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Last Updated on February 27, 2018

How to Drink Caffeine With Strategy to Boost Your Productivity

How to Drink Caffeine With Strategy to Boost Your Productivity

We have a love-hate relationship with caffeine. We all know consuming too much will lead to a crash, and a headache, but we also know it can be a great energy booster in a pinch. Even if you only have a small serving of caffeine, your body will metabolize it out of your system within 8-14 hours, leading you to feel sluggish and sometimes even sick.[1]

    But what if I told you strategically consuming caffeine rather than drinking it habitually could provide an energy reservoir, so to speak, that you could tap into any time you liked?

    Drink caffeine strategically

    Chris Bailey, the author of The Productivity Project, was also sick of the caffeine hangover, but didn’t want to abandon the stuff. So he decided to try something: he consumed caffeine before doing any number of important things. For instance, he would have caffeine before giving a presentation, writing an important article, or just checking off something big on his to-do list. Regardless of what the task was, he made sure it was one that was important and required plenty of focus and brain energy.

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    The aim of the experiment was simple: how can you make the most of that caffeinated high before the crash comes? Utilize the period before the caffeine crash.

      Caffeine prevents your brain from absorbing a chemical called adenosine. This chemical triggers the flags in your brain that let you know you’re tired. While caffeine blocks your brain from absorbing the chemical, it continues to build up until caffeine eventually lets your brain absorb it. So at that point, you’re going to suddenly feel as though you’ve been hit by a train and all you want to do is sleep.

      But if you drink coffee, or any caffeinated beverage strategically, you can make better use of that time when your brain isn’t receiving those signals. In fact, you could even rest intermittently before that crash hits.

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      What you can’t drink

      Before you start stocking up on sugary caffeine drinks or whip out your Starbucks mobile app to grab a caffeinated frappuccino, let’s get some ground rules out of the way. You can’t have sugary or alcoholic caffeinated drinks. These types of beverages come with their own kind of crash, so layering them on is only going to make that hit of adenosine come on harder and faster, ultimately leaving you feeling even worse.

      Instead, opt for green tea or matcha. These naturally caffeinated teas are full of antioxidants which can help slow and regulate the caffeine crash.

      When to caffeinate

      At this point, you might be brewing a cup of coffee already, but be careful not to use caffeine as a band-aid. The goal is to take advantage of the window of productivity, not to continue to consume it until you’ve gotten through your day and need to sleep. Along those same lines, it’s important to avoid caffeine as much as possible if you’re about to work on something creative; it’s been shown to hurt right-brain-related tasks.

      If it works for your daily schedule, consume caffeine between 9:30 and 11:30 a.m. This is when caffeine will have the greatest impact on your energy, because it’s usually the time of day when you naturally start to feel a little sluggish. And always remember, avoid caffeine less than 8 hours before you go to bed so it doesn’t affect your sleep.

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      Pro Tip: Because you know a caffeine crash will typically have you falling asleep about 8-12 hours after you drink it, plan to have a big cup of coffee twelve hours before an overnight flight. You’ll sleep like a baby.

      Who can caffeinate

      Obviously if you want to drink coffee or caffeinated tea, we aren’t trying to stop you. But it is helpful to note that it does affect certain people differently.

      Caffeine has been shown to make introverts perform poorer on tasks that are quantitative and done under time pressure because introverts are more stimulated by their environment; that extra bit of stimulation provided by caffeine can push an introvert over the edge.[2]

      Interestingly enough, it’s been found to have the exact opposite effect for extroverts. If you’re a very outgoing and social person, caffeine before a big task could be perfect for you.

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      For ambiverts, or those who fall somewhere in the middle, strategically consuming caffeine will be your best bet.

      What works best for you?

      Some of the strategy involves experimenting. You may find your 6am cup of java gets you to 10am only, but that’s when you typically have some kind of protein to get you through. Others may discover they should drink coffee later – perhaps 9:30am when their cortisol is naturally lower – and it changes their whole day. Regardless of what you discover works best for you, the goal is to time your crash.

      Personally, I like to go to bed around 10:30p.m. I like to make sure to have my caffeine 12 hours earlier so I can hop into bed and fall asleep. Once you figure out what schedule works best for you, you’ll be amazed at the difference a cup can make.

      Reference

      More by this author

      Sam Aloysius

      Self proclaimed chai expert

      29 Exercises You Can Do At (Or Near) Your Desk What’s The Story Behind Those Tattoos and Piercings? Family Style Is Making You Fat Without You Even Knowing carbs Are Carbs More Addictive Than Cocaine? How to Drink Caffeine With Strategy to Boost Your Productivity

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      Last Updated on August 15, 2018

      7 Amazing Things That Will Happen When You Do Plank Every Day

      7 Amazing Things That Will Happen When You Do Plank Every Day

      Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

      Video Summary

      Why is it important to train up our core strength?

      There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

      This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

      Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

      In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

      One Exercise, multiple benefits

      There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

      By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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      When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

      Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

      In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

      What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

      What will happen when you start doing planks every day

        1. You’ll improve core definition and performance: 

        Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

        • Transverse abdominis: increased ability to lift heavier weights.
        • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
        • Oblique muscles: improved capacity for stable side-bending and waist-twisting
        • Glutes: a supported back and a strong, shapely booty.

        2. You’ll decrease your risk of injury in the back and spinal column

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          Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

          Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

          3. You’ll experience an increased boost to your overall metabolism

            Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

            4. You’ll significantly improve your posture

              Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

              A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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              A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

              On top of everything, someone with good posture looks better, healthier, and more confident.

              5. You’ll improve overall balance

                Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                6. You’ll become more flexible than ever before

                  Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                  7. You’ll witness mental benefits

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                    Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                    How to hold a plank position

                    1. Get into pushup position on the floor.
                    2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                    3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                    4. Your head is relaxed and you should be looking at the floor.
                    5. Hold the position for as long as you can.
                    6. Remember to breathe. Inhale and exhale slowly and steadily.
                    7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                    Watch the video if you have any doubt!

                    Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                      How to improve your plank time gradually

                      1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                      2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                      3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                      Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                      Who Should Be Cautious Doing The Plank?

                      You need to be cautious doing Planking exercises if any of these risks apply to you:

                      • Prolapse
                      • After prolapse surgery
                      • Pelvic pain conditions
                      • Weak or poorly functioning pelvic floor muscles
                      • Previous childbirth
                      • Overweight

                      Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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