The Health Benefits of Caffeine

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You will learn in this post:

– The health benefits and side effects of caffeine consumption 

– Why caffeine consumption could help with sports performance

– Caffeine sources and amounts

– How To Make Cold Brew Coffee

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The Health Benefits of Caffeine for the Everyday Athlete

Today I want to talk about the health benefits of caffeine consumption for the everyday athlete.  Many consider caffeine to be one of the most popular and most used drug in the world.  From a cup of joe to a piece of chocolate, caffeine can be found in more than a few of our every day foods.  Before we cover the health benefits of caffeine,  as well as the side effects, reasons to consume, and where caffeine can be found, let’s quickly define caffeine. 

Caffeine:

“A bitter alkaloid C₈H₁₀N₄O₂ found especially in coffee, tea, cacao, and kola nuts and used medicinally as a stimulant and diuretic¹.”

Health Benefits of Caffeine Consumption

Improved Physical Performance

The most note worthy benefit to consuming caffeine, especially as an everyday athlete, is it’s effect on your overall endurance and stamina.  “Most carefully controlled studies have demonstrated ergogenic effects from caffeine, specially when tested on well-trained athletes performing endurance exercises (lasting more than 1 hour) or high-intensity short-duration exercises lasting about 5 minutes.  However, there does not appear to be an ergogenic effect on performance of sprint-type efforts lasting 90 seconds or less².”  So yes, you can temporarily enhance your physical performance, stamina, and recovery. 

Improved Mental Performance

As stated in this Harvard Health Publications article, caffeine not only stimulates the brain, but it also helps to keep your excitatory juices flowing by blocking the adenosine receptors which is your body’s natural chemical way of chilling out the brain for sleep and such. So with adenosine out of the way, caffeine can keep that brain fully focused and stimulated to improve your overall mental performance (and possibly even slow age-related mental decline)³. 

Potential Negative Effects of Caffeine Consumption

As it is with anything in life, too much of a good thing can be bad in some cases…For example, consuming too much water can actually lead to something called water intoxication which can be fatal! AH!  But of course without water, we can only survive a few days at the most. So water is good. But as for caffeine, the potential side effects vary greatly from person to person.  

Possible side effects⁴:

Insomnia, nervousness, nausea, rapid heart and breathing rates convulsions, and increased urine production.  

Other symptoms may include headache, chest pain, and irregular heart rhythm.

Caffeine Sources⁵

Caffeine is in more than just your cup of coffee or your mug of tea. The six most common food and beverage items that you will find some caffeine are:

Coffee (8 oz): 80-135 mg

Tea (8 oz): 40-60 mg

Chocolate (1oz dark chocolate): 20 mg

Carbonated soft drinks (12 oz): 0-80 mg

Other beverages with added caffeine (12 oz): 60-135 mg

Pre-workout powers and supplements⁶ (1 scoop, 6g): 150 mg

How To Make Cold Brew Coffee

Learn More About The Benefits of Caffeine

Harvard Health Publications: Caffeine and a healthy diet may boost memory, thinking skills; alcohol’s effect uncertain 

 US National Library of Medicine National Institutes of Health: Caffeine and Adenosine 

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You’re a healthy individual, and I know you value your health (keep reading my blog).  But here’s the thing, I have to remind you that these tips are provided for your information and are not intended as medical advice. Please work with your health care professional to determine what’s right for you.  Just remember, eating right (and exercising) starts with you.  [smart_track_player url=”http://traffic.libsyn.com/bentonbetter/The_Health_Benefits_of_Caffeine.mp3″ title=”The Health Benefits of Caffeine” artist=”Bent On Better” image=”https://www.bentonbetter.com/wp-content/uploads/2015/06/HEALTHFITNESS.png” social=”true” social_twitter=”true” social_facebook=”true” social_gplus=”true” social_linkedin=”true” social_pinterest=”true” ]   

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Thanks for joining me again this week, I’m glad you decided to come back. If you’re new to the blog, welcome! Visit my Start Here page to get the low down on this whole Bent On Better thing. If you have any questions you’d like addressed personally, feel free to email me at [email protected].   Lastly, don’t forget to subscribe to the show on iTunes to get automatic updates, available for both iOS and Android on Stitcher!   Cover photo by Fresh April Flours 

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1. Merriam-Webster. Merriam-Webster, n.d. Web. 24 Nov. 2015.2.  Spriet LL. Caffeine and performance.  Int J Sport Nutr.  1995;5 (Suppl):S84-99.3. “Caffeine and a Healthy Diet May Boost Memory, Thinking Skills; Alcohol’s Effect Uncertain – Harvard Health Blog.” Harvard Health Blog RSS. N.p., 18 June 2014. Web. 29 Nov. 2015.4. Clark, Micheal, Scott Lucett, and Rodney J. Corn. “Chapter 18/ Section 3.” NASM Essentials of Personal Fitness Training. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins, 2008. 516-517. Print. 5. “How Much Caffeine in Drinks — Coffee, Tea, Soft Drinks — Caffeine Content.” How Much Caffeine in Drinks — Coffee, Tea, Soft Drinks — Caffeine Content. N.p., n.d. Web. 30 Nov. 2015.     6. “Cellucor.” C4 Ripped: Pre Workout without Creatine to Get Shredded –. N.p., n.d. Web. 28 Nov. 2015.