At one time or another, you have probably come into contact with caffeine. Whether it be through an accidental consumption of coffee-flavored ice-cream or a habitual meeting with your morning coffee maker. Most humans have some form of experience with caffeine. In fact, caffeine is the most widely consumed behaviorally active substance in the world. This article aims to explain exactly what caffeine is and the pros and cons associated with its consumption.

What is Caffeine?

Caffeine is a psychoactive substance that when consumed stimulates the central nervous system. While the reactions from caffeine consumption differ most would report a feeling of alertness. The duration of its effects vary depending on the amount consumed and the individual consuming it, but its half-life is anywhere from 3-7 hours.

Popular Sources of Caffeine

Caffeine is contained in more the sixty plants world-wide and has made its way into numerous sources. The most popular of which are beverages.

Popular sources of caffeine include Coffee, Tea, Energy Drinks, and Chocolate.

Cons of Caffeine Consumption

While caffeine consumption can be enjoyable in light to moderate doses there are some negative effects. There are many possible cons but here are the most common that OPEX Coaches see in clients. Are you a fitness coach? Improve your coaching skills for free here.

Sleep Disruption

A possible con of caffeine consumption is sleep disruption. If to much is consumed sleep can be disrupted. To prevent this avoid consuming caffeine after 12 pm and limit consumption in the morning to light to moderate.

Dehydration

Another con of caffeine consumption is possible dehydration. Caffeine is a natural diuretic which can increase the frequency of urination. But when consumed in a moderate amount with proper hydration there is no need to worry about excessive dehydration.

Pros of Caffeine Consumption

Don’t let the cons of caffeine scare you off, it isn’t all bad. There are some pros to regular caffeine consumption as long as it is part of a balanced lifestyle and consumed from a natural source.

Increased Mental Acuity

One of the benefits of consuming caffeine is increased mental acuity. Regular consumption of caffeine has been shown to attribute to alertness, memory, and an increase in decision making speed.

Improved Sports Performance

It has been shown that consuming caffeine pre-workout has the ability to increase work capacity. The stimulating nature of caffeine has been found to increase capacity in endurance athletes and power in strength-based activities. This might be why so many gym-goers turn to that pre-workout cup of coffee.

Consume Caffeine in Moderation

Caffeine, as highlighted can have a host of benefits while tasting fantastic, but it’s easy to over-do. That’s why our coaches recommend that caffeinated beverages are consumed in moderation and are finished before noon.

However, whether your clients should or should not consume caffeine is totally unique and depends on them. In fact, everything from exercise selection to nutrition plans varies depending on the client in question. Learn how to create nourishment plans specifically for individual clients and get a client intake form in this free coaching course.

Nieber, K. (2017). The Impact of Coffee on Health. Planta Medica, 83(16), 1256–1263. https://doi.org/10.1055/s-0043-115007