I saw a great video on the ISSN (International Society of Sports Nutrition) Facebookpage the other day on the science of Caffeine so I thought I would share some of it with you and of course throw some of my own knowledge in the mix as well. As you know, there is not a drug out there that is more popular than Caffeine! Just ask Starbucks. Caffeine is in so many liquid and food items nowadays, and there’s a good reason why. The demand for energy, that’s why! When life calls for you to be on the go at a rapid pace each day and you say GO but your body says NO, then you need a little pick-me-up, and it’s Caffeine to the rescue!

I don’t drink or consume a lot of pre-workout supplements, my 1 and a ½ cups of coffee does the trick. Oh, what’s that I smell? It must be Folgers!! I simply can’t do without my coffee in the mornings. It gives me that pick-me-up that I need to get me going and off to the races! But how does Caffeine do what it does, and almost every time?

Let’s get a little scientific; first there are 3 different but yet very similar molecules that make up Caffeine that are broken down in the liver. These 3 molecules are:

Theobromine: which helps increase the flow of oxygen plus nutrients to the brain
Paraxanthine: which helps increase athletic performance
Theophylline: which helps increase heart rate and helps ones ability to concentrate

When these 3 molecules crash the brain they bind with the molecule Adenosine. This molecule is responsible for slowing down nerve activity in the brain giving us the cue to calm down and take a nap. Adenosine is also responsible for regulating neurotransmitters in the brain such a Dopamine. Now Caffeine bines well with Adenosine because of their molecular structure being very similar, and when they bind together it causes Dopamine to go crazy and gain a new heightened awareness. Now remember our friends Theobromine, Paraxanthine and Theophylline? These 3 molecules that make up Caffeine are now ready to perform their main functions and these functions are what make us feel so good and give us more energy! Speaking of energy, what people don’t realize is that Caffeine spares carbohydrates, which means that the body will use the Caffeine for energy first before relying on the carbs that you have taken in.

Now too much Caffeine can cause problems as well. Feelings of anxiety, nervousness and just general all around discomfort is just a few symptoms when overdosing on Caffeine. Scientists have found that 400mg per day is the safest average dose for adults. Now if you’ve gotten this far and past the scientific stuff, then the following information will be worth the wait! 400mg is equal to three, 8oz cups of coffee or 8 cups of black tea. Caffeine can be toxic

at 10 grams which is equal to 75 cups of coffee or around 180 cups of black tea. However the

lethal dose can vary from person to person. Don’t think I’ll be drinking that much coffee, but I

do like Folgers!

So, the next time you’re indulging in an espresso or your favorite energy drink, you’ll have a better understanding of what’s happening chemically in your body that will give you the energy you need for the task ahead. Now doesn’t that make you feel better…….and smarter!

Chip Sigmon CSCS*D, USAW, CISSN, RSCC*E

Strength & Conditioning, Wellness Coordinator Europa Sports Products

References:

“Sports Nutrition & Performance Enhancing Supplements”; Abbie E. Smith-Ryan, PhD. CISSN and Jose Antonio PhD. FISSN, CSCS; Page 206
ISSN Facebook Page; “The Science of Caffeine” May 21st, 4