| |
| |
|
Coffee Information |
|
|
|
Coffee, Caffeine & Fitness
One look at a line at the local Starbucks in the morning and you don't need to be convinced of the huge amount of coffee consumption in the U.S. The National Coffee Association found in 2000 that 54% of the U.S. adult population drinks coffee daily. Guess there's nothing like the first double espresso in the morning to clear the cobwebs from our heads so we can face the day. But what are the effects relating to fitness? If that grande-no-foam-double-whipped-extra-shot-no-fat latte gives us the get-up-and-go to start our day at work, will it do the same if we're headed to the gym? Physiological Effects The main ingredient in coffee that gives us that jolt is caffeine, a central nervous system stimulant. Caffeine is found naturally in coffee beans, tea leaves, and chocolate, and is a popular added ingredient in carbonated beverages and some over-the-counter medications such as cold remedies, diuretics, aspirin, and weight control aids. It is estimated that in the U.S., 75% of caffeine intake comes from coffee. Caffeine stimulates the central nervous system by blocking adenosine, a neurotransmitter that normally causes a calming effect in the body. The resulting neural stimulation due to this blockage causes the adrenal glands to release adrenaline, the "fight or flight" hormone. Your heart rate increases, your pupils dilate, your muscles tighten up, and glucose is released into your blood stream for extra energy. Voila? you now have the caffeine buzz. But wait?we're not done yet. Caffeine also increases dopamine. Dopamine activates the pleasure in parts of the brain. It has been suspected that this also contributes to caffeine addiction. Physiologically, caffeine makes us you feel alert, pumps adrenaline to give you energy and changes dopamine production to make you feel good. Another espresso, anyone? Ergogenic Effects of Caffeine to Performance In addition to various psychological and physiological benefits, numerous studies have documented caffeine's ergogenic effect on athletic performance, particularly in regard to endurance. Studies show that caffeine ingestion prior to exercising extended endurance in moderately strenuous aerobic activity. Other studies researching caffeine consumption on elite distance runners and distance swimmers show increased performance times following caffeine consumption. Despite effects on endurance, caffeine produced no effect on maximal muscular force in a study measuring voluntary and electrically stimulated muscle actions. However, the same study did show findings that suggest caffeine has an ergogenic effect on muscle during repetitive, low frequency stimulation. Caffeine's positive performance-enhancing effects have been well documented. So much so that the International Olympic Committee placed a ban leading to disqualification for an athlete with urinary limits exceeding 12 mg/mL. Roughly 600 to 800mg of caffeine, or 4 to 7 cups of coffee, consumed over a 30-minute period would be enough to exceed this level and cause disqualification. The National Collegiate Athletic Association has a similar limit, set at 15 mg/mL. Coffee: A Pre-Workout Drink? Before you make Starbucks part of your pre-workout warm-up in order to harness the effects of caffeine, be aware that simply downing a grande may not give you similar benefits found in these studies. A recent Canadian study published in the Journal of Applied Physiology compared the effect of coffee and caffeine on run time to exhaustion. A group of nine men took part in five trials. Sixty minutes before each run, the men took one of the following:
Performance times were up to 10 times longer in subjects using the caffeine capsules, with no differences in times among the other trials. Since the level of caffeine absorption was similar during the caffeine trials, researchers concluded something in the coffee itself that interferes with caffeine's performance-enhancing effects. This makes sense considering that there are literally hundreds of compounds dissolved when coffee beans are roasted, ground and extracted. Results of this research suggest that if benefits of caffeine on endurance times are desired, caffeine capsules work better than coffee. Caffeine and Creatine Supplementation Although caffeine has been shown to increase endurance time, further research shows it may actually blunt the effect of creatine, a popular and well-researched compound known for its consistent ergogenic effects. In a study evaluating the effect of pre-exercise caffeine ingestion on both creatine stores and high-intensity exercise performance, caffeine totally counteracted any effects of creatine supplementation. It was suggested that individuals who creatine load should refrain from caffeine-containing foods and beverages if positive effects are desired. The Downside of Caffeine Despite coffee/caffeine's positive effects on psychological states and performance, there are numerous documented risks that must considered when consuming caffeine, whether for performance-enhancing effects or simply as a part of daily dietary consumption. Caffeine stimulates the central nervous system and can produce restlessness, headaches, and irritability. Caffeine also elevates your heart rate and blood pressure. Over the long-term as your body gets used to caffeine, it requires higher amounts to get the same effects. Certainly, having your body in a state of hormonal emergency all day long isn't very healthy. Caffeine is also a diuretic and causes a loss of fluid, which then leads to a dehydrating effect. This is obviously not conducive to fitness activities such as resistance training, as fluid is needed for the transfer of nutrients to facilitate muscular growth. It is also important when considering the further loss of fluid while exercising in hot environments. Perhaps the most important long-term problem is the effect of caffeine on sleep. The half-life of caffeine in the body is about 6 hours. If you drink a big cup of coffee with 200 mg of caffeine at 4PM, at 10PM you still have about 100mg in your body. By 4AM, you still have 50mg floating in your system. Even though you may be able to sleep, you may not be able to obtain the restful benefits of deep sleep. What's worse, the cycle continues as you may use more and more caffeine in hopes of counteracting this deficit. Caffeinated Conclusions? Though caffeine has some benefits in relation to exercise performance, risks have been documented. Most problems seem evident with very high consumption. The American Heart Association says that moderate coffee drinking (one or two cups per day) does not seem to be harmful for most people. As with everything else, moderation is the key to healthy caffeine consumption. Further research is needed to clearly determine whether the performance-enhancing benefits of caffeine outweigh the potential risks. About The Author Jon Gestl, CSCS, is a Chicago personal trainer and fitness instructor who specializes in helping people get in shape in the privacy and convenience of their home or office. He is a United States National Aerobic Champion silver and bronze medalist and world-ranked sportaerobic competitor and editor of the fitness ezine "Inspired Informed and Inshape." He can be contacted through his website at http://www.jongestl.com.
MORE RESOURCES:
Coffee - Google News |
|
|
|
RELATED ARTICLES
Gano Coffee - Can Coffee Be Good For You? Coffee, in all sorts, could be a "pick me up drink " or a " real downer-down the shaft-drink" depending on how the person is affected by it. But, do you know that a single cup of coffee-aside from boosting your alertness, perking you up, and even improving your concentration-can actually lead you to addiction: caffeine addiction. A Coffee Roaster For All Occasions Coffee roasters and those who roast, brew and serve the ultimate cup of coffee are now esteemed professionals within the social fabric of our community at large. A good coffee roaster is a little like a celebrity chef these days, complete with loyal followings, highly descriptive reviews and the ability to command premium prices for their products and services. Home Coffee Roasting Home Coffee Roasting - Makes all the differenceAs I sit here one the deck with my daily morning cup of coffee, I realize? just a few years ago I'd have had a cup of dark strong, stovetop brew with some milk to ease the taste. No more!! Now there's almost every kind of coffee available that you can imagine. Coffees of India India produces two fine coffees, but even among coffee devotees - at least in America - they remain relatively unknown and un-drunk. That's too bad. Starbucks Coffee Company Starbucks Coffee Company was founded in 1971 by three businessmen in Seattle, Washington who had a love for coffee and tea. It was important to them that the city of Seattle to have access their coffee. 6 Delicious Coffee Recipes Do you love coffee? Most of us do. In this article we will provide you with 6 recipes to enjoy your coffee a different way. Pure Kona Coffee Pure Kona Coffee is gourmet coffee grown only on the Island of Hawaii. It is grown on the dark volcanic lava rock slopes of Kona which is located on the west side of the Big Island. La Minita Coffee - It's in the Green Beans La Minita; Spanish for "The Little Gold Mine" says it all. La Minita is arguably the best coffee in the world and is sipped by the who's who in the specialty coffee industry as well as by those of us who have access to it in our businesses. Ethiopian Coffee Ethiopia is the birthplace of coffee, yet it is not a country that comes to mind when the average consumer thinks of coffee. The South American countries are much more synonymous with coffee production but coffee did not come to these countries until the early 1700's, nearly a thousand years after it was discovered. Getting Fat These Days; Is it Starbucks Starbucks has seen tremendous growth in our cities and the stock is up sharply from its IPO. But for many Americans so is their waist; are you a Starbucks Groupie? Is this fact showing in your body. Coffee Bean Roaster The coffee bean roaster is fast becoming a "must have" in today's kitchens. The flavor and freshness of coffee is at its best when it is roasted in small batches at home. Mocha Coffee: Learn About the Source and Try Our Recipes for Making Great Mochas Depending on how we look at it, mocha coffee may be the tall drink made of coffee, cocoa and milk, often served with cream or, on the other hand mocha coffee may refer to the source.Yemen is the source of true Mocha coffee. Portrait of a Barista The barista is the Italian word for the skilled person who prepares coffee (ultimately espresso) in a coffee house.What would you want your barista to be like?This is not a trick question. Gourmet Coffee Stops Decrease Gas Mileage;Home Brewed Premium Coffee Reduce Traffic Congestion A researcher has stirred up the commuter coffee mug with the suggestion that morning rush hour traffic is worsened by stops for daily morning gourmet coffee at Starbucks and other premium coffee houses. Nancy McGuckin, a travel behavior analyst, studied a report called "National Household Travel Survey" by the U. Coffee in America American coffee? Technically there is no such thing, at least none that is grown in North America. There is such a thing as the American coffee consumer which might as well be an institution all their own for it's their money that drives a substantial portion of the market. Coffee from Guatemala In Guatemala coffee grows in the heart of what was once the center of the Great Mayan Civilization. The Maya ruled this region of Central America from around 2500 B. Coffee Grinders Jumpstart Your Java All the experts agree. People who want the best flavor in their coffee use coffee grinders. Heating Vegetable Oil to Frying Temps Forms Toxic Compound New research by a University of Minnesota professor and a graduate student shows that when highly unsaturated vegetable oils are heated at frying temperature (365 F) for extended periods-or even for half an hour-a highly toxic compound, HNE (4-hydroxy-trans-2-nonenal) forms in the oil.A. Coffee - Is It The Most Popular Beverage Of All Time? Around 850 A.D it is thought that a lone shepherd and his sheep happened upon a strange and mysterious plant growing upon a secluded and forgotten hillside. Coffee Cupping For The Fun Of It Coffee cupping is a method to compare the different characteristics of a coffee bean. Cupping lets us compare different coffees against each other to evaluate the uniqueness between them.
|
| home | site map |
| © 2008 |
