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Posted by u/thecraftychef路

30 Days Without Caffeine: My Lifts and Sleep Data

TL;DR: After 30 days without caffeine, my lifts improved and sleep quality got better. Curious about others' experiences

i wanted to share my journey after dropping caffeine cold turkey for the past 30 days. As someone who loves to cook healthy meals and prioritize nutrition, I thought this would be an interesting experiment to see how it affects my workouts and sleep.

Before cutting caffeine, I was lifting with an average of 200mg of caffeine daily, which felt essential for my energy levels. I tracked my lifts, and over the month, I've noticed some changes. My squat 1RM went from 165lbs to 175lbs, and my deadlift increased from 205lbs to 215lbs. Surprisingly, I was able to maintain my strength without relying on that caffeine boost.

Sleep has been another aspect I've closely monitored. My sleep quality improved significantly; I went from an average of 6 hours to a consistent 7.5 hours per night. The longer sleep cycles have made me feel more refreshed in the mornings, which is a plus when it comes to meal prep and staying active throughout the day. I've been focusing on nutrient timing, making sure I'm fueling my body properly post-workout with protein-rich meals and wholesome carbs.

I'm curious to hear if anyone else has experienced similar benefits after quitting caffeine. What changes did you notice in your lifts or sleep? Any tips for keeping energy levels high without it? I'd love to hear your thoughts!

9 comments

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u/gymgoddess87路

i love your dedication to tracking your progress! It can be tough to stick to a plan without that caffeine boost, but sleep quality plays a huge role in performance. Keep focusing on your nutrition and you'll continue to see gains.

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u/thecraftychef路

I love that you focused on nutrition during this period! I also did a no-caffeine month and made some delicious energy-boosting smoothies with bananas, spinach, and a scoop of protein. Those helped with energy levels, plus I felt lighter and less bloated. Have you tried any specific meals that really made a difference for you?

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u/powerliftingpaul路

I think cutting caffeine can be beneficial. A lot of lifters rely on it too much. It's good to hear that you maintained your strength! Now you can focus on consistent training and maybe even hit some new PRs soon.

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u/creatine_supremacy路

Facts. I hit a 405 deadlift after ditching caffeine for a while. Caffeine can mess with your sleep and recovery. You might not miss it after a month

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u/6footdadbod路

Caffeine? More like 'caffein't!' I cut it out too, and my kids still wake me up at 6 am. Just trade one energy source for another, right? 馃槄

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u/veganpowerlifting路

You'd be surprised how much of an impact diet can have! I'm vegan and still maintain my lifts without caffeine. I rely on meals with quinoa and chickpeas for that sustained energy. It's all about finding what works for your body.

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u/rpe_skeptic路

Not saying caffeine is the devil, but I think a lot of people overrate it. Just eat whole foods and hydrate. Simple stuff works for energy without the caffeine buzz.

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u/strongerthanlastyear路

That's awesome to hear! I went through a similar experience when I cut caffeine for a month. My lifts didn't really drop, and I felt less jittery overall. Definitely a worthwhile experiment.

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u/briankoel路

Interesting results! When I cut back on caffeine, I found I needed to adjust my pre-workout meals. A good mix of carbs and protein did wonders for my energy levels. It's crazy how the body can adapt when you give it a chance!

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