I Love Joe & Joe Loves Me!

Not the man, the drink! It’s my only real vice. Here’s why Joe is such a good friend…

I found this great article in Muscle Mag on the #1 stimulant in the world. Passing along!

Caffeine and Sports Performance

“Research provided by the American College of Sports Medicine (ACSM) has shown that ingestion of 3-9 mg of caffeine per kilogram (kg) of body weight one hour prior to exercise increased endurance running and cycling performance of well-trained, recreational athletes in the laboratory. This correlates to approximately 2-6 regular size cups of coffee.The common explanation to why endurance is improved with caffeine is that muscle glycogen is spared. Glycogen is the stored energy in the muscle tissue that is broken down during exercise. Studies suggest that glycogen sparing may occur as a result of caffeine’s ability to increase fat availability for skeletal muscle use.

Improvements have been shown in athletes that perform short-term intense (near maximal) exercise lasting approximately five minutes. The reason may be a direct effect of caffeine on muscle contraction during anaerobic exercise.” Written by Jeff Behar, MS, MBA   

ources of Caffeine Caffeine Content
Coffee
Plain, brewed 8 oz

135 mg

Instant 8 oz 95 mg
Espresso 1 oz 30-50 mg
Plain, decaffeinated 8 oz 5 mg
Tea
Green tea 8 oz 25-40 mg
Black tea 8 oz 40-70 mg
Soft Drinks
Coca-Cola Classic 12 oz 34.5 mg
Diet Coke 12 oz 46.5 mg
Dr. Pepper 12 oz 42 mg
Mountain Dew 12 oz 55.5 mg
Pepsi-Cola 12 oz 37.5 mg
Sunkist Orange 12 oz 42 mg
Energy Drink
Full Throttle, 16 oz 144 mg
Red Bull, 8.5 oz 80 mg
SoBe No Fear 158 mg
Chocolates or Candies
Candy, milk chocolate 1 bar (1.5 oz) 9 mg
Candy, sweet chocolate 1 bar (1.45 oz) 27 mg
Cocoa mix, powder 3 tsp 5 mg
Puddings, chocolate, ready-to-eat 4 oz 9 mg
Medicine: Over the Counter
Excedrin 65 mg
Bayer Select Maximum Strength 65.4 mg
Midol Menstrual Maximum Strength 60 mg
NoDoz 100 mg 32.4 mg
Pain Reliever Tablets 65 mg
Vivarin 200 mg

 Read the rest of the article

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About Steve Pfiester

Certified CrossFit, TRX, Kettlebell Athletics Trainer with a B.S. in Physical Therapy. Owner of Longevity Max Fitness and BCx Boot Camp.

Posted on March 28, 2012, in PFACT OR PFICTION, PFIT TIPS and tagged , , , , , , , . Bookmark the permalink. 4 Comments.

  1. Do you incorporate coffee in your diet when training? Do you use it as a stimulant preworkout or is it a morning ritual? It’s the one thing I don’t want to give up, even though it’s diuretic properties play havoc on my hydration sometimes. I’ve modified it and don’t use sugar anymore but I enjoy my morning cup of pike place (260 mg caffeine). Costs me 30-60 calories but sometimes those are the most important calories I spend all day.

  2. Do you incorporate coffee in your diet when training? Do you use it as a stimulant preworkout or is it a morning ritual? It\’s the one thing I don\’t want to give up, even though it\’s diuretic properties play havoc on my hydration sometimes. I\’ve modified it and don\’t use sugar anymore but I enjoy my morning cup of pike place (260 mg caffeine). Costs me 30-60 calories but sometimes those are the most important calories I spend all day.

    • Don’t sweat the coffee… haha get it? If you are having trouble staying hydrated because of 2-3 cups of coffee in the am, you have more to worry about. Drinking water throughout the day should more than be adequate for clearing the diuretic properties of coffee from you system. If not, you should drink more water or see a physician. There is as much or more “pro” coffee research than “con”… so I suggest to not worry about it as much, especially if it is something you enjoy. Make it count, make it worth it, and keep it in moderation. 🙂

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