Anyone knows that one of the drinks that works best to provide energy is coffee. This bitter drink is a great source of caffeine, although it does not always provide energy in all people. Are there more tolerant organisms? Why do some feel more tired?
Most adults drink coffee every week, and a large percentage do so daily. There are those who do not know how to start the day without that necessary jolt of energy as soon as they open their eyes. That boost of energy is what we expect from coffee, but it's not always the case. For some, coffee can make them feel sleepy.
One effect that often happens with energy drinks is that at first we get a boost from the caffeine, but then there is a drop in energy as the caffeine wears off and blood sugar levels drop. Is that why coffee sometimes makes you sleepy?
Causes
If we notice a decrease in energy levels after drinking coffee, it is interesting to locate the origin to remedy it.
Sugar and sweetener consumption
A cup of espresso coffee contains only two calories and contains no fat, carbohydrates or protein. Although coffee is naturally free of sugar, many people enjoy adding various sweeteners to take away the bitterness. The sugar content in these sweeteners creeps in quickly and could contribute to drowsy side effects after drinking coffee.
Depending on what people add to their coffee, the sweetener chosen may or may not set off a blood sugar roller coaster. This usually looks like a quick burst of energy, followed by a midday slump.
The sugar in coffee also affects insulin levels, making us feel exhausted when blood sugar levels plummet. Excess sugar in coffee causes excess insulin to be released and the role of insulin in lowering glucose levels. Once glucose levels drop, it is common to feel tired and sleepy.
releases the amino acid adenosine
The stimulating effects of coffee are largely due to the way it binds to adenosine receptors. Adenosine is an essential amino acid for sleep. Most people tend to get a quick burst of energy initially after drinking caffeinated coffee, but if you notice that drinking coffee makes you immediately feel tired, you may be experiencing a release of adenosine in your brain.
Adenosine is an amino acid involved in sleep pathways. Caffeine initially blocks adenosine receptors, which is what induces a temporary feeling of energy and alertness. When the caffeine has been metabolized, it can cause some people to experience a one-time rush of adenosine.
Drink coffee on an empty stomach
If we skip breakfast, we are likely to drink coffee on an empty stomach. Drinking coffee with no food in the stomach significantly affects blood sugar control.
Eating a meal, such as breakfast, before drinking coffee can prevent low blood sugar, which is associated with symptoms such as fatigue.
It's a diuretic
Drinking a cup of coffee can make us use the bathroom more often. If we drink a moderate amount (two or three cups), we may not notice anything, but if we drink four or more cups, we may run to the bathroom.
If we lose more fluids than we drink, we may feel tired from dehydration Other symptoms of dehydration include thirst, dry mouth, dizziness, dry skin, and lack of sweating. However, coffee may not dehydrate you as much. While caffeinated beverages may increase bathroom visits, the water in the drink still contributes to total fluid intake.
To counteract dehydration, it is recommended to drink plenty of water and eat foods that contain water, such as fruits and vegetables. When we exercise, are sick, or are exposed to hot, humid, or cold weather, we may need to drink more water than usual.
it's mold
Beyond the yuck factor of mold in coffee, the resulting mold contamination could be why we're struggling to stay awake. This is because some coffee beans have been shown to contain mycotoxins, a type of mold that has been linked to chronic fatigue.
Unfortunately, the effects of coffee mold can become much more serious than just fatigue. Studies have linked the mycotoxins to liver and kidney tumors, and it has been classified as possibly carcinogenic to humans.
Tips to provide energy
Passionate about drinking this drink aside, the promise of increased energy levels is a driving force behind many morning coffee rituals. If we are experiencing the opposite effect (feeling tired after taking it), we will try to adopt some changes so that coffee is more likely to cheer us up.
drink espresso
If drinking coffee alone helps prevent that afternoon slump when the caffeine starts to wear off, it's not to be expected. That has less to do with the caffeine in the coffee than the sugar content of what we want added to it.
Giving up sugar-laden sweeteners in your coffee eliminates the risk of a sugar crash later on. In addition, it is recommended to consume a black coffee or espresso to avoid that milk or vegetable drinks can create this effect on blood sugar.
Alternating a cup of coffee with a cup of water can also help. If we regularly experience an afternoon slump, we'll try switching to decaf coffee or tea after eating.
Using a low glycemic sweetener
Table sugar has a glycemic index of 63, which is considered a medium glycemic index. Eating foods with a high glycemic index is associated with a sharp rise in rapidly falling blood glucose levels.
It is recommended to choose a low glycemic index sweetener such as stevia or coconut sugar, or no sweetener. This can go a long way in helping to reduce or prevent the spikes and drops in blood sugar throughout the day. You can also completely avoid sugar or sweeteners.
Drink coffee with a meal
Drinking coffee on an empty stomach could affect blood sugar control, which could lead to a feeling of sleepiness. One way to avoid this is to have coffee with breakfast or another meal.
It is recommended to take it with food, preferably a little protein And a little fat. Both fat and protein can dampen the spike in blood sugar. Instead, carbohydrates will gradually enter the bloodstream to prevent levels from dropping too low later, providing more sustained energy.