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Last Updated on March 4, 2021

The Ultimate Coffee Guide For Energy Boost

The Ultimate Coffee Guide For Energy Boost

You’ve probably experienced the energy-boosting power of coffee — thanks to its high caffeine content. But not all of us really know how to drink coffee for the maximum energy boost.

Do you know the best times, quantities and types of coffee to drink for boosting your energy in a balanced and sustained way? If not, then you’ve come to the right place, as this guide will show you everything you need to know about drinking coffee to boost your energy, motivation and productivity.

What You Didn’t Know About Coffee

Let’s start with some background information about coffee drinking.

Coffee drinking dates back many centuries[1], with evidence of coffee drinking or knowledge of the coffee tree being documented in the early 15th century in the Sufi monasteries of Yemen. From there, the practice soon spread to Mecca and Medina. By the 16th century, it had reached the rest of the Middle East and parts of Africa. Coffee drinking then spread to the Balkans, Europe and Southeast Asia.

Despite some religious leaders at that time attempting to ban coffee drinking, its usage around the world has continued to grow. This has been helped in part by the popularity of coffee houses, which began opening and attracting customers in the 17th century.

Today, coffee is one of the world’s most highly traded commodities, and according to the National Coffee Association, coffee is currently the most consumed beverage apart from water.

For many people around the world, coffee helps them start their day and also provides a welcome physical and mental boost throughout their day.

The Benefits of Drinking Coffee

While some people primarily drink coffee for its pleasant taste, other people choose the beverage as a way to give themselves a natural uplift.

Coffee also has several other benefits[2], including:

  • Helps you stay focused and alert
  • Helps fight depression
  • Helps you burn fat
  • Helps boost your physical performance

Coffee’s energy-boosting power is mostly due to the caffeine it contains. This stimulant is absorbed into your bloodstream after you drink coffee. From there, it makes its way to your brain. In the brain, caffeine works to block the inhibitory neurotransmitter adenosine. This then increases the amount of other neurotransmitters such as norepinephrine and dopamine. This leads to the enhanced firing of neurons.

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Human studies[3] show that coffee improves different aspects of brain function, including mood, memory and reaction times.

Of course, extreme coffee consumption is not to be recommended, as it can lead to adverse side effects[4] such as insomnia and restlessness. Some coffee addicts also experience digestive issues, rapid heart rate and even anxiety.

However, as this guide will show, when you get your coffee consumption right, you’ll be able to take advantage of the tangible benefits while at the same time minimizing any of the downsides.

In my experience, coffee is the best energy-boosting nutrient currently available. It’s also cheap, tasty and convenient.

Let’s look now at…

The CEO Way to Drinking Coffee for Energy

As the CEO of Lifehack, it’s vital that I always have abundant energy and focus. Every day is busy, with dozens of important decisions to be made. There’s never a time when I can afford to be low in motivation and low in creativity.

That’s why I have come to depend on the energy-boosting power of drinking coffee. It helps wake me up and keeps me alert throughout my working day.

So let me share with you now some of the best ways I’ve discovered for consuming coffee for energy.

Best Times to Drink Coffee

Rule No. 1 is to only drink coffee in the morning time.[5]

Why? Because if you drink coffee in the afternoon, it is likely to disrupt your sleep — which is definitely not a good or healthy thing to do.

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Another reason to only drink coffee in the morning is because of the exponential decay of caffeine in the body.[6] Essentially, once consumed, caffeine stays in the body for quite some time. Studies show that it leaves the body at a rate of about 11% per hour. This gives it a half life of about 6 hours. To put this in practical terms, if you drink a cup of coffee with 100mg of caffeine at 10am, you’ll still have about 50mg of caffeine remaining in your system at 4pm.

With this in mind, I’d recommend you don’t drink coffee any later than lunchtime. By doing this, you’ll still get the energy lift from the caffeine throughout the afternoon, but it won’t turn you into an insomniac!

Best Amount of Coffee to Drink

How much coffee should you drink in a morning for the best — but most balanced — energy boost?

The answer is 16oz.

This is the optimum amount of coffee intake to give you a substantial lift without overdoing it.[7]

Of course 16oz of coffee can be high or low caffeine depending on the type of coffee you choose to drink. For example, an 8oz drip coffee has more caffeine than a 10oz espresso.

If you’re a healthy adult, aim to consume about 400mg of caffeine in a morning. That’s around 2-3 espresso shots or five teaspoons of instant coffee. (Bear in mind that the caffeine content of different products varies widely.) If you’re pregnant or breastfeeding, then it’s recommended that you limit your caffeine intake to about 200mg per day.[8]

When choosing which type of coffee to drink, it’s worth paying attention to the coffee extraction process used. Variables such as type of coffee, grind size, water temperature and extraction time can make a huge difference to the taste of your drink — and the amount of caffeine it contains.

My suggestion is to find the taste you like, calculate how much caffeine per cup it contains, and then work out the exact amount of coffee cups in a morning you can drink.

Personally, I’m a big fan of drip coffee. This is definitely one of the fastest and most convenient ways of getting a tasty drink with an ample of amount of the energy-boosting stimulant caffeine.

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How to Choose the Best Coffee Beans

I recommend you go for Robusta coffee beans. On average, Robusta beans have twice as much caffeine content as Arabica beans.[9] That means you can make and drink less coffee but still get the same energy boost. Sometimes less really is more!

When choosing coffee beans, the next thing to pay attention to is the roast date. You should make sure that your purchase is within one month of the roast date. That will ensure maximum freshness, and will also give you the best taste (many people say that coffee beans are at their peak 2 weeks after roasting).

Talking of roast, depending on your taste preference, you can choose to go with light, medium or dark roast. Most people prefer light to medium roast, as these roasts have an appealing fruity but full-bodied flavor.

Interestingly, you might assume that dark roast has the most caffeine. However, the reality is that light roast has the most caffeine, followed by medium roast, followed by dark roast.[10] This is good news if you’re looking to drink coffee as a natural stimulant. By choosing light or medium roasts you can get the twin benefits of a great tasting coffee with a significant amount of caffeine.

I highly recommend Infuel Energy and Infuel Energy Plus Coffee Beans — these light roast coffee beans will help boost your energy and focus so you can stay motivated and productive all day long. These premium coffee beans are sourced following a strict set of rules that ensures the coffee products improve the living conditions of small farmers and are produced with sustainable practices. All purchases of Infuel Energy Coffee are roasted to order to guarantee they reach you at peak freshness.

What You Need To Make the Perfect Cup Of Coffee

In this section, I want to introduce you to some of the essential equipment that you’ll need to make yourself great coffee. I’ll explain why each piece of equipment matters to the coffee making process, as well as giving you my reasons for picking these particular products.

1. A Digital Coffee Scale

    A digital scale is always handy. TIMEMORE Digital Coffee Scale will enable you to take total control of your coffee brewing process. I especially like the fact that the coffee scale measures in 0.1g increments — this is super-high precision, making it easy to get the right ratio of coffee to water. You can use this scale for making all kinds of coffee, including drip coffee, French press, iced coffee, AeroPress, etc.

    As I’m sure you can imagine, a coffee scale will be much more accurate than using a tablespoon to measure. This will help you to get the flavor and intensity that you prefer, and can greatly increase the flavor of your preferred method. It all comes down to consistently getting the right ratio between coffee and water. A digital coffee scale will make this convenient and easy for you.

    2. A Good Kettle

    The quality of a kettle can make or break your coffee. Miroco Gooseneck Electric Pour-Over Kettle will enable you to brew the perfect coffee thanks to its ‘temperature hold function’. It also has a built in digital stopwatch to ensure that you neither under brew nor over brew your coffee. For safety and peace of mind, the kettle also features an auto shut-off function.

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    3. Drip Coffee Decanter

      I love the Japanese made coffee decanter Hario V60 Drip Coffee Decanter. It’s simple to use, easy to wash and gives you a delightful barista experience. In terms of size, this decanter can hold up to 700ml, providing enough for 4-5 normal sized cups of coffee.

      4. Paper Coffee Filters

      There’re plenty of nice paper coffee filters out there, but Hario V60 Paper Coffee Filters are the perfect complement to the coffee decanter above. Designed in Japan, each pack contains 200 disposable white tabbed size 02 paper filters. I particularly like the fact that the filters are chlorine free. While the filters are single-use only, their size will allow you to make up to 4 coffee cups at a time.

      5. A Decent Grinder

        Grinding is the most important part in coffee making, so it’s vital that you choose a decent grinder. There are two types of coffee grinders, hand grinders and electric grinders. I’d recommend these, depends on your budget:

        If you’re looking for the best hand grinder, KT Porex Hand-Ground Coffee Mill Ceramic will be it. It’s a quality Japanese made hand grinder. While the grinding takes some effort on your part, I’m confident you’ll be impressed with the results!

        If a budget hand grinder is what you need, I recommend Hario Ceramic Coffee Mill. Despite its budget price, this is great hand grinder. Thanks to a new and improved grind shaft and burr stabilization plate, it’s simple to get a uniform grind. The nonslip rubber base also helps keeps the mill firmly in place during grinding.

        For those who prefer an electric grinder, I think OXO Brew Conical Burr Coffee Grinder is the best one. This premium electric coffee grinder offers uniform grinding for optimal flavor extraction. It also features 15 grinding settings so you can get the perfect coffee. In addition, a one touch start timer conveniently keeps your last setting. I’ve used this grinder for the last couple of years, and I highly recommend it.

        How to Make the Perfect Drip Coffee

        As I’ve highlighted several times in this guide, the best coffee both tastes good and also has a high level of caffeine content.

        Check out this video by James Hoffmann on how to make the perfect drip coffee:

        To ensure your coffee tastes good and has a high level of caffeine contents when making drip coffee, do the following:

        • Bring at least 20oz of water to a boil
        • While boiling the water, weigh approximately 30g of beans (3 tablespoons) and then grind them to a coarseness resembling sea salt
        • Prepare decanter, coffee filters, and cup and then warm them up
        • Add the ground coffee to the filter, place the decanter on the cup, then place the set-up onto the scale
        • Once ready — enjoy!

        Featured photo credit: Brooke Lark via unsplash.com

        Reference

        More by this author

        Leon Ho

        Founder & CEO of Lifehack

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        Last Updated on December 18, 2020

        17 Power Pressure Cooker Recipes for Rushed Weeknight Meals

        17 Power Pressure Cooker Recipes for Rushed Weeknight Meals

        Weeknights are wild. There are hobby meetings, sports events, date nights, late-night work calls, kids’ bath time, TV show premiers (of course), and there’s also… dinner?

        Trying to cram in making a recipe, eating dinner (let alone enjoying the meal) and cleaning the kitchen in under an hour always seemed like it would take some sort of divine intervention. Well, let me introduce you to the power pressure cooker, aka the game changer.

        The power pressure cooker makes the impossible possible. You can create a healthy, balanced meal in under an hour from start to finish. Even decadent dishes such as braised short ribs or whole meals such as salmon with potatoes and broccoli can be enjoyed from start to finish with breeze on a weeknight.

        Is there anything easier than throwing your whole meal in one pot and letting the pot do the work? I can’t think of anything. It’s as if you significantly upgraded the already kitchen staple, the crockpot.

        Here are some of my favorite power pressure cooker recipes to get dinner on the table under pressure:

        1. Ramen Soup

          For those nights when all you need is a big hug, ramen is the perfect dish! High in anti-inflammatory ingredients such as fresh ginger, garlic and spinach this 20-minute soup is good for you in every which way.

          This quick ramen is balanced with lean protein from the chicken and soft-boiled eggs, starches from the noodles, and a salty broth that makes you crave more!

          To bump this recipe up even more nutritionally, try doubling the carrot and spinach for extra vitamin power.

          ~ Check out the recipe here!

          2. 4-minute Salmon, Broccoli and Potatoes

            What is better than a perfectly balanced meal in just 4 minutes? I can’t think of anything!

            This wonderfully fatty fish blends so well with the super food broccoli and starch of the potatoes that you won’t believe it was done in such a short amount of time!

            Salmon is a great source of Omega-3 fatty acids (aka fish oil) that helps our heart, skin, joints, GI tract, and much more!

            ~ Check out the recipe here!

            3. Beef Gyros

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              A warm pita wrapped around freshly made gyros, toppings, and even Tzatziki sauce, oh my! This recipe goes from fridge to plate in under an hour with only 15 minutes of prep time!

              When creating the Tzatziki sauce, be sure to grab plain Greek Yogurt. This yogurt is naturally higher in protein, adding another nutritional benefit to this great dish! You can also opt for a whole wheat pita to add some extra fiber too!

              ~ Check out the recipe here!

              4. Shrimp Boil

                This recipe is perfect for summer beach nights, a classic shrimp boil recipe that you don’t have to spend all day preparing! This recipe is fun finger food to the max! It is delicious, satisfying and tastes the best when served on a picnic table.

                To take this recipe to the next level, adjust the proportions of veggies to protein. By increasing the corn and decreasing the amount of Andouille sausage, you can decrease the total sodium and calories while increasing the fiber and vitamins!

                ~ Check out the recipe here!

                5. Mexican Quinoa

                  The perfect one pot meal with fiber, protein, and lots of flavor! This is a vegetarian and meat-lover dream!

                  Quinoa is the perfect substitution for white rice in this classic recipe while complimenting the beans to create a protein filled dish. Plus the addition of all those vegetables creates a meal that is bursting with flavor. Top this Mexican quinoa with fresh avocado to perfectly round it out.

                  ~ Check out the recipe here!

                  6. Lo Mein

                    This Lo Mein will stomp any greasy, take-out craving you have without the usual guilt! It is not very often, you can replace a sinful bowl of take-out with something so delicious and easy to make at home!

                    Make this Lo Mein in less than 15 minutes from start to finish. That’s faster than it takes for the delivery person to show up at the door!

                    ~ Check out the recipe here!

                    7. Whole “Rotisserie” Chicken

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                      Everyone knows that the secret to batch cooking is to have a whole chicken cooked to use in various ways throughout the week!

                      This recipe makes the most perfectly moist rotisserie chicken that can be used as is, for tacos, for soup, and for sandwiches all week long!

                      Tip: keep the bones and scraps to make an amazing chicken stock to have on hand! Cooking the stock longer and at a lower temperature will create a delicious bone broth rich in vitamins, minerals and proteins.

                      ~ Check out the recipe here!

                      8. Chicken and Lentil Soup

                        This is the coziest soup around! Rich in protein, fiber, and B vitamins, this soup will meet all your cravings!

                        It also couldn’t be easier for a rushed weekday meal, all you have to do is chop and let your power pressure cooker do the work!

                        In just 30 minutes, you will have a warming soup that the whole family can enjoy!

                        ~ Check out the recipe here!

                        9. Vegan Quinoa Burrito Bowls

                          Is there anyone out there that doesn’t enjoy a good burrito bowl? This veggie bowl is the perfect one-pot meal that is easily customizable!

                          From vegans to meat-lovers, everyone will enjoy this easy, fiber-rich bowl. Add whatever toppings you please to create a burrito bowl that is just as good as a restaurant’s!

                          ~ Check out the recipe here!

                          10. Rice and Beans

                            The classic rice and beans dish is a staple for many reasons. It is full of perfectly complimented proteins, great texture, and balanced seasonings. Now, you can create this filling balanced meal in under an hour! No more pre-soaking those beans!

                            This perfectly seasoned, filling balanced meal will have everyone fighting for another bowl!

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                            ~ Check out the recipe here!

                            11. Summer Quinoa Salad

                              Your fresh in-season berries were made for this quick salad!

                              Take this nutrient dense salad to a party or serve it as light, summer dinner to have everyone asking for the recipe!

                              The quinoa, fruit, vegetables, and nuts create a dish that is perfectly balanced with all the food groups. You can top this salad with cooked chicken breast or leave it as-is to meet everyone needs!

                              ~ Check out the recipe here!

                              12. Minestrone Soup

                                This Minestrone Soup is quick and veggie full making it perfect for any weeknight dinner! It is rich in Vitamin C, antioxidants, and Vitamin A making it the perfect dinner for the whole family!

                                Tip: Use whole grain noodles to increase the fiber and B vitamins of this tasty dish!

                                ~ Check out the recipe here!

                                13. Lemon Garlic Chicken

                                  Make your protein and side dish at the same time with flavorful chicken that the whole family will love! In less than an hour, you can have a beautiful and balanced plate with veggies and protein.

                                  This flavorful lemon garlic chicken will give you the protein and excitement to spice up any plate!

                                  ~ Check out the recipe here!

                                  14. Chicken Fajitas

                                    Quick, easy and very few dirty dishes are used to create these fajitas that will rival even your favorite Mexican restaurant!

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                                    Feel free to top these with whatever you wish but be sure to include fresh avocado for a bump-up in vitamins and minerals.

                                    Tip: If you enjoy sour cream on your fajitas, opt for plain Greek yogurt that is higher in protein, lower in calories, and just as tasty!

                                    ~ Check out the recipe here!

                                    15. Coconut Chicken Curry

                                      A big bowl of coconut chicken curry over rice is what dreams are made of! This bright, flavorful dish is full of vegetables and lean protein without the dryness!

                                      What can usually take a few hours, create this colorful dish in just 30 minutes with your power pressure cooker!

                                      ~ Check out the recipe here!

                                      16. Cashew Chicken

                                        This take-out classic can be on your plate in just 20-minutes but you can pretend you took hours to create it when everyone asks for the recipe! You can double the green bell pepper to increase the veggies without sacrificing any flavor. Serve this classic over brown rice for extra fiber and minerals.

                                        ~ Check out the recipe here!

                                        17. Meatloaf

                                          Meatloaf has been a menu staple since sliced bread but never did it only take 20 minutes to make! This recipe includes the meatloaf and the sides to create a one-pot dream. Perfect to serve after long weekdays, this dish is a comforting staple.

                                          And don’t be fooled by the short cooking time, this meatloaf is the best of both worlds- it’s juicy and fast to make!

                                          ~ Check out the recipe here!

                                          Despite its apparent roots in the crockpot concept, power pressure cooker meals are apt to be much healthier. Without the need for fatty sauces to create flavor and prevent dryness, the power pressure cooker uses the heat generated by the water to cook the food. This leads to more flavor without dryness and overall leaner meals.

                                          The power pressure cooker is the answer for anyone striving for healthy, balanced meals with a crazy weeknight schedule.

                                          It really can do it all. You won’t be disappointed and you’ll feel great after enjoying healthy, balanced meals while easily juggling all the activities you enjoy!

                                          Featured photo credit: Unsplash via unsplash.com

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