Can a cup of coffee a day help you beat Usain Bolt And Keep the Doctor Away?
A trained organic chemist would describe caffeine as 1,3,7-trimethylxanthine, a purine alkaloid. For the rest of us, caffeine is something that helps us stay awake and alert! Typically, caffeine in our diets comes from tea, coffee, some carbonated beverages, as well as other foods such as chocolates. According to a study published in the American Journal of Clinical Nutrition, more than 80% of the population in the United States reported consuming caffeine. The prevalence among men and women was about equal. Coffee, cocoa beans, tea leaves, and kola nuts are the major natural food sources of caffeine. Caffeine is the most widely used physiological stimulant in the world.
So what are some of the things we need to be aware of in caffeine? Does caffeine help enhance performance in athletics? What are the safe levels of caffeine consumption? What are some of the adverse health effects? What is good about drinking coffee and tea? Grab a cup of coffee or chai and let’s get started with this episode of Chai Pe Charcha (Chat over Tea)!
What are considered to be safe levels of caffeine?
According to Mayo Clinic “Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. That’s roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two “energy shot” drinks.” For women who may be planning to get pregnant or are pregnant or lactating, caffeine intake should be less than 200-300 mg/day. This is because there is some evidence that caffeine can have an effect on fertility and fetal growth. For children, caffeine should be kept below 3 mg/kilogram. Multiply the weight of the child in kilos by 3 or multiply the weight of the child in pounds by 1.36. A bar of chocolate (~ 115 grams) has 10 mg of caffeine. Thus, chocolate is not a major source of caffeine for most adults. However, some of these sources can add up for young children and this can lead to caffeine dependency.
Can coffee a day keep the doctor away?
Coffee is cited as the most widely consumed “functional food“. Coffee is considered by many as the most relevant source of dietary antioxidant compounds. Although we mostly think of coffee and tea as sources of caffeine, they contain many other chemical compounds known as anti-oxidants (AO). The health benefits associated with coffee are attributed to many phytochemicals including caffeine, cholorogenic acid, caffeic acid, and hydroxyhydroquinone. Many of the compounds found in tea and coffee counteract the action of reactive oxygen species (ROS) that is they scavenge the free radicals.
An article published in the New York Times, summarized findings of several studies on 480,000 people, that drinking moderate amount of coffee (about 2 to 6 small cups per day) was correlated to reduced risks associated with heart failure, Parkinson’s disease, and diabetes. Note: These studies do not prove a causative relationship. This means they cannot prove why and how drinking coffee reduces these risks. What they show is that among people who drink moderate levels of coffee, the chance of developing diabetes, heart failure etc. was seen to be lower.
Caffeine does have cognitive enhancing effects. A study published by Johns Hopkins University found that caffeine has a positive effect on our long-term memory. Their research showed that about 200 mg of caffeine helped enhanced memories at least up to 24 hours after it is consumed.
In February 2015, the United States Department of Agriculture (USDA) panel recommended, for the first time, that moderate amount of coffee in your diet may be a good thing. However, they are quick to add – “the Dietary Guidelines notes that people who currently do not consume caffeinated coffee or other caffeinated beverages are not encouraged to start.”
Watch Out! The C in Caffeine could also be Calories!
What are some of the other adverse effects of caffeine?
When caffeine molecules latch onto the receptors on brain cells, it can initiate other effects. Consuming too much caffeine can be dangerous. According to Katherine Zeratsky of the Mayo Clinic, too much caffeine increases your heart rate, blood pressure, cause nervousness and irritability and can make us jittery and shaky. Caffeine can also be habit forming i.e. you may become dependent on it. A recent study reported by Harvard University, showed that diterpenes, a chemical found in coffee, can have a negative effect on your health by raising the levels of LDL (bad) cholesterol. Diterpene is an oily substance found in coffee beans. It can end up in the coffee made using a French Press because it is not filtered out. Coffee and tea also cause staining of teeth and it’s good to maintain dental hygiene. Whether you drink Kashmiri chai, French Press coffee, or the famous filter coffee from Southern parts of India, we need to understand that moderation is the key.
What about the so-called Energy Drinks (ED)?
In the past few years, Energy Drinks (ED) have gained immense popularity, especially among the younger population. These are highly concentrated sources of caffeine and contain amino acids such as taurine. An energy drink can contain caffeine equivalent to about five cups of coffee. According to a recent study, in the United States, about 64% of the caffeine consumption came from coffee, 16% was from tea, and 18% came from beverages. Energy Drinks (ED) contributed to only about 1% of the caffeine. However, the concentrated form of caffeine is a particular concern, especially to children and young adults. Concentrated forms of caffeine are also available in gums, candy bar. Finally, avoid using powdered caffeine completely as it can prove fatal.
Can caffeine help with improving athletic performance?
One of the reasons for the popularity of the so-called Energy Drinks is the thinking that caffeine boosts athletic performance (i.e. ergogenic). A short answer is caffeine does help improve athletic performance. Most endurance athletes (marathons, triathlons cycling, etc.) report slightly better performance (1-2%) with caffeine. So go for a cup of tea or coffee before you go on to your next run or a 5K race. However, don’t count on drinking an espresso and beating Usain Bolt in a 100 meter dash, take away a badminton set from Sindhu, or lift more weight than Sakshi Malik did. And, yes, don’t even think about trying the legendary Produnova vault Dipa Karmakar did at the Rio Olympics! Remember, they all can get a cup of tea or coffee too!
That’s great news for coffee lovers like me. Also that it does its bit to keep us healthy and active
Remember the days when the milkman delivered fresh raw milk in the mornings and the first cup of coffee was made from just boiled milk and filtered decoction? Heaven!