☕ Caffeine: Your Fitness Friend, Foe, or Just a Really Good Excuse for Coffee?

Frank Sinclair
Sep 10
3 min read

I’ll be honest with you right from the start, I love caffeine. A good coffee in the morning, a cheeky square or three of dark chocolate in the evening… it’s one of life’s great pleasures, and let’s not pretend it doesn’t help with workouts, energy, and, well, just getting through the day sometime, but like anything in health and fitness, it’s all about balance.

Caffeine can be your best mate in moderation, or an absolute pest if you overdo it. So let’s take a look at the pros, cons, and considerations, so you can decide whether you need to make changes or keep enjoying it guilt free.

Why Caffeine Can Be Brilliant

Performance boost: Countless studies show caffeine can improve endurance, focus, and even strength. No wonder so many pre-workout drinks are basically caffeine in a flashy tub.
Mood lifter: That first sip of coffee? Instant joy. Caffeine stimulates the central nervous system, which can make you feel more alert and less fatigued.
Metabolism support: It’s been linked to slightly higher calorie burn and fat oxidation. Not a magic weight loss pill, but a small helper, potentially...

The Downsides of Too Much Caffeine

The jitters: Ever had a coffee too many and felt like a shaky squirrel? Not fun.
Sleep troubles: Caffeine can hang around in your system for 5 - 7 hours which means that tasty afternoon frappacino-caramel-latte might mean a restless night for you later.
Digestive dramas: For some people, too much coffee or energy drinks can upset the stomach.
Tolerance: The more you drink, the less “kick” you feel. Which means you might start drinking more just to feel normal, and that's a rough place to be.

Where You’ll Find Caffeine (It’s Not Just Coffee)

Here’s a rough guide to average caffeine content:

Black coffee (1 mug): 95–120 mg
Espresso shot: 60–75 mg
Tea (1 mug): 40–70 mg
Green tea: 30–50 mg
Energy drinks (250ml can): 80–120 mg
Dark chocolate (100g bar): 50–60 mg
Milk chocolate (100g bar): 15–20 mg
Cola (330ml can): 30–40 mg
Pre-workout powders: 150–300+ mg per scoop 😳

Recommended safe upper limit for most adults is around 400 mg per day. That’s about 4 cups of coffee, but everyone’s tolerance is different.

Who Might Want to Cut Back

While caffeine can be brilliant, it’s not for everyone. You might want to reduce or avoid it if:

You struggle with anxiety (caffeine can crank up the nervous system).
You’re pregnant or breastfeeding (guidelines usually suggest limiting to 200 mg per day).
You’ve got high blood pressure or heart concerns (check with your GP — caffeine can raise heart rate and blood pressure temporarily).
You’re having sleep issues (even a small amount late in the day can cause problems).
You’re very sensitive to it (some people feel wired even after a cup of tea).

My Take on Caffeine

For me, caffeine is a daily friend. It boosts my mood, brightens my mornings, and, let’s be real, makes life that bit more enjoyable. I’ll continue to enjoy it until the science tells me otherwise.

The bottom line: caffeine is a tool, not a crutch. If you’re relying on it just to function, or you notice it’s messing with your sleep, mood, or health, it might be time to reassess.

And if you’re not sure where you stand, or you’ve got health concerns, it’s always worth chatting with a professional for tailored advice.

For now, put the kettle on and listen to the podcast we recorded all about it…

☕️ Support the pod and BUY US A COFFEE: https://buymeacoffee.com/voiceoffitnessreason

👉 If you need help finding a healthier balance with caffeine (or just life in general!), that’s exactly the kind of support we offer inside the Fit with Frank Academy.

Happy slurping!

FRANK

your Personal Trainer / Caffeine Inhaler