When you reach out for your favorite antioxidant-rich cuppa - ponder for a few seconds - though you have brewed coffee which in itself has less than 5 calories - the additions you prefer will deicide how healthy your cup of coffee really is;
1 teaspoon of sugar contains about 16 calories;
1 tablespoon of fat free milk about 5 calories of energy
Espresso Coffee (60 ml) > 1 Calorie
Black Coffee (240 ml) > 2 Calories
Coffee with Skim Milk (180 ml) > 5 Calories
Coffee with Milk and Sugar (180 ml) > 30 Calories
Cappuccino (180 ml) > 56 Calorie
I'm trying to lose weight - Source: mayoclinic.org Should I cut back on coffee? (Simplifies how we should look at our caffeinated drinks)
Calories in a cup of coffee - Source: espressocoffeeguide.com - Includes coffee by well-known brands
Coffee boosts metabolism and energy levels, making you feel more alert by interfering with the action of drowse-inducing adenosine in the brain plus activates the brain’s pleasure centers.
Does Coffee Perk Up Your Brain . . . or Not? - Source: psychologytoday.com
Excerpt: Caffeine is not stored in the body, so its effects are not permanent. Its impact can start to be felt ten to fifteen minutes after ingestion, and the effect lasts two to three hours.
Published in 2011 - I believe it is still relevant;
Why coffee perks people up - Source: www.health.harvard.edu
Excerpt: Once it reaches the brain, caffeine probably has multiple targets, but the main one seems to be adenosine receptors. Adenosine is a brain chemical that dampens brain activity. By hogging its receptors, caffeine sets off a chain of events that affects the activity of dopamine, an important neurotransmitter involved in mood.
Published in 2012 - I believe it is still relevant;
Research suggests that when you are feel tired, slow and sleepy during the day - it would be ideal to take a 'Caffeine Nap'. Basically drink Coffee (or any caffeinated drink of your choice) and immediately take a 15-minute nap. Caffeine takes more than 15-18 minutes to kick in passing from your stomach through your small intestine to the bloodstream to reach the brain - till then your brain uses up and clears out adenosine a neuromodulator that makes you feel sleepy and when you wake up the caffeine molecules get attached to the adenosine receptors (caffeine molecule is similar to adenosine) making you feel energized and alert.
Coffee has a very strong antioxidant capacity but no study has show cased that coffee drinking leads to an increase in antioxidants in the body;
Though freshly brewed coffee is rich in antioxidants it has yet to be proven that those antioxidants appear in the bloodstream and in the body when an individual drinks it.
Coffee with Cinnamon helps boost energy as coffee is a natural stimulant, that helps brighten a stressed day - plus a sprinkle of Cinnamon helps increase levels of the neurotransmitters dopamine and serotonin and both help enhance your mood. Note it is but a sprinkle - hence will deliver 'only' miniscule health benefits.
Careful on the amount of coffee you have as serotonin increase is only temporary, but after the spike, the dopamine levels drop causing depression;
Studies suggest that a cup of coffee just before a workout helps increase physical endurance as well as improves overall performance.
Do note that your body still needs an adequate amount of carbohydrates, fat, and protein to power your entire workout - so if you want to add coffee to your pre-fueling plan ensure it's not replacing a healthy snack in place of it. Experts say you need to drink that cup of coffee about 20 minutes prior to your workout. Just ensure that you don't exceed 400 milligrams of caffeine in a day.
Healthy adults can safely have a moderate amount of caffeine daily or about 200 to 300 milligrams (mg), which amounts to 2 to 4 cups of brewed coffee a day.
Pregnant women and lactating mothers may want to skip caffeine altogether.
The Mayo Clinic says that consuming heavy amounts of caffeine each day (more than four cups a day) may lead to muscle tremors, insomnia, irritability, fast heartbeat or frequent urination.