Learning ZoneXpress 1

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 Sensitivity
Several factors influence
sensitivity:
Body Mass
History of caffeine use
Stress

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 Caffeine Withdrawal
Withdrawal 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
Brewed 134 - 240 mg
coffee
Energy drink 72 - 150 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

CAFFEINE
Decaffeinated coffee and tea
Candies:
Caramels
Licorice
Gum drops

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 Caffeine and Health
Studies have found no substantial
evidence linking caffeine
to 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 teens
and young adults
on 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
Misconception
Sports 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 cause
an athlete to crash
There is no substitute
for hard work, good
training, healthy diet,
and adequate rest

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 Do you know what you
are drinking?

? ?
Taurine Carnitine
Guarana
?? Creatine

? ?
?
B-Vitamins Inositol

?
Glucuronolactone Ginkgo Biloba

? ?
Ginseng Bitter Orange
Yerba Mate Milk Thistle
Green Tea Goji Berries
Cordyceps
?

??
Garcinia Cambogina Rind

?
Aloe Vera Leaf

?
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 Whats 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 strength
cup of coffee

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 Whats 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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 Whats 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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 Whats inside?
B-Group Vitamins
B-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 the

United 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

C H?
MU
HOW
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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 awake
and alert
Energy drinks have a high caffeine
and 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/nut
rition/energy.html
Caffeine:
http://www.kidshealth.org/teen/nutrition/genera
l/caffeine.html

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