What Is Caffeine Made Of
Caffeine is defined by Merriam-Webster as a bitter alkaloid C8H10N4O2 found especially in coffee, tea, cacao, and kola nuts and used medicinally as a stimulant and diuretic. Although caffeine is technically considered a drug, obviously it is not illegal.
The drug shares many of the same characteristics as other central nervous system stimulants such as heroin, amphetamines, and cocaine. However, do not be alarmed. The effect on the body is typically not negative as long as the amount of caffeine does not exceed 250 mg in a single dose. That number seems quite low considering the amount of caffeine in coffee in a typical 5 oz cup contains approximately 110 to 150 mg.
Caffeine Effects on the Body Affects of caffeine include:
One awesome effect caffeine has on the body is the improvement in mood, vigour, and euphoria (Mottram, 2005). To achieve this desirable effect, it is best to consume doses ranging from 100 to 200 mg. On the other hand, any caffeine amount over 400 mg can result in dysphoria (reduction in mood) and increased anxiety. Additionally, just like any other drug, caffeine addiction can occur. According to medicinenet.com, a person suffering from addiction to caffeine may experience caffeine withdrawal symptoms such as:
Caffeine and Exercise
So now that you know what is caffeine, how can it benefit you in regards to exercise. First off, depending on the amount of caffeine ingested, we have already learned that one effect caffeine has on the body is an increases in energy. For those of you who know what it feels like to drag your body to the gym, caffeine can be your best friend! I personally take 200 mg of caffeine before every workout and it provides me the perfect amount of caffeine to make it through my workout. However, I do not take caffeine in coffee. Instead, I take Prolab Caffeine energy pills, which contains the caffeine amount of 200 mg per pill.
Another benefit of caffeine is that on long term exercise. Studies show that caffeine can improve endurance by enhancing fat utilization, thereby sparing glycogen stores (Mottram, 2005). So for cardio exercise enthusiasts, caffeine may be just what you need to make it through that grueling 10 mile run! On the other hand, to this day it is still unclear as to whether or not caffeine positively affects speed and power. Unfortunately, most of the evidence obtained from the testing of the effect of caffeine on speed and power is inconclusive.
Caffeine and Pregnancy Contrary to popular belief, it is okay for a woman to consume moderate amounts of caffeine during pregnancy, says some experts. According to americanpregnancy.org, a moderate amount of caffeine is anywhere from 150 mg to 300 mg per day.
However, although a moderate amount of caffeine may be okay for most grown woman, it still can have a negative effect on the baby, depending on the caffeine amount that is consumed. Caffeine can definitely cause a drastic change in your baby's normal sleep pattern. After all, caffeine is a central nervous stimulant! Additionally, caffeine in coffee, caffeine in tea, and any other beverage or food containing a high amount of caffeine can significantly increase heart rate and blood pressure, both of which are not recommended during pregnancy.
So, although moderate amounts of caffeine may not negatively affect your pregnancy, you may still want to think twice about using it. Possible negative outcomes of caffeine in pregnancy include:
Final Note
As you can see, consumption of caffeine is very controversial. Many scientists believe caffeine in coffee, caffeine in tea, and caffeine in other beverages and foods can be safely consumed in moderate amounts, while others believe that caffeine intake should be kept at a minimal.
As for the effect of caffeine on exercise, results from most studies have been inconclusive. We know that a moderate amount of caffeine taken before exercise may prolong time to exhaustion during endurance activities. On the other hand, no study has definitely confirmed that caffeine has a significant impact on speed and power. Additionally, the amount of caffeine consumed and caffeine levels prior to exercise probably play a major role in how different people respond to the drug.
Many experts believe that consuming moderate amounts of caffeine in pregnancy will not negatively affect the mother or the baby, while others believe that moderate amounts of caffeine in pregnancy may cause delayed conception, birth defects, and even miscarriages. As always, it is best to consult a doctor on this issue to ensure you are making the most informed choice.
Caffeine is defined by Merriam-Webster as a bitter alkaloid C8H10N4O2 found especially in coffee, tea, cacao, and kola nuts and used medicinally as a stimulant and diuretic. Although caffeine is technically considered a drug, obviously it is not illegal.
The drug shares many of the same characteristics as other central nervous system stimulants such as heroin, amphetamines, and cocaine. However, do not be alarmed. The effect on the body is typically not negative as long as the amount of caffeine does not exceed 250 mg in a single dose. That number seems quite low considering the amount of caffeine in coffee in a typical 5 oz cup contains approximately 110 to 150 mg.
Caffeine Effects on the Body Affects of caffeine include:
- increased gastric acid and pepsin secretion plus increased secretion into the small intestine
- increased heart rate, stroke volume, cardiac output, and blood pressure at rest
- tachycardia
- increased lipolysis
- increased contractility of skeletal muscles
- increased oxygen consumption and metabolic rate
- increased diuresis
One awesome effect caffeine has on the body is the improvement in mood, vigour, and euphoria (Mottram, 2005). To achieve this desirable effect, it is best to consume doses ranging from 100 to 200 mg. On the other hand, any caffeine amount over 400 mg can result in dysphoria (reduction in mood) and increased anxiety. Additionally, just like any other drug, caffeine addiction can occur. According to medicinenet.com, a person suffering from addiction to caffeine may experience caffeine withdrawal symptoms such as:
- headaches
- tiredness/fatigue
- decreased energy/activeness
- decreased alertness/attentiveness
- drowsiness/sleepiness
- decreased contentedness/well-being
- depressed mood
- difficulty concentrating
- irritability
- felling fuzzy/foggy/not clearheaded
Caffeine and Exercise
So now that you know what is caffeine, how can it benefit you in regards to exercise. First off, depending on the amount of caffeine ingested, we have already learned that one effect caffeine has on the body is an increases in energy. For those of you who know what it feels like to drag your body to the gym, caffeine can be your best friend! I personally take 200 mg of caffeine before every workout and it provides me the perfect amount of caffeine to make it through my workout. However, I do not take caffeine in coffee. Instead, I take Prolab Caffeine energy pills, which contains the caffeine amount of 200 mg per pill.
Another benefit of caffeine is that on long term exercise. Studies show that caffeine can improve endurance by enhancing fat utilization, thereby sparing glycogen stores (Mottram, 2005). So for cardio exercise enthusiasts, caffeine may be just what you need to make it through that grueling 10 mile run! On the other hand, to this day it is still unclear as to whether or not caffeine positively affects speed and power. Unfortunately, most of the evidence obtained from the testing of the effect of caffeine on speed and power is inconclusive.
Caffeine and Pregnancy Contrary to popular belief, it is okay for a woman to consume moderate amounts of caffeine during pregnancy, says some experts. According to americanpregnancy.org, a moderate amount of caffeine is anywhere from 150 mg to 300 mg per day.
However, although a moderate amount of caffeine may be okay for most grown woman, it still can have a negative effect on the baby, depending on the caffeine amount that is consumed. Caffeine can definitely cause a drastic change in your baby's normal sleep pattern. After all, caffeine is a central nervous stimulant! Additionally, caffeine in coffee, caffeine in tea, and any other beverage or food containing a high amount of caffeine can significantly increase heart rate and blood pressure, both of which are not recommended during pregnancy.
So, although moderate amounts of caffeine may not negatively affect your pregnancy, you may still want to think twice about using it. Possible negative outcomes of caffeine in pregnancy include:
- delayed conception
- birth defect
- miscarriage
Final Note
As you can see, consumption of caffeine is very controversial. Many scientists believe caffeine in coffee, caffeine in tea, and caffeine in other beverages and foods can be safely consumed in moderate amounts, while others believe that caffeine intake should be kept at a minimal.
As for the effect of caffeine on exercise, results from most studies have been inconclusive. We know that a moderate amount of caffeine taken before exercise may prolong time to exhaustion during endurance activities. On the other hand, no study has definitely confirmed that caffeine has a significant impact on speed and power. Additionally, the amount of caffeine consumed and caffeine levels prior to exercise probably play a major role in how different people respond to the drug.
Many experts believe that consuming moderate amounts of caffeine in pregnancy will not negatively affect the mother or the baby, while others believe that moderate amounts of caffeine in pregnancy may cause delayed conception, birth defects, and even miscarriages. As always, it is best to consult a doctor on this issue to ensure you are making the most informed choice.
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