Caffeine is a naturally occurring stimulant
which can increase alertness and heart rate. Caffeine can also cause
restlessness and difficulty in sleeping .People differ in their sensitivity to
caffeine and can have very different types of reactions, according to the
health institute of Australia.
Approximate caffeine levels per serve include: (according to the better
health channel)
- Chocolate drinks – 30 to 60mg
- Instant coffee – 60 to 100mg
- Drip or percolated coffee – 100 to 150mg
- Espresso coffees – such as espresso or latte – 90 to 200mg
- Cola drinks – 35mg
- Decaffeinated coffee – around 3mg
- Tea – 30 to 100mg, depending on the type and strength of the brew (both black and green tea contain caffeine)
- Energy or sports drinks – such as Red Bull or ‘V’ – 80 to 90mg
- Dark chocolate bar – 40 to 50mg per 55g serve
- Guarana – can contain up to 100mg per one gram of guarana
- Caffeine tablets – such as No-Doz – 100mg per tablet
Natural alternatives to
caffeine can provide a similar energy boost when consumed without as many of
the long-term effects of regular caffeine intake.
Green
Tea
The process used to create green tea is what
makes it superior in nutrient content and benefits when compared to other teas,
as it preserves content of disease-fighting nutrients called polyphenols and
catechins.
Green tea, may provide uplifting sensations,
similar to caffeine. Green tea may also modestly increase metabolism and
promote weight loss - effects frequently associated with caffeine.
Black Tea
An 8 ounce cup of black tea contains between 20 and 100
milligrams of caffeine. Read the labels on the black tea bag packages to choose
the lowest amount of caffeine you need.
Hot
Water
Sometimes you just need a warm beverage. Add flavour
with a lemon or a lime to promote digestions
Sparkling/Mineral
Water
Soft drink are a LARGE portion of the caffeine
culprits for women and children, whether they contain sugar or not. Fizzy water
can satisfy your carbonation craving without any caffeine, and as a bonus, it
promotes hydration and has no calories. If you can't stand plain sparkling
water, try adding again a squeeze of lemon, lime or orange.
Snacks
Swapping your coffee for a handful of nuts may
not seem logical however it can give you the energy you may feel. Keeping a
variety of snacks on hand for a blood sugar boost between meals will help
regulate blood sugar levels & reduce the dip in energy often associated
with an afternoon caffeine hit. These include, nuts & seeds, a boiled egg,
vegetable sticks and hummus, just to name a few.
Promoting
Weight Loss
Caffeine has been shown in multiple studies to increase caloric
expenditure during exercise. Green tea (often with caffeine) is a thermogenic
because of its ability to boost metabolism. HOWEVER overloading on caffeine can
have a detrimental effect on health by causing gastrointestinal upsets and
reduced absorption of nutrients, severe headaches and adrenal exhaustion,
irritability, mood swings.
Health Effects
In small amounts, ie: 1 x cup of coffee you feel
(150mg)
> more
awake
>increases heart rate
>increase urinations
>increase body temperature
>increase acid porduciton in the digestions system
In large amounts caffeine 4-5cups of coffee (over
600mg) will causes
>headaches
>feel restless & nervous
>insomnia
>deliriousness & depression
>stomach upsets,
In everyday
health
- Caffeine inhibits and important amino acid
called tyrosine uptake across the brush border of the intestine. Tyrosine is in involved synthesis of
neurotransmitters in the brain. Tyrosine
is a precursor to L-dopa, dopamine, norepinephrine
and epinephrine. Tyrosine is found in eggs, meats, poultry, fish, nuts, seeds, legumes
grains and avocados,
- increase
the levels of cortisol(stress hormones) and this can lead weight gain,
moodiness, heart disease, and diabetes. Caffeine increases dopamine in the
body, making you feel good on initial intake but you feel down when it wears
off, much like amphetamines.
- Calcium
excretion is increased by high in coffee due to the caffeine & is a major
aspect of osteoporotic health
In Females:
- inhibit
hormone production
-menopause:
consume <250 mg or it may lead to increases in menopausal syptoms.
-excess daily
intake of caffeine has been linked to an increase in endometriosis in women
-Pregnancy:
>Can
consume <250 mg daily preferably 150 mg
> Can
attribute to low birth weights & DM1
> Caffeine
enters breast milk
In Males
- inhibit
hormone & sperm production
In
athletes
- Enhances
endurance performance (150mg/L)
- Increases
time to exhaustion (4-5mg/kg)
- Increases
mean work output (2-5mg/kg)
- Improve
post-exercise recovery (364mg)
- Decrease
race time (swimmers) (6mg/kg)
- Moderate
amounts will not affect gastrointestinal function
- Promotes
glucose uptake in the small bowel
- Important
to avoid habitual use and associated tolerance
-Has
Negative effects with creatine
& endurance exercise
Resources
St-Onge, M
2005, Dietary
fats, teas, dairy, and nuts: potential functional foods for weight control, The American Journal of Clinical Nutrition, vol. 81,
no. 1, pp 7-15.
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