It’s a question I get asked my Status 8020 members daily. WE LOVE OUR COFFEE. I’m right there with you team. There’s something so therapeutic about waking up and having an almond latte.
BONUS: Studies have shown that caffeine can benefit endurance performance, high intensity exercise, and power sports. It seems to benefit trained athletes the most. The recommended dose varies by body weight, but it’s typically about 200–400 mg, taken 30–60 minutes before a workout.
Book recommendation: Caffeine for Sports Performance by Louise Burke
I just want to myth-bust around the calorie intake, and if you’re currently on an 8020 Program, let’s chat about how it does / doesn’t effect your meal plan.
It really depends which coffee you’re having. Duh.
A variation anywhere between +/- 100 calories around your caloric target in your daily diet is a nice window to allow yourself some flexibility and mental health benefits. If you have a coffee that contains more than 100 calories, and you just can’t let it go, consider a slightly smaller snack or meal portion in the day as needed. It’s probably to the tune of one-two bites less!
A 6oz (small) almond latte contains around 60 calories, mostly from carbs and fat (yup, they add sunflower oil to make it creamy). A full-fat large cappuccino on the other hand, can have up to 150 calories. An oat piccolo has around 30 calories. Black coffee, 0. Be sensible with your choices and know what you’re consuming. Mindfulness and energy balance is what matters.
Generally speaking, if I’m cutting fat, I prefer to have an almond piccolo instead of a latte (to save 30-50 cals for something else I love) whilst still getting some this delicious and the mental stimulation I need, or I’ll opt for a long black with a splash of milk if I want a longer drink.
A. Whatever the fuck you like the most. Remember, you’re allowed daily flexibility on this plan – in moderation. If your one treat for the day is your fave milky coffee and it steers you clear from chocolate or ice-cream later in the day, take it. Life is for living TEAM!
Almond milk is generally the lowest calorie choice if you prefer your coffee milky (like me!).
Oat milk (although yummy) is usually the highest sugar.
Soy milk – the highest protein.
Skim Cows milk – also good protein, if you can tolerate.
The size of the coffee matters – a lot – so you could opt for a piccolo, macchiato, or half water / half milk if you prefer a larger coffee and just want to cut a few cals.
A. Generally speaking – anywhere between 200mg-400mg of caffeine per day is fine. That looks like 1-2 coffees. If you’re particularly stressed or have a low tolerance, your range should be lower, or none at all.
A: Obviously not a prime choice pre-workout, but delicious all the same. You can enjoy throughout the day and most people can enjoy even before bed, given the very low caffiene content. I would suggest cutting them off around 5pm to ensure any residual caffeine content doesn’t impact sleep. I also enjoy decaf when I know my cortisol levels are higher – instead of adding fuel to the cortisol fire. Cortisol generally spikes when work gets tough, I’m sleep deprived, I’m a few days before my period – all the usual. This is when I might manipulate caffiene as a tool and recognise it doesn’t serve me best in that moment.
Any questions on caffiene and coffee? SHOUT BELOW.
Sal xo
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