I want to talk a bit about the effects of caffeine on our bodies as professional dance athletes. And before you click away, no, I am not recommending you skip out on your daily jolt. But three out of four athletes consume coffee before competing, so I think it’s worth diving into, don’t you?
Picture this, you wake up, do your skincare, and make a cup of coffee. You sip your coffee as you get ready, then, grab your dance bag and head out the door for a day of auditions and classes.
You get to the audition studios and check on your place in the line-up. You’ve got time.
So you pop down the street for a coffee while you wait.
About 45 minutes later you’re in the studio. You feel a little light-headed but you chalk it up to nerves. You’re also feeling your stomach start to gurgle. Again, you chalk it up to nerves.
But let me explain what’s happening inside your body…
When we first wake up in the morning, our cortisol (stress hormone) levels rise by 50% or more. That’s part of why we wake up.
Consuming coffee naturally elevates your cortisol levels. So, drinking coffee on an empty stomach increases the effects of caffeine on your system- elevating your cortisol levels even higher.
Additionally, when you drink coffee on an empty stomach, the elevated cortisol can lead to increased gastric acid secretion. This leads to digestive issues like acid reflux and gastritis (bloating and bubble guts 😖).
I also hate to break it to you but science tells us that healthy caffeine consumption clocks in around 200-300mg at one time and about 400m in one day.
Now, a grande (16-ounce) cup of Starbucks coffee is 330mg of caffeine. But this can vary depending on the roast. Light roasts tend to have a higher caffeine level than dark roasts.
One Nespresso pod clocks in at 125 mg.
More of a cold brew kinda dancer? A 16-ounce cold brew can be anywhere between 200-300 mg of caffeine.
Now, a show of hands, how many of us only have one cup of joe every day?
…Yeah, me either.
What’s the result of over-caffeinating?
This study says that over-caffeinating all in one sitting (over 300 mg at once) can lead to caffeine intoxication.
What’s that?
Oh you know, symptoms like restlessness, nervousness, excitement, insomnia, facial flushing, having to use the bathroom, tummy troubles, muscle tremors, chaotic/racing thoughts and speech, irritability, and more.
Do any of those sound familiar?
So what can we do?
Well, we can start by understanding the effects of caffeine on our bodies and how we can use them for good and mitigate the bad.
First of all, we have to stop drinking caffeine too late in the day. Coffee stays in your system and boosts your energy levels over the entire day. And, unfortunately, this does affect your circadian rhythm (aka sleep and waking habits).
Studies show that coffee consumed less than 8 hours before bedtime reduced total sleep time by 45 minutes and reduced sleep efficiency by 7%. On top of that, it increased the amount of time it took to fall asleep.
I know, super depressing. But if you’re feeling a late afternoon slump, check your macros! You might just need a few carbs to give you an energy boost!
Speaking of carbs, let’s talk about pre-workout. Because this same study suggests that pre-workouts that contain 200mg or more of caffeine shouldn’t be taken within 13 hours of bedtime. So, if you’re an afternoon gym goer or a pre-show Celsius type of person, I recommend grabbing an apple, banana, smoothie, or other nutrient-dense carb to energize you for the show ahead.
But what about my second cup of coffee? Do I have to give that up?
Not necessarily.
It’s true, that excessive caffeine consumption can cause agitation, insomnia, headaches, and tummy troubles. However, consuming caffeine intentionally can be beneficial.
Remember when I said that three out of four athletes consume caffeine before competition or workouts? That might be because the effects of caffeine increase cortisol helping us push through discomfort and spiking energy levels. This can lead to fruitful training sessions, much like a pre-workout would do.
But it’s important to get the dosage correct. We are looking for that sweet spot of 100-200 mg of caffeine about 45 minutes before you workout.
Now, if you do the math, this pre-exercise cup of joe puts you right about at the max for the day.
Not using your second cup for fitness purposes?
That’s fine!
You can always opt for balancing your caffeine intake.
For example, let’s say you have a 12-ounce cup of drip coffee with breakfast. That puts you at about 200 mg of caffeine.
Now you have room for a second cup of coffee or you can opt for an espresso-based drink!
Contrary to popular belief, a shot of espresso has less caffeine than a cup of drip coffee, coming in anywhere from 125-175 mg of caffeine depending on the roast.
So is caffeine in or out?
Caffeine is definitely in – as long as you wield its power wisely.
Don’t drink it too close to bedtime (no matter what you think your tolerance is).
Consume it with plenty of food to keep your GI tract functioning efficiently.
And most of all, don’t supplement your coffee with more caffeine.
There is no need for coffee plus a Celsius plus a pre-workout plus a cold brew. And if there is, it’s time to talk to your coach about balancing your training and nutrition.
So, go and enjoy! I think a cappuccino sounds good. How about you?
Want to learn more about how nutrition can influence your training? Read: Deficit to Maintenance: Learning to Find Maintenance Calories, What Are Electrolytes, Why They Are Important, And How to Get More, How to Eat 25 Grams of Fiber and Still Hit your Macros
