Black Coffee Guide

Inside this guide

BLACK COFFEE: BENEFITS, TIMING & COMBOS Nutrition Reference  Educational Use A simple drink: great with the right timing and dose. Page 1 Black Coffee: A Practical Guide Benefits, timing, fat loss and exercise, when to avoid it, and combos to try Black coffee has almost no calories and contains caffeine, which reliably boosts alertness and exercise performance. For fat loss it is a helpful tool, not a fat burner: its small metabolic effect matters less than the fact that it can replace sugary drinks and help you train harder. This guide covers the key facts, benefits and how strong the evidence is, the best timing, who should avoid it, the calories that sneak in, and combos you can add for flavour and benefits. 1. Quick Facts The basics Why this matters: A few numbers help you use coffee well. TOPIC DETAILS NOTE Calories About 2 to 5 kcal per cup. Almost zero, as long as nothing is added. Caffeine About 80 to 100 mg in a 200 ml brewed cup. A single espresso shot is roughly 60 to 75 mg, and instant coffee often has less. Varies with bean, strength and brewing method. Daily limit for most healthy adults Up to about 400 mg a day, which is roughly 3 to 4 cups. Lower for pregnancy (often about 200 mg) and for sensitive people. How long it lasts Caffeine has a half-life of around 5 hours, and it varies from 3 to 7. A late cup can still affect sleep at night. Brewing method Paper-filtered coffee is the lightest on cholesterol. Unfiltered methods, such as French press or boiled coffee, contain more of an oil (cafestol) that can raise LDL. Matters mainly if you have high cholesterol. 2. Benefits and How Strong the Evidence Is Honest scorecard Why this matters: Some benefits are well proven and others are only associations, so it helps to know which is which.…