What you need to know about...CAFFEINE

WHAT ARE THE HEALTH BENEFITS OF CAFFEINE?

As a brief explanation, caffeine is a chemical found in coffee, tea, cola, guarana, mate, and other products. For most of us, we consume caffeine to improve mental alertness, but it also has many other uses more specific to individual needs and ailments. Caffeine works by stimulating the central nervous system (CNS), heart, muscles, and the centers that control blood pressure.

There is a TON of research on caffeine, but some of the most notable health benefits are:

1. Improve Memory

2. Decease Fatigue

3. Improve Mental Functioning

4. Speed up Reaction Times

5. Increases Metabolism by Stimulating the CNS

We all have our own reason for enjoying our cup of coffee or grabbing an energy drink as a little pick me up throughout the day, but can this be doing our body harm?

WHAT ARE THE HEALTH RISKS OF CAFFEINE?

According to my own research, if you’re a normal healthy adult moderate caffeine consumption doesn’t pose a problem.

But, because caffeine does play on our central nervous system, you may want to check with your healthcare provider about whether you should limit or avoid caffeine if you:

• Are pregnant, since caffeine passes through the placenta to your baby

• Are breastfeeding, since a small amount of caffeine that you consume is passed along to your baby

• Have sleep disorders, including insomnia

• Have migraines or other chronic headaches

• Have anxiety

• Have GERD or ulcers

• Have fast or irregular heart rhythms

• Have high blood pressure

• Take certain medicines or supplements, including stimulants, certain antibiotics, asthma medicines, and heart medicines. Check with your health care provider about whether there might be interactions between caffeine and any medicines and supplements that you take.

• Are a child or teen. Neither should have as much caffeine as adults. Children can be especially sensitive to the effects of caffeine.

If none of the above pertains to you, you should be in the clear.

HOW MUCH IS TOO MUCH?

Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. That's roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two "energy shot" drinks. Keep in mind that the actual caffeine content in beverages varies widely, especially among energy drinks.

The amounts of caffeine in different drinks can vary a lot, but it is generally

• An 8-ounce cup of coffee: 95-200 mg

• A 12-ounce can of cola: 35-45 mg

• An 8-ounce energy drink: 70-100 mg

• An 8-ounce cup of tea: 14-60 mg

You may want to cut back however if you're drinking more than 4 cups of caffeinated coffee a day (or the equivalent) and you're experiencing side effects such as:

• Migraine headache

• Insomnia

• Nervousness

• Irritability

• Restlessness

• Frequent urination or inability to control urination

• Stomach upset

• Fast heartbeat

• Muscle tremors

Also, something to keep in mind is if you have been consuming caffeine on a regular basis and then suddenly stop, you may experience caffeine withdrawal. Symptoms can include

• Headaches

• Drowsiness

• Irritability

• Nausea

• Difficulty concentrating

These symptoms usually go away after a couple of days but, make note just in case.

There you have it guys!!! Like anything else, you’re FINE as long as it’s in moderation and you don’t have any underlying health concerns! Remember, you know your body best and we all have our own tolerance so, if you’re fine drinking your daily coffee, don’t stress it and just enjoy!

PRO TIP: If you’re in a rush, grab any ready to drink protein (Premier Protein works great in chocolate or Caramel flavor) make a pit stop at your favorite Starbucks, ask for a shot or double shot of espresso in a VENTI cup with ice and add your protein to the espresso. It makes for a super yummy protein espresso drink.

With Love,

Elise Borelli