Supplement - noun - something that completes or enhances something else when added to it.
It’s worth saying that at least 80% of your physical fitness is determined by nutrition, sleep, stress level, and consistency. Considering that these factors of your lifestyle are relatively in check, adding certain supplements can give you extra benefits that would otherwise be very difficult to sustain through diet alone.
Caffeine is by far the most popular neurological stimulant in the world today, with an almost cult-like following. Some can’t imagine surviving a day without it, while others warn of addiction, insomnia, high blood pressure, and even heart attacks.
What is it about caffeine that makes it so popular among such an expansive range of people?
Whether the consumer is aware of it or not, caffeine works by binding to the receptors in our brain that would normally bind adenosine - the chemical in charge of releasing hormones to help our body shut down for sleep. With caffeine bound instead, hormones like epinephrine (a.k.a adrenaline) are released to trick our body into feeling alert and awake.
The idea of "tricking" our body is why some people expect caffeine to be unhealthy. However, like most things, moderation is the key. In fact, there is no evidence that caffeine is inherently dangerous for people without an existing heart defect.
The most common issue with caffeine consumption is that our receptors can become insensitive when dosed consistently for a long period of time, requiring a higher dose to continue feeling the beneficial alertness. The best way to continue feeling the effects of that morning coffee is to have at least one day each week free from caffeine. This will keep your receptors sensitive enough that you shouldn't have to keep increasing your intake just to feel the same effects.
The time of day caffeine is taken can make a difference as well. Having any caffeine in your system can make it very difficult to fall asleep and keep you from reaching deep sleep. Since caffeine has a half-life of about 6 hours, just one can of Mellow Yellow can leave about 25 mg of caffeine circulating 3 hours later. That may not sound like much, but it can be just enough to make you a bit slower the next morning. This is why many people claim caffeine to be addictive although it doesn't necessarily qualify as an addictive substance. Rather than a caffeine addiction, it's easily to develop a caffeine dependance if not used in moderation.
Most people would be surprised to find out the amount of caffeine in their pre-workout supplement. This is not only because of it's alerting properties, but caffeine has also been found to increase endurance and energy output among the physical elite especially. This makes caffeine a very effective stimulant for your workouts, but the concentration in some formulas can desensitize your receptors very quickly if taken too often for too long.
The bulk of the evidence suggests that around 400 mg per day is adequate and safe for most people. Here's the caffeine content of some popular sources:
1 can of Monster: 160 mg
1 cup of coffee: 80-100 mg
1 can of Red Bull: 80 mg
1 shot of espresso: 30-60 mg
1 can of Mountain Dew: 55 mg
1 cup of green tea: 50 mg
1 can of Mellow Yellow: 50 mg
1 can of Pepsi: 40 mg
1 can of Coca-Cola: 40 mg
Pre-workouts: 125-500 mg (Pay attention to what you're taking)
As a side note, it is often stated that caffeine's diuretic property negates creatine uptake into the muscle cells by reducing the amount of water available for the creatine transportation. The problem with this is that caffeine is not a strong enough diuretic to overcompensate for the amount of water consumed along with the caffeine.
The main idea is that most of the warnings against caffeine have some scientific background, but they are typically only relevant to people with existing heart conditions. It can be a great way to get you going in the morning or to stimulate a powerful workout session. Pay attention to the amount you take in on a daily basis and you'll reap its benefits at your convenience.
Click here to read more into the studies I used to compile this evidence.
Click here to ask me any question related to supplements.
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