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Gareth Ramsden
Caffeine is a stimulant to the cardiovascular system, as well as being used in some situations as a diuretic. Scientifically, caffeine is known as tri-methylxanthine, with a chemical formula of C8H10N4O2. In it's most simple form, caffeine is a white based powder.
Caffeine, as mentioned above, can be used as a diuretic in persons. A diuretic is a substance which increases the frequency of urination and the passing of liquids. Diuretics can often be used by sports persons who need to reach a certain weight and lose excess fluid weight, for example, boxers and jockeys. It should be noted however that there is usually a high intake threshold, with near zero diuretic effects noted below this level.
Caffeine is said to motivate the brain in a similar fashion to that of amphetamines such as heroin and cocaine, thus proving that caffeine is a very potent substance and should be taken with medical advice and should side effects occur, then the administering individual should cease its' consumption.
For an individual that is not caffeine intolerant, caffeine generally acts as a stimulant and gives that individual an enhanced feeling of being more awake and alert.
Caffeine is a substance which is used by many sports persons all around the world. Caffeine has the ability to improve alertness, decrease tiredness and also may increase physical stamina.
Some studies that have been conducted in the past, also reveal that caffeine may help in reducing depression in individuals.
The negative aspects, and side effects that caffeine can produce, need to be looked at before an individual decides to supplement with caffeine.
Some side effects you may experience with Caffeine intake include -
It is very possible for individuals to become hooked and addicted to caffeine. It is reported that caffeine supplementation in high doses can often lead to dependence of caffeine from then on. High doses relate to doses such as 700mg - 1250mg per day.
A lot of bodybuilding supplements often contain caffeine as they provide a boost and 'pick up' which can be useful for bodybuilders and sportspersons, in order to get an extra 5% out of their performance.
Caffeine is very prevalent in bodybuilders' diets that are adhering to low carbohydrate diets. When individuals take carbohydrates out of the diet, they often feel that they are lacking in energy, become very lethargic and training is the last thing that they want to undertake.
In this situation, they often turn to caffeine as a boost and something to provide stimulation as opposed to getting more food though carbohydrates. Caffeine gives that individual a short term boost which can lead to improved concentration, application and efficiency during their workouts or exercise.
Additionally, caffeine is found in ECA stacks. ECA stacks are very potent, as they are a mixture of ephedrine, caffeine and aspirin, a substance which is often employed when people are trying to lose fat, as the stack gives a boost and can possibly lead to more fat burning potential in the diet and during cardio activities.
Turning to caffeine and stimulants when carbohydrate levels are low can soon lead to dependence. These individuals often cannot put more carbohydrates into the diet otherwise it will often lead to a decrease in the effectiveness of their dietary approach, hence the inclusion of caffeine.
Caffeine is often found in a lot of drinks and beverages as well as some foods that are widely available.
Drinks which may contain caffeine include -
Pepsi
Coke
Coffee
Dr Pepper
Diet drinks such as Pepsi Max, Diet Pepsi, Diet Coke, Coke Zero
Cocoa
Milk chocolate
Orange Soda
Tea
Green Tea
Instant Tea
Lipton Iced-Tea
Foods which may contain Caffeine include -
Chocolate
Cocoa
Baking chocolate
Coffee yoghurts
Ben & Jerry's ice cream
Haagen Daz ice cream
Other sources of Caffeine include -
Anacin
Excedrin
Cope
Midol
Vivarin
Dristan
Neo-Synephrine
Some of the above sources are over the counter meds only and are not widely available to an individual.
The following charts show the caffeine contents of certain foods and drinks.
The following chart is taken from- www.coffeetea.about.com/library/blcaffeine.htm
| Double espresso (2oz) | 45-100 mg |
| Brewed coffee (8 oz) | 60-120 mg |
| Instant coffee (8 oz) | 70 mg |
| Decaf coffee (8 oz) | 1-5 mg |
| Tea - black (8 oz) | 45 mg |
| Tea - green (8 oz) | 20 mg |
| Tea - white (8 oz) | 15 mg |
| Coca Cola (12 oz can) | 34 mg |
| Pepsi (12 oz can) | 38 mg |
| Barq's Root Beer (12 oz can) | 22 mg |
| 7-up (12 oz) | 0 mg |
| Chocolate milk (8 oz) | 4 mg |
| Dark chocolate (1 oz) | 20 mg |
| Milk chocolate (1 oz) | 6 mg |
| Ben & Jerry's Coffee Fudge Frozen Yogurt (8 oz) | 85 mg |
The following charts were taken (or information gathered) from www.erowid.org/chemicals/caffeine/caffeine_info1.shtml, and more additional information can be obtained from the website.
| Item | Ref. (see ref. chart) | mg |
| Caffeine contents of foods | ||
| Milk Chocolate (1 oz) | IFIC | 1-15mg |
| Dark Chocolate (1 oz) | IFIC | 5-35mg |
| Bakers Choclate (1 oz) | IFIC | 26mg |
| Dannon Coffee Flavored Yogurt (8 0z) | CSPI | 45mg |
| Chocolate Flavored Syrup | IFIC | 4mg |
| Item | mg |
| Soft drinks (mg/12 oz) | |
| Mountain Dew | 55mg |
| Surge | 51mg |
| Diet Coke | 47 |
| Coca-Cola | 45mg |
| Dr. Pepper, regular or diet | 41mg |
| Sunkist Orange Soda | 40mg |
| Pepsi-Cola | 37mg |
| Guarana sodas | 30mg |
| Barqs Root Beer | 23mg |
| 7-UP or Diet 7-UP | 0mg |
| Barqs Diet Root Beer | 0mg |
| Caffeine-free Coca-Cola or Diet Coke | 0mg |
| Caffeine-free Pepsi or Diet Pepsi | 0mg |
| Minute Maid Orange Soda | 0mg |
| Mug Root Beer | 0mg |
| Sprite or Diet Sprite | 0mg |
Individuals often try and reduce their caffeine consumption, especially if they feel that they have often consumed too much. Caffeine is very addictive, and when individuals attempt to eradicate or reduce caffeine within their diet, they can often suffer withdrawals and have side effects from the reduced consumption.
Some of the withdrawal symptoms include -
Generally, anything under 300mg of caffeine per day is considered as a moderate and safe amount of caffeine to consume. The above tables show how much caffeine is contained in popular foods and drinks, so use the above as a rough gauge in order to tally your caffeine intake.
It is reported that in the US, caffeine consumption is quite high, where doses exceed around 400mg each day.
A moderate intake of caffeine is labelled as between 120mg - 300mg each day. High consumption of Caffeine is stated to be as high as 6000mg each day, which will obviously lead to possible dependence upon the substance.
This shows that people can still enjoy diet sodas, coffees, teas each day, whilst staying under a mg level of caffeine that is considered to be 'moderate'.
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References
| Ref. Chart | |
| IFIC | International Food Information Council |
| CSPI | Center for Science and the Public Interest |
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