Most of us would agree that the best time to drink coffee is a highly debatable topic. After all, some people like their coffee hot and freshly brewed in the morning. Others prefer their caffeine fix in the afternoon or even in the evening. But is there truly a ‘perfect’ time of day to have your coffee, or do personal preferences outweigh any definitive answer?
Research has suggested that there are times when drinking coffee can give us the most benefit, depending on what we are looking to achieve. Caffeine reaches its peak concentration, and thus its most potent effect on the body, around one hour after consumption. This means that the best time to feel the effects of caffeine is around mid-morning or mid-afternoon. This is the ideal time for people who depend on coffee to provide a mid-day pick me up. But those seeking to avoid it’s stimulating and often disruptive effects should stick to having it before breakfast, or not at all.
According to sleep experts, like Robert S. Rosenberg, DO, board-certified sleep medicine physician, President of the American Board of Sleep Medicine, as well as co-founder and Medical Director of the Sleep Disorders Centers of Prescott Valley and Flagstaff, Arizona, coffee should be avoided post 3 pm in order to prevent sleeping problems. After all, caffeine can remain in your bloodstream for more than five hours, disrupt your natural circadian rhythms and interfere with deep and restful sleep. That said, for the best night’s sleep, it is advised that you have had your last cup of coffee at least four hours before bed time.
When it comes to fitness and exercise, everyone’s view on the best time to drink coffee is also likely to vary. For those who enjoy working out in the morning, a cup of black coffee an hour prior to their workout might enhance their wakefulness and performance. The caffeine in the coffee can also help boost their metabolism, leading to the burning of fat during the activity. However, non-morning people should consider having their coffee after their exercise, to enjoy the full benefits. This is because caffeine can also act as a diuretic, and could potentially cause dehydration during the workout.
Coffee is also a great addition to any healthy diet. Some nutritionists even suggest adding a cup of coffee to a daily meal plan and including it as part of a balanced diet. Studies have found that coffee is high in antioxidants, which fight free radicals and could protect the body against inflammation, some cancers, and cognitive decline. Additionally, coffee has been shown to improve memory and attention.
Coffee is a versatile beverage, and its worth can be enjoyed in a variety of ways depending on the individual’s needs and preferences. So whether you’re looking to boost your productivity, or just add a healthy addition to your daily diet, it goes without saying that coffee is an extremely beneficial beverage at any time of day.
How to Take Advantage of Coffee to Enhance Performance
If you’re someone that wants to get the most out of their coffee, then focusing on the quality and quantity of your intake is key. Many athletes favor pre-workout coffee. Research shows that caffeine can increase alertness, focus, and even power output by up to 12%. Additionally, caffeine also has pain-relieving benefits, and can even boost endurance and reduce fatigue.
The optimal level of caffeine for most athletes is believed to be between three and six milligrams of caffeine per kilogram of body weight. As such, if you’re searching for the most effective cup of coffee, it’s important to keep your desired dose of caffeine in mind in order to best reap the performance enhancing benefits. To create a strong cup of coffee that meets your desired caffeine content, it’s best to use a high-quality coffee blend from a specialty coffee shop or local roaster.
Slightly more bitter coffee types tend to contain more caffeine than milder varieties. Generally, robusta beans contain more caffeine than Arabica, for example. Adding shots of espresso is also a sure-fire way to give your coffee a caffeine content boost. Those looking for a more subtle way to increase their coffee’s caffeine content can use coffee grind size as leverage. Finer coffee grounds filter out more coffee solids, resulting in a richer coffee with higher caffeine content.
Many studies have found that the most positive outcomes can be seen when coffee is taken in moderate doses. Too much caffeine can lead to health issues such as insomnia and anxiety. As with all things in life, it pays to be mindful of the amount of coffee you’re consuming in order to take full advantage of its potential benefits.
Coffee & Heart Health
Coffee has had a long and controversial history when it comes to its impact on our heart and cardiovascular health. In recent years, research has found that, depending on your consumption and lifestyle, coffee actually can have both positive and negative effects on our hearts.
In moderation, the American Heart Association has found that coffee can reduce the risk of cardiovascular disease and diabetes, as well as stroke, thanks to its anti-inflammatory properties. For those already suffering from cardiovascular disease, certain compounds found in coffee can help to reduce inflammation and hardening of the arteries. In addition, moderate consumption of coffee has been found to reduce unnecessary blood clotting, as well as help to reduce blood pressure, triglycerides and help to improve insulin sensitivity, overall making it beneficial for our hearts.
Too much caffeine, however, can have serious repercussions on the heart. Caffeine is known to increase the heart rate and the production of adrenaline, the body’s ‘fight or flight’ hormone. Caffeine also has the potential to increase cholesterol levels and contribute to high blood pressure and even cause a spike in cases of atrial fibrillation which can lead to other heart problems.
Coffee & Mental Performance
Do you ever feel like you need an extra boost to get your through a mundane task? Very often coffee can be the perfect solution for creating a mental balance and aiding however may need an uplift. Caffeine has been shown to help individuals focus, process information, and also reduce mental fatigue.
For those that suffer from anxiety, coffee offers a more natural remedy than more synthetic and medically-prescribed drugs. The caffeine consumed from coffee has a slight antidepressant effect which can help mitigate the effects of depression and minimize stress. As coffee increases alertness and focus, cognitively demanding tasks become less taxing, helping the user to stay more organized and efficient in the workplace.
Not only can coffee help individuals focus on the task at hand, it almost never fails to make them more relaxed and outgoing, perfect to break through any boredom during a mundane task. Many times, individuals find themselves having unexpected positive reactions after consuming coffee in the morning or just prior to starting any new task, mentally preparing themselves for an improved and euphoric state of mind.
What to Drink Coffee With
Coffee and food go hand in hand. But what you choose to pair with your coffee can have a huge impact on how the coffee will affect you, both in terms of health, and of taste.
Lighter coffees, such as a filter coffee or weak espresso, are best enjoyed with something sweet. Dairy goes great with this type of coffee, such as warm milk or a scoop of ice cream. This combination not only adds a sweet flavor to the drink but makes it a more balanced meal, if consumed in the morning. A cappuccino is a great starter, and can also be enjoyed with a croissant or a muffin to deepen the flavor of the coffee and wheat.
If you’re after something stronger, maybe an espresso or latte, the options are limitless. A biscotti biscuit or a slice of chocolate cake are my personal favorites. Additionally, a strong espresso can be enjoyed on its own, as it will already bring the desired punch of flavor and energy. On the other hand, lattes are great when mixed with nut milks, spices, sweets, or even savory ingredients such as cheese or salami.
