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With all of the caffeine-laden products on the store shelves and in our hands, I believe educating ourselves regarding the effects of these products is important. Do you ever stop to think...What is caffeine? And...how does it affect my body, my performance, and my children? Or, should I be drinking it on race day...or even at all? This article will answer those questions.
What is caffeine?
How does it affect my body? Caffeine may have detrimental effects as well as it is both psychologically and physically addictive. High levels of consumption have been linked to nervousness, irritability, anxiety, insomnia, headaches, abnormal heart rhythms and stomach upset. It may also increase the number and frequency of bowel movements. Because caffeine is a diuretic (draws water to the kidneys), chronic and/or excessive use is associated with dehydration. In addition, caffeine use may cause calcium to be pulled from bones, which may lead to bone loss and osteoporosis. This is an especially important consideration for children whose bones are still developing and require adequate amounts of calcium to do so. Consumed in moderation (approximately 250 mg per day), caffeine appears to be safe for most people (see chart below for amounts of caffeine in several foods and drinks). Humans do adapt to its usage, so regular and frequent consumption leads to a reduced effect. In other words, you may need higher amounts to achieve the same effect. Children should limit their intake to 100 mg per day. Always consult your physician before taking any supplement or beginning an exercise or nutrition program. How will it affect my riding and racing? Several studies have shown caffeine to have an ergogenic effect, which means it enhances sport performance. These studies have concluded that caffeine consumption increased the free fatty acid (FFA) concentration in the blood. The increased FFA availability enhances the body's ability to use these fats as fuel during endurance activities. Using the FFA's for fuel spares muscle glycogen, the energy "reserve" contained within muscle. This would prolong endurance in sporting events. Caffeine has also been shown to increase the force of muscle contractions, which would enhance strength for a short time. Caffeine can also make exercise seem easier by decreasing the perception of fatigue. Although caffeine is capable of improving sport performance it can also be the cause of decreased performance. It may cause nervousness, trembling, anxiety, heart palpitations, muscle tightness, muscle cramping, dehydration and stomach upset. Any or all of the above will likely have detrimental effects on your racing performance.
Will it Reduce Arm Pump?
How Should I Use It? Keep in mind that other ingredients in foods and drinks may change the way the caffeine affects you alone. Most "energy drinks" have high amounts of sugar and several other ingredients which will all determine how that particular drink affects you. Using caffeine pills like Vivarin or No-Doz will allow you to determine the effects of caffeine without the interaction of other ingredients.
Bottom Line: Recommendations for the MX Athlete If you do choose to use caffeine during exercise or racing, remember this; there are many variables influencing the effect that caffeine has on the body and there is no way to tell when and if those effects will be felt. Each person will react differently. Even the amount of time you take to consume a caffeinated drink, or the length of time before an activity you take a pill, will change the way you are affected. Also, there is no way to determine when the caffeine will be gone. Therefore you stand the chance of your energy level crashing when you need energy the most . Because of these factors, caffeine use needs to be done intelligently and with caution.
Hydration is a very important factor in training and racing performance and needs to be a priority every day. As a dietitian I feel that soft drinks like Coke or Pepsi, and "energy drinks" are certainly not the best choice for staying hydrated. I would not recommend these types of drinks for the serious athlete or for anyone on race day. Water and sport drinks are always a better choice. If you feel you must consume energy drinks, use them as a recreational drink not as a performance enhancer or for re-hydrating.
Using Caffeine in MX: Quick Facts
>> Pros <<
· may increase endurance · may increase strength of muscle contraction · may enhance alertness · makes exercise seem easier · may decrease arm pump >> Cons << · may cause stomach upset, dehydration, nervousness and many other side effects · may increase arm pump due to fatigue caused by dehydration · no way to determine when and if effects will be felt and when they will end · may need to continually increase dosage to feel effects · many variables determine how and if caffeine will have an effect · may require rider to make more trips to the restroom at inconvenient times due to increased urine production along with number and frequency of bowel movements >> How to Use << · 2 to 2.5 milligrams per pound, one hour before exercising, riding, racing · 3 00-375mg for a 150 pound person · use Vivarin or No-Doz tablets to eliminate effects of other ingredients · experiment before race day! · experiment under a variety of conditions and be familiar with how it affects you · stay well hydrated
Below is a table showing caffeine content of several items. Be aware that many drinks contain 2 or more servings per can. The best way to look at the chart is to look at the mg/oz column. Notice that the amount of caffeine consumed in a 12 ounce bottle of Coke is 33.6 mg and coffee is a whopping 107.5 mg or 3 times the amount of caffeine in 4 ounces less liquid. Consume a 16 ounce Rockstar or Monster Energy drink and you have just taken in 160 mg of caffeine. Use this chart, along with the product label to make your caffeine choices wisely. Caffeine Content of Common Foods and Beverages
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