If you're drinking many cups of coffee every day, try these 5 coffee hacks to boost its benefits. You may find that the first cup is so satisfying that you give up taking that second run to Starbucks.
Coffee remains the beverage of choice for millions of Americans every morning, thanks to its caffeine jolt and health benefits. And this energizer is not losing its steam anytime soon. In fact, the number of coffee consumers continues to rise, according to a survey conducted by the National Coffee Association USA.
Evidence shows that coffee contains large amounts of antioxidants, which may help improve alertness and reduce the risk of diabetes and heart disease. And because it's readily available and inexpensive, it's a great way for people to get their daily energy booster.
Add Protein Powder
Unless you add milk to your coffee, you won't get any protein from a typical cup of coffee. However, studies have shown that getting protein, which is essential for muscle growth, at breakfast can help you feel fuller and avoid snacking later in the day.
Sports nutrition counselor Nancy Clark, MS, RD, CSSD, recommends adding enough protein powder to reach the goal of 15 to 20 grams of protein per meal. "The amount you add depends on your taste buds and the rest of the meal. If you're only eating oatmeal or toast, you likely want more protein powder than if you’re having three eggs."
Take a Post-Coffee Nap
If you really want to take your energy boost to the next level, try snoozing right after your cup of coffee. A lot of evidence supports the idea that combining coffee with a nap will give you the best performance. For example, one study found that subjects who took a 20-minute nap after consuming caffeine were less sleepy later in the day. To time it correctly, science has shown that you should drink a beverage containing 200mg-250mg of caffeine and then settle in for a 15 or 20 minute nap. That's the ideal recipe for wakefulness.
Take It As Your Pre-Workout
Instead of an expensive pre-workout supplement, why not have your morning coffee an hour before your workout? Just as coffee makes working at your desk easier, it also boosts your energy while you're sweating hard." The caffeine makes the effort seem easier, so you can exercise harder without feeling like you're actually working harder," Clark says.
A study published in the Journal of Applied Physiology also suggests that drinking coffee before a workout can make the session more enjoyable - a good thing to consider when you don't feel like hitting the gym. In addition, studies have shown that consuming caffeine before a workout can help reduce post-workout calories by suppressing your appetite.
Time Your Afternoon Coffee Right
Sometimes you just need that extra pick-me-up after lunch. But what can you do to avoid a sleepless night? According to Dr. Sujay Kansagra, MD, sleep health consultant for a mattress company and author of My Kids Don't Sleep, your body "clears about half of the caffeine in your system every four to seven hours. Therefore, try to have your last cup of coffee at least six hours before you go to bed." This doesn't mean you can't enjoy coffee in the afternoon. Cortisol levels begin to drop after 1:00 p.m., so drink a mug at that time of day to combat desk-side sleepiness.
Brighten Up Your Tired Face
In addition to drinking coffee, it can also help to reduce the appearance of tired eye circles. According to Dr. Lily Tarakoub, a dermatologist at McLean Dermatology and Skin Care Center, "Caffeine can help de-puff the under-eye area and tighten the skin
When you brew your coffee at home, set the coffee grounds aside, let them cool, and then apply it under your eyes. Dr. Talakoub recommends washing your face first and letting the coffee grounds sit on your under eyes for about five minutes before wiping them off.
