Coffee To GoCoffee To GoBy: Eric MetcalfBy: Eric Metcalf

HS 460HS 460

Research shows that caffeine, in the Research shows that caffeine, in the right amount, can boost performance right amount, can boost performance without harming your health. without harming your health.

You want to run a faster marathon? You want to run a faster marathon? And maybe even a better 10-K or And maybe even a better 10-K or half-marathon? Terry Graham, Ph.D., half-marathon? Terry Graham, Ph.D., a biology professor from the a biology professor from the University of Guelph, Ontario, knows University of Guelph, Ontario, knows how to help you. Guaranteed. how to help you. Guaranteed.

A several-time Boston marathoner A several-time Boston marathoner himself, with a best just under 3 himself, with a best just under 3 hours, Graham is one of the world’s hours, Graham is one of the world’s leading experts on a substance that leading experts on a substance that can improve marathon times by 10 can improve marathon times by 10 minutes or more, according to some minutes or more, according to some research. In deed, Frank Shorter research. In deed, Frank Shorter used it successfully when he won the used it successfully when he won the 1972 Olympic Marathon. 1972 Olympic Marathon.

It’s addictive but safe. Sometimes It’s addictive but safe. Sometimes banned but mostly legal. Easy to banned but mostly legal. Easy to find, and cheap as a cup of coffee. find, and cheap as a cup of coffee.

In fact, it is a cup of coffee. Or more In fact, it is a cup of coffee. Or more specifically, the caffeine contained specifically, the caffeine contained within the coffee. within the coffee.

A number of studies have proven A number of studies have proven caffeine’s performance-enhancing caffeine’s performance-enhancing power, some yielding results showing power, some yielding results showing a 10 to 15 percent improvement in a 10 to 15 percent improvement in endurance. Graham suggests some endurance. Graham suggests some caution in interpreting the caffeine caution in interpreting the caffeine studies, because most have been studies, because most have been done in the laboratory, not in real-done in the laboratory, not in real-life, real-competition settings. Still, life, real-competition settings. Still, the results are impressive. the results are impressive.

Of course, no one wants to take a Of course, no one wants to take a substance like caffeine just because substance like caffeine just because it might help you run faster. What it might help you run faster. What about potential risks to your health? about potential risks to your health? Over the years, plenty of questions Over the years, plenty of questions have been raised about coffee and have been raised about coffee and caffeine. So let’s take a look at the caffeine. So let’s take a look at the best and most recent health best and most recent health information. information.

Caffeine Nation Caffeine Nation About 110 million American adults drink About 110 million American adults drink coffee every day, tossing back and coffee every day, tossing back and average of 3.1 cups each. And that’s just average of 3.1 cups each. And that’s just the beginning of the caffeine-consumption the beginning of the caffeine-consumption story. Americans also drink more than a story. Americans also drink more than a gallon of soda per week, on average. Not gallon of soda per week, on average. Not to mention the additional pint of tea. to mention the additional pint of tea. Many sodas, and all but decaffeinated Many sodas, and all but decaffeinated teas, contain varying amounts of caffeine. teas, contain varying amounts of caffeine.

So, what’s all this caffeine doing to So, what’s all this caffeine doing to us? Not that much, amazingly. us? Not that much, amazingly. Here’s a quick rundown of the health Here’s a quick rundown of the health risks and benefits that have been risks and benefits that have been attributed to caffeine over the years. attributed to caffeine over the years.

Heart and health cancer:Heart and health cancer:Early studies produced possible links Early studies produced possible links between caffeine consumption and heart between caffeine consumption and heart disease as well as certain cancers, disease as well as certain cancers, especially breast cancer. Better and more especially breast cancer. Better and more recent studies have shown no support for recent studies have shown no support for these links, however. While high these links, however. While high consumption of filtered coffee may cause consumption of filtered coffee may cause a slight increase in blood cholesterol, there a slight increase in blood cholesterol, there is no indication of direct harm, and this is no indication of direct harm, and this increase may be the result of substances increase may be the result of substances in the coffee other than caffeine. in the coffee other than caffeine.

When it comes to cancer, the When it comes to cancer, the American Medical Association now American Medical Association now states that there is no relationship states that there is no relationship between caffeine intake of any kind between caffeine intake of any kind of cancer. of cancer.

Blood pressure: Blood pressure:

As little as 2 cups of coffee a day can As little as 2 cups of coffee a day can raise your blood pressure, according raise your blood pressure, according to research. The increase isn’t large to research. The increase isn’t large enough to bring on hypertension, but enough to bring on hypertension, but if you already have high blood if you already have high blood pressure, limit yourself to under 2 pressure, limit yourself to under 2 cups of coffee or its equivalent of cups of coffee or its equivalent of other caffeinated drinks per day. other caffeinated drinks per day.

Woman’s Issues: Woman’s Issues: The U.S. Food and Drug Administration The U.S. Food and Drug Administration recommends that women who are recommends that women who are pregnant or hoping to become pregnant pregnant or hoping to become pregnant avoid caffeine or consume as little as avoid caffeine or consume as little as possible. High caffeine consumption can possible. High caffeine consumption can make it harder to get pregnant and/or lead make it harder to get pregnant and/or lead to a miscarriage or low birth-weight infant. to a miscarriage or low birth-weight infant. Since caffeine will show up in breast milk, Since caffeine will show up in breast milk, breast-feeding mothers should likewise breast-feeding mothers should likewise avoid it. avoid it.

If you’re concerned about your iron status, If you’re concerned about your iron status, you should know that some of the you should know that some of the substances in tea and coffee can interfere substances in tea and coffee can interfere with iron absorption, particularly if you with iron absorption, particularly if you drink a caffeinated beverage with your drink a caffeinated beverage with your meals. Coffee and caffeine do not produce meals. Coffee and caffeine do not produce osteoporosis, but women who drink large osteoporosis, but women who drink large amounts of coffee, cola, and tea instead of amounts of coffee, cola, and tea instead of milk may find themselves at increased risk milk may find themselves at increased risk for osteoporosis. So, be sure you’re for osteoporosis. So, be sure you’re getting your daily requirement of calcium. getting your daily requirement of calcium. Then don’t worry about a little caffeine. Then don’t worry about a little caffeine.

GI HealthGI HealthCaffeine relaxes the valve between the Caffeine relaxes the valve between the bottom of your esophagus and the top of bottom of your esophagus and the top of your stomach. When this gateway flops your stomach. When this gateway flops open, stomach fluids can surge up into open, stomach fluids can surge up into your throat, triggering heartburn. Also, your throat, triggering heartburn. Also, coffee, tea, colas and other caffeinated coffee, tea, colas and other caffeinated products may aggravate ulcers by products may aggravate ulcers by increasing acid secretion in the stomach increasing acid secretion in the stomach (though in fact, decaffeinated coffee has (though in fact, decaffeinated coffee has also been shown to increase acid also been shown to increase acid production.)production.)

If you’re prone to heartburn or have If you’re prone to heartburn or have an ulcer, but still want your coffee or an ulcer, but still want your coffee or tea, at least avoid drinking it with tea, at least avoid drinking it with other foods that can aggravate other foods that can aggravate heartburn or ulcers, such as alcohol, heartburn or ulcers, such as alcohol, mints, and acidic products such as mints, and acidic products such as oranges and tomatoes. (By the way, oranges and tomatoes. (By the way, adding milk to your coffee won’t adding milk to your coffee won’t soothe your stomach. Dairy products soothe your stomach. Dairy products also stimulate acid secretion.) also stimulate acid secretion.)

Rest room issues: Rest room issues: Because caffeine increases blood flow to Because caffeine increases blood flow to the kidneys, it acts as a diuretic, making the kidneys, it acts as a diuretic, making you urinate more. However, this appears you urinate more. However, this appears to be a problem only when you’re not to be a problem only when you’re not exercising. Several studies have shown exercising. Several studies have shown that caffeine consumption prior to running that caffeine consumption prior to running does not lead to excessive urination and does not lead to excessive urination and dehydration. Scientists are not sure why. dehydration. Scientists are not sure why. It could be that adrenaline or other It could be that adrenaline or other substances related to exercise shut off substances related to exercise shut off caffeine’s usual effect on the kidneys. caffeine’s usual effect on the kidneys.

Of course, as many runners know, Of course, as many runners know, caffeine can also stimulate a bowel caffeine can also stimulate a bowel movement. Some runners enjoy a movement. Some runners enjoy a cup of joe before a long run to clear cup of joe before a long run to clear out their pipes, so to speak. But out their pipes, so to speak. But other runners may find that any other runners may find that any amount of caffeine, whether in a cup amount of caffeine, whether in a cup of coffee or a gel packet, can of coffee or a gel packet, can sabotage a run by forcing urgent pit sabotage a run by forcing urgent pit stops. The best way to find out is to stops. The best way to find out is to experiment during a training run that experiment during a training run that provides convenient rest room provides convenient rest room access. access.

Energy: Energy: Caffeine stimulates the central Caffeine stimulates the central nervous system, which can lead to nervous system, which can lead to greater productivity. For example, a greater productivity. For example, a 150-pound man who drinks as little 150-pound man who drinks as little as a cup of coffee will feel more alert, as a cup of coffee will feel more alert, energetic, and clear-headed. This energetic, and clear-headed. This small amount can help you small amount can help you concentrate on the task at hand, feel concentrate on the task at hand, feel more motivated, and work longer more motivated, and work longer without boredom or fatigue. without boredom or fatigue.

When you take in larger amounts- When you take in larger amounts- say, 10 cups of coffee for a 150-say, 10 cups of coffee for a 150-pound guy or 7 cups for a 110-pound pound guy or 7 cups for a 110-pound woman- the positive effects of woman- the positive effects of caffeine turn messy. You may caffeine turn messy. You may develop a headache and feel jittery, develop a headache and feel jittery, nervous, and irritable. If that copy nervous, and irritable. If that copy machine knows what’s good for it, it machine knows what’s good for it, it had better not jam while you’re had better not jam while you’re under the influence of this much under the influence of this much caffeine. caffeine.

Running Performance Running Performance

As we said, many studies have As we said, many studies have shown that caffeine can help you shown that caffeine can help you crank out a better run. How? The crank out a better run. How? The standard explanation has been that standard explanation has been that caffeine causes your body to start caffeine causes your body to start burning fat for energy sooner, burning fat for energy sooner, allowing you to save muscle allowing you to save muscle glycogen (stored carbohydrate) for glycogen (stored carbohydrate) for later. later.

But, according to Graham, new But, according to Graham, new research suggests that caffeine may research suggests that caffeine may lower your level of perceived lower your level of perceived exertion during a run. In other exertion during a run. In other words, it feels like you’re not running words, it feels like you’re not running as hard. Other research suggests as hard. Other research suggests that, in effect, caffeine causes your that, in effect, caffeine causes your nerves to “fire” your muscles into nerves to “fire” your muscles into action more effectively. action more effectively.

For caffeine to work to its full For caffeine to work to its full potential in a long race- as in potential in a long race- as in speeding up your time by 10 to 15 speeding up your time by 10 to 15 percent- you’d need a dose of about percent- you’d need a dose of about 2 milligrams per pound of body 2 milligrams per pound of body weight, taken with plenty of water weight, taken with plenty of water about an hour before the event. about an hour before the event. That works out to around 350 That works out to around 350 milligrams for a 175-pound person, milligrams for a 175-pound person, or 240 milligrams for a 120-pounder. or 240 milligrams for a 120-pounder. For reference, 350 milligrams equals For reference, 350 milligrams equals nearly 3 cups of coffee, and 240 nearly 3 cups of coffee, and 240 milligrams equals about 2 cups. milligrams equals about 2 cups.

Not surprisingly, you may get the Not surprisingly, you may get the best results from taking caffeine pills, best results from taking caffeine pills, not slugging coffee or sodas, not slugging coffee or sodas, according to Graham. In fact, his according to Graham. In fact, his research has shown that straight research has shown that straight caffeine helped subjects but coffee caffeine helped subjects but coffee actually didn’t, possibly because actually didn’t, possibly because another compound in the java another compound in the java negated the effects of the caffeine. negated the effects of the caffeine.

And you probably don’t have to And you probably don’t have to worry about drug testing. While the worry about drug testing. While the International Olympic Committee has International Olympic Committee has banned caffeine in doses that lead to banned caffeine in doses that lead to a urine reading of over 12 a urine reading of over 12 micrograms per milliliter (the NCAA micrograms per milliliter (the NCAA limit is 15 micrograms per milliliter), limit is 15 micrograms per milliliter), even the high consumption of even the high consumption of caffeine mentioned here shouldn’t caffeine mentioned here shouldn’t get you into trouble, say experts. get you into trouble, say experts.

There’s still more research needed to There’s still more research needed to determine the true extent of determine the true extent of caffeine’s performance-enhancing caffeine’s performance-enhancing powers. In the meantime, if your powers. In the meantime, if your race-morning ritual has always race-morning ritual has always included a cup of coffee, there’s now included a cup of coffee, there’s now good reason to stick with it. And good reason to stick with it. And maybe consider a refill. maybe consider a refill.

Caffeine: The Fast FactsCaffeine: The Fast FactsStudies have shown that caffeine can Studies have shown that caffeine can improve endurance performance. Here’s improve endurance performance. Here’s what you need to know. what you need to know. – How much: For maximum effect, take 2 How much: For maximum effect, take 2

milligrams of caffeine per pound of body milligrams of caffeine per pound of body weight. (See “It’s Everywhere” for more weight. (See “It’s Everywhere” for more information.)information.)

– When: An hour before your event begins. When: An hour before your event begins. – How it works: Caffeine lowers perceived effort, How it works: Caffeine lowers perceived effort,

and increases the body’s ability to burn fatty and increases the body’s ability to burn fatty acids, thereby sparing the stored carbohydrate acids, thereby sparing the stored carbohydrate in your leg muscles. in your leg muscles.

It’s EverywhereIt’s Everywhere

Several over-the-counter medications Several over-the-counter medications and many foods contain some and many foods contain some caffeine. Here’s a quick rundown. All caffeine. Here’s a quick rundown. All amounts are in milligrams. (See the amounts are in milligrams. (See the next 5 slides) next 5 slides)

Over-the-Counter MedicationsOver-the-Counter Medications

Vivarin: 200 per tablet Vivarin: 200 per tablet

No Doz: 100 per tablet No Doz: 100 per tablet

Coffees Coffees

(All per 8-ounce serving. Actual (All per 8-ounce serving. Actual amounts may vary in part due to how amounts may vary in part due to how the coffee is processed and the coffee is processed and prepared). prepared).

Brewed coffee: 135Brewed coffee: 135

Instant coffee: 95Instant coffee: 95

Coffee, decaffeinated: 5Coffee, decaffeinated: 5

TeaTea

Tea, from leaf or bag: 50 Tea, from leaf or bag: 50 per 8 ouncesper 8 ounces

Snapple Iced Tea, all Snapple Iced Tea, all types: 42 per 16 ounce types: 42 per 16 ounce bottlebottle

Green Tea: 30 per 8 Green Tea: 30 per 8 ounces ounces

SodasSodas(All per 12 ounces). (All per 12 ounces). Mountain Dew: 55Mountain Dew: 55Surge: 51Surge: 51Diet Coke: 47Diet Coke: 47Coca-Cola: 45Coca-Cola: 45Dr. Pepper (regular or Dr. Pepper (regular or diet): 42diet): 42Pepsi-Cola: 37Pepsi-Cola: 37

Performance FoodsPerformance Foods

Red Bull energy drink: 130Red Bull energy drink: 130

PowerGel: 25 to 50 PowerGel: 25 to 50