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Think about it
• You are pulling an “all-nighter.” How are you
going to stay awake?
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Caffeine
• A natural chemical found in tea leaves, coffee beans,
cocoa beans, and kola nuts
• Found in many common foods
and drinks including:
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Coffee
Soft drinks
Tea
Chocolate
Energy drinks
Medicines
• Classified as a drug
• Caffeine is a stimulant and can
be addictive
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Caffeinated Candy
• Chocolate naturally has caffeine
• Companies creating caffeinated candy:
• Breath mints
• Gum
• Chocolate covered coffee beans
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Caffeine:
How Does it Work?
• Absorbed in the stomach and the intestine
• Stimulates brain activity
• Physiologic effects:
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Increase blood pressure
Increase pulse
Increase stomach acid production
Fat stores break down
Fatty acids released into
blood stream
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Too Much Caffeine
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Insomnia
Restlessness
Increased heart rate
Increased blood
pressure
• Abnormal heart
rhythm
• Anxiety/
nervousness
• Irritability
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Caffeine Sensitivity
Several factors influence
sensitivity:
• Body Mass
• History of caffeine use
• Stress
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Caffeine Withdrawal
Withdrawal symptoms:
• Headache
• Tiredness
• Mood swings
• Jittery feeling
• Difficulty concentrating
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Prevent Withdrawal
Symptoms
• Taper your caffeine intake
• Eat small, frequent meals
• Exercise
• Get enough
sleep
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Caffeine Comparison
Drink
Caffeine
Brewed coffee
134 - 240 mg
Energy drink
72 - 150 mg
Tea
48 - 175 mg
Soft drink
22 - 46 mg
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Alternatives to Caffeine
• Carbonated Beverages:
• Lemon-lime soda
• Orange soda
• Root beer
• Decaffeinated coffee and tea
• Candies:
• Caramels
• Licorice
CAFFEINE
• Gum drops
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Caffeine and Health
Studies have found no substantial
evidence linking caffeine
to these conditions:
• Blood Pressure
• Cardiac Arrhythmias
• Pregnancy
• Osteoporosis
• Cancer
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Caffeine and Hyperactivity
• Average intake ages 5-18: 35-40 mg/day
• No evidence caffeine contributes to
hyperactivity
• May have calming effect
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What about fluid balance?
• Fluid balance
• Fluid loss = fluid taken in
• Does caffeine influence fluid balance?
• No dehydration and GI upset
• Slow re-hydration after exercise
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Caffeine: Ergogenic Aid?
• Ergogenic: increases muscular work capacity
and overall performance
• Caffeine can be ergogenic at low to
moderate doses
• Caffeine may increase endurance time
• Individual variation,
try in training first
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Would you drink a
beverage that claims to…
• …improve performance?
• …increase
concentration?
• …improve
reaction speed?
• …increase
metabolism?
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Statistics
• 7.6 million (approximately 31%) of U.S.
teenagers say they drink energy drinks.
• In 2006, $2.3 billion
was spent by teens
and young adults
on energy drinks
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Energy Drinks
• Canned or bottled carbonated beverages with high
amounts of sugar, caffeine, herbal stimulants and
supplements
• Marketed with claims of:
• Increased endurance
• Strength and power
• Weight loss
• Feelings of euphoria
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History of Energy Drinks
• Originated in Asia and Europe
in the 1960s
• First appeared in the U.S. in the
1980s with Jolt Cola
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A Common Misconception
Sports drinks and energy drinks
are not the same.
Energy Drinks
• Caffeine filled
• High concentration of sugar
• Contain herbal stimulants
Sports Drinks
• Fluid balance
• Electrolyte concentration
• Provide energy
• Isotonic
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Energy Drinks and the
Athlete
• No energy drink can make
you a better athlete
• Sugar, caffeine, and
stimulants may cause
an athlete to crash
• There is no substitute
for hard work, good
training, healthy diet,
and adequate rest
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Do you know what you are
drinking?
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Taurine
Guarana
B-Vitamins
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Glucuronolactone
Ginseng
Yerba Mate
Green Tea
Cordyceps
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Carnitine
Creatine
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Ginkgo Biloba
Inositol
Bitter Orange
Milk Thistle
Goji Berries
Garcinia Cambogina Rind
Aloe Vera Leaf
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?
?
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What’s inside?
Guarana
• A shrub that grows
in South America
• Extracts of the plant,
fruit, or seed
• A stimulant and flavoring
• 1 gram of guarana contains
as much caffeine (40 mg)
as a medium strength
cup of coffee
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What’s inside?
Taurine
• Believed to enhance the effects of caffeine
• Involved in a number of physiological
processes including neuronal excitability
• Energy drinks contain up to 10 times the usual
intake from diet
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What’s inside?
Glucuronolactone
• “Increases feelings of wellbeing”
• A normal, human metabolite
formed from glucose
• When glucuronolactone is
taken orally, it is rapidly
absorbed, metabolized, and
excreted
• 600mg/can, normal human
intake 250mg/day
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What’s inside?
B-Group Vitamins
B-vitamins include:
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Thiamine (B1)
Riboflavin (B2)
Niacin (B3)
Pyrodoxine (B6)
• Claims to burn fat
• Excess B-vitamins
are excreted in urine
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Energy Drink Regulation
• Energy drinks are currently unregulated in the
United States
• The Food and Drug Administration (FDA) requires
beverage manufacturers to list the presence of caffeine
on the label, but not the amount of caffeine in the
product
• Herbs and supplements added to energy drinks are not
strictly regulated by the FDA
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Review
• What factors influence caffeine sensitivity?
• Body mass, history of caffeine use,
stress level
• Name some beverages that are caffeine free.
• Lemon-lime soda, orange soda, root beer,
water, milk, fruit juice, etc.
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Review
• What are some marketing claims of energy
drinks?
• Increased endurance, strength and power,
weight loss, feelings of euphoria
• Why are energy drinks not a good choice for
athletic events?
• The amount of caffeine in energy drinks is
dehydrating and the high sugar content
can cause an athlete to “crash”
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Review
• Caffeine stimulates the central nervous
system which makes us feel more awake
and alert
• Energy drinks have a high caffeine
and sugar content
• Herbal supplements in energy drinks are not
regulated and are not guaranteed safe
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Web Resources
• Caffeine Awareness: www.caffeineawareness.org
• American Beverage Association: www.ameribev.org
• Energy Drinks and Food Bars: Power or Hype?:
http://www.kidshealth.org/teen/food_fitness/nutritio
n/energy.html
• Caffeine:
http://www.kidshealth.org/teen/nutrition/general/caff
eine.html
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