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Microsoft word - coffee.doc

Good Buzz - caffeine
No more coffee guilt—caffeine boosts leg and brain power.
By Liz Applegate Ph.D. Image by Mitch Mandel From the May 2009 issue of Runner's World
Run Longer, Think Faster
In a study done last year, researchers gave cyclists an energy bar with or without caffeine (equal to one cup
of coffee) before and during a long, hard ride. They found that cyclists who have caffeine ride farther and think faster on cognitive tests than the no-caffeine group—useful news to runners in endurance events and adventure races, where quick decision-making is key.
Increase Sprint Speed
Consider drinking a cup of coffee before your next speed workout: Australian scientists gave fit athletes a
300-mil igram dose of caffeine one hour before running five sets of 6 x 20-meter sprints. They found that runners who have caffeine sprint faster than those who don't have caffeine. Researchers think the stimulant enhances reaction time and running speed.
Recover More Quickly
Runners know they need carbs postrun to rebuild their glycogen stores, but a recent study suggests caffeine
may also enhance recovery. Cyclists rode hard for two consecutive days to drain their glycogen stores. They then drank a carb beverage with or without caffeine. Researchers found that having a drink with caffeine rebuilds glycogen stores 66 percent more than a carb-only drink.
Hydrate Smart
Many people have heard caffeine causes dehydration. Most studies, though, show you can have up to 550
mil igrams of caffeine (or about five cups of coffee) without affecting hydration levels. That means you can have quite a few caff einated sports drinks and gels while running without risking dehydration; more than 550 mil igrams wil have a diuretic effect.
Keep Bones Healthy
A few studies have shown a link between bone-mineral loss and caffeine—but a close look at the data
reveals that caffeine itself doesn't cause the mineral loss. Many coffee lovers may drink it in place of beverages rich in calcium (such as milk), and as a result, decrease their intake of this bone-strengthening mineral.
Mocha-Madness Recovery Shake
The combination of carbs, protein, and caffeine (about 100 mil igrams) in this shake wil help boost muscle
recovery after a hard run. 2 ounces espresso (or very strong coffee) 2 tablespoons sweetened ground chocolate 5 ice cubes Place al ingredients in a blender and puree until smooth and frothy.
CALORIES: 380
CARBS: 71 G
PROTEIN: 19 G
FAT: 6.5 G
CALCIUM: 30% DV
Measuring Up
Just how much jolt is in that gel, soda or latte? CHOCOLATE MILK (8 ounces) - 5 MG
GU ROCTANE ENERGY GEL (1 pack) - 35 MG
BOTTLED ICED TEA (16-ounce bottle) - 40 MG
DIET COKE (12-ounce can) - 45 MG
CLIF SHOT BLOKS (3 bloks) - 50 MG
COFFEE ICE CREAM (1 cup) - 58 MG
RED BULL (1 can) - 80 MG
ESPRESSO (2 ounces) - 100 MG
COFFEE, DRIP (8 ounces) - 130 MG
STARBUCKS CAFE LATTE (16 ounces) - 150 MG

Source: http://gnma.co.za/files/trainingtips/CoffeeBuzz.pdf

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