Championed By: Nancy Nevin-Folino, MEd, RD, CSP, LD, FADA
Co-authored by: Nevin
Coffee: You Can Sleep When You’re Dead
Coffee and the caffeine are probably the most talked about drinks and anti-sleep remedies. Black coffee has gone in and out of health favor over the last few decades. Lucky for you, now coffee is considered a health benefit, within reason like anything else.
And the moment you’ve all been waiting for? The benefits (only a few here, but my favorites):
1. Faster Muscle Recovery
Studies show that taking caffeine, combined with carbohydrates, after exercise leads to post exercise muscle repair (replenishing muscle glycogen), which also leads to less muscle fatigue/pain. Of course, it is also very important to hydrate appropriately and efficiently.
2. Boosts Memory Capacity
“According to a new study in Japan, scientists found out that just as muscle cells are stimulated by caffeine, brain cells in the hippocampus are stimulated to increase calcium concentration. This improves the cells signal flow, which improves memory.”*
The general thought is that caffeine makes you more awake and then therefore you are able to access YOUR brain at an accelerated rate. John Hopkins did a similar study:
3. Improves Stamina
Caffeine does increases stamina during exercise, mainly from making your body and brain be in an “awake, more aware” state.
4. Makes You Feel Like a Lot of Bucks
Caffeine has shown to ease depression by increasing dopamine (neurotransmitter that plays several important roles) in the brain. Dosing yourself however does not substitute for therapy and other medication; so talk to your doc.
Also, after a long night out, coffee is there in the morning to make you feel better.
Here are some facts, for your reference:
Recommended intake = 200 — 500 mg of caffeine/day – read your labels or check online for content. To give you an idea:
One cup brewed coffee = 200 mg
Tea (5 oz) = 60 mg (varies per type so read label)
Espresso = 64 mg /fl oz
When have you had too much?
Great question! The common symptoms that usually occur to let you know that you have taken in too much caffeine and should stop consumption are:
- Jitters and restlessness
- Increased heartbeat
- Nausea and dizziness
And finally, from one Coffee Lover to Another, here are several things to think about:
- Coffee is an acquired taste, trust me you’ll grow to love it!
- Coffee can be a very healthy part of your day and life, but in moderation.
- Coffee shouldn’t be consumed 5–6 hours before bed time if you’re interested in quality sleep.
- If you can’t talk to people in the morning without coffee, you should slow down a bit. Black and Green Tea are excellent alternatives with lower doses of caffeine
- Find your threshold — how much can you drink without jitters or side effects — stay away from your limit.
- Don’t use caffeine for lack of sleep on a regular basis — you will slowly build a tolerance to it and eventually won’t receive any stimulant from consumption.
- Consider limiting the extras (cream, sugary additives, etc) to help keep you trim and buff!
And if you have time, take a look at this 2 minute informational clip to sum everything up:
Caring about your health and wellness,
Nancy Nevin-Folino, MEd, RD, CSP, LD, FADA
What do you love about coffee? Starbucks or Dunkin Donunts? Any benefits we missed? We want to hear about it in the comments below!