The Effects of Caffeine on Your Body

Almost every mom I see pushing a stroller is holding a cup of coffee. The lines at popular coffee shops are often very long. In most book stores and libraries there are coffee shops. Caffeine has become an important part of most of our lives.

In my last blog post I talked about the effectiveness of 5-Hour Energy shots. Now I think it is important to talk about the effects of caffeine on the body.

For the average, healthy adult moderate doses of caffeine are safe and not harmful. This means about 200-300 milligrams (or two-four cups of coffee) a day. Caffeine can stimulate your central nervous system, eliminate fatigue and make you feel more awake.

It is when you consume more than 500 mg a day of caffeine a day that you may start to see problems. Some of these include; insomnia, nervousness, irritability, anxiety, depression, upset stomach, tachycardia (rapid heart beat), and muscle tremors.

These numbers are not set in stone, some people are more sensitive to caffeine than others. Some people, myself included, can be susceptible to these unwanted effects in just small amounts. Your sensitivity to caffeine may correlate with how much caffeine you are used to drinking or other factors such as body mass, age, medications or health concerns. It has also been suggested that men are more susceptible to these effects than women are.

Using caffeine to make up for lost sleep can create a viscous cycle. The average person need 7-8 hours of sleep every night. If you only get 4 hours of sleep one night, you may rely of several cups of coffee to keep you alert the next day. Then that night you are restless and can not sleep because of all of the caffeine you drank during the day and you may only get 3 hours of sleep the next night. See where I'm going here?

Since I work with kids, I hear moms all the time talking about how they "need" their coffee and wish they could give it up. I overheard a mom talking about how she gave caffeine up recently and she feels so much better ever since she has gotten rid of it. If you feel the need to decrease or eliminate your daily caffeine consumption, it is important to do it gradually so you do not get any withdrawal symptoms.

For most adults caffeine is not a health problem, when used in moderation. If you have any concerns about your daily caffeine intake you should contact your doctor.

Sources:

National Osteoporosis Foundation. Clinician's Guide to Prevention and Treatment of Osteoporosis -- 2008. Washington, DC.

Escott-Stump S. Nutrition and Diagnosis-Related Care. 6th ed. Philadelphia, Pa: Lippincott Williams & Wilkins; 2008.

The Truth Behind 5-Hour Energy

The popular 5-Hour Energy shots are everywhere. At the counters of gas stations, college students dorm rooms, the teacher's desk or stashed in the car. The makers of 5-Hour Energy claim that you feel "awake and alert for hours" and that it contains as much caffeine as one cup of coffee. Energy drinks have rapidly increased in popularity recently as many people are looking for a "quick fix". They are hoping for an enhancement of daily activities or sports performance. However, is this really the case?

A study published in The Medicine & Science in Sports & Exercise researched whether the shot can enhance short and long-term cognitive function. It was found that there was no statistical significant increase in short or long-term cognitive function when compared to the placebo. Interestingly, those that took the shot believed that it was working effectively as compared to the placebo.

Research has not found that 5-Hour Energy's ingredients go above and beyond the effects of caffeine. Even on the 5-Hour Energy website it says that "the key ingredients in 5-Hour Energy are also available in every day foods - like broccoli, avocado's, bananas, and apples - or already in you." However, the ingredient that creates a sense of energy, caffeine, is not in any of these foods. The manufacturer's also claim that there is as much caffeine in on 5-Hour energy as the leading cup of premium coffee. There is actually about 15 percent more caffeine in one shot than just a "short" cup of Starbucks coffee.

Source:

Medicine & Science in Sports & Exercise:

May 2011 - Volume 43 - Issue 5 - p 644

doi: 10.1249/01.MSS.0000401782.26505.a8

D-40 Free Communication/Poster - Supplements II (Caffeine and Energy Drinks): JUNE 2, 2011

What Comes First - Cardio or Weights?

I get asked a lot, "Should I do weights or cardio first?" It is not such a simple answer. The answer depends on what your fitness goals are. Your goals depend on whether you should do cardiovascular exercise before or after weight training.

Cardiovascular exercise (cardio) is aerobic activity that uses oxygen at a rate in which the respiratory system can replace oxygen to working muscles that places consistent demands on the heart, lungs and the cardiorespiratory system. Some examples include; walking, running on the treadmill, or riding a bike. Cardio exercise is done at a sustained pace over a long period of time. Blood glucose, stored glucose and fat are the main fuel source.

Weight training exercise is anaerobic activity which is activity in short bursts in which the muscles demand for oxygen is exceeded. Stored muscle glucose and phosphocreatine and the main fuel sources.

Now that your know the difference between the two exercises, let's go over some different scenarios that answer the question which exercise you should do first.

Weights before cardio. If weight training is done before cardio, you have a lot of energy to focus on weight training. Many people do not want to spend too much time doing cardio before weights because they believe that they will not have enough energy to lift well. However, doing 45 minutes of moderate level cardio is not enough to significantly deplete your energy sources.

Doing cardio after weights also may allow you to burn more fat. This happens because during wight training your body will deplete some carbohydrate stores that will put you in fat burning mode.

Cardio before weights. If cardio is done first thing, you will be able to do this more efficiently. A tired body after weight training does not yield a higher aerobic fitness outcome. If you want to lose weight and maximize aerobic fitness, it is essential that a quality cardiovascular exercise is done to maximize output.

A study from the Human Performance Research Center at Brigham Young University tested these different scenarios.
- EPOC, which is the measure of after burn, or energy output, after exercise is stopped is the greatest when cardio was done BEFORE weight training.
- Cardio AFTER weights is more difficult, which has implications for efficiency and safety.
- It is recommended that cardio be done BEFORE weights when combining them into one workout.

The answer? It is quite complex, but it is recommended that cardio be done before weights for the general population. If weight loss is not your goal and you are a body builder, cardio and weights can be done on different days. If increasing muscle mass in your goal, it is important to not skip cardio! Your body is unique, listen to it and do what you think is best.

Sources
Drummond MJ, Vehrs PR, Schaalje GB, Parcell AC. Aerobic and resistance exercise sequence affects excess postexercise oxygen consumption. J Strength Cond Res. 2005 May;19(2):332-7.

Miyachi M, Kawano H, Sugawara J, Takahashi K, Hayashi K, Yamazaki K, Tabata I, Tanaka H. Unfavorable effects of resistance training on central arterial compliance: a randomized intervention study.Circulation. 2004 Nov 2;110(18):2858-63.

Does Muscles Soreness Mean a Good Workout? The Truth Behind "No Pain No Gain"

We all know the feeling, waking up the next morning after a work out feeling sore and thinking, "Wow I've had a great workout!" Some of us are not happy unless we feel sore the next day or the day after, and this feeling can be addictive. Some people believe the soreness means we have had an effective workout. You know the saying, "no pain no gain." Just how accurate is this saying?

What is muscle soreness? Soreness, associated with Delayed Onset Muscle Soreness (DOMS) is caused by small tears in your muscle fibers. It is during the rest and recovery period the you become stronger and gain lean muscle tissue. DOMS is normal if you are a beginner to working out or trying new activities. This soreness ususally occurs within 24-48 hours after a workout and can last up to a week. Soreness will occur to almost everyone at sometime or another and the level of soreness should decrease over time. If you are feeling sore after every workout it could be a sign of injury, to reduce your intensity or you need to allow yourself more time to recover.

Is soreness and good indicator of an effective workout? No, you can still get stronger without being sore. Not being sore the next day does not mean your workout was bad, ineffective or unproductive. It does not mean that you failed to build muscle, lose fat, or increase strength etc. Muscle soreness has nothing to do with the effectiveness of your workout.

Then how do I know if I'm getting a good workout? Working every muscle group ensures that you are getting a good workout. Make sure all of your muscle groups are hit atleast 2-3 times a week. Change your program, to avoid plateaus, every 4-6 weeks. If you change up your program you are "confusing" your muscles, providing shock.

There is not any truth behind the saying "no pain no gain." Soreness does NOT mean that you have had a good workout. So do not beat yourself up if you are not sore after a workout. Instead, focus of working hard and tracking your progress during your workout.

Can Exercise Make You Smarter?

It is not secret that exercise is good for your heart and waist line. Did you know that is also good for your brain? Exercise boosts brain power and may actually make your smarter.

Exercise improves circulation in your body, this includes your brain. Physical activity boosts your metabolism, decreases stress and improves your mood. All of this helps your brain preform better. Exercise increases energy levels as well as serotonin in the brain. The increase in serotonin leads to improved mental clarity, which leads to a productive day.

People who are active perform much better at work or school. This is also good for companies because exercise increases productivity and can decrease sick days people may take.

This is also good news in terms of Alzheimer's disease. A study published in the Annals of Internal Medicine found that those who exercised at least 3 times a day were about a third less likely to develop Alzheimer's and dementia.

So next when you keep losing your keys or repeatedly can not find where you parked your car, exercise can help with that!


"Aerobic Exercise May Prevent the Risk of Dimentia." American Fitness (2012): 47. Print.

Are Protein Shakes All They Are Hyped Up To Be?

Protein shakes are very popular among exercise enthusiasts. We've all seen the people at the gym with their shakers and protein powder, gulping one down post workout in hopes of gaining muscle mass. Protein is an essential building block of muscles, skin, bones and some other tissues. While is it best to get your protein source from your diet, protein shakes can be used as a supplement.

Protein shakes can be a good post-workout meal. They come in cans or individual packs that you can mix which make them easy to just throw in your gym bag etc. It may not always be easy to make a meal immediately after a workout, so protein shakes can be a good alternative.

These shakes can also help the body recover from intense exercise. This is because protein restores muscle glycogen, which is a fuel source for muscles during exercise that gets depleted during workouts. They can also repair damage to muscles that occur when serious activities take place.

The majority of people can get the daily amount of protein that they need through their diet. It is recommended that for a healthy adult that they consume around 46 - 56g of protein per day depending on body size. So are protein shakes all they are hyped up to be?

As many people think, adding protein does not add muscle mass. Adding more protein to your diet does not mean adding more benefits.  Protein shakes are not necessary if there is a healthy, well balanced diet. There has not been any research done that suggests that protein powder is any better than protein that is consumed through a diet. Also, excess protein in the diet is stored as fat in the body.

It is important to read the label carefully when choosing your protein shake. Protein content varies between shakes as well as carbohydrate, calorie, sugar and fat content. They also contain different types of protein that can affect how well it is absorbed by your body. Labels may often make claims that are not always true. Protein shakes are not miracle workers, they are simply a tool.

So all in all, it is best to get protein through a daily diet. Protein shakes can be used if there is no other option. Protein shakes are not miracle workers and do not do anything more than whole foods can do.

Dietary reference intakes (DRIs): Recommended intakes for individuals, total water and macronutrients. The National Academies Press. http://books.nap.edu/openbook.php?record_id=10490&page=1324. Accessed Jan. 28, 2010.

What You Could Be Doing to Cut Calories Could Be Making You Fat!

We have all heard that breakfast is the most important meal of the day. However, many people skip breakfast to cut calories in an effort to lose weight. It may seem logical, you get to sleep in and you are not consuming calories you normally would. Is this the right thing to do?

Skipping breakfast can actually cause you to gain more weight. While you are sleeping, your body is going that entire time without eating. In the morning, you need to "break the fast" with a wholesome breakfast to boost your metabolism.

By having a meal in the morning, it satisfies your hunger until lunch. If you are skipping breakfast, you may be so hungry by lunch time that you will actually over eat or reach for an unhealthy quick fix. Which may cause you to eat more calories than you normally would throughout the day. Not eating a healthy breakfast may also cause you to make poor food choices throughout the day as well. Skipping meals also can increase your body's insulin response, which increases fat storage and weight gain.

Eating breakfast will give you more energy. A healthy breakfast refuels your body and replenishes its glycogen stores that give your muscles immediate energy. With more energy you could push yourself harder during a workout or be more productive through the day.

It is important to eat a healthy breakfast. Not one that is loaded in calories and fat. You want a nutritious breakfast such as egg whites, a yogurt and an apple.

So next time that you are thinking about skipping breakfast to save time or cut calories, you may want to think twice!