Dietitians explain the best time to drink coffee for energy to maximize the brain-boosting effects of caffeine. Plus, clever ways to up the oomph even more.
So many rely on coffee to power up each day, sometimes long before they eat breakfast. But if you are trying to maximize the boost you get from your cup of Joe, is there a best time to drink coffee to reap the most health benefits?If you’re after coffee’s big energy boost .
Meet the experts: Amy Davis, R.D., L.D.N., a registered dietitian based in New Orleans; Michelle Routhenstein, M.S., R.D., C.D.C.E.S., C.D.N., a preventive cardiology dietitian at EntirelyNourished.com. Another reason caffeine is so effective for increasing energy is that it has nearly 100% bioavailability, per the NLM, which means your body absorbs every milligram in your cup of coffee. Plus, it is quickly broken down and distributed to the brain, reaching peak concentration between 30 minutes and two hours after consumption.Now, knowing all that, when is the best time to drink coffee? Experts explain when to drink it for the biggest energy boost, plus a few more ways to feel more awake. When is the best time to drink coffee for energy?If you guessed that it would be right when you wake up and feel your sleepiest, you’ll need to guess again. That’s because cortisol, the body’s natural “wake-up” hormone, rises to its peak shortly after you wake up, explains Michelle Routhenstein, M.S., R.D., C.D.C.E.S., C.D.N., a preventive cardiology dietitian at EntirelyNourished.com. “Drinking coffee during this peak is less effective because the body is already signaling wakefulness, so caffeine’s ability to block adenosine and boost stimulating neurotransmitters like dopamine and norepinephrine is reduced,” she says.For this reason, it’s best to wait until mid-morning, or about 60 to 90 minutes after you wake up, to start drinking coffee. “Cortisol is highest first thing after waking, then falls throughout the day,” says Davis. “Therefore, you may get a better boost from coffee once cortisol levels start to dip.” That said, if you are someone who swears by that first thing in the morning cup of coffee, it may be giving you an energy boost—but it may not be from the caffeine. A 2023 study found that the ritual of making and drinking coffee, plus the belief that it is going to wake you up, may exert a kind of placebo effect that increases your energy separately from the chemical effects of the caffeine.How to maximize the energy boost you get from coffeeIn addition to drinking your coffee at the right time to maximize its energizing effects, the dietitians we spoke with recommend these strategies for turbocharging your boost: Eat breakfast first. “Eat a balanced breakfast containing protein, fiber, and healthy fats before having your coffee. This helps nourish your body, manage blood sugar, and provide steady energy throughout the day, allowing caffeine to work more effectively,” says Routhenstein. Skip sweeteners. “These concentrated sugars are rapidly absorbed, causing a quick spike in blood sugar that may then lead to an energy crash, leaving you feeling tired and counteracting caffeine’s potential effects,” Routhenstein says. Add protein. Davis suggests mixing collagen peptides into your coffee or blending coffee into a protein shake to extend the energizing effect and potentially limit side effects like jitters if you are sensitive to caffeine. Consider mushroom coffee. Some coffee blends contain functional mushrooms, which may offer an additional boost. “Cordyceps is considered a great option to boost energy, while Lion’s Mane has been linked to improved cognitive function,” says Davis.
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