Microsoft word - final facts caffeine and performance format_3-18-08.doc

CAFFEINE
FACT SHEET: CAFFEINE AND PERFORMANCE INTERNATIONAL FOOD INFORMATION COUNCIL FOUNDATION Caffeine is one of the most comprehensively studied ingredients in the food supply and has been safely consumed in foods and beverages for centuries. Evidence of caffeine’s beneficial effects on performance, both mental and athletic, is especially strong. Also linked with athletic performance, research showing beverages containing caffeine can contribute to daily water intake has largely been overlooked. This and other research on performance benefits from caffeine is described below. Caffeine & Mental Performance
performance times during a cycling trial, regardless of Caffeine is known to improve mental performance. Several whether caffeine was ingested one hour before exercise or recent prospective cohort studies have demonstrated that in a series of doses throughout the trial.6 caffeine increases key aspects of cognitive function related to alertness. In one study, participants used the words “vigor”, Researchers made another interesting observation in this “efficiency”, “energy”, and “clear-headedness” to describe their study – they found that caffeinated soft drinks could act as moods after consuming caffeine.1 Research has also shown a replacement for sports drinks during the last part of an that caffeine consumption has the ability to improve memory event with no loss of performance. They also found that and reasoning in sleep-deprived individuals.2 Alertness and soft drink consumption produced “enhanced performance” performance also improved.3 The consumption of caffeine when consumed at the end of tasks. The benefits observed may benefit consumers through improvements in their were determined to be largely due to the ingestion of a small amount of caffeine - just 1.5 mg/kg body weight (roughly 90 mg caffeine for a 130 lb person, or about one Additionally, a study done by the French National Institute cup of coffee).7 Other research has also suggested that all for Health and Medical Research demonstrated that types of caffeinated beverages, including soft drinks and consumption of at least three cups of coffee per day (or sports drinks, are of equal value to cyclists in terms of approximately 300 mg caffeine*) is associated with a slower improved performance during a prolonged task. rate of decline in cognitive abilities in women.4 This suggests that caffeine intake could help keep mental and memory skills Consumption of caffeine has also been shown to improve sharper for a longer period of time in older individuals. These endurance during physical exercise when consumed before beneficial effects also appear to increase with age. the task.8 One explanation for this is that caffeine may lower the threshold for exercise-induced β-endorphin and Caffeine & Physical Performance
cortisol release. These hormones produce the so-called There is evidence that caffeine can improve physical “runner’s high,” which may contribute to the reported performance. In a study on recreational athletes, the caffeine exercise benefits. However, further research must consumption of 6mg/kg body weight of caffeine – roughly 490 mg caffeine for a 180 lb. male, or about five cups of coffee - significantly increased muscle endurance during brief, Caffeine & Hydration
intense exercise. Prior to a maximum effort run, caffeine Staying hydrated, while important for humans at all levels consumption of 5 mg/kg body weight – roughly 295 mg of activity, is especially important for athletes during caffeine for a 130 lb. female, or about three cups of coffee - vigorous exercise. Historically, athletes have been advised resulted in significantly greater anaerobic metabolism and against consuming caffeine because of caffeine’s mild improved athletic performance among recreational runners.5 diuretic effect. However, a point often missed is that any fluid, including water, will also have a mild diuretic effect. In addition, a study conducted on cyclists found that In a review of hydration and caffeinated beverages, consuming 6 mg caffeine per kg body weight (about 355 mg Lawrence Armstrong, PhD concluded that “it is unlikely for a 130 lb person, or three to four cups of coffee) improved that athletes and recreational enthusiasts will incur INTERNATIONAL FOOD INFORMATION COUNCIL FOUNDATION detrimental fluid-electrolyte imbalances if they consume 8 Laurent, D., Schneider, K.E., Prusaczyk, W.K., Franklin, C., caffeinated beverages in moderation and eat a well-balanced Vogel, S.M., Krssak, M., Petersen, K.F., Goforth, H.W., Shulman, diet.”9 Contrary to popular belief, research has shown that G.I. Effects of caffeine on muscle glycogen utilization and the caffeinated beverages can and do contribute to hydration. neuroendocrine axis during exercise. J Clin Endocrinol Metab. 9 Armstrong, L.E. Caffeine, body fluid-electrolyte balance, and Caffeine has been shown to have beneficial effects on mental exercise performance. Int J Sport Nutr Exerc Metab. 2002; and physical performance. Increased cognitive function, improved memory and reasoning, and increased alertness are just a few of the benefits seen from caffeine intake in terms of mental performance. Increased muscle endurance, greater anaerobic metabolism, and improved performance times are some of the effects of caffeine intake in terms of physical performance. Along with this, and contrary to common For more Information about Caffeine:
misconception, studies show that caffeinated beverages can contribute to an individual's hydration status, which is important to physical performance. Therefore, advising IFIC Review: Caffeine and Health: Clarifying the
against the consumption of caffeinated beverages because of Controversies
dehydration concerns is not supported by the scientific http://www.ific.org/publications/reviews/
evidence. Caffeine can provide many performance benefits to caffeineir.cfm
Everything You Need to Know About Caffeine
*For more information on the caffeine content of various foods and http://www.ific.org/publications/brochures/
beverages, please refer to the IFIC Review: Caffeine and Health: caffeinebroch.cfm
Clarifying the Controversies (Page 2; Table 1). Individual sensitivities to caffeine may vary, and certain sub-populations such as children and pregnant women, as well as those with a history of heart attack and/or Fact Sheet: Caffeine and Women’s Health
high blood pressure, may experience increased sensitivity to caffeine. http://www.ific.org/publications/factsheets/
These groups should monitor their caffeine intake and talk to a caffwomen.cfm
physician about their consumption levels.
Footnotes
1,3 Lieberman, H.R. The effects of ginseng, ephedrine, and
caffeine on cognitive performance, mood and energy. Nutr Rev.
2001; Apr;59(4):91–102.
2 Bonnet, M.H., Balkin, T.J., Dinges, D.F., Roehrs, T., Rogers, N.L.,
Wesensten, N.J. The use of stimulants to modify performance
during sleep loss: A review by the Sleep Deprivation and Stimulant
Task Force of the American Academy of Sleep Medicine. Sleep. 2005; Sep 1;28(9):1163-1187. International Food Information Council
4 Ritchie, K., Carrière, I., de Mendonca, A., Portet, F., Dartigues, Foundation
J.F., Rouaud, O., Barberger-Gateau, P., and Ancelin M.L. The Neuroprotective Effects of Caffeine. Neurology. 2007;69:536-545. Doherty, M. The effects of caffeine on the maximal accumulated oxygen deficit and short-term running performance. Int J Sport Nutr. 1998; 8:95–104. 6,7 Cox, G.R., Desbrow, B., Montgomery, P.G., Anderson, M.E., Bruce, C.R., Macrides, T.A., Martin, D.T., Moquin, A., Roberts, A., Hawley, J.A., Burke, L.M. Effect of different protocols of caffeine intake on metabolism and endurance performance. J Appl Physiol. 2002; 93:990–999. INTERNATIONAL FOOD INFORMATION COUNCIL FOUNDATION

Source: http://www.runvie.com/Articles/Facts-Caffeine-and-Performance%203-18-08.pdf