Beyond the Jitters: Fine-Tuning Your Coffee for Smoother Energy

Question: If my morning coffee seems to be making my mid-morning slump worse, what’s a small adjustment to how I prepare or consume it that could lead to more sustained energy?

The allure of a morning coffee ritual is undeniable, offering a comforting start and a perceived jolt of energy. However, for some, this very ritual can paradoxically lead to a pronounced mid-morning slump, leaving them feeling more fatigued than before. This phenomenon, while seemingly straightforward, can be influenced by a variety of factors related to how coffee is prepared and consumed [9]. Fortunately, a few strategic adjustments can help smooth out your energy curve.

The Role of Preparation Methods

The way coffee beans are processed and brewed can significantly impact the resulting beverage and its effects on your body. Research has explored various preparation techniques, including fermentation protocols that can positively influence acidity and volatile compound concentrations [2]. While specific parameters like fermentation time or temperature aren’t always readily adjustable in a home setting, understanding that processing matters offers a valuable perspective. For instance, studies on coffee pulp wines have identified specific compounds that contribute to nuanced flavor profiles, suggesting that the inherent composition of the coffee itself plays a role in its sensory experience and potentially its physiological effects [3].

Beyond Just Caffeine: The Complex Matrix of Coffee

While caffeine is the primary stimulant in coffee, it’s not the sole contributor to its effects. Coffee is a complex beverage containing a myriad of compounds, including polyphenols, which may offer neuroprotective effects [10]. The concentration and bioavailability of these compounds can be influenced by preparation. For example, ultrasonic-assisted techniques have been explored to enhance extraction efficiency and sensory quality, hinting at how different methods can alter the coffee’s chemical makeup [5]. Furthermore, the coffee silverskin, a byproduct of coffee processing, has been investigated for its chemical composition and potential prebiotic properties after in vitro digestion [4]. This complexity suggests that focusing solely on caffeine content might overlook other elements that contribute to sustained energy release.

Consumption Strategies for Sustained Energy

Beyond the brew itself, how and when you consume your coffee can be fine-tuned. Excessive intake of caffeinated coffee can lead to anxiety or sleep disturbances, creating a cycle where individuals may rely on further caffeine to counteract cognitive deficits [9, 10]. This dependency can exacerbate negative effects on sleep and cognitive health. Therefore, a key adjustment might involve moderation and mindful consumption. Consider the timing of your coffee intake, ensuring it doesn’t interfere with your natural sleep-wake cycles. Additionally, pairing your coffee with a source of sustained energy, such as food containing complex carbohydrates or protein, can help slow the absorption of caffeine and other compounds, potentially leading to a more gradual and prolonged energy release. For instance, biocomposites incorporating spent coffee grounds with wheat flour have been studied for their influence on plant growth, illustrating how coffee’s components can interact with other materials [1]. While this is a different context, it highlights the potential for coffee compounds to integrate with other matrices.

A Simple Adjustment: Consider Your Additives

One of the simplest yet impactful adjustments can be related to what you add to your coffee. While milk and sugar are common additions, they can rapidly increase blood sugar levels, leading to an energy spike followed by a crash – the very slump you might be trying to avoid. Opting for black coffee or using natural, low-glycemic sweeteners in moderation can mitigate these sharp fluctuations. Some research even explores novel plasticizers for biocomposites using urea-based eutectics and spent coffee grounds, showcasing the diverse applications and interactions of coffee components [1]. This underscores how even seemingly minor additions can alter the overall impact of your beverage.

In conclusion, if your morning coffee is contributing to a mid-morning slump, consider it an invitation to experiment with your routine. By paying attention to preparation methods that might optimize compound extraction, being mindful of additives that can cause energy crashes, and consuming your coffee strategically, you can pave the way for more consistent and sustained energy throughout your day.

References

[1] — Magdalena Zdanowicz, Marta Rokosa, Magdalena Pieczykolan, Adrian Krzysztof Antosik, Katarzyna Skórczewska — Biocomposites Based on Wheat Flour with Urea-Based Eutectic Plasticizer and Spent Coffee Grounds: Preparation, Physicochemical Characterization, and Study of Their Influence on Plant Growth. — 2024-Mar-06 — https://pubmed.ncbi.nlm.nih.gov/38473683/ [2] — Gustavo Galarza, Jorge G Figueroa — Volatile Compound Characterization of Coffee ( — 2022-Mar-21 — https://pubmed.ncbi.nlm.nih.gov/35335365/ [3] — Rongsuo Hu, Fei Xu, Liyan Zhao, Wenjiang Dong, Xingyuan Xiao, Xiao Chen — Comparative Evaluation of Flavor and Sensory Quality of Coffee Pulp Wines. — 2024-Jun-27 — https://pubmed.ncbi.nlm.nih.gov/38999011/ [4] — Marlene Machado, Iva Fernandes, Ana Fernandes, Liliana Espírito Santo, Cláudia Passos, Aroa Santamarina, Alejandra Cardelle-Cobas, Manuel A Coimbra, Maria B P P Oliveira, Helena Ferreira, Rita C Alves — Impact of In vitro Gastrointestinal Digestion on the Chemical Composition and Prebiotic Potential of Coffee Silverskin. — 2025-Sep-05 — https://pubmed.ncbi.nlm.nih.gov/40911156/ [5] — Sameh A Ahmed, Faisal S Al-Amro, Yaser M Alahmadi — Ultrasonic-Assisted Nanoparticle Engineering to Enhance the Extraction Efficiency and Sensory Quality of Saudi Coffee. — 2025-Aug-13 — https://pubmed.ncbi.nlm.nih.gov/40870723/ [6] — Fujie Zhang, Xiaoning Yu, Lixia Li, Wanxia Song, Defeng Dong, Xiaoxian Yue, Shenao Chen, Qingyu Zeng — Research on Rapid and Non-Destructive Detection of Coffee Powder Adulteration Based on Portable Near-Infrared Spectroscopy Technology. — 2025-Feb-06 — https://pubmed.ncbi.nlm.nih.gov/39942129/ [7] — Immacolata Cristina Nettore, Elena Cantone, Giuseppe Palatucci, Fabiana Franchini, Rufina Maturi, Mariagiovanna Nerilli, Elio Manzillo, Maria Foggia, Luigi Maione, Paola Ungaro, Annamaria Colao, Paolo Emidio Macchia — Quantitative but not qualitative flavor recognition impairments in COVID-19 patients. — 2022-Aug — https://pubmed.ncbi.nlm.nih.gov/34562193/ [8] — Hosam Elhalis, Julian Cox, Damian Frank, Jian Zhao — Microbiological and Chemical Characteristics of Wet Coffee Fermentation Inoculated With — 2021 — https://pubmed.ncbi.nlm.nih.gov/34421873/ [9] — Ryan C Emadi, Farin Kamangar — Coffee’s Impact on Health and Well-Being. — 2025-Aug-05 — https://pubmed.ncbi.nlm.nih.gov/40806142/ [10] — Jose Antonio, Brandi Antonio, Shawn M Arent, Darren G Candow, Guillermo Escalante, Cassandra Evans, Scott Forbes, David Fukuda, Maureen Gibbons, Patrick Harty, Andrew R Jagim, Douglas S Kalman, Chad M Kerksick, Jennifer A Kurtz, Joseph Lillis, Lonnie Lowery, Gianna F Mastrofini, Scotty Mills, Michael Nelson, Flavia Pereira, Justin Roberts, Michael Sagner, Jeffrey Stout, Jaime Tartar, Adam Wells — Common Questions and Misconceptions About Energy Drinks: What Does the Scientific Evidence Really Show? — 2024-Dec-27 — https://pubmed.ncbi.nlm.nih.gov/39796501/