How does that morning cup of coffee☕️ or more specifically caffeine effect diet and exercise?

Caffeine has been shown to increase blood flow by 30% for about 75 minutes after consumption. More blood flow means more nutrients and oxygen being delivered to muscles during exercise. 

Caffeine also allows for more free fatty acids to be used as fuel. This spares muscle glycogen, which increases endurance performance. This was shown in one study where caffeine created an 11% increase in reps performed on bench press.

Caffeine has been shown to decrease appetite, induce thermogenesis, fat oxidation and increase your metabolic rate by 3-11% for a few hours.

While those are great benefits for fat loss.  I would say caffeines biggest help is with NEAT (Non Exercise Activity Thermogenesis).

Otherwise known as the calories you burn from activity not related to exercise. That extra energy you get from caffeine to get up and move around more throughout the day can really add up.

The caffeine from coffee hits your system within 15 minutes of ingestion and is fully absorbed within 45 minutes of consumption.

Caffeine dosage for performance is recommended at 1.4-2.7mg/lb of body weight prior to training.

Unfortunately the effects of caffeine can start to wear off as your body becomes used to it. Intake around 750mg a day can cause a complete tolerance to caffeine, therefore try and keep your consumption under 750mg.

Further more caffeine has a half-life of 5 hours, meaning a strong cup of coffee (120 mg) taken 10 hours before bed still leaves 30 mg caffeine in your system when its time for bed.

If you find yourself losing sleep, I would recommend cutting down on your caffeine. As the benefits of a good nights sleep far outweigh those of caffeine.

Travis Moss

Online Evidence Based Personal Trainer

MVMNT Wellness

References:
1. https://www.ncbi.nlm.nih.gov/pubmed/caffeinefromHulkMug
2. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-7-5
3. https://www.ncbi.nlm.nih.gov/pubmed/26068323
4. https://www.ncbi.nlm.nih.gov/pubmed/26890974