Caffeine, a xanthine alkaloid compound, is a psychoactive and central nervous system stimulant. It has been shown to have no adverse health effects when taken in moderation and associated with a number of positive health effects.
Caffeine is associated with fighting fatigue and increasing alertness. While caffeine’s effects on mental acuity have not been proven, it has been shown to have positive effects on job performance where alertness and stamina are a factor, such as shift work. In sports, caffeine contributes to increased endurance in athletes. The endurance effect is the strongest in athletes who are not regular users of coffee. This energy booster is also praised for reducing body fat in athletes.
Numerous studies over the years have not linked caffeine positively or negatively to heart disease or cancer. A Harvard study has linked caffeine to a reduced risk of type-2 diabetes. Recent studies have claimed that caffeine may reduce liver disease, Parkinson’s disease and Alzheimer’s disease.
Caffeine occurs naturally in coffee, tea and, in smaller amounts, cocoa. It is added to soft drinks and energy boosting beverages, often as an additive extracted from guarana berries. While caffeine is found in guarana (guaranine), mate (mateine) and tea (theine), these are not perfect substitutes. In recent years, for example, yerba mate has become a popular drink promoted by the health food industry as a ‘healthful’ substitute for caffeine. Coffee has approximately 100 milligrams of caffeine per 8 ounce cup of coffee; tea 47 mgs and yerba mate 30 mgs.
Before workout, 200-300 mgs one to two hours before is recommended. In studies, two cups of coffee a day has proven to increase alertness, yet no incremental increases are shown beyond two cups.
Caffeine has been shown to have an effect on the adenosine receptors, which are linked to anxiety and panic disorders. Some individuals are genetically prone to exhibit higher levels of anxiety in association with caffeine intake. Similarly, caffeine may contribute to nervousness and reduce fine motor coordination. Caffeine can be addictive; headaches are a common withdrawal symptom. The high acidity in caffeine may introduce gastrointestinal disorders. Due to caffeine’s positive effects on alertness, it is recommended that it not be consumed four hours prior to bedtime.
References:* JimSource:Men's Health; Oct2004, Vol. 19 Issue 8, p172-176, 4p,
