Understanding Caffeine: Your Guide to Its Benefits and Risks

Jun 10
4 min read

Updated: Jun 18

Caffeine is one of the most widely used performance-enhancing supplements in the world. You’ll find it in your favorite coffee, energy drinks, pre-workout powders, and even in everyday foods like chocolate or tea. But for a supplement so common, it’s often misunderstood.

Some see caffeine as a harmless boost, while others view it as something to avoid completely. At Belle Confiture, we believe in approaching every part of wellness with balance and intention — including your daily cup (or two) of coffee.

Let’s explore what caffeine really does in the body, how it relates to your strength gains, and how to use it wisely in your wellness routine.

Caffeine Doesn’t Give You Energy — It Delays Your Tiredness

Despite how it feels, caffeine doesn’t actually give you energy. Instead, it works by blocking adenosine, a neurotransmitter that signals fatigue. When caffeine binds to your adenosine receptors, your brain doesn’t register how tired you actually are. This leads to temporary alertness or focus.

This is important to understand, because it shows that caffeine isn’t fuel. It’s more like a temporary mask. Used intentionally, this can help you push harder through workouts or sharpen your mental clarity. However, it also means that relying too much on caffeine can lead to burnout if your body genuinely needs rest or nutrition.

Caffeine Can Be a Powerful Tool for Strength Gains — If You Use It Well

When taken appropriately, caffeine can improve physical performance. One of its most helpful effects is altering our perception of pain and effort. This allows us to lift slightly heavier, complete an extra rep, or stay focused longer.

Caffeine can be a useful tool in your strength training journey — but only if you’re fueling your body well and using caffeine in a controlled, purposeful way.

How much is helpful?

A good starting point for performance support is around 2–3 mg of caffeine per kilogram of body weight.

For example, if you're a 150 lb woman (approximately 68 kg), that’s about 135–200 mg of caffeine. This could be a strong cup of coffee or a half-scoop of pre-workout.

Naturally, everyone’s tolerance and sensitivity vary. You may need less if you’re smaller, have a lower caffeine intake history, or are more sensitive to stimulants.

When You Consume Caffeine Matters Just as Much as How Much

If you work out in the morning or early afternoon, caffeine can provide a helpful boost. However, if your workouts are later in the day, it might begin to interfere with your sleep — especially if you’ve already had some caffeine earlier.

Poor sleep can lead to poor recovery, which negatively impacts your performance, motivation, and overall progress. It’s not just about using caffeine — it’s about knowing when to use it.

Overuse Leads to Tolerance — and Diminished Effects

It’s easy to build a tolerance to caffeine. That’s why some people find their morning cup doesn’t “hit” like it used to. Taking regular breaks (sometimes called “caffeine resets”) is one of the best ways to prevent this. These breaks can last a few days to a week and help your body respond more noticeably when you reintroduce caffeine.

You’ll likely experience better sleep, more stable energy levels, and improved natural alertness over time when you take breaks from caffeine.

Let’s Talk Dependency (and Faith-Rooted Discipline)

Caffeine, like any food or supplement, is not inherently bad. The real issue is dependency. At Belle Confiture, we believe that God didn’t create us to be reliant on any one substance to live a functioning life. While it’s fine to enjoy caffeine, we should never be so dependent that we can’t function without it — or feel we need it to regulate our emotions.

Self-control is a fruit of the Spirit (Galatians 5:22–23). With a grace-filled mindset, we can steward our choices without shame — choosing what’s helpful, not just what’s habitual.

The FDA Says 400mg Is “Safe” — But That Doesn’t Mean It’s Right for You

The FDA has set 400mg as a daily safe upper limit. However, that number may be far too high for many women — especially if you're smaller or prone to anxious energy.

Caffeine can sneak into more foods and drinks than we realize — from chocolate to sodas, teas, and some medications. Always consider the total amount of caffeine you’re consuming, not just what’s in your morning mug.

So, What Does This Mean for You?

Caffeine is not the enemy. It’s also not magic. Like most things in wellness, it comes down to how you use it — not just if you use it.

If you want to harness caffeine for performance benefits, stay aware of your timing, total intake, and your relationship with it. If you’re leaning on caffeine more and more to get through your day, it may be time to look deeper — into your nutrition, sleep, or current stress load.

A healthy body can enjoy caffeine without relying on it. A balanced mind knows when to lean on discipline, not a drink.