How to optimize the body for stable performance by microdosing caffeine

HIGH DOSE OF CAFFEINE

Of course, in addition to these health benefits, some of us have also felt a sense of "craving". The moment we give our bodies too much coffee during the day , its effects become negative.

Excessive consumption of coffee leads to difficulty in concentrating on a particular thing or activity. We become distracted and our heart races. The increased adrenaline levels in the body, caused by the high dose of caffeine, keeps our body tense.

Theamount of caffeine in the body has a negativeeffect on our emotions and psyche, promoting depression, for example. Initially helpful in preventing fatigue, high doses of caffeine turn into an undesirable influence on our sleep patterns.

CAFFEINE'S DECAY TIME

Since caffeine from a cup of coffee breaks down in the body in an average of 4-6 hours, it is wise to control not only the amount but also the time for drinking coffee. Evening coffeecan disrupt our circadian rhythms, making it difficult to fall asleep and the overall quality of sleep. Sleep deprivation will again have a negative effect on the health of our body and mind.

THE RIGHT AMOUNT OF COFFEE

Inorder for coffee to have its positive effects on us and at the same time to minimize the negative effects from too much coffee, we need to find theright level of coffee consumption for our body.

Each of us is a little different. We may look alike, but the exact composition of our bodies, or our abilities and characteristics, differ. Therefore, what works for one person may not always have the same effect on another person. This is also true when drinking coffee.

FAST AND SLOW CAFFEINE METABOLISER

Scientific investigation has revealed two differences in our genes that generally place us in the "fast coffee metabolizers" or "slow coffee metabolizers"group . Which group you fall into is specifically determined by the enzymes CYP1A2*1A and CYP1A2*1F.

If you are a carrier of CYP1A2*1A, you are in the "fast coffee metabolisers" group. The advantage for you is that your body can process more caffeine than your fellow CYP1A2*1F carrier.

IDEAL CAFFEINE LEVEL

Theoptimal effects of coffee are generally achieved at a dose containing 60mg-100mg of caffeine. Acup of filtered coffee with a volume of about 1.5 dl contains about 100 mg of caffeine. One espresso then has around 60 mg of caffeine.

MICRODOSING OF CAFFEINE

Ideally, then, this level of caffeine should be maintained. A stable level of caffeine can thus give us great conditions for working and concentrating without fatigue. The way to optimize caffeine intake can then be to continuously replenish caffeine in small and continuous doses of coffee or microdosing caffeine.

The intake of caffeine into the body in precise doses can be ensured by caffeine supplements. Caffeine chewing gum is also available on the market . These products are especially used by athletes for enhanced performance during exercise.

CONTINUOUS COFFEE DOSAGE

It is always better for our body to receive active ingredients in their natural form than as processed dietary supplements. Considering the amount of caffeine in your coffee, it is suggested to enjoy a cup of coffee in the morning and slightly replenish your caffeine levels by drinking tea the rest of the day.

Or you can alsosip your coffee continuously over a longer period of time. As you sip coffee over a long period of time, the aromas and flavours of the coffee will evaporate. That's why cold brew coffee is great for such prolonged sipping .

Just keep a bottle of your cold brew in the fridge and you can pour a little coffee at any time to maintain optimal caffeine levels. A great way to prepare coffee for more than just yourself and divide the finished coffee into smaller portions.

DECAFFEINATED COFFEE

If you have a large coffee mug on your desk that needs to be kept full at all times, and youwant to avoid the negative effects of excessive caffeine consumption, reach for decaffeinated coffee.

The beans in this coffee have undergone a special method to reduce their caffeine content to a minimum. The most popular method of decaffeination is the Swiss water process, which successfully yet gently removes the caffeine from the beans. The decaffeination process removes up to 97% of the caffeine from the coffee, which means that you may find a maximum of 5 mg of caffeine in your cup, depending on the method of preparation and the amount of coffee.

MAINTAINING CAFFEINE LEVELS WITH TEA

Weaker caffeine effects can be obtained from drinks other than your favourite coffee. In smaller amounts , caffeine can be found inteas. A2 dl cup of black tea has about 40 mg of caffeine andgreen tea has even less about 20 mg of caffeine.

CAFFEINE IN ENERGY DRINKS

The necessary dose of caffeine can be soothed by energy drinks. They can give us a kick in the morning or replenish our energy when we face an afternoon slump. But when it comes to the energy drink vs. coffee battle, coffee wins. Why?

Energy drinks contain a lot of sugar as well as caffeine. And even if the can says "sugar-free," the drink containsartificial sweeteners that are better left out of your diet anyway. However, you can have a tasty and low-calorie coffee.

If you're worried that coffee doesn't have the same kick as a canned drink, don't be. According to caffeineinformer , energy drinks haveabout 80-200 mg of caffeine and 250 ml of filter coffee has 110-150 mg. So both drinks will give you a similar burst of energy.

So if you're hesitant about whether to reach for a can of energy drink or a cup of coffee. Choosecoffee. It's significantly better for your health. Part of a healthy lifestyle is controlling what you put into your body, and you know what's in your coffee. Just coffee.

PERFORMANCE AND CONCENTRATION EVEN IN THE EVENING

Gradual caffeine replenishment, whether by continuously sipping smaller amounts of coffee or some other method, should be practiced in accordance with our sleep schedule. Optimal stimulation for concentration and performance should not be addressed by dosing caffeine in the late afternoon and evening, in terms of the time required for its decay.

Instead of coffee, however, you can use its helper or shall we say substitute - theobromine. This substance is naturally found in cocoa beans and products made from them. These are mainlychocolate andcocoa. Theobromine has a similar effect on concentration and fatigue as caffeine. In addition, it has a calming effect and its breakdown occurs within about 2 hours after consumption.

The amount of caffeine in chocolate can usually be determined by its darkness. The darker the chocolate, the more cocoa solids it contains, which increases the amount of caffeine.

The amount of caffeine in chocolate products can vary, especially if additional caffeine is added to provide energy. Added caffeine can be found, for example, in energy bars and other products that also contain chocolate.

A white chocolate bar (100 g) contains 3 mg of caffeine and 1 mg of theobromine, a milk chocolate bar (100 g) 21 mg of caffeine and 155-200 mg of theobromine, a dark chocolate bar (100 g) up to 20-120 mg of caffeine and 470 mg of theobromine. Leading cooking chocolate (100 g), which contains up to 170 mg of caffeine.