{"id":2411,"date":"2025-06-04T15:00:28","date_gmt":"2025-06-04T13:00:28","guid":{"rendered":"https:\/\/entwicklung.janikamerz.de\/?p=2411"},"modified":"2025-06-04T15:42:34","modified_gmt":"2025-06-04T13:42:34","slug":"caffeine-workouts-shaf-coaching-newsletter","status":"publish","type":"post","link":"https:\/\/janikamerz.au\/de\/caffeine-workouts-shaf-coaching-newsletter\/","title":{"rendered":"Caffeine &amp; Workouts \u2615\ufe0f  &#8211; SHAF Coaching Newsletter"},"content":{"rendered":"<table cellpadding=\"0\" cellspacing=\"0\" bgcolor=\"#C3B3A2\" style=\"width:100%;margin:0 auto;background-color:#C3B3A2\">\n<tbody>\n<tr>\n<td>\n<div class=\"ck-section\" style=\"margin:30px auto 0px auto\">\n<table cellpadding=\"0\" cellspacing=\"0\" style=\"width:100%;margin:0 auto;max-width:640px\">\n<tbody>\n<tr>\n<td width=\"640\" style=\"background-color:#ffffff;border-radius:0px\" bgcolor=\"#ffffff\">\n<div class=\"ck-inner-section ck-padding-left-mobile-friendly ck-padding-right-mobile-friendly\" style=\"padding:56px 56px 28px 56px\">\n<div style=\"margin-left:auto;margin-right:auto;max-width:640px\">\n<p style=\"font-family:-apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#353535;font-weight:400;line-height:1.5\" class=\"\">\u200b<\/p>\n<table width=\"100%\" border=\"0\" cellspacing=\"0\" cellpadding=\"0\" style=\"text-align:center;float:none\" class=\"email-image\">\n<tbody>\n<tr>\n<td align=\"center\">\n<figure style=\"margin-top:15;margin-bottom:15;margin-left:0;margin-right:0;max-width:520px;width:100%\">\n<div><img decoding=\"async\" src=\"https:\/\/embed.filekitcdn.com\/e\/twyzsZ49RzNPiyggG6G38X\/eT9aYiQohenBEnJghzQHT7\" width=\"520\" height=\"auto\" style=\"border-radius:0px 0px 0px 0px;width:520px;height:auto;object-fit:contain\"><\/div><figcaption style=\"text-align:center\">\u200b<\/figcaption><\/figure>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<div class=\"ck-section\" style=\"margin:0px auto 0px auto\">\n<table cellpadding=\"0\" cellspacing=\"0\" style=\"width:100%;margin:0 auto;max-width:640px\">\n<tbody>\n<tr>\n<td width=\"640\" style=\"background-color:#ffffff;border-radius:0px\" bgcolor=\"#ffffff\">\n<div class=\"ck-inner-section ck-padding-left-mobile-friendly ck-padding-right-mobile-friendly\" style=\"padding:0px 56px 0px 56px\">\n<div style=\"margin-left:auto;margin-right:auto\">\n<p style=\"font-family:'Century Gothic', Avenir, 'Trebuchet MS', -apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#353535;font-weight:400;line-height:1.5;text-align:center\" class=\"\"><strong>Happy Humpday<\/strong> &#8211; Let\u2019s talk about one of the world\u2019s most loved performance enhancers: <strong>caffeine<\/strong>.<\/p>\n<p style=\"font-family:'Century Gothic', Avenir, 'Trebuchet MS', -apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#353535;font-weight:400;line-height:1.5\" class=\"\">Whether it\u2019s your morning coffee, a pre-workout booster, or an energy drink before the gym \u2014 caffeine is everywhere in the fitness world. And yes, it <strong>can be your ally<\/strong> when used wisely. But, as always in health and fitness, <strong>more isn\u2019t always better<\/strong>.<\/p>\n<h3 style=\"font-family:Charter, Georgia, Times New Roman, serif;font-size:28px;color:#000000;font-weight:400;line-height:1.5\" class=\"\">\u2615 Caffeine: What It Does (and Why It Works)<\/h3>\n<p style=\"font-family:'Century Gothic', Avenir, 'Trebuchet MS', -apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#353535;font-weight:400;line-height:1.5\" class=\"\">Caffeine is a natural stimulant that affects your central nervous system. It can:<\/p>\n<ul class=\"unordered_list\" style=\"font-family:'Century Gothic', Avenir, 'Trebuchet MS', -apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#353535;font-weight:400;line-height:1.5;text-align:left\">\n<li class=\"list_item\"><span><strong>Increase alertness and focus<\/strong><\/span><\/li>\n<li class=\"list_item\"><span><strong>Reduce perceived effort<\/strong>, which can make workouts feel easier<\/span><\/li>\n<li class=\"list_item\"><span><strong>Enhance endurance and strength performance<\/strong>, especially in low to moderate doses<\/span><\/li>\n<\/ul>\n<p style=\"font-family:'Century Gothic', Avenir, 'Trebuchet MS', -apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#353535;font-weight:400;line-height:1.5\" class=\"\">\u200b<\/p>\n<p style=\"font-family:'Century Gothic', Avenir, 'Trebuchet MS', -apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#353535;font-weight:400;line-height:1.5\" class=\"\">Sounds great, right? It often is \u2014 when taken in the <strong>right amount<\/strong> and from the <strong>right sources<\/strong>.<\/p>\n<h3 style=\"font-family:Charter, Georgia, Times New Roman, serif;font-size:28px;color:#000000;font-weight:400;line-height:1.5\" class=\"\">\ud83e\udd64 But Not All Caffeine Is Created Equal<\/h3>\n<p style=\"font-family:'Century Gothic', Avenir, 'Trebuchet MS', -apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#353535;font-weight:400;line-height:1.5\" class=\"\">A regular cup of coffee contains about <strong>80\u2013100 mg<\/strong> of caffeine, depending on the type and size. That\u2019s a moderate dose for most adults and can be quite beneficial before a workout.<\/p>\n<p style=\"font-family:'Century Gothic', Avenir, 'Trebuchet MS', -apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#353535;font-weight:400;line-height:1.5\" class=\"\">But many energy drinks or pre-workout boosters pack in <strong>300 mg or more<\/strong> in one serving \u2014 sometimes <strong>even close to the recommended daily maximum<\/strong> (around 400 mg for healthy adults, according to the EFSA and FDA). And it doesn\u2019t stop there. Some people take <strong>multiple products<\/strong> without realizing they\u2019re doubling or tripling their caffeine intake.<\/p>\n<p style=\"font-family:'Century Gothic', Avenir, 'Trebuchet MS', -apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#353535;font-weight:400;line-height:1.5\" class=\"\">That can backfire.<\/p>\n<h3 style=\"font-family:Charter, Georgia, Times New Roman, serif;font-size:28px;color:#000000;font-weight:400;line-height:1.5\" class=\"\">\u26a0\ufe0f Too Much of a Good Thing<\/h3>\n<p style=\"font-family:'Century Gothic', Avenir, 'Trebuchet MS', -apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#353535;font-weight:400;line-height:1.5\" class=\"\">Overdoing caffeine doesn\u2019t make you superhuman \u2014 it just <strong>overstimulates your system<\/strong>. High doses can lead to:<\/p>\n<ul class=\"unordered_list\" style=\"font-family:'Century Gothic', Avenir, 'Trebuchet MS', -apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#353535;font-weight:400;line-height:1.5;text-align:left\">\n<li class=\"list_item\"><span><strong>Increased heart rate<\/strong> and blood pressure<\/span><\/li>\n<li class=\"list_item\"><span><strong>Anxiety, restlessness, and poor sleep<\/strong><\/span><\/li>\n<li class=\"list_item\"><span><strong>Digestive issues<\/strong><\/span><\/li>\n<li class=\"list_item\"><span><strong>Dependence or withdrawal symptoms<\/strong>, including headaches and fatigue<\/span><\/li>\n<\/ul>\n<p style=\"font-family:'Century Gothic', Avenir, 'Trebuchet MS', -apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#353535;font-weight:400;line-height:1.5\" class=\"\">And ironically, <strong>poor sleep from too much caffeine<\/strong> can hurt your recovery, muscle growth, and performance over time \u2014 the exact opposite of what you want from your workouts.<\/p>\n<h3 style=\"font-family:Charter, Georgia, Times New Roman, serif;font-size:28px;color:#000000;font-weight:400;line-height:1.5\" class=\"\">\u2705 My Tips<\/h3>\n<ul class=\"unordered_list\" style=\"font-family:'Century Gothic', Avenir, 'Trebuchet MS', -apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#353535;font-weight:400;line-height:1.5;text-align:left\">\n<li class=\"list_item\"><span><strong>Stick to a small amount of coffee or tea<\/strong> before workouts whenever possible \u2014 they\u2019re natural, moderate, and reliable.<\/span><\/li>\n<li class=\"list_item\"><span>If you use a <strong>pre-workout supplement<\/strong>, check the caffeine content. Anything over 200\u2013250 mg per serving? Be cautious. I would avoid pre-workouts all-together.<\/span><\/li>\n<li class=\"list_item\"><span><strong>Don\u2019t mix multiple caffeine sources<\/strong> without tracking your total dose.<\/span><\/li>\n<li class=\"list_item\"><span>Avoid caffeine <strong>within 6\u20138 hours before bedtime<\/strong> if you want good sleep (which you do!).<\/span><\/li>\n<li class=\"list_item\"><span>Listen to your body \u2014 Anxious or restless? Dial it back.<\/span><\/li>\n<\/ul>\n<h3 style=\"font-family:Charter, Georgia, Times New Roman, serif;font-size:28px;color:#000000;font-weight:400;line-height:1.5\" class=\"\">\ud83e\udde0 Final Thought<\/h3>\n<p style=\"font-family:'Century Gothic', Avenir, 'Trebuchet MS', -apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#353535;font-weight:400;line-height:1.5\" class=\"\">Caffeine can give you that edge in the gym \u2014 but like with any performance enhancer, <strong>less is often more<\/strong>. Don\u2019t fall into the trap of thinking you need ultra-strong boosters to train hard. A solid workout starts with good habits, not just good stimulants.<\/p>\n<p style=\"font-family:'Century Gothic', Avenir, 'Trebuchet MS', -apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#353535;font-weight:400;line-height:1.5;text-align:center\" class=\"\">Stay strong (and well-caffeinated \u2014 in moderation \ud83d\ude09)<\/p>\n<p style=\"font-family:'Century Gothic', Avenir, 'Trebuchet MS', -apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#353535;font-weight:400;line-height:1.5;text-align:center\" class=\"\">\u200b<\/p>\n<p style=\"font-family:'Century Gothic', Avenir, 'Trebuchet MS', -apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#353535;font-weight:400;line-height:1.5;text-align:center\" class=\"\">\u200b<br \/>You need more help with your diet? <br \/>Then sign up for a <strong>free consultation<\/strong>. You can find the link below on the black icon or <a href=\"https:\/\/calendly.com\/janikamerzpt\/termin?month=2023-09\" target=\"_blank\" class=\"ck-link\" rel=\"noopener noreferrer\" style=\"color:#0000ff\">HERE<\/a>. \ud83d\udda4<\/p>\n<\/div>\n<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<div class=\"ck-section\" style=\"margin:0px auto 36px auto\">\n<table cellpadding=\"0\" cellspacing=\"0\" style=\"width:100%;margin:0 auto;max-width:640px\">\n<tbody>\n<tr>\n<td width=\"640\" style=\"background-color:#FFFFFF;border-radius:0px\" bgcolor=\"#FFFFFF\">\n<div class=\"ck-inner-section ck-padding-left-mobile-friendly ck-padding-right-mobile-friendly\" style=\"padding:56px 56px 56px 56px\">\n<div style=\"margin-left:auto;margin-right:auto;max-width:640px\">\n<div style=\"text-align:center;margin-top:16px;margin-bottom:16px\">\n<a href=\"https:\/\/facebook.com\/janikamerzPT\" style=\"padding-right:8px;border:none;text-decoration:none\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/functions-js.convertkit.com\/icons?icon=facebook&amp;foreground=ffffff&amp;background=3b5998&amp;shape=square&amp;v=3\" alt=\"facebook\" width=\"32\" height=\"32\" style=\"width:32px;height:32px\">\u200b<\/a><a href=\"https:\/\/instagram.com\/janikamerz\" style=\"padding-right:8px;border:none;text-decoration:none\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/functions-js.convertkit.com\/icons?icon=instagram&amp;foreground=ffffff&amp;background=e1306c&amp;shape=square&amp;v=3\" alt=\"instagram\" width=\"32\" height=\"32\" style=\"width:32px;height:32px\">\u200b<\/a><a href=\"https:\/\/www.linkedin.com\/in\/janika-merz-468b42203\" style=\"padding-right:8px;border:none;text-decoration:none\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/functions-js.convertkit.com\/icons?icon=linkedin&amp;foreground=ffffff&amp;background=0077b5&amp;shape=square&amp;v=3\" alt=\"linkedin\" width=\"32\" height=\"32\" style=\"width:32px;height:32px\">\u200b<\/a><a href=\"https:\/\/calendly.com\/janikamerzpt\/termin?month=2023-03\" style=\"padding-right:8px;border:none;text-decoration:none\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/functions-js.convertkit.com\/icons?icon=external-link&amp;foreground=ffffff&amp;background=000000&amp;shape=square&amp;v=3\" alt=\"external-link\" width=\"32\" height=\"32\" style=\"width:32px;height:32px\">\u200b<\/a>\n<\/div>\n<p style=\"font-family:-apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#3d3d3d;font-weight:400;line-height:1.5\" class=\"\">Happy Lift,<\/p>\n<p style=\"font-family:-apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#3d3d3d;font-weight:400;line-height:1.5\" class=\"\">Janika <\/p>\n<p style=\"font-family:-apple-system, BlinkMacSystemFont, sans-serif;font-size:18px;color:#3d3d3d;font-weight:400;line-height:1.5\" class=\"\">\u200b<br \/>\u200b<a href=\"https:\/\/preview.convertkit-mail2.com\/unsubscribe\" target=\"_blank\" class=\"ck-link\" rel=\"noopener noreferrer\" style=\"color:#3d3d3d\">Unsubscribe<\/a> \u00b7 <a href=\"https:\/\/preview.convertkit-mail2.com\/preferences\" target=\"_blank\" class=\"ck-link\" rel=\"noopener noreferrer\" style=\"color:#3d3d3d\">Preferences<\/a>\u200b<\/p>\n<\/div>\n<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<div role=\"presentation\" style=\"text-align:center\"><a href=\"https:\/\/kit.com\/features\/email-marketing?utm_campaign=poweredby&amp;utm_content=email&amp;utm_medium=referral&amp;utm_source=dynamic\" target=\"_blank\" rel=\"noopener\" style=\"text-decoration:none\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cdn.convertkit.com\/assets\/images\/kit-badge-light.png\" alt=\"Built with Kit\" style=\"width:157px;height:36px\" width=\"157\" height=\"36\">\u200b<\/a><\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>","protected":false},"excerpt":{"rendered":"<p>Happy Humpday &#8211; Let\u2019s talk about one of the world\u2019s most loved performance enhancers: caffeine. Whether it\u2019s your morning coffee, a pre-workout booster, or an energy drink before the gym \u2014 caffeine is everywhere in the fitness world. And yes, it can be your ally when used wisely. But, as always in health and fitness, more isn\u2019t always better. \u2615 Caffeine: What It Does (and Why It Works) Caffeine is a natural stimulant that affects your central nervous system. It can: Increase alertness and&#8230;<\/p>","protected":false},"author":2,"featured_media":2413,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_wp_convertkit_post_meta":{"form":"-1","landing_page":"0","tag":"0","restrict_content":"0"},"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-2411","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-allgemein"],"taxonomy_info":{"category":[{"value":1,"label":"Allgemein"}]},"featured_image_src_large":["https:\/\/janikamerz.au\/wp-content\/uploads\/2025\/06\/eT9aYiQohenBEnJghzQHT7-1024x576.png",1024,576,true],"author_info":{"display_name":"Janika","author_link":"https:\/\/janikamerz.au\/de\/author\/janika\/"},"comment_info":0,"category_info":[{"term_id":1,"name":"Allgemein","slug":"allgemein","term_group":0,"term_taxonomy_id":1,"taxonomy":"category","description":"","parent":0,"count":23,"filter":"raw","cat_ID":1,"category_count":23,"category_description":"","cat_name":"Allgemein","category_nicename":"allgemein","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/posts\/2411","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/comments?post=2411"}],"version-history":[{"count":1,"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/posts\/2411\/revisions"}],"predecessor-version":[{"id":2412,"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/posts\/2411\/revisions\/2412"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/media\/2413"}],"wp:attachment":[{"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/media?parent=2411"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/categories?post=2411"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/janikamerz.au\/de\/wp-json\/wp\/v2\/tags?post=2411"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}