The Sport Factory Coffee to GO

Coffee to GO

Research shows that caffeine, in the right amount, can boost performance without harming your health

undefined undefined undefined undefined You want to run a faster marathon? And maybe even a better 10-K or half-marathon? Terry Graham, Ph.D., a biology professor from the University of Guelph, Ontario, knows how to help you. Guaranteed.

A several-time Boston marathoner himself, with a best just under 3 hours, Graham is one of the world's leading experts on a substance that can improve marathon times by 10 minutes or more, according to some research. Indeed, Frank Shorter used it successfully when he won the 1972 Olympic Marathon.

It's addictive but safe. Sometimes banned but mostly legal. Easy to find, and cheap as a cup of coffee.

In fact, it is a cup of coffee. Or more specifically, the caffeine contained within the coffee.

A number of studies have proven caffeine's performance-enhancing power, some yielding results showing a 10 to 15 percent improvement in endurance. Graham suggests some caution in interpreting the caffeine studies, because most have been done in the laboratory, not in real-life, real-competition settings. Still, the results are impressive.

Of course, no one wants to take a substance like caffeine just because it might help you run faster. What about potential risks to your health? Over the years, plenty of questions have been raised about coffee and caffeine. So let's take a look at the best and most recent health information.

Caffeine Nation
About 110 million American adults drink coffee every day, tossing back an average of 3.1 cups each. And that's just the beginning of the caffeine-consumption story. Americans also drink more than a gallon of soda per week, on average. Not to mention the additional pint of tea. Many sodas, and all but decaffeinated teas, contain varying amounts of caffeine.

So, what's all this caffeine doing to us? Not that much, amazingly. Here's a quick rundown of the health risks and benefits that have been attributed to caffeine over the years.

Heart health and cancer: Early studies produced possible links between caffeine consumption and heart disease as well as certain cancers, especially breast cancer. Better and more recent studies have shown no support for these links, however. While high consumption of filtered coffee may cause a slight increase in blood cholesterol, there is no indication of direct harm, and this increase may be the result of substances in the coffee other than caffeine. When it comes to cancer, the American Medical Association now states that there is no relationship between caffeine intake and any kind of cancer.

Blood pressure: As little as 2 cups of coffee a day can raise your blood pressure, according to research. The increase isn't large enough to bring on hypertension, but if you already have high blood pressure, limit yourself to under 2 cups of coffee or its equivalent of other caffeinated drinks per day.

Women's issues: The U.S. Food and Drug Administration recommends that women who are pregnant or hoping to become pregnant avoid caffeine or consume as little as possible. High caffeine consumption can make it harder to get pregnant and/or lead to a miscarriage or low birth-weight infant. Since caffeine will show up in breast milk, breast-feeding mothers should likewise avoid it.

If you're concerned about your iron status, you should know that some of the substances in tea and coffee can interfere with iron absorption, particularly if you drink a caffeinated beverage with your meals. Coffee and caffeine do not produce osteoporosis, but women who drink large amounts of coffee, cola, and tea instead of milk may find themselves at increased risk for osteoporosis. So, be sure you're getting your daily requirement of calcium. Then don't worry about a little caffeine.

GI health: Caffeine relaxes the valve between the bottom of your esophagus and the top of your stomach. When this gateway flops open, stomach fluids can surge up into your throat, triggering heartburn. Also, coffee, tea, colas, and other caffeinated products may aggravate ulcers by increasing acid secretion in the stomach (though in fact, decaffeinated coffee has also been shown to increase acid production).

If you're prone to heartburn or have an ulcer, but still want your coffee or tea, at least avoid drinking it with other foods that can aggravate heartburn or ulcers, such as alcohol, mints, and acidic produce such as oranges and tomatoes. (By the way, adding milk to your coffee won't soothe your stomach. Dairy products also stimulate acid secretion.)

Rest room issues: Because caffeine increases blood flow to the kidneys, it acts as a diuretic, making you urinate more. However, this appears to be a problem only when you're not exercising. Several studies have shown that caffeine consumption prior to running does not lead to excessive urination and dehydration. Scientists are not sure why. It could be that adrenaline or other substances related to exercise shut off caffeine's usual effect on the kidneys.

Of course, as many runners know, caffeine can also stimulate a bowel movement. Some runners enjoy a cup of joe before a long run to clear out their pipes, so to speak. But other runners may find that any amount of caffeine, whether in a cup of coffee or a gel packet, can sabotage a run by forcing urgent pit stops. The best way to find out is to experiment during a training run that provides convenient rest room access.

Energy: Caffeine stimulates the central nervous system, which can lead to greater productivity. For example, a 150-pound man who drinks as little as a cup of coffee will feel more alert, energetic, and clear-headed. This small amount can help you concentrate on the task at hand, feel more motivated, and work longer without boredom or fatigue.

When you take in larger amounts-say, 10 cups of coffee for a 150-pound guy or 7 cups for a 110-pound woman-the positive effects of caffeine turn messy. You may develop a headache and feel jittery, nervous, and irritable. If that copy machine knows what's good for it, it had better not jam while you're under the influence of this much caffeine.

Running Performance
As we said, many studies have shown that caffeine can help you crank out a better run. How? The standard explanation has been that caffeine causes your body to start burning fat for energy sooner, allowing you to save muscle glycogen (stored carbohydrate) for later.

But, according to Graham, new research suggests that caffeine may lower your level of perceived exertion during a run. In other words, it feels like you're not running as hard. Other research suggests that, in effect, caffeine causes your nerves to "fire" your muscles into action more effectively.

For caffeine to work to its full potential in a long race-as in speeding up your time by 10 to 15 percent-you'd need a dose of about 2 milligrams per pound of body weight, taken with plenty of water about an hour before the event. That works out to around 350 milligrams for a 175-pound person, or 240 milligrams for a 120-pounder. For reference, 350 milligrams equals nearly 3 cups of coffee, and 240 milligrams equals about 2 cups.

Not surprisingly, you may get the best results from taking caffeine pills, not slugging coffee or sodas, according to Graham. In fact, his research has shown that straight caffeine helped subjects but coffee actually didn't, possibly because another compound in the java negated the effects of the caffeine.

And you probably don't have to worry about drug testing. While the International Olympic Committee has banned caffeine in doses that lead to a urine reading of over 12 micrograms per milliliter (the NCAA limit is 15 micrograms per milliliter), even the high consumption of caffeine mentioned here shouldn't get you into trouble, say experts.

There's still more research needed to determine the true extent of caffeine's performance-enhancing powers. In the meantime, if your race-morning ritual has always included a cup of coffee, there's now good reason to stick with it. And maybe consider a refill.Writer and former caffeine fiend Eric Metcalf, of Emmaus, Pa., now stays alert on one soda and 2 cups of black tea a day.

Published in: Nutrition News