Caffeine for Getting in Shape: Is It Worth It?

Posted on Thursday, November 1st, 2007 at 11:40 am under Bodybuilding, Caffeine, Energy Drinks, Bars, and Gels, Health and Nutrition Articles, Weight Loss

Caffeine drinks and supplements have become a staple in workout and fitness regimens, offering a sustainable boost of energy right when you need it. A powerful stimulant, caffeine can increase blood flow to muscles and even sharpen your thinking, helping you push through that difficult workout with ease. It’s a common ingredient in many of today’s leading bodybuilding and dietary supplements, but are these really the answer to achieving your workout goals?
Caffeine-Powered Workouts
Caffeine is a central nervous system stimulant and is commonly found in many carbonated beverages, weight-control supplements, over-the-counter (OTC) medications, and even aspirin. Coffee is the most popular source of caffeine in the United States, providing the adrenaline release that millions have become addicted to. A number of studies on the effects of caffeine on athletic performance have shown that moderate consumption can, in fact, provide a boost during training. The adrenaline rush can help you reach a peak during high-intensity exercise, and even enhance the effects of other stimulants, such as synephrine, ephedra, and herbs such as ginseng and guarana.
Pitfalls of the Cappuccino
If you’re already drinking coffee to get through your day, you might be unwittingly undermining your nutrition program by indulging in high-calorie, high-fat options served up by your local barista. While that creamy latte is a great afternoon pick-me-up, it could also be contributing to your waistline. Take a closer look at what’s really in a cup from Starbucks, for instance:




















































Beverage
 Serving size (oz.)
 Calories
 Fat (g)
 Caffeine (mg)
Cappuccino with whole milk
 16
 140
 7
 150
Caffè Latte with whole milk
 16
 220
 11
 150
Café Au Lait
 16
 130
 7
 150
Typical Frappuccino with whipped cream
 16
 350-450
 10-20
 110-115
Hot Chocolate with whole milk
 16
 400
 20
 25
Chai Tea Latte
 16
 240
 4
 100

Lower-calorie alternatives can be found in the form of espressos and teas, or by replacing whole milk in any beverage with a less fatty option, such as skim or soy milk. However, a single caffeine-supplement pill contains more caffeine than can be found in any of the beverages above, without any of the fat or extra calories.
Caffeine’s Dark Side
Caffeine has many side effects that can limit training and negatively affect health over extended periods of time. It’s great to feel alert and stimulated while you’re working out, but when you’re done, it can be hard to come down enough to get sufficient sleep for recovery. As your body adjusts to a higher caffeine intake, it can be difficult to function without it, and because it’s a natural diuretic, you can experience dehydration and excessive water loss. Overall, caffeine is an addictive substance and can be a difficult habit to break.
Other Options
If you don’t want to consume caffeinated beverages, caffeine supplements are another way to go. Caffeine supplements are available in a simple tablet form that can be rapidly absorbed in the body. Among the most popular are Prolab Caffeine, PrimaForce Caffeine, and Mega-Pro International Caffeine Alert. Each of these products contains 200 milligrams of caffeine per dose.
These pills may help boost your metabolism before or after a workout, and in some supplements, caffeine is combined with aspirin and ephedrine-like substances to serve as a workout “performance stack.” However, these ingredients may cause problems for the stomach lining, since the combination is particularly acidic.
Regulate Your Percolater
Moderation is a good idea when you’re supplementing your diet or nutrition program with caffeine in the form of pills, coffee, or caffeine supplements combined with other drugs. Caffeine is a powerful central nervous stimulant that can increase adrenaline in the body and provide a significant boost; however, side effects of excess use include fatigue, nausea, and digestive problems. If you find yourself feeling too wired, try scaling back your caffeine intake by replacing higher-content sources with less-potent ones, like green tea.
—Sabah Karimi



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