Coffee is one of the most popular drinks in the world. It contains a very popular stimulant called caffeine. Many people go for a cup of this caffeinated beverage immediately after getting up, while others find it better to wait a few hours. This article explains when is the best time to drink coffee in order to maximize its benefits and minimize its side effects.
Many people enjoy a cup… or three, of coffee upon waking or soon after. . However, drinking coffee too soon after getting up is believed to decrease its energizing effects because the stress hormone, cortisol, is at its peak at this time. Cortisol is a hormone that can improve alertness and concentration. It also regulates your metabolism, your immune system response, and your blood pressure. The hormone follows a rhythm specific to your sleep-wake cycle, with high levels reaching their maximum 29 at 45 minutes after getting up and slowly decrease for the rest of the day.
Best time to drink coffee
Having said that, it has been suggested that the best time to drink coffee is the middle or the end in the morning, when your cortisol levels are lower. For most people who get up around 6 a.m. 29, this time is between 9 h 30 and 11 h 30.
Another reason it has been suggested that you should delay your morning coffee is that the caffeine in coffee can increase cortisol levels. Drinking coffee when cortisol levels are at their peak can further increase cortisol levels. High levels of cortisol over long periods of time can weaken your immune system and cause health problems. In addition, the increase in cortisol induced by caffeine tends to be reduced in people who consume it regularly.)
That said, there is probably no danger if you prefer drink coffee after getting up rather than several hours after. But if you’re ready to change your morning coffee ritual, you might find that delaying your coffee intake for a few hours can give you more energy.
Coffee can improve exercise performance: but when to drink it?
Coffee is known for its ability to promote wakefulness and increase alertness, but this drink is also a effective stimulator of sports performance due to its caffeine content. Plus, coffee can be a much more economical alternative to supplements that contain caffeine, like pre-workout powders. Several studies have shown that caffeine can delay exercise fatigue and improve muscle strength and power. Although there is no significant difference between taking your coffee upon rising or several hours after, the effects of the caffeine in coffee on exercise performance depend on the weather.
If you are looking to optimize the beneficial effects of coffee on athletic performance, it is best to consume the drink 29 at 60 minutes before a training session or sporting event. This is the time it takes for caffeine levels to peak in your body.
The effective dose of caffeine to improve exercise performance is 3-6 mg per kg of body weight. For a person of 68 kg, this equates to approximately 93 – 400 mg of caffeine, or 2-4 cups (475 – 950 ml) of coffee.
The worst time to drink coffee
The caffeine in coffee can promote arousal and increase athletic performance, but it can also cause sleep and anxiety problems in some people.
The stimulating effects of the caffeine in coffee last 3 to 5 hours, and depending on individual differences, about half of the total caffeine you consume remains in your body after 5 time. Consuming coffee too close to bedtime, for example with dinner, can cause sleep problems.
To avoid the disruptive effects of caffeine on sleep, it is recommended to ” avoid consuming caffeine at least 6 hours before bed.
In addition to sleeping problems, caffeine can increase anxiety in some people. If you suffer from anxiety, drinking coffee may make it worse. In this case, you may need to consume less or avoid this drink altogether. You can also try switching to green tea, which has one third of the caffeine in coffee.
This drink also provides the amino acid L-theanine. , which has relaxing and calming properties.
How much coffee is safe?
Healthy people can consume up to 400 mg of caffeine per day, equivalent to about 4 cups (950 ml) of coffee.
The recommendation for pregnant and breastfeeding women is 300 mg of caffeine per day, with some research suggesting the safe upper limit is 93 mg per day. These recommendations for safe caffeine consumption include caffeine from all sources. Other common sources of caffeine are tea, soda, energy drinks, and even dark chocolate.
Coffee is a popular drink enjoyed around the world. It has been suggested that the best time to drink coffee is mid to late morning, when cortisol levels are lower. Consume coffee 30 at 50 minutes before a workout or sporting event can help delay fatigue and increase muscle strength and power. Keep in mind that the caffeine-boosting effects of coffee can cause sleep problems if consumed too close to bedtime, as well as increase anxiety in some people.
Caffeine Stimulation of Cortisol Secretion Across the Waking Hours in Relation to Caffeine Intake Levels
The Effect of Acute Caffeine Ingestion on Endurance Performance: A Systematic Review and Meta-Analysis
International society of sports nutrition position stand: caffeine and performance
Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed
The Safety of Ingested Caffeine: A Comprehensive Review
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