BCAAs: Branch chain amino acids have been found to improve endurance during a workout and increase strength by maintaining cellular energy and supporting protein synthesis. However, at higher doses, these effects may become more pronounced, leading to anxiety and nervousness. Caffeine works by stimulating the central nervous system, heart, muscles, and the centers that control blood pressure. Caffeine can raise blood pressure, but might not have this effect in people who use it all the time. Caffeine can also act like a "water pill" that increases urine flow. One cup (240 mL) of decaf coffee contains 1–50 mg of caffeine, depending on the brand and serving size. That’s less than half the amount of caffeine in a regular cup. These compounds, including caffeine, have antioxidant and anti-inflammatory properties and may provide health benefits ( 11).

However, there are other reasons why you might want to avoid energy drinks. They can contain nearly seven teaspoons of sugar in one 250ml can – that’s the maximum amount we should be consuming in a whole day. So if you enjoy energy drinks, choose sugar-free versions where possible. Can I have coffee as part of a heart-healthy diet? Caffeine enhances athletic performance. For this reason, caffeinated chewing gums, along with other sources of caffeine, are on the National Collegiate Athletic Association (NCAA) banned substances list for athletes. Any time you’re trying to manage stress with a substance, that’s something to pause and think about,” states Czerwony. Do I have a caffeine dependence? Cocoa also contains compounds like flavonols and methylxanthines, and some studies have investigated its potential as a functional food ( 11). Caffeine is a natural chemical with stimulant effects. It is found in coffee, tea, cola, cocoa, guarana, yerba mate, and over 60 other products.Caffeine is a central nervous system stimulant. It works by stimulating the brain. Caffeine is found naturally in foods and beverages such as coffee, tea, colas, energy and chocolate. Botanical sources of caffeine include kola nuts, guarana, and yerba mate. Caffeine is also available in prescription and non-prescription medications. Drug interactions may occur with caffeine. Tell your health care provider if you are taking any other medicines, especially any of the following: High blood pressure: Consuming caffeine might increase blood pressure in people with high blood pressure. But this does not seem to be a major concern in people who use caffeine regularly. Negative side effects caused by overstimulation: if the jitters and interrupted sleep we mentioned earlier don't sound like fun, perhaps give pre-workout a miss.

Nehlig A. Effects of coffee/caffeine on brain health and disease: what should I tell my patients? Pract Neurol. 2016;16(2):89-95. doi: 10.1136/practneurol-2015-001162

Can I have coffee as part of a heart-healthy diet?

Call an ambulance straight away by dialling triple zero (000) if you experience any of the following effects. Caffeine acts as a central nervous system stimulant. When it reaches your brain, the most noticeable effect is alertness. You’ll feel more awake and less tired, so it’s a common ingredient in medications to treat or manage drowsiness, headaches, and migraines. The Food and Drug Administration (FDA) generally recognizes caffeine as safe. Consuming up to 400 mg of caffeine per day has not been associated with adverse health effects in healthy adults ( 1, 2, 3).