Caffeine


 * Warning: **

“This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease”.


 * Definition: **

Caffeine is a naturally occurring substance found in the leaves, seeds and/or fruits of at least 63 plant species worldwide (International Food Information Council Foundation [IFIC], 2008).

Caffeine is a bitter substance found in coffee, tea, soft drinks, chocolate, kola nuts, and certain medicines. It has many effects on the body's metabolism, including stimulating the central nervous system. This can make you more alert and give you a boost of energy (National Institutes of Health [NIH], 2012).

Caffeine, one of the most widespread and socially acceptable drugs consumed around the world, is commonly ingested by people who participate in sports in an attempt to enhance performance (Woolf, Bidwell, Carlson, 2008).


 * Sources: **

The most commonly known sources of caffeine are coffee, cocoa beans, kola nuts and tea leaves (International Food Information Council Foundation [IFIC], 2008).  (Burke, 2008)


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 * Recommendations: **

Caffeine is beneficial for high-intensity exercise of prolonged duration (including team sports such as soccer, field hockey, rowing, etc.), but the enhancement in performance is specific to conditioned athletes (Goldstein et al., 2010).
 * Effectiveness: **

Wide range of exercise protocols, particularly prolonged and exhaustive exercises (Woolf et al., 2008). • Trained long distance runners (Goldstein et al., 2010) <span style="font-family: 'Times New Roman',serif; font-size: 16px;">• <span style="font-family: 'Times New Roman',serif; font-size: 12pt; line-height: 1.5;">Trained endurance cyclists (Goldstein et al., 2010)

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Research on the effects of caffeine in strength-power sports or activities, while varied in results and design, suggest that supplementation may help trained strength and power athletes (Goldstein et al., 2010). <span style="font-family: 'Times New Roman',serif; font-size: 16px;">• <span style="font-family: 'Times New Roman',serif; font-size: 12pt; line-height: 1.5;">Acute caffeine ingestion increases maximal voluntary strength and power output in the upper and lower muscle groups (Mora-Rodriguez, Pallares, Lopez-Samanes, Ortega, Fernandez-Elias, 2012).


 * <span style="font-family: 'Times New Roman',serif; font-size: 14pt;">Not Effective For: **

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Caffeine is not effective for non-trained individuals participating in high intensity exercise (Goldstein et al., 2010).


 * <span style="font-family: 'Times New Roman',serif; font-size: 18pt;">Dosage ****<span style="font-family: 'Times New Roman',serif; font-size: 18pt; line-height: 1.5;">: **

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">For most healthy adults, moderate doses of caffeine, 200 to 300 milligrams (mg), or about two to four cups of brewed coffee a day, aren't harmful (Mayo Clinic Staff, 2011). <span style="font-family: 'Times New Roman',serif; font-size: 12pt; line-height: 1.5;">Although moderate caffeine intake isn't likely to cause harm, too much can lead to some unpleasant effects. Heavy daily caffeine use, more than 500 to 600 mg a day may cause:
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Insomnia
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Nervousness
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Restlessness
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Irritability
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Stomach upset
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Fast heartbeat
 * <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Muscle tremors

<span style="font-family: 'Times New Roman',serif; font-size: 16px;">A moderate dosage of 3-6 milligrams (mg) per kilogram (kg) of body weight will best improve sport performance (Goldstein et al., 2010). <span style="font-family: 'Times New Roman',serif; font-size: 16px;">• <span style="font-family: 'Times New Roman',serif; font-size: 12pt; line-height: 1.5;">Example: A 163 pound trained athlete would need 222-444 mg of caffeine <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">• 163 pound person weighs approximately 74.1 kilograms (163 pounds/2.2 = 74.1 kilograms) <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">• 3 milligrams per kg body weight would equal 222 mg (3 milligrams * 74.1 kilograms = 222 milligrams) <span style="font-family: 'Times New Roman',serif; font-size: 12pt;">• 6 milligrams per kg body weight would equal 444 mg (6 milligrams * 74.1 kilograms = 444 milligrams)


 * Toxicity: **

<span style="font-family: 'Times New Roman',serif; font-size: 16px;">Caffeine overdose can result in a state of central nervous system over-stimulation called caffeine intoxication. This syndrome typically occurs only after ingestion of large amounts of caffeine, well over the amounts found in typical caffeinated beverages and caffeine tablets (e.g. more than 400–500 mg at a time). The symptoms of caffeine intoxication are comparable to the symptoms of overdoses of other stimulants: they may include restlessness, fidgeting, anxiety, excitement, insomnia, flushing of the face, increased urination, gastrointestinal disturbance, muscle twitching, a rambling flow of thought and speech, irritability, irregular or rapid heartbeat, and psychomotor agitation (Caffeine, 2014).


 * <span style="font-family: 'Times New Roman',serif; font-size: 18pt;">Side Effects: **

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Consumption of large amounts of caffeine – usually more than 250 mg per day – can lead to…caffeine dependency with a wide range of unpleasant physical and mental conditions including nervousness, irritability, restlessness, insomnia, headaches, and heart palpitations after caffeine use (Caffeine, 2014).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">However, too much caffeine can make you restless, anxious, and irritable. It may also keep you from sleeping well and cause headaches, abnormal heart rhythms, or other problems (NIH, 2012).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Some people are more sensitive to the effects of caffeine than others. They should limit their use of caffeine. So should pregnant and nursing women (NIH, 2012).

<span style="font-family: 'Times New Roman',serif; font-size: 12pt;">Stopping caffeine consumption suddenly may cause minor side effects such as headache, insomnia and anxiety. However, “the American Psychiatric Association’s (APA) Diagnostic and Statistical Manual of Mental Disorders (DSM-IV, 1994) cites no evidence for caffeine withdrawal” (IFIC, 2008).


 * <span style="font-family: 'Times New Roman',serif; font-size: 18pt;">Rankings: **

<span style="font-family: 'Times New Roman',serif; font-size: 16px; line-height: 1.5;">Caffeine is beneficial for high-intensity exercise of prolonged duration, but the enhancement in performance is specific to conditioned athletes (Goldstein et al., 2010). <span style="font-family: 'Times New Roman',serif; font-size: 16px; line-height: 1.5;">Wide range of exercise protocols, particularly prolonged and exhaustive exercises (Woolf et al., 2008). <span style="font-family: 'Times New Roman',serif; font-size: 16px; line-height: 1.5;">Caffeine is not effective for non-trained individuals participating in high intensity exercise (Goldstein et al., 2010).
 * <span style="font-family: 'Times New Roman',serif; font-size: 16px; line-height: 1.5;">Effectiveness: 4.5 / 5 **


 * <span style="font-family: 'Times New Roman',serif; font-size: 16px; line-height: 1.5;">Safety: 4.5 / 5 **

<span style="font-family: 'Times New Roman',serif; font-size: 16px;">Heavy daily caffeine use, more than 500 - 600mg a day may cause certain side effects <span style="font-family: 'Times New Roman',serif; font-size: 16px; line-height: 1.5;">(Mayo Clinic Staff, 2011). However, using moderate caffeine intake (6mg/kg body weight) did not produce urinary concentrations high enough to test positive on an International Olympic Committee drug test (Cox et al., 2002).

<span style="font-family: 'Times New Roman',serif; font-size: 16px; line-height: 1.5;">You can purchase a bottle of 90 capsules of 200mg Jet-Alert Double Strength Caffeine for $2.02 at Wal-Mart. An average individual would need two 200mg capsules to get desired effects. This gives that individual 45 days worth of caffeine for $2.02 which would cost roughly $0.04 per day. Caffeine is a very inexpensive dietary supplement.
 * <span style="font-family: 'Times New Roman',serif; font-size: 16px; line-height: 1.5;">Cost: 5 / 5 **

<span style="font-family: 'Times New Roman',serif; font-size: 16px;">The most effective way to take caffeine is in a capsule or pill form (Goldstein et al., 2010). The individuals taking caffeine in capsule or pill form just need to be able to swallow the capsules or pills.
 * <span style="font-family: 'Times New Roman',serif; font-size: 16px; line-height: 1.5;">Ease of Use: 5 / 5 **


 * <span style="font-family: 'Times New Roman',serif; font-size: 16px; line-height: 1.5;">Total: 19 / 20 **


 * <span style="font-family: 'Times New Roman',serif; font-size: 18pt;">References: **

Burke, L. M. (2008, December). Caffeine and sports performance. Applied Physiology, Nutrition & Metabolism, 33(6), 1319-1334.

Caffeine. (2014, January). Retrieved January 8, 2014 from http://en.wikipedia.org/wiki/Caffeine

Cox, G. R., Desbrow, B., Montgomery, P. G., Anderson, M. E., Bruce, C. R., Macrides, T. A. (2002). Effects of different protocols of caffeine intake on metabolism and endurance performance. Journal of Applied Physiology, 93, 990-999.

Goldstein, E. R., Ziegenfuss, T., Kalman, D., Kreider, R., Campbell, B., Wilborn, C., Taylor, L., … Antonio, J. (2010). International society of sports nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition. 7(5).

International Food Information Council Foundation. (2008, April). Caffeine & Health: Clarifying The Controversies. Retrieved from http://www.foodinsight.org/Content/3147/Caffeine_v8-2.pdf

Mayo Clinic Staff. (2011, March 9). Caffeine: How much is too much? Retrieved from Mayo Clinic: http://www.mayoclinic.org/caffeine/art-20045678

Mora-Rodriguez, R., Pallares, J. G., Lopez-Samanes, A., Ortega, J. F., & Fernandez-Elias, V. E. (2012). Caffeine Ingestion Reverses the Circadian Rhythm Effects on Neuromuscular Performance in Highly Resistance-Trained Men. PLoS One. 7(4)

National Institutes of Health. (2012, December). Caffeine. Retrieved from http://www.nlm.nih.gov/medlineplus/caffeine.html

Woolf, K., Bidwell, W. K., & Carlson, A. G. (2008). The Effect of Caffeine as an Ergogenic Aid in Anaerobic Exercise. International Journal of Sports Nutrition and Exercise Metabolism. 18, 412-429.