Caffeine

Caffeine is classified as a trimethylxanthine and is found in coffee, tea and a number of over the counter medications. Caffeine has well known stimulant properties and is probably the most widely consumed "herbal" supplement in the world.

Increases energy levels Fights drowsiness Improves athletic performance Relieves nasal/bronchial congestion (colds/flu/asthma) Promotes weight loss Elevates metabolic rate

Caffeine can serve as a stimulant in a number of ways. As a general central nervous system stimulant, caffeine increases mental arousal and stimulates the release of epinephrine (adrenaline). Caffeine also is known to stimulate mobilization of fatty acids which may have effects on fat oxidation for weight loss or endurance performance. Caffeine also encourages the release of calcium into muscle cells, where it can stimulate more powerful muscle contractions.

Although caffeine intake is often the subject of controversial "health risk" headlines, the most reliable scientific information concludes that caffeine poses no particular threat in most people if consumed in moderation. Of course, the "in moderation" part is a matter of debate. The scientific evidence on caffeine as a general stimulant and an aid to exercise performance shows convincingly that caffeine is effective. Consuming 3 to 6 mg of caffeine per kilogram (2.2 lbs) of body weight approximately 1 hour before exercise improves endurance performance without raising urinary caffeine levels above the International Olympic Committee’s (IOC) doping threshold. To reach that level, you’d need to take in about 800 mg of caffeine, which is about the amount found in the following caffeine-containing products:

8 cups of brewed coffee 18 cans of Coke 8 NoDoz tablets 4 Vivarin tablets 12 Exedrin tablets Almost across the board, caffeine has been shown to help enhance exercise performance in endurance and power events. For a 75 kg man (165 lbs), about 225-450 mg of caffeine seem to be effective (the amount in 2-4 cups of brewed coffee), while a 60 kg women (132 lbs) might need about 180-360 mg (2-3 cups of coffee).

Side effects of too much caffeine are common and may include nausea, heart palpitations, headache and muscle tension. It is important to note, especially for athletes competing in hot environments, that caffeine may induce a mild diuretic effect which could potentially lead to a loss of water from the body. Under most circumstances, however, dehydration may be less of a concern than the need to urinate – not the most ideal competitive situation. Also, it is important to note that caffeine may be considered an addictive substance and a mild tolerance to its effects may develop over time with continued consumption. Withdrawal symptoms including headache and irritability are common side effects.

Caffeine is certainly an effective stimulant that can help increase the general state of arousal and enhance mental and physical performance. It is also widely available in common foods (coffee, tea, cola) and relatively inexpensive. For an athlete or exerciser who needs a little "boost" before athletic competition or exercise, a moderate amount of caffeine may be helpful.

Caffeine intake of 180-450 milligrams a day (about the amount in 2-4 cups of brewed coffee) has been associated with mild stimulant properties and enhanced physical and mental performance. Higher levels of intake are not associated with additional increases in performance, but may result in adverse side effects such as tension, irritability and nausea.