Effects of Caffeine on Sports Performance
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Coffee and
Caffeine-Containing Products for Athletes
Caffeine causes fat cells to release more fatty acids into the
blood stream at rest and so are efficient energy boosters for
exercising athletes. Most regulatory bodies in the world have
recognized the safety of caffeine discussed. In addition to its
metabolic effects, caffeine increases mental alertness and this
can clearly have a positive effect on athletic performance.
What Is Caffeine?
Caffeine is a naturally occurring substance found in the leaves,
seeds or fruits of at least 63 plant species worldwide.
Caffeine, also known as trimethylxanthine, coffeine, theine,
mateine, guaranine, methyltheobromine and
1,3,7-trimethylxanthine, is a xanthine alkaloid found naturally
in such foods as
coffee beans, tea, kola nuts, Yerba mate, guarana berries, and
(in small amounts) cacao beans. For the plant, caffeine acts as
a natural pesticide since it paralyzes and kills insects that
attempt to feed on the plant.
Caffeine's main pharmacological properties are: a stimulant
action on the central nervous system with psychotropic effects
and stimulation of respiration, a stimulation of the heart rate,
and a mild diuretic effect.
Chemical Structure of Caffeine
The most commonly known sources of caffeine are coffee, tea,
some soft drinks and chocolate. The amount of caffeine in food
products varies depending on the serving size, the type of
product and preparation method. With teas and coffees, the plant
variety also affects caffeine content.
Coffee is the chief source of caffeine in the U.S. An
eight-ounce cup of drip-brewed coffee typically has 85
milligrams (mg) of caffeine; an eight-ounce serving of brewed
tea has 40 mg; soft drinks that contain caffeine have an average
of 24 mg per eight-ounce serving; and an ounce of milk chocolate
has
just six mg.
Coffee Consumption
Published data shows the per capita consumption level of
caffeine for the average adult is approximately 200 mg. daily.
The average child consumes much less caffeine—only one-quarter
of the caffeine consumed by adults.
For children and young adults, the primary sources of caffeine
are tea and soft drinks, while for adults, caffeine intake is
mostly from coffee. Foods and beverages derived from cocoa
beans, kola nuts and tea leaves often contain some caffeine.
Caffeine is also added to some foods and beverages for flavour.
It contributes to the overall flavour profile of those foods in
which it is added.
F.3 Caffeine Safety
In 1958, the U.S. Food and Drug Administration (FDA) classified
caffeine as Generally Recognized As Safe (GRAS). In 1987, the
FDA reaffirmed its position that normal caffeine intake produced
no increased risk to health. In addition, both the American
Medical Association and the American Cancer Society have
statements confirming the safety of moderate caffeine
consumption.
What constitutes a normal amount of caffeine depends on the
individual. Caffeine sensitivity depends on many factors,
including the frequency and amount of regular intake, body
weight and physical condition.
Numerous studies have shown that moderate amounts of caffeine -
about 300 milligrams per day—are safe for most adults. Children
consume about 35-40 milligrams daily.
Depending on the amount of caffeine ingested, it can be a mild
stimulant to the central nervous system. Although caffeine is
sometimes characterized as "addictive," moderate caffeine
consumption is safe and should not be classified with addictive
drugs of abuse. Often, people who say they are "addicted" to
caffeine tend to use the term loosely, like saying they are
"addicted" to running, working or television.
When regular caffeine consumption is stopped abruptly, some
individuals may experience mild symptoms such as headache,
fatigue or drowsiness. These effects are usually only temporary
and will end in a day or so.
Moderate amounts of caffeine are safe for most people. Some
individuals may be sensitive to caffeine and will feel effects
at smaller doses than do individuals who are less sensitive.
Pregnancy and aging all may affect an individual's sensitivity
to caffeine.
Research has found no evidence to suggest the use of caffeine at
the levels in foods and beverages is harmful. As with all foods
and beverages, parents should use common sense in giving their
children normal servings of caffeinated foods and beverages.
There is no evidence to show that caffeine is associated with
hyperactive behaviour. In fact, most well-conducted scientific
studies show no effects of caffeine-containing foods—or any food
or beverage, in general—on hyperactivity or attention deficit
disorder in children.
Scientific evidence suggests that children are no more sensitive
to the effects of caffeine than adults.
Most physicians and researchers today agree that it's perfectly
safe for pregnant women to consume caffeine.
Daily consumption of up to 300 mg/day (approximately two to
three 8 oz. cups of brewed coffee) has been shown to have no
adverse consequences during pregnancy. However, it is wise for
pregnant women to practice moderation in consumption of all
foods and beverages.
The weight of scientific research indicates that moderate
caffeine consumption does not affect fertility, or cause adverse
health effects in the mother or the child. Caffeine-containing
foods and beverages, in moderation, can be enjoyed while
breastfeeding. Studies have shown that although caffeine is
passed to the infant through breast milk, the amount is minute
and has no effect on the infant. Both the American Academy of
Pediatrics and researchers of a review published in the American
Journal of Clinical Nutrition confirm that caffeine consumption
at usual amounts has no effect on the infant.
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