caffeine.

every morning when I wake up, I look forward to a warm, frothy cup of coffee.

then, when the clock hits around 3pm, I take a sip of a homemade iced latte.

and sometimes, before a challenging, long lift I like to sip on some pre work out

ahhhhh caffeine. my true, number one vice.

and if you’re anything like me, you probably wonder if you’re drinking too much caffeine.

and since a good bit of us may be (especially athletes), it’s important to recognize the established safe limits and negative side effects of “too much”

while the fda recommends 400mg per day, as an upper limit , studies show that daily consumption of up to 3.0 mg per kg is least associated with adverse side effects, and 6.0 mg per kg is pushing into seeing negative side effects a bit too much. (for a 160lb person, this would range between 200 - 440 mg per day.

for reference, your average cup of coffee can be 100mg, a shot of espresso 60mg, and an energy drink 200-300!

staying in the range of 3.0mg per kg can help reap the positive benefits (such as enhanced performance) while limiting the negative ones.

*when consuming caffeine in the form of coffee, additional benefits such as heart protection & other disease protection have been shown.

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de Souza, J.G., Del Coso, J., Fonseca, F.d. et al.