Caffeine is one of the most widely used stimulants in the world. It occurs naturally in the foods and beverages such as coffee, tea, soft drinks, chocolate and cocoa. You find it being consumed from young to the very old.
Sources of Caffeine
Caffeine is naturally found in certain leaves, seeds, and fruits of over 60 plants worldwide. The most common sources in our diet are coffee, tea leaves, cocoa beans, cola, and energy drinks. Caffeine can also be produced synthetically and added to food, beverages, supplements, and medications. There are many products that may contain caffeine without your awareness. Be sure to read the label to see if caffeine is listed among the ingredients.
Nutrition
Caffeine is often referred to as a nutritional ergogenic aid, but it has no nutritional value.
Statistics
It is estimated that the average daily caffeine consumption among Americans is about 280 mg/day, while 20% to 30% consume more than 600 mg daily Ten percent of the population ingests more than 1000 mg per day. Caffeine is also added to several over-the-counter medicines such as some weight-loss products, pain medicines, and cold remedies.
Caffeine Effect's on the Body
Caffeine acts as a stimulant on the central nervous system (CNS), which causes the heart rate and blood pressure to increase.
Caffeine has been shown to affect mood, stamina, the cerebral vascular system, and gastric and colonic activity. But caffeine may not be for everyone. This article will discuss the health benefits and consequences of caffeine.
After having caffeine, an individual may temporarily feel more awake and energetic. Caffeine also acts as a diuretic, which causes the kidneys to excrete more urine. It is completely absorbed within 30 to 45 minutes, and its effects substantially diminish within about three hours. It is eventually excreted so there is no accumulation in the body.
Side Effects
Side effects of caffeine include anxiety, jitters, inability to focus, irritability, insomnia, gastrointestinal unrest and nervousness.
With higher doses, the risk of irregular heart beats increases. In addition, recent research has found that caffeine may cause miscarriage or slow growth in a developing fetus in pregnant women.
It has also been associated with an increased risk of osteoporosis and bone fractures in postmenopausal women.
Caffeine and Sports Performance
Research provided by the American College of Sports Medicine (ACSM) has shown that ingestion of 3-9 mg of caffeine per kilogram (kg) of body weight one hour prior to exercise increased endurance running and cycling performance of well-trained, recreational athletes in the laboratory. This correlates to approximately 2-6 regular size cups of coffee. The common explanation to why endurance is improved with caffeine is that muscle glycogen is spared. Glycogen is the stored energy in the muscle tissue that is broken down during exercise. Studies suggest that glycogen sparing may occur as a result of caffeine's ability to increase fat availability for skeletal muscle use.
Improvements have been shown in athletes that perform short-term intense (near maximal) exercise lasting approximately five minutes. The reason may be a direct effect of caffeine on muscle contraction during anaerobic exercise.
More Research Needed
Studies cannot fully explain the ergogenic effect of caffeine.
Many of the mechanisms to explain performance improvements are unclear.
There is still much research that needs to be done of the effects of caffeine on performance.
Conclusion
Proper training and nutritional habits are more sensible and productive approaches.
Sound training principles and a good healthy diet have clear benefits without the side effects.
Always consult your medical caregiver if you have questions about your nutritional habits and the effects of caffeine on your health.
