I’m sure many of you, in a bid to improve your health, have perused various fitness websites, many of which have suggested cutting down coffee. Full disclosure: I’m on a ride or die for coffee which is easily my single favourite beverage in the universe. So I will never, ever, give up coffee — I simply enjoy it too much.
However, personal (CORRECT) opinions on coffee aside, there’s much in the way of lies and slander when it comes to coffee/caffeine consumption in the psuedo-health industry. Today, I set things straight so you are fully equipped to continue enjoying your morning (and/or afternoon!) coffee, if you so choose, 100% guilt-free.
I’m not in the mood for cliffhangers, and frankly I don’t mind if you don’t read the rest of this issue, so let’s just get this out of the way: NO, you do NOT have to give up coffee, in order to be healthy.
The end.
Okay, not the end.
The main issue with coffee consumption is with regards to the added calories that are often consumed alongside. There is a significant difference between the calories found in an 8oz black coffee vs a similarly-sized full-fat latte, and even more so a larger milky drink sweetened with sugar and/or various flavoured syrups, topped with whipped cream and chocolate sauce. Even if you “just” have a Grande 2% cappuccino from Starbucks (120 cals) and “just” add one packet of sugar (5g, i.e. 20 cals), consuming just 3-4 of those could easily negate your moderate deficit that you worked so hard to institute via your food intake.
This Instagram post by @thefitnesschef_ illustrates it succinctly. (Sidenote: that account is awesome for infographics with respect to calorie content comparisons, but also provides lots of charts of calorie counts of common menu items such as this Starbucks one, and also a bunch of simple, delicious-sounding and macro-/calorie-friendly recipes.) And therein lies the main issue with the average person’s coffee consumption habits and how it may hinder their health and fitness goals.
The other claim that people often bandy around to support why one should eliminate caffeine is with regards to its diuretic effects. But, this is (largely) a myth. This study shows that, when consumed in moderation and in (male) participants who are caffeine-habituated (i.e. they already regularly consume a certain amount of coffee daily), coffee provides similar hydrating qualities to water.
This review found that while amounts of caffeine equivalent to those found in 2-3 cups of coffee, or 5-8 cups of tea, “results in a short-term stimulation of urine output in individuals who have been deprived of caffeine for a period of days or weeks” (emphasis mine). However, tolerance to the diuretic effects of caffeine develop quickly, and doses of caffeine equivalent to the amount normally found in standard servings of tea, coffee, and carbonated soft drinks do not appear to have any diuretic action.
TL;DR — if you already have a regular coffee habit, it isn’t likely to be dehydrating you. However, if you are significantly increasing your caffeine intake, it will probably make sense to drink a little extra water at the start.
What exactly is caffeine and why might you want to consume it? For one, its delivery vehicle is delicious.
Alright, fine, serious answer: caffeine is a stimulant, and works via suppressing the effects of adenosine (which makes you feel sleepy). This can translate into feeling less tired and more alert, increased focus, aids resistance to fatigue in strenuous activities, even increased strength and strength endurance in the gym. And while it is strictly correlational (not causative), this observational study found an association between coffee consumption and lower cardiovascular-related mortality in the elderly. And, at the very least, no increased mortality was observed in coffee drinkers and it is likely safe for elderly populations.
As for how much caffeine one should consume, the answer (as usual) is: it depends. The data suggest that 6mg of caffeine per kg of an individual’s bodyweight ingested 30-60 minutes before a workout seems to be the most effective dose, with 3mg/kg being the minimum dose required to reliably observe any positive effects, but experiment for yourself and see what works best for you. It’ll probably fall somewhere between 100-500mg, and if in doubt, start on the low end. For reference, an average 175ml/6oz coffee contains somewhere in the region of 100mg of caffeine, though this is highly dependent on brewing method, and myriad other factors. This list provides caffeine content of coffee drinks from 9 large chains.
Or, you could even just try smelling it, since that’s how magical coffee is — even the scent has been shown to be ergogenic, even if that is a placebo effect.
Existing data suggest that for most, caffeine has the capacity for a positive effect, and at worst (often in part due to having developed a tolerance for its effects), it offers no physiological benefit, i.e. is neutral. However, there is a small subset of athletes for whom caffeine can actually hinder their performance. One possible explanation for this is a specific gene expression, which how caffeine is metabolised, so if you’re an athlete that trains at a high level, it may be worth considering this CYP1A2 genotype before embarking on a caffeine supplementation regime for the purposes of enhancing endurance performance.
For everyone else? If you enjoy and already drink coffee, carry on. There’s nothing to suggest that you need to stop. If you currently consume coffee in the form of calorically dense desserts masquerading as coffee drinks, and are struggling to lose weight, you might want to consider switching to zero cal sweeteners, cutting back on that whipped cream topping, or just drinking it black. (Before you scream at me about how gross and bitter black coffee tastes, TRY DRINKING BETTER QUALITY COFFEE.)
And if you don’t like coffee, well. Kenzi sums up my feelings quite well here: