Timing Matters
My all-time favorite photographer is Henri Cartier-Bresson, and this doesn’t sound like the intro to a coffee post, but bear with me for a second. Bresson, born in 1908, was famous for his in-the-moment black and white photographs that were perfect compositions of lines, light, shadow, human movement, and the landscape or architecture people were in.
Here is what made his art so special: Bresson never resized any of his pictures, he didn’t use models, and he didn’t pre-arrange any of his scenes. Bresson basically invented street photography at a time when there was no tech to snap hundreds of pics and pick the best one.
He had an incredible eye for the right moment, the patience to wait for it to happen, the trust that eventually it would, and the ability to hold out, sometimes for many hours, without losing focus and then hit that shutter button at the perfect time.
I think about coffee in this context because, in today’s fast-moving world, we often forget how much value lies in being aware of the present moment and clearly planning what we want to experience or create. We too have the ability to soft focus and take the right action at the most beneficial time. Timing your coffee rituals and intake can help achieve that.
If you drink coffee in the morning out of habit, you are not alone. But whether it is the best time for your body and mind to do so is explorable. Let’s talk about the effects of caffeine on your brain and body, and how timing matters.
Caffeine and Physical Activity
Pre-Workout Boost
If you regularly hit the gym, consuming caffeine about 30 to 60 minutes before exercise can enhance performance. Caffeine helps by increasing your adrenaline levels, improving endurance, and reducing the perception of effort and pain.
Factors to Consider:
Age: Younger persons (18-40) tend to metabolize caffeine more quickly, experiencing its effects sooner. Older adults (60+) might need to adjust the timing slightly to account for slower metabolism. If you are in the age group between 40-60, you will see gradual changes in metabolism and your sensitivity to caffeine. It's important for you to monitor your body's response to caffeine and adjust intake accordingly.
Sex: Women, particularly those on oral contraceptives, may metabolize caffeine more slowly than men. Adjusting the timing based on individual response can help you optimize benefits.
Physique: Individuals with higher body mass may require a larger dose to achieve the same effects. Start with a moderate dose and adjust as needed.
Lifestyle: If you are a daily coffee drinker, you might need a slightly higher dose or longer lead time to feel the effects.
Caffeine and Mental Activity
Morning Boost
Let’s bust a myth here: Yes, consuming caffeine in the morning can help combat the grogginess associated with sleep inertia and improve alertness and concentration. However, if you sleep well and wake up rested, the neuroreceptors in your brain that caffeine docks onto are already blocked by neurotransmitters with the same effect of waking you up (more on those in a following post). So if you are drinking coffee for flavor (I do), by all means, continue, but check your quantity. If your body is simply trained to get caffeine in the morning, it might be a smart move to time that kick for more benefit later in your day.
Afternoon Slump
Who doesn’t know that afternoon energy dip when you have one more meeting to go? This is a great time for a moderate dose of caffeine to provide that much-needed boost without keeping you up all night.
Factors to Consider:
Age: Older adults may be more sensitive to caffeine and should opt for smaller doses, especially in the afternoon.Sex: Women's caffeine metabolism can be influenced by hormonal changes throughout the menstrual cycle, requiring adjustments in timing and dose.
Physique: Individuals with lower body mass might need smaller doses to avoid jitteriness and anxiety.
Lifestyle: Those with a sedentary lifestyle might find caffeine more stimulating than active individuals. Tailor your intake based on daily activity levels.
What Else Should I Consider?
Sleep Patterns
Avoid caffeine at least six hours before bedtime to prevent sleep disturbances. If you are particularly sensitive to caffeine, extending this window to eight hours might be necessary.
Tolerance Levels
If you are used to a daily coffee routine, you likely have developed a caffeine tolerance over time. When you start using caffeine in a timed fashion for specific benefits, carefully adjust timing and dosage to maintain effectiveness without increasing intake excessively.
Hydration and Nutrition
Stay hydrated and ensure you're not consuming caffeine on an empty stomach to avoid gastrointestinal discomfort. Pairing caffeine with a balanced meal can help mitigate any adverse effects.
Personalizing Your Caffeine Routine
The key to optimizing caffeine intake lies in personalization. Experiment with different timings and doses to find what works best for you. Keep a journal to track your responses and adjust based on your experiences. If you need assistance with our Superfood Shots, we are happy to create a personalized plan with intake recommendations tailored to your lifestyle and activity level for maximum benefits. Shoot us an email at contact@sweetsciencecoffee.com or leave a message with your order and we’ll send you a questionnaire!
The Bottom Line
Caffeine can be a powerful tool to enhance both physical and mental performance when consumed at the right times. By considering factors such as age, sex, physique, and lifestyle, you can tailor your caffeine intake to maximize its benefits while minimizing any negative effects.
And if you are curious about Henri Cartier-Bresson, check out his work for a mental break during your next coffee time :) - I can’t add any pics here for copyright reasons.
Henri Cartier-Bresson - Magnum Photos
Enjoy!