ࡱ>  &bjbj 7Baaaaauuuu du1(    $)aaa  va a  +.u^"01sssa1s ': The Athletes Kitchen Copyright; Nancy Clark MS RD CSSD January 2014 Caffeine: Performance Enhancement in a Mug Whether you are looking for a hit, boost, pleasing stimulant, or excuse to socialize with your friends, coffee is the go-to beverage for many athletes. Coffee-drinkers enjoy the way a cup of morning brew enhances their feelings of well-being and their ability to accomplish daily tasks. An estimated 80% of us drink coffee daily. Why, we are more likely to drink coffee than eat fruit! Thank goodness moderate coffee intake is typically not associated with health risks. For athletes, caffeine is a proven performance enhancer. In their new book Caffeine for Sports Performance, sports dietitians Louise Burke and Ben Desbrow and exercise physiologist Lawrence Spriet address all-things-caffeine that an athlete might want to know. Here are just a few tidbits that I gleaned from this comprehensive resource. Perhaps the information will help you add a little bit of zip to your workouts. Note: No amount of caffeine will compensate for a lousy diet. If you choose to use caffeinated products to enhance your sports performance, make sure you are also fueling wisely! A cup of pre-exercise coffee can help most athletes work harderwithout realizing it. Caffeine has been shown to enhance performance by about 1% to 3%, particularly in endurance sports. For example, cyclists who consumed caffeine prior to a 24-mile (40-km) time-trial generated 3.5% more power than when they did the ride without caffeine. Athletes vary in their responsiveness to caffeine, from highly effective to negative. Some of the side effects associated with too much caffeine include higher heart rate, anxiety, coffee stomach, irritability, and insomnia. The recommended performance-enhancing dose of caffeine is about 1.5 mg/lb (3 mg/kg) body weight. This can be consumed 1 hour before the event, and/or during the event (such as a caffeinated gel or defizzed cola every hour). For example, triathletes commonly consume caffeinated gels before each segment, to distribute the caffeine throughout the event rather than have a big pre-race jolt that might make them feel shaky and unable to concentrate. Some athletes delay caffeine intake until fatigue starts to appear, and then they ingest 0.5-1 mg/lb (1-2 mg/kg) body weight. Caffeines ergogenic effect maxes out at about 200 to 250 mg caffeine. (This is much less than previously recommended.) More is not better. Experiment during training to learn what amount (if any) works best for your body! Because the amount of caffeine in coffee and tea varies, elite athletes commonly use caffeine pills or commercial products to ensure the desired intake. A comparison of the caffeine content in 16 ounces of coffee from 20 coffee venders ranged from about 60 to 260 mg. Even when the researchers purchased the same brand of coffee (Starbucks Breakfast Blend) on six consecutive days, the caffeine content ranged from about 260 to 565 milligrams per 16 ounces. Research suggests the caffeine content of espresso also varies. A customer might get served 0.5 to 3.0 ounces of espresso (depending on the barista's generosity) with a caffeine range of 25 to 214 mg. In general, the larger venders (such as Starbucks) offer a more consistent product. But this means you don't know what you will be getting if you plan to purchase a pre-exercise espresso or coffee. Energy drinks are a popular source of caffeine. A study of 500 college students in North Carolina reports 51% drank at least one energy drink in an average month in the semester. Sixty-seven percent used the energy drink to stay awake; 65%, to increase energy; and 54%, to drink with alcohol while partying. Of the party-drinkers, 49% consumed 3 or more energy drinks. That makes for a wide-awake drunk who may believe its OK to drive a car... Caffeinated chewing gum is popular among (sleep deprived) soldiers. The gum effectively boosts physical and mental performance and helps maintain reaction time, vigilance, and ability to think clearly. The caffeine in chewing gum gets delivered quicker than via a pill (achieving significant levels in the blood in 5 vs. 30 minutes) because it gets absorbed though the cheeks, not the gut. Caffeinated colas offer not only caffeine but also a hefty dose of sugar. Colas, taken later in an event, can provide a much-needed source of fuel so the combination of caffeine + sugar can provide a nice boost! Hence, some athletes claim defizzed Coca-Cola is their preferred sports drink despite having only 35 mg caffeine per 12-ounce can. Caffeine is only a weak diuretic and is no longer considered to be dehydrating. A novice coffee drinker can become tolerant to the diuretic effects of caffeine in 4 to 5 days of regular caffeine intake. Even high doses (3 mg/lb; 6 mg/kg) have no significant effect on urine production in coffee or tea drinkers. Hence, there appears to be no hydration-related reason for athletes to avoid caffeinated beverages. Caution: Consuming caffeine might contribute to negative effects. For example, lets say you are running, rowing, or swimming in more than one competitive event in a day. If caffeine helps you go harder in the first event, will that fry you for the second event? Can taking another dose of caffeine counter that fatigue? With a weekend tournament, will too much caffeine on the first day ruin your sleep, so you are unable to perform as well on the second day? More research is needed to answer those questions but for the moment, these situations provide good examples of why advice to use the smallest effective dose of caffeine is sensible. In 1984, caffeine was banned by the International Olympic Committee (IOC) and the World Anti-Doping Agency (WADA). But in 2004, WADA reversed the ruling. New research indicated the amount of caffeine needed to reach the threshold dose was detrimental to performance. Although caffeine is no longer banned by WADA, it is on the banned list for NCAA, the governing body of collegiate sports. Collegiate athletes can be cited for doping if their caffeine level is higher than 15 micrograms/ml urine. (A normal urine caffeine level is between 1-2 micrograms). Unlikely but possible. Youth athletes should be fully mature and eating an optimal sports diet before even considering the use of caffeine. Again, no amount of caffeine will compensate for lousy fueling practices. For even more helpful tips and tid-bits, get a copy of Caffeine for Sports Performance. Youll actually stay awake while reading it; this book is not a snoozer! Boston-area sports nutritionist Nancy Clark, MS, RD counsels both casual and competitive athletes. Her private practice is in Newton, MA 617-795-1875). For information about her Sports Nutrition Guidebook and her food guide for marathoners, cyclists, and soccer players, see  HYPERLINK "http://www.nancyclarkrd.com" www.nancyclarkrd.com. For online education, see  HYPERLINK "http://www.NutritionSportsExerciseCEUs.com" www.NutritionSportsExerciseCEUs.com. SIDEBAR: Common Sources of Caffeine For a 150-pound (68 kg) athlete, the recommended dose of caffeine is about 200 mg one hour before exercise. Thats the amount in a large mug (16 oz) of coffee. No problem for most coffee-drinkers! 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TX}UU@Č@XLfriends, coffee is the go!!,22',2"!,,'2,13TT}%UU@Č@LP-!T&}y UU@Č@&Ltto beverage for many22,2,!-2,!2!O,40TTz } UU@Č@z LP T } UU@Č@ Llathletes. Coffee,2,,'C2!!-,TT }' UU@Č@ LP-!T ( }.UU@Č@(  Ldrinkers enjoy the way a cup of 2!22-!',2302,I.0,,222! TTXi aUU@Č@XJ,Lmorning brew enhances their feelings of wellN2!2212",H,23,2,,'2,!!-,21'2!H,TTj  aUU@Č@j JLP-!T 6aUU@Č@ J3Lbeing and their ability to accomplish daily tasks. 2,31,223,!,202-,,3N2'22,/,'2' TtXcUU@Č@X\LAn estimated 80% of us drink coffee daily. Why, we are more likely to drink coffee than eat H2,'N,,222S2!2'2!22,2!!-,2,0_30H,,",N2!,2,022!22,2!!-,2,2-, TXOGUU@Č@X0Lpfruit! Thank goodn!!2!=2,2212222TP^GUU@Č@P0ILess moderate coffee intake is typically not associated with health risks.,''O2&" WMFC C܃2,!,,,2!",,2,2,'03-,022,''3,,,2I22,,2!'2'TT_GUU@Č@_0LP -Rp@Times New Romant 8t t t Q`2t t t t TQ`2t t w.1t t &Nx.1XG* Times ew Romant t 0'1t t {%1,t &dv% % %  % % % TdXIUU@Č@XLT TIxUU@Č@KLFor athletes, caffeine is a proven performance enhancer. In their new book 72!,2,,',,"!,2,',2!22,22-!!2!O,2,,-22,2,,! 22,!2-H2322% % % TyIUU@Č@yLtCaffeine for Sports C2,2,2'222'' % % % TW`-UU@Č@X LdPerformance=,'2'H22,,% % % Ta-UU@Č@aHL, sports dietitians Louise Burke and Ben Desbrow and exercise physiologi'22!'2,,2';22',B2!2,,22C,2H,'2!2H,22,3,!,'-230'231T`K-UU@Č@LTst ' TX/UU@Č@XLLawrence Spriet address all<-H!,3,,82!,,23!,'',TT/UU@Č@LP-!Tp/UU@Č@LXthings221'TT/UU@Č@LP-!T/9UU@Č@=Lcaffeine that an athlete might want to know. Here are just a -,!",2,2,-2,2,,N12I,22222HH,",,",2', TX& UU@Č@X_L few tidbits that I gleaned from this comprehensive resource. Perhaps the information will help !,H22'2,1-,2,2!!2N2',2N2!,2,2'2,!,'22!-,8,!2,2'3,2"2!N,22H2,2 T`X $ UU@Č@Xo .Lyou add a little bit of zip to your workouts. 032,22,,22!-22022!H3!222'TT%  Q UU@Č@% o LP - TV  UU@Č@X LlNote: No amountH2,H2,N222TT & UU@Č@ LP tT(' 4 UU@Č@' OLof caffeine will compensate for a lousy diet. If you choose to use caffeinated 2!,-!",2,H,2N2,2',,!2!,22(02, "022,222(,22',,-!!,2,,2 T@X l UU@Č@XU SLproducts to enhance your sports performance, make sure you are also fueling wisely!2!222,'2,22,2-,022"'22!'2,!!2!N,3,,N,3,'2!,022-!,,'2!2,21H',0"TT l UU@Č@U LP - TTXn  UU@Č@X LP -Rp @Times New Romant t Q`2t t t t TQ`2t t w.1t t $Nx.1XG* Times ew omant t 0'1t t {%1,t $dvdv% Rp@Times New Roman$Nx.1Xt |%t A|h]||t  @w!8 Z(XX   P t .%"tt |%%t t wYwdv% ( Rp @Times New Roman|%t A|h]||t  @w 8 t |%t A|h|t  @Dt 8t |`|]|| |X /X @w P t t H|| |wX!wYwdv% ( Rp@Times New Roman|%t A|h|t  @ Dt t |%t A|h|t  @Dt 8t |`|]|| |y x @w P t t H|| |wx!wYwdv% ( Rp @Times New Roman|%t A|h|t  @ Dt t |%t A|h|t  @Dt 8t |`|]|| |X 0X @w P t t H|| |wX!wYwdv% ( % (  TX R UU@Č@X; &" WMFC #܃Lh" A cup of pre#H,222!2",TT R UU@Č@; LP-!Tx R UU@Č@; 2Lexercise coffee can help most athletes work harder,3,!,(,-2!!,,,,23,2N2',2,,'H2!22,!3,!TT R UU@Č@ ; LP dT R UU@Č@ ; Lwithout realizing it. CafH223!,,-21C,!Tp R UU@Č@; LXfeine !,2, TpXT  UU@Č@X [Lhas been shown to enhance performance by about 1% to 3%, particularly in endurance sports. 2,'2,,2'22H22,23,3,,2,"!2!N,3,,40,2222S22S2,!,2-!03,222!,2-,'22!' TX  8 UU@Č@X! 9LFor example, cyclists who consumed caffeine prior to a 2472!,3,N2,.0,''H32,22'2N,2,-!!,2,3!3!2,22TT 8 UU@Č@ ! LP-!T| 8 UU@Č@ ! L\mile (40N,!22TT  8 UU@Č@ ! LP-!T| ~8 UU@Č@ ! L\km) time2N!N,TT 8 UU@Č@! LP-!T 8 UU@Č@! Lltrial generated !,1,2-!,,2 TX: U UU@Č@X >L3.5% more power than when they did the ride without caffeine. 22SN2!,22H-!2,2I2,22.0222,!2,H222,,!",2,TTV : UU@Č@V LP - TTX p UU@Č@X LP TTq  UU@Č@q LP - TXX  UU@Č@Xz LP" #T  UU@Č@z bLAthletes vary in their responsiveness to caffeine, from highly effective to negative. Some of the H2,,'2,#022,!"-'222'2,2,''2,,!",2,!!2N2120-!!-,2,22,2,2,82N,2!2, TpX 7UU@Č@X [Lside effects associated with too much caffeine include higher heart rate, anxiety,  coffee '2,,!!-,',''2,,,2H222N2,2,,!",2,2,22,213,!2-,!!,,,23,0-,2!",, T0XwUU@Č@X`&Lstomach , irritability, and insomnia. '2N,,2,!!,20,322'2N2,TTBwUU@Č@`LP - TTXyUU@Č@XLP - TX7]UU@Č@XFL" The recommended performan#=2,!-,2NN,22,22-!"2!N,2TX8]UU@Č@8FLPce,-TT]UU@Č@FLP-!Tp]UU@Č@F=Lenhancing dose of caffeine is about 1.5 mg/lb (3 mg/kg) body ,22,3,3122',2!,,"!,2,',22222O12!2O122!2240 TdX_]UU@Č@XYLweight. This can be consumed 1 hour before the event, and/or during the event (such as a H,12=2'-,22,,22'2N,22222!2,!3!,2,-2,2,222!22!312,-2,2!'2,2,', T\XfCUU@Č@X,XLcaffeinated gel or defizzed cola every hour). For example, triathletes commonly consume ,,!",2,,22,2!2,!--,2,2,,2-#0222!!72!-3,N2,!,2,,',2NN220,22'2N, TXEUU@Č@XLlcaffeinated gel,,!",2,,22,T@EQUU@Č@SLs before each segment, to distribute the caffeine throughout the event rather than '2,!2",-,,2'-1N,222'!22,2,,-!!,3,2!2312222,,2,2!,3&" WMFC ܃,!2,2 TX)UU@Č@XLhhave a big pre2,2,,212",TT)UU@Č@LP-!Tn)UU@Č@JLrace jolt that might make them feel shaky and unable to concentrate. Some ",,,22,N12N,2,2,N",,'2,30,2222,2,2,23,,2!,,82N, TDX+UU@Č@XTLathletes delay caffeine intake until fatigue starts to appear, and then they ingest ,2,,'2,.0-,!",2,3,2,22!,13,',!'2,22,,!,222,22.031,'T`+AUU@Č@LT0.522TTB+bUU@Č@BLP-!Tc+UU@Č@c L`1 mg/lb (12O12!2TT+$UU@Č@LP-!TX%+pUU@Č@%LP2 2 TXUU@Č@XLtmg/kg) body weight. N131!2240I,12TTUU@Č@LP - TTXUU@Č@XkLP - TX{UU@Č@XaL" Caffeine s ergogenic effect maxes out at about 200 to 250 mg caffeine. (This is much less than #C,!!,2-!',"132,2,,"!,,N,3,'22,,2223222222N1,-!!,3,!>2''N2,2,''2,2 TXwhUU@Č@XQ^Lpreviously recommended.) More is not better. Experiment during training to learn what amount 2!,222'0!,,2NN,23,3!Y2!,'222,,!=32,!N,222!31!,2312,,!2H2,,N222 TXjRUU@Č@XL(if any) works best for yo!!,40!H3!2'2,'!2!03T|SjUU@Č@SL\ur body!2!2230#TTjUU@Č@LP - TTXNUU@Č@X7LP - TXP8UU@Č@X`L " Because the amount of caffeine in coffee and tea varies, elite athletes commonly use caffeine #B,-,2',2,,N2222!,,!",2,2,2"!-,,22,-2,!,',,,2,,',2ON2202',-,!",2, TXb4UU@Č@XaLpills or commercial products to ensure the desired intake. A comparison of the caffeine content 2'2!,2NN,!,,2!232,'2,2'2!,2,2,'",32,2,H,2N2,!'222"2,,,"!,2,,22,2 TX6 UU@Č@X5Lin 16 ounces of coffee from 20 coffee venders ranged 222222,,'2!,3!!-,!"2N22,2!!-,2,22-!'!,31,2T8 6OUU@Č@ 'Lfrom about 60 to 260 mg. Even when the !!2N,222222223N1=2,2H2,22, TXWUU@Č@X^Lresearchers purchased the same brand of coffee (Starbucks Breakfast Blend) on six consecutive !,',-!,2-!'22!,3,',23,',N,2",222!,3!!-,"8,!22,2'B",,3!,'B,32!22'3,22',,22, T8XVUU@Č@XvRLdays, the caffeine content ranged from about 260 to 565 milligrams per 16 ounces. 2-0'2,,-!!,2,,22,2!,31,2"!2N,2222222222N1!,N'2,!22222,,'TTWUU@Č@WvLP - TTXUU@Č@XLP -% % 6666666666666666666666666666&WMFC܃66666666 6 66 6  6 66 6  6 66 6  6 66 6  6 66 6 66666666666666666666  ^`."System--@Times New Roman--- @Times New Roman-@Times New Roman- @Times New Roman-@Times New Roman- @Times New Roman-- +2 ue_^The Athletes Kitchen      2 u_^ ^ @Times New Roman--- 2 e_^ ^P2 e._^Copyright; Nancy Clark MS RD CSSD January 2014           2 _^ ^ 2 e_^ ^---J2 e*_^Caffeine: Performance Enhancement in a Mug           2 _^ ^ --- 2 e_^ ^2 e__^Whether you are looking for a hit, boost, pleasing stimulant, or excuse to socialize with your                12 e_^friends, coffee is the goo    2 _^-^)2 _^to beverage for many    2 _^ ^#2 _^athletes. Coffee  2 _^-^;2  _^drinkers enjoy the way a cup of    M2 e,_^morning brew enhances their feelings of well      2 _^-^X2 3_^being and their ability to accomplish daily tasks. d       2 $e\_^An estimated 80% of us drink coffee daily. Why, we are more likely to drink coffee than eat               &2 8e_^fruit! Thank goodn    y2 8I_^ess moderate coffee intake is typically not associated with health risks.         2 8_^ ^@Times New Roman------2 Ke_^ |2 KvK_^For athletes, caffeine is a proven performance enhancer. In their new book t              ---)2 Ks_^Caffeine for Sports     ---2 _e _^Performance   ---w2 _H_^, sports dietitians Louise Burke and Ben Desbrow and exercise physiologi           2 __^st 42 re_^Lawrence Spriet address all      2 r!_^-^2 r'_^things   2 rP_^-^g2 rU=_^caffeine that an athlete might want to know. Here are just a          2 e__^few tidbits that I gleaned from this comprehensive resource. Perhaps the information will help                    P2 e._^you add a little bit of zip to your workouts.       2 _^ ^"2 e_^Note: No amount     2 _^ ^2 O_^of caffeine will compensate for a lousy diet. If you choose to use caffeinated           2 eS_^products to enhance your sports performance, make sure you are also fueling wisely!               2 _^ ^ 2 e_^ ^ @Times New Roman-@Times New Roman- @Times New Roman-@Times New Roman- @Times New Roman-- 2 e_^ A cup of pre  2 _^-^V2 2_^exercise coffee can help most athletes work harder       2 !_^^12 1_^without realizing it. Cafl     2 _^feine 2 e[_^has been shown to enhance performance by about 1% to 3%, particularly in endurance sports. e              a2 e9_^For example, cyclists who consumed caffeine prior to a 24t         2 _^-^2 _^mile (40  2 0_^-^2 6_^km) time  2 t_^-^#2 y_^trial generated h2 "e>_^3.5% more power than when they did the ride without caffeine.           2 "_^ ^ 2 5e_^ ^ 2 5j_^ ^2 Ie_^ 2 Ipb_^Athletes vary in their responsiveness to caffeine, from highly effective to negative. Some of the           2 \e[_^side effects associated with too much caffeine include higher heart rate, anxiety, coffee e          D2 pe&_^stomach, irritability, and insomnia.       2 p^_^ ^ 2 e_^ ^42 e_^ The recommended performan        2 9_^ce 2 H_^-^g2 M=_^enhancing dose of caffeine is about 1.5 mg/lb (3 mg/kg) body               2 eY_^weight. This can be consumed 1 hour before the event, and/or during the event (such as a e              2 eX_^caffeinated gel or defizzed cola every hour). For example, triathletes commonly consume          "2 e_^caffeinated gel2 S_^s before each segment, to distribute the caffeine throughout the event rather than s           2 e_^have a big pre     2 _^-^z2 J_^race jolt that might make them feel shaky and unable to concentrate. Some              2 eT_^athletes delay caffeine intake until fatigue starts to appear, and then they ingest          2 _^0.5 2 _^-^2  _^1 mg/lb (1    2 _^-^2 _^2 )2 e_^mg/kg) body weight.       2 _^ ^ 2 e_^ ^2 2ea_^ Caffeines ergogenic effect maxes out at about 200 to 250 mg caffeine. (This is much less than               2 Fe^_^previously recommended.) More is not better. Experiment during training to learn what amount                   22 Ye_^(if any) works best for yo     2 Y_^ur body!   2 YL_^ ^ 2 me_^ ^2 e`_^ Because the amount of caffeine in coffee and tea varies, elite athletes commonly use caffeine         2 ea_^pills or commercial products to ensure the desired intake. A comparison of the caffeine content              [2 e5_^in 16 ounces of coffee from 20 coffee venders ranged       F2 '_^from about 60 to 260 mg. Even when the           2 e^_^researchers purchased the same brand of coffee (Starbucks Breakfast Blend) on six consecutive                   2 eR_^days, the caffeine content ranged from about 260 to 565 milligrams per 16 ounces.             2 _^ ^ 2 e_^ ^--^^__^^__^^^^^^^^^^^^]]^^]]^^]]^^]]]]]]]]]]]]\\]]\\]]\\]]\\\\\\\\\\\\[[\\[[\\՜.+,D՜.+,@ hp|  7~ The Athletes Kitchen TitleH 8@ _PID_HLINKSA c0,http://www.nutritionsportsexerciseceus.com/t QPhttp://www.nancyclarkrd.com/t   !#$%&'()+,-./012345679:;<=>?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`abcdefghijklmnopqrstuvwxyz{|}~Root Entry F^+.Data "1Table*sWordDocument7BSummaryInformation(8DocumentSummaryInformation8CompObjy  F'Microsoft Office Word 97-2003 Document MSWordDocWord.Document.89q