This month I am sharing with you some information about caffeine – often a favorite topic with clients!
With summer coming to a close and the autumn season rapidly approaching, life tends to get more hectic. School is back in session and the holiday season is just around the corner. It is also a time for holiday drinks, such as the infamous Pumpkin Spice Latte.
54% of American adults consume caffeine on a daily basis and 70% of consumed caffeine is in the form of coffee. It is a common belief that coffee and/or caffeine dehydrate you and can lead to weight gain. It is true that caffeine can have a diuretic effect when consumed in large doses (over 500 mg), however, moderate consumption should not interfere with normal hydration status. This being said, it should never be used as an alternative to good sleeping practices, dehydration or insufficient fueling with high quality food choices, which are your true sources of energy. However, if consistently consuming moderate amounts, be aware of what is added in addition to the coffee / tea (a 16 oz pumpkin spice latte has 380 calories and 50 grams of sugar), as that can lead to weight gain. Opt for black coffee (with a splash of cream if needed) or tea rather than the higher sugar lattes and seasonal drinks.
Caffeine and Athletic Performance
Caffeine is the most widely accepted and commonly used drug in the world. Caffeine activates receptors in the brain and body that counteract many of the inhibitory effects fatigue has on mental and physical performance. It is now widely considered an “ergogenic aid,” or something that enhances performance.
Positive Effects:
- Enhances endurance exercise performance
- Improves reaction time, concentration, and self-perceived energy levels
- Low doses increase energy expenditure and oxygen uptake without changing perceived effort, exercising heart rate, or fuel usage
- Delays feelings of fatigue, and lessens sensations of exertion and pain
- Reduces time to complete a set amount of work
Possible Side Effects:
- Anxiety/nervousness
- Overstimulation/jitteriness
- Mental confusion
- Elevated resting heart rate
- Restlessness
- Inability to focus
- Gastric irritant
- Mild diuretic
- Insomnia/disrupted sleep
- Addiction (from overuse and reliance)
Caffeine Content of Common Items:
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