The Perfect Caffeine Dosage
For most of us, caffeine is part of our daily routine. Without it, we won’t make it to our 6 a.m. workout, make it out of bed, make it out the front door on time, or even step foot in the office. Some of you may not even make it through this information-packed article without another dose of “vitamin c”. An astonishing 90% of American adults report that they consume caffeine daily and the average intake of caffeine ranges between 110 mg to 300 mg per day. In 2018, the caffeinated beverage market was valued at $202.63 billion, amplifying health awareness in the industry. Before we dive into what the “perfect” amount of caffeine looks like, let’s get back to the basics.
Caffeine is “a bitter alkaloid C8H10N4O2 found especially in coffee, tea, cacao, and kola nuts and used medicinally as a stimulant and diuretic”. This natural plant extract stimulates the brain and central nervous system, aiding with alertness and avoiding becoming tired. Caffeine can be found in several different foods and beverages but is mostly consumed via coffee and tea. The caffeine levels within these popular beverages are determined by the type of bean used in the beverage, the size of the bean, the number of tea leaves being brewed, how hot the water is, and of course the brew time. Generally, a cup of coffee has 95 mg and a cup of tea contains 26 mg. Cascara, also known as coffee cherry or coffee fruit, technically falls in the tea category offering 25 mg of caffeine in a cup. Cascara has a delicious, fruity flavor and is becoming an ever-so-popular request in coffee shops around the world. While coffee and tea are both great sources of caffeine and antioxidants, tea has proven to provide more sustained energy. Due to tea containing L-theanine, which is a chemical that metabolizes caffeine slowly, your energy is more sustained throughout the day.
Once the caffeine has been consumed, it is quickly absorbed through the stomach lining and into the bloodstream. At that point, the liver breaks it down into compounds that affect each of the organ functions. Effects can be noticed within 20 minutes of consumption and will reach full effectiveness within approximately 1 hour of consumption.
So, what exactly is the “perfect” amount of caffeine? There are several studies around the perfect dosage of caffeine, in addition to the harmful factors of too much caffeine. First, let’s work through the perfect dosage and all the fantastic benefits.
The single most reason people choose to drink coffee is to increase their energy and alertness. The average study shows that 100 to 200 mg of caffeine will help accomplish these outcomes. Consuming more than 250 mg starts to create undesirable effects which we will get into later. Here are some high-level benefits when sticking to the moderate consumption of 200 mg of caffeine per day:
- Ideal workout energy – pre and post
It is common for athletes to consume caffeine along with carbs to assist with the build-up and synthesis of glycogen (energy source) in the body. It is a powerful way to help with focusing and delaying fatigue. Note: Consuming caffeine one hour prior to exercise will improve performance.
- Reduces the risk of neurodegenerative diseases
Caffeine has been known to employ not only neuroprotective results but also moto and non-motor cognitive benefits. Consequently, reducing the risk of diseases such as Alzheimer’s and Parkinson’s disease.
- Increases short-term memory
Studies have shown that caffeine blocks a molecule called adenosine, preventing it from stopping the function of norepinephrine, thus increasing short-term memory and reaction times.
- Stimulates the nervous system
Caffeine is a central nervous system (CNS) stimulant that will quickly increase alertness, decrease fatigue, and improve concentration. This is one of the most common reasons why people love caffeine.
- Increases functionality of the heart
Caffeine stimulates cell receptors within your heart, increasing the heart rate and rhythm. Your heart will beat faster, in addition to the rate of your blood flow increases. All this activity is a healthy function for heart strength.
- Lowers the risk of type II diabetes
Because caffeine will decrease insulin resistance, impairs glucose tolerance, and liver disease, those who consume caffeinated beverages are at a lower risk of being diagnosed with type II diabetes.
- Enhances weight loss
Consuming caffeine boosts the metabolic rate of glucose and increases fat burning, therefore drinking coffee or tea can help enhance weight loss. Everything in moderation is considered to notice weight loss effects.
There are so many outstanding advantages when consuming the ideal amount of caffeine equating to 100 mg to 200 mg per day. It is safe to say that a daily serving of BeGOAT is a great way to promote good health. Unfortunately, when people consume more than 250 mg of caffeine, they start to notice negative effects. This can range from nausea to jitters, irritability, and increased anxiety. Further studies show that longer-term considerable amounts of caffeine intake can result in even worse health issues including increased loss of calcium raising the risk of osteoporosis, high blood pressure, poor sleeping habits, nervousness, and muscle tremors.
Fortunately, BeGOAT offers the ideal amount of caffeine in one quick, convenient can. Utilizing cascara as the primary ingredient, these refreshing beverages are brewed to perfection totaling 200 mg of clean caffeine, 25 calories, 5 g of organic cane sugar, plant-based, non-GMO, gluten-free, and 7 g of net carbs. It doesn’t get any better than that! These thirst-quenching sustainable energy drinks are also packed full of antioxidants and polyphenols offering numerous other health benefits. Try any of the 7 satisfying flavors and you won’t be disappointed!
Cascara Berry- Grapefruit Tangerine
- Hibiscus Lime
- Strawberry Lemon Ginger
- Watermelon Dragonfruit
- Jackfruit Coconut Mango
- Lemonade Mint
BeGOAT Cascara+ is better for the people and better for the planet.
Follow us on social media and don’t forget to swing by your local market today for a refreshing and sustainable BeGOAT Cascara+ beverage. Don’t worry if you can’t find time in your day to locate BeGOAT in your neighborhood. You can conveniently shop online!
References & Resources:
https://prolab.com/caffeine-200mg
https://www.medicinenet.com/is_200_mg_caffeine_a_lot/article.htm
https://www.nbcnews.com/id/wbna6631177
https://www.healthline.com/nutrition/8-ways-to-make-your-coffee-super-healthy#TOC_TITLE_HDR_6
https://theroasterspack.com/blogs/news/what-is-cascara
https://coffeeaffection.com/tea-drinkers-vs-coffee-drinkers-statistics/
https://www.insider.com/guides/health/diet-nutrition/tea-vs-coffee
