Caffeine is a stimulant and tops the list for psychoactive substances consumed around the world. It's naturally found in coffee and tea. But tons of energy drinks and dietary supplements contain caffeine as well, especially "fat-burners" and pre-workout powders.
 
Why, you ask? 
 
This is because caffeine is one of the only substances with evidence that it can increase your metabolism. Research shows this effect varies anywhere from 3-11%. However, findings suggest the greater body weight and body fat you have, the less of an impact caffeine has on your overall metabolic rate.
 
Not only can caffeine impact your metabolism and potentially support sustainable weight loss goals, but it can relieve drowsiness and improve your mental alertness. Studies have also shown that individuals who drink coffee regularly (at least 2 cups per day) are less likely to develop Alzheimer's and dementia. Amazing!
 
One other area of research on caffeine is with fitness and athletic performance. Consuming caffeine about 45-60 minutes before a workout can produce positive effects! Research indicates the dosing to be around 1-2 mg of caffeine consumed per pound of current body weight. So, for example, if you weight 175 pounds you would aim to consume 175 mg of caffeine about an hour before a workout. For anyone fairly sensitive to caffeine, this might be a LOT at once. Cut that dosing recommendation in half and start there :)
 
Potential unwanted side effects of too much caffeine:

• headaches
• irritability
• heartburn
• energy crashes and fatigue
• increased heartrate and blood pressure
• muscle aches
• nausea and vomiting
• diarrhea or soft/loose bowel movements
• fertility and pregnancy issues

 
What can I do to avoid energy crashes from caffeine? 

• Moderate or limit how much you consume in a single day. Stay below 300 mg per day (general recommendation). This may be less depending on your personal health history and your goals. 
• Eat nutrient-dense meals regularly throughout the day.
• Stay physically active! This doesn't mean you need to get a gym membership or buy a Peloton. Start with taking walks on a regular basis.
• Swap some of your coffee for green tea. Green tea naturally contains L- theanine and lesser amounts of caffeine. L-theanine is an amino acid that helps produce more steady energy and focus when found in combination with caffeine.

 
If you'd like more individualized advice or want any supporting research sent your way, send me a message at gabbie@positivelyhungryrd.com - I LOVE hearing from y'all! 

Feel free to let me know about any topics you want to learn more about.