Caffeine

Quick Facts about Caffeine

 

  • Caffeine has been found to have some performance enhancing effects in athletes, mostly in endurance aspects. It can also give you the boost you need to push through longer training sessions.

  • It's available from many sources, such as coffee, black and green teas, preworkouts, supplement pills, etc. You can even find soaps and bodywashes made containing it!

  • Speaking of bodywash, caffeine can be absorbed through the skin.

  • Caffeine takes approximately 30-45 minutes to “kick in” after consumption, and it stays in your system for about 4-6 hours.

  • Darker roasted coffees have slightly less caffeine than lighter roasts, opposite of what most people think.

  • Americanos come from American soldiers in World War II who didn't like the dark, bitter espresso the Italians all drank so they added hot water to it to make it more like the brewed coffee they were familiar with from home.

  • Upper healthy limit of consumption is around 400mg in a normal sized, healthy adult.

 

Caffeine can have negative effects, too. Just like any other drug or supplement, it's important to know both the good and bad effects and be informed for your safety.

 

  • Too much can cause side effects such as headaches, nausea, anxiety and nervousness, heart palpitations, and insomnia.

  • Caffeine is an addictive substance, and you can suffer withdrawal symptoms such as headaches, irritability, and sluggishness.

  • It is possible to overdose on it, and in extremely rare cases it has caused death. A fatal dose is about 10g, which is very difficult to to ingest by normal methods.

 

Sources:

(https://scan-dpg.s3.amazonaws.com/media/files/229f6474-19e3-4363-b1bc-6140c714244c/Article_Effects%20of%20Too%20Much%20Caffeine%20on%20Athletic%20Performance_Final_Formatted.pdf

http://www.rice.edu/~jenky/sports/caffeine.html

https://www.acefitness.org/education-and-resources/professional/expert-articles/5407/how-caffeine-affects-athletic-performance

http://www.humankinetics.com/articles/articles/how-caffeine-impacts-sports-performance

 

Alyssa Coulas