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Think about it• You are pulling an “all-nighter.” How

are you going to stay awake?

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Caffeine• A natural chemical found in tea leaves, coffee beans,

cocoa beans, and kola nuts• Found in many common foods

and drinks including:• Coffee• Soft drinks• Tea• Chocolate• Energy drinks• Medicines

• Classified as a drug• Caffeine is a stimulant and can

be addictive

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Caffeinated Candy• Chocolate naturally has caffeine• Companies creating caffeinated candy:

• Breath mints• Gum• Chocolate covered coffee beans

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Caffeine:How Does it Work?• Absorbed in the stomach and the intestine• Stimulates brain activity• Physiologic effects:

• Increase blood pressure• Increase pulse• Increase stomach acid production• Fat stores break down• Fatty acids released into

blood stream

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Too Much Caffeine• Insomnia• Restlessness• Increased heart

rate• Increased blood

pressure• Abnormal heart

rhythm• Anxiety/

nervousness• Irritability

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Caffeine SensitivitySeveral factors influencesensitivity:• Body Mass• History of caffeine use• Stress

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Caffeine WithdrawalWithdrawal symptoms:• Headache• Tiredness• Mood swings• Jittery feeling• Difficulty concentrating

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Prevent Withdrawal Symptoms• Taper your caffeine intake• Eat small, frequent meals• Exercise• Get enough

sleep

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Caffeine Comparison Drink Caffeine

Energy drink 72 - 150 mg

Brewed coffee

134 - 240 mg

Tea 48 - 175 mg

Soft drink 22 - 46 mg

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Alternatives to Caffeine• Carbonated Beverages:

• Lemon-lime soda• Orange soda• Root beer

• Decaffeinated coffee and tea• Candies:

• Caramels• Licorice• Gum drops

CAFFEINE

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Caffeine and HealthStudies have found no substantialevidence linking caffeineto these conditions:

•Blood Pressure•Cardiac Arrhythmias•Pregnancy•Osteoporosis•Cancer

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Caffeine and Hyperactivity

• Average intake ages 5-18: 35-40 mg/day• No evidence caffeine contributes to hyperactivity

• May have calming effect

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What about fluid balance?• Fluid balance

• Fluid loss = fluid taken in• Does caffeine influence fluid balance?

• No dehydration and GI upset• Slow re-hydration after exercise

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Caffeine: Ergogenic Aid?• Ergogenic: increases muscular work capacity  and overall performance• Caffeine can be ergogenic at low to moderate doses• Caffeine may increase endurance time• Individual variation, try in training first

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Would you drink a beverage that claims to…• …improve performance?• …increase

concentration?• …improve

reaction speed?• …increase

metabolism?

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Statistics• 7.6 million (approximately 31%) of U.S.

teenagers say they drink energy drinks.• In 2006, $2.3 billion

was spent by teensand young adultson energy drinks

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Energy Drinks• Canned or bottled carbonated beverages with

high amounts of sugar, caffeine, herbal stimulants and supplements

• Marketed with claims of:• Increased endurance• Strength and power• Weight loss• Feelings of euphoria

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History of Energy Drinks• Originated in Asia and

Europe in the 1960s• First appeared in the U.S. in

the 1980s with Jolt Cola

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A Common MisconceptionSports drinks and energy drinks

are not the same.Energy Drinks

• Caffeine filled• High concentration of sugar• Contain herbal stimulants

Sports Drinks• Fluid balance• Electrolyte concentration• Provide energy • Isotonic

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Energy Drinks and the Athlete• No energy drink can make

you a better athlete• Sugar, caffeine, and

stimulants may causean athlete to crash

• There is no substitutefor hard work, goodtraining, healthy diet,and adequate rest

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Do you know what you are drinking?• Taurine• Guarana• B-Vitamins• Glucuronolactone• Ginseng• Yerba Mate• Green Tea• Cordyceps• Aloe Vera Leaf

• Carnitine• Creatine• Inositol• Ginkgo Biloba• Bitter Orange• Milk Thistle• Goji Berries• Garcinia Cambogina Rind

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What’s inside? Guarana• A shrub that grows

in South America• Extracts of the plant,

fruit, or seed• A stimulant and flavoring• 1 gram of guarana contains

as much caffeine (40 mg)as a medium strengthcup of coffee

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What’s inside? Taurine• Believed to enhance the effects of caffeine• Involved in a number of physiological processes including neuronal excitability• Energy drinks contain up to 10 times the usual intake from diet

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What’s inside? Glucuronolactone• “Increases feelings of well-

being”• A normal, human metabolite

formed from glucose• When glucuronolactone is

taken orally, it is rapidly absorbed, metabolized, and excreted

• 600mg/can, normal human intake 250mg/day

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What’s inside?B-Group VitaminsB-vitamins include:

• Thiamine (B1)• Riboflavin (B2)• Niacin (B3)• Pyrodoxine (B6)

• Claims to burn fat• Excess B-vitamins

are excreted in urine

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Energy Drink Regulation

• Energy drinks are currently unregulated in theUnited States

• The Food and Drug Administration (FDA) requires beverage manufacturers to list the presence of caffeine on the label, but not the amount of caffeine in the product

• Herbs and supplements added to energy drinks are not strictly regulated by the FDA

HOW MUCH?

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Review• What factors influence caffeine

sensitivity?•Body mass, history of caffeine use,

stress level• Name some beverages that are caffeine

free.•Lemon-lime soda, orange soda, root

beer, water, milk, fruit juice, etc.

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Review• What are some marketing claims of

energy drinks?• Increased endurance, strength and

power, weight loss, feelings of euphoria• Why are energy drinks not a good choice

for athletic events?•The amount of caffeine in energy drinks

is dehydrating and the high sugar content can cause an athlete to “crash”

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Review• Caffeine stimulates the central nervous

system which makes us feel more awakeand alert

• Energy drinks have a high caffeineand sugar content

• Herbal supplements in energy drinks are not regulated and are not guaranteed safe

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Web Resources• Caffeine Awareness:

www.caffeineawareness.org• American Beverage Association:

www.ameribev.org• Energy Drinks and Food Bars: Power or Hype?:

http://www.kidshealth.org/teen/food_fitness/nutrition/energy.html

• Caffeine: http://www.kidshealth.org/teen/nutrition/general/caffeine.html