking time, so adding caffeine on top of that may set one up for a big energy crash afterwards. One may be best to wait 45 minutes after waking for that caffeine, so that it can start to pick us back up when we need it and prolong our natural more energy.
CREAM AND SUGAR
When we refer to the health benefits of coffee, we are talking about black coffee. Just 2 ounces of cream and 1 teaspoon of sugar can add about 140 calories to your daily intake. That’s an additional 51,100 calories in a year which could add up to 14-15 lbs! Try adding less and less until you can ween yourself off the sugar and just take it black.
A medium double-double = ~280 calories
A medium latte = ~110 calories
Consider that calorie reports from restaurants have the flexibility to be up to 30% off in their reporting and the companies are likely not choosing to report on the higher side of that variation…
COLD VS. HOT
The ultimate showdown of Cold Brew VS. Hot Coffee.
Cold brew is considered healthier because it is three times less acidic than hot coffee, which can be easier on the digestive system
Cold brew tastes better (although this is based on opinion), because the lower acidity means that the coffee is less bitter
Caffeine content is relatively equal because it is based on a number of different factors like temperature, amount of coffee beans, steep time, etc. and therefore it is hard to judge caffeine levels throughout brands
Cold brew- Made with cold water. Less acidic. Less bitter. Typically more expensive than iced coffee.
Iced coffee- Made with hot or room temperature water. More acidic and bitter. Typically cheaper than cold brew.
Hot Coffee - Made with hot water. The most acidic and bitter. Cheaper than iced coffee.
ENERGY DRINKS
Not all energy drinks are created equal. Caffeine type, amount, calories, and additives vary from brand to brand. Although energy drinks are often negatively targeted in media, some brands don’t differ much from a large coffee. We love our Reign Body Fuel for a pre-workout boost at Jolt.
REIGN BODY FUEL
Reign Body Fuel is the equivalent to the average large coffee with both boasting about 180g of natural caffeine. Reign Body Fuel uses a natural caffeine source vs. synthetic caffeine making it similar in effects to your morning brew. Reign uses caffeine from Green Coffee Beans providing a sustained release of energy throughout the course of your workout.
Many energy drinks and speciality coffee drinks are high in sugar and calories containing over 200 calories per single serving. Black coffee and Reign Body Fuel are the best low calorie options for those looking for a performance boost while chasing body composition goals. Reign has other added benefits sprinkled in like CoQ10, BCAAs and Electrolytes that makes it an aligned choice for fitness fanatics over other energy drink brands.
Coenzyme Q10
Reign has 5mg of CoQ10 a vitamin-like substance found in animal products. CoQ10 aids in the function of organs and provides energy to our cells. CoQ10 decreases with age, certain medications and nutritional deficiencies. CoQ10 is being studied for many different treatments including heart health, migraines and fertility. One study even suggests that both acute and chronic consumption of CoQ10 (100-200mg) improves performance and lowers oxidative stress. However, studies are sparse and more research may be needed to prove that CoQ10 lives up to the hype. There’s currently no major side effects to supplementing CoQ10 and we consume it naturally through animal sources.
BCAA’s
Branch Chain Essential Amino Acids (Leucine, Isoleucine, Valine) are the building blocks of protein. Research suggests that taking BCAA supplements may improve muscle mass and performance and may reduce muscle damage from exercise. Those who consume a low protein diet will reap the benefits of BCAA’s, while those consuming enough protein from meat sources do not need additional supplementation. There are no major side effects in consuming BCAA’s. Reign contains 900mg of BCAA’s which is considered a low dose based on the supplementation levels reporting performance benefits.
Electrolytes
Reign has 200mg of sodium and 90mg of potassium, this helps regular water inside the body by pulling hydration into the cells. The amount of electrolytes one may need in a day varies based on diet. Those on a more whole food diet may need to supplement with a higher dose of sodium. Those who eat out and eat processed foods daily may not need a sodium supplement. The recommend daily allowance (RDA) for sodium is 2300mg. Although active individuals (both physical and mental stimulation), those who carry more muscle mass, and those who sweat may benefit from a higher dose of sodium. The RDA for potassium is 3500mg. Potassium also contributes to managing blood pressure and muscle contraction.
HOW MUCH COFFEE IS TOO MUCH COFFEE?
If you have been reading this blog thinking about why you never feel as magical as we described after drinking coffee then keep reading.
You may want to cut back on your coffee intake if you're drinking more than 4 cups of coffee a day (or the caffeine equivalent) and/or you're experiencing these side effects:
Migraine headache
Insomnia
Nervousness
Irritability
Restlessness
Stomach upset
Fast heartbeat
Muscle tremors
No alertness effects after drinking coffee
If you already suffer from anxiety and high stress lifestyle, adding caffeine on top of that equation could lead to the above side effects. Have you ever felt like you just can’t catch your breath, you’re getting the shakes, and emotions are high? That’s a good time to skip the afternoon energy drink and opt for a yoga class or meditation. Caffeine can add fuel to the fire for a panic attack or high stress day. Those who report poor sleep patterns may want to consider cutting back on their intake or avoiding the afternoon cup of Java because the effects of caffeine can circulate for up to 9 hours. Those who experience an upset stomach after consuming coffee, may want to consider consuming caffeine with food vs. on an empty stomach. Pregnant women are recommended to keep caffeine intake <300mg.
caffeine regulations
Health Canada has restrictions placed on all caffeine beverages restricting them from providing more than 180mg of caffeine per serving. An energy drink in Canada may have 180mg of caffeine, but the same brand in the U.S may contain 300mg. Many regulators are pushing for caffeine to be regulated by age by restricting children from buying caffeinated drinks, which makes sense given that the FDA has classified caffeine as a drug.
CONCLUSION
Overall, there are awesome health and performance benefits to consuming a moderate amount of caffeine around mid morning. However, it appears that caffeine consumption should be modified based on your individual reaction to it. Different levels of caffeine will have various effects on a person and those effects can change over time. The best way to consume caffeine for health is in a black coffee or choosing an energy drink brand that aligns with your fitness goals. It’s important to note that caffeine is a drug and has addictive properties. Many health experts argue that if caffeine was discovered today, there would be more access restrictions in place similar to alcohol, cannabis and tobacco. Consuming caffeine regularly and long term can blunt the potential benefits of caffeine, therefore it’s important to not over do it or rely on it. If you notice your caffeine intake creeping upwards week over week and you’re no longer feeling the benefits, it could be a good time to start cutting back your dosage.
Additional references:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3777290/
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0084154
