You may not need to reduce caffeine. About 2/3 of humans tolerate caffeine really well, it can help us focus, work efficiently and is one of the few effective sports supplements available. There are just a few things we need to be aware of and always consider with coffee, are you in control, is is a “want” or a “need”. Do you feel like you “need” a coffee or can’t start the day without one? It might be time to test yourself and regain control.
Caffeine stays in our system a really long time.
It has a half-life of about 6 hours, meaning that 6 hours after a coffee, we’ll still have half the caffeine in our system affecting us.
So consider the timing of your last coffee in relation to your planned bedtime and also consider other sources of caffeine:
Tea
Cola drinks
Dark Chocolate
Cough Medicine
Energy Drinks
Pre-Workouts
Pre-workouts can have the equivalent caffeine of 2-4 coffees. Sure, you might feel like you have a boost for your workout but if you are exercising in the evening and the pre-workout affects your sleep, then it might not be worth it. Feel a boost for training but then impact sleep leading to less energy and reduced recovery.
Also consider that caffeine is an appetite suppressant. This may seem like a great thing when in a diet phase and it can be when used well.
If you are aware of your hunger signals, have planned meals and use caffeine strategically to manage hunger during a diet - that can work.
However if unplanned, you might find that you aren’t hungry during the morning but then can’t eat enough to stay satisfied in the afternoons and evenings. In this case, caffeine may be masking your true hunger in the morning, leading you to under-eat and causing your appetite to peak later in the day.
Reducing Caffeine
We can experience withdrawal symptoms if going cold-turkey with coffee. For most, this probably isn’t necessary - just making a reduction or shifting caffeine earlier in the day is probably enough.
However if you do stop drinking caffeine for any reason, just be aware you may experience headaches and fatigue for a few days.
It might be better just to make a reduction, switch some of your later coffees for non-caffeinated teas like peppermint, or try a decaf for your latest coffee of the day.
Caffeine and Calories
Caffeine itself doesn’t have calories and black coffee is basically calorie free. So if you are a long black fan, you don’t need to track or consider calories from your coffees. Just be aware of the point above.
If you add milk, sugar, syrups etc then your coffees do have calories and they can add up if you are having multiple each day.
Just think of the frequency and purpose of your choices.
