The truth about caffeine, sports performance and whether you should cut back on it
I get it – coffee is life. The smell, the warmth, that first glorious sip in the morning… it’s a daily ritual. But as a personal trainer and nutrition coach I hear it all the time from my clients: “I drink too much coffee”, “I should probably quit” or “I feel guilty about my caffeine habit.”
So, is coffee actually bad for you? Should you cut back – or even quit? Or is it just another nutrition myth? Let’s break it down – the perks, the pitfalls and how to enjoy your cuppa without the crash.
The Pros of Drinking Coffee
Good news: coffee isn’t just a caffeine kick. Research shows it hass got some solid health benefits:
Brain Boost: Oh, yes! Coffee sharpens focus, improves memory and helps with cognitive function. No wonder it is a staple for busy professionals and students cramming for exams.
Physical Performance: Caffeine is one of the few science-backed performance enhancers. It boosts endurance, strength and reaction time, which is why many athletes use it before workouts. Me included!
Metabolism Support: Caffeine can slightly boost your metabolic rate and fat burning, making it a handy tool for weight management.
Rich in Antioxidants: Coffee is loaded with polyphenols, which may help reduce inflammation and support heart health.
Lower Disease Risk: More and more studies link moderate coffee intake to a lower risk of Parkinson’s, Alzheimer’s, type 2 diabetes and even some cancers.
Pretty impressive for something that tastes this good, right?
The Downsides of Drinking Too Much Coffee
Of course coffee isn’t perfect and maybe going through eight cups a day is not the best idea. Too much of it can cause:
Caffeine Tolerance: The ugly truth is the more coffee you drink, the less it affects you. A reset (more on that below) can help.
Anxiety & Jitters: Some people are more caffeine-sensitive than others. I am definitely on the very sensitive side, shaking hands, nervousness and so on! If coffee makes you feel stressed and on edge, cutting back or switching to decaf might help.
Disrupted Sleep: Did you know that drinking coffee too late in the day can mess with your sleep quality – even if you don’t feel it? Research shows that your sleep might be shortened by up to an hour even 6 hours after you’ve had it! I personally avoid coffee after 2 PM to protect my sleep.
Digestive Issues: If coffee on an empty stomach gives you heartburn or other unpleasant gut sensations, try having it with food and see whether it helps.
Dependence & Withdrawal: If skipping coffee turns you into a zombie, your body might be too reliant on caffeine. Read on to find out how you can improve your relationship with coffee in simple steps.
Caffeine Tolerance: How to Reset It
Have you ever noticed that coffee doesn’t hit the same way it used to? That’s caffeine tolerance at work. But don’t worry, you can fix it in a few simple ways:
- Go Cold Turkey (coffee quit level hard): Tough it out for 1-2 weeks without caffeine, but make sure you choose the least stressful time possible. Maybe a holiday or after completing a difficult project at work? The first few days will be rough, but when you reintroduce coffee, you’ll feel the magic again.
- Go Half-Decaf: If quitting sounds too miserable, mix your regular coffee with decaf to wean off gradually.
- Take Short Breaks: Even just skipping coffee for a few days can help reset your tolerance.
I once drank 6-8 espressos a day (no joke!)
I quit cold turkey after an exam, and when I reintroduced coffee, I actually felt it again – even with much smaller amounts.
Coffee as a Workout Booster: When & How to Use It
Caffeine is one of the best natural pre-workout stimulants. It increases adrenaline, improves endurance and makes workouts feel easier. I swear by it!
- Best Time: About 30-60 minutes before exercise for peak performance.
- Best Dose: Serious sport performers might go for 1-2 mg of caffeine per pound of body weight, but I’d say a cup of regular black coffee or an espresso shot before the workout will do the job 🙂
- Other Sources: Athletes often use caffeine pills, pre-workout drinks or energy gels. But as you might know, I am not big on supplements. I personally stick to coffee – it’s natural and tastes way better!
How to Cut Back Without Missing Coffee
Love coffee but want to reduce your intake? Here are some easy swaps:
- Go Half-Decaf: Mixing regular coffee with decaf keeps the flavour without the full caffeine hit.
- Smaller Cups: Try espresso or a small filter coffee instead of a giant mug.
- Tea Time: Green or black tea has caffeine but in smaller amounts.
- Hydrate First: Start your morning with water or herbal tea before coffee. It helps with energy and hydration and simply feels better 🙂
Coffee Types & The Healthiest Options
Not all coffee is created equal! Let’s see how different types stack up:
- Black Coffee (definitely best choice!): Zero calories, full antioxidants. Simple and clean. And once you get used to having a small black, you’ll never want to drink it served differently.
- Espresso: Stronger but served in smaller amounts. Great for coffee connoisseurs!
- Instant Coffee: Less caffeine but super convenient.
- Flavoured Coffees: Watch out – those sugary syrups can turn your coffee into a calorie loaded dessert.
How Many Calories Are in Your Coffee?
Flavoured coffees can sneak in a lot of calories. Here’s a reality check:
🍦 Vanilla Latte (Grande, with whole milk) – ~250 kcal
🍫 Mocha (with whipped cream) – ~400 kcal
🍯 Caramel Macchiato – ~250 kcal
🥛 Plain Cappuccino – ~120 kcal
☕ Black Coffee – 0 kcal!
If you love your lattes, consider smaller sizes, switch to skim milk or ask for less syrup.
Final Thoughts: Should You Quit Drinking Coffee?
Nope – unless it’s causing you issues. Coffee has solid health benefits and can be part of a balanced lifestyle, including being a great pre-workout stimulant. The key? Moderation.
My strategy (as a serious coffee lover):
- Stick to 2-6 small cups daily (brewed half regular with half decaf)
- Avoid coffee after 2 PM
- Use it as a pre-workout booster – but only when you train really hard!
Did it work for me? Oh yes! In the years when I barely drank any coffee I treated myself to an espresso shot before participating in a 5km race. I came third! 🎉
If coffee makes you anxious or disrupts your sleep, then yes, it might be worth cutting back. Otherwise, enjoy that cup – guilt-free!
Over to You!
How do you take your coffee? Have you ever tried resetting your caffeine tolerance? Leave a comment below – I’d love to hear your experience!
Would you like more tips? Explore all of my articles, recipies and practical healthy eating strategies in the Nutrition Hub!
