The Truth: Caffeine, when taken in the right form and dosage, can have a ton of health benefits.
Caffeine in moderation is a good thing. It improves cognitive function, inhibits insulin resistance, and speeds up your metabolism. The only caveat when it comes to caffeine, is not to overdo it! Too much caffeine can actually make us gain weight by burning out our adrenal glands and releasing stress hormones.
Caffeine helps your body burn fat. Caffeine provides short-term appetite suppression and stimulates the nervous system, which results in a small calorie burn. But the way to get the highest calorie burn out of caffeine is to combine it with exercise. Caffeine can help to enhance physical performance by lowering our perception of the intensity or difficulty of a workout. This means you’ll be able to work out harder for a longer period of time — and thus burn more calories. Another reason why caffeine helps your workout? It spares glycogen in your muscles (stored carbohydrates) and promotes the use of fat stores as energy instead. Bonus!
You should only consume 400 milligrams of caffeine a day. Limit your intake of caffeinated beverages like coffee to one or two a day. I would prefer it if you divided your 400 milligrams of caffeine into two beverages, 200 milligrams each. Another healthy way to consume caffeine is through a supplement. Since caffeine is a diuretic, you should drink one glass of water for every caffeinated drink. Also, you should have your last caffeinated drink before noon so that it doesn’t interfere with your sleep. Try not to go over 400 milligrams of caffeine a day because having too much of it can tax your adrenal glands, stress you out, or disrupt your sleeping patterns.
Some sources of caffeine are better than others. Organic, filtered coffee (not doctored up with sugar, artificial sweeteners, or cream) is okay for you. Regular coffee, i.e. non-organic, can raise “bad” cholesterol levels and can have high levels of pesticides. Green tea is a better choice because it promotes fat oxidation and is believed to improve insulin sensitivity. As for a quick energy boost before a workout, I suggest EBOOST. I love this product so much, I actually invested in it! It contains 160 milligrams of caffeine from green tea and has electrolytes, antioxidants, and immunity boosters. I advise you take it 45 minutes before your workout because it will help you lift more and enhance your performance. However you choose to get your caffeine fix, I just want you to stay away from highly caloric coffee beverages and avoid drinks that may go over 400 milligrams of caffeine.
The Bottom Line: Caffeine has many great health benefits as long as you stick to the appropriate dosage (400 milligrams per day) and keep a close eye on the types of caffeinated beverages you consume.