Caffeine is the most widely used psychoactive substance in the world.

Caffeine has a significant effect on spiders, which is reflected in their web construction.

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Caffeine

Caffeine, sometimes called theine when found in tea, is a xanthine alkaloid found in the leaves and beans of the coffee tree, in tea, yerba mate, guarana berries, and in small quantities in cocoa, the kola nut and the Yaupon holly. In plants, caffeine acts as a natural pesticide that paralyzes and kills many insects feeding upon them. more...

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Caffeine is a central nervous system (CNS) stimulant, having the effect of warding off drowsiness and restoring alertness. Caffeine-containing beverages, such as coffee and tea, enjoy great popularity, making caffeine the world's most popular psychoactive substance.

Sources of caffeine

Caffeine is a plant alkaloid, found in numerous plant varieties. The most commonly used of which are coffee, tea, and to some extent cocoa. Other, less commonly used, sources of caffeine include the plants yerba mate and guaraná, which are sometimes used in the preparation of teas and, more recently, energy drinks. Two of caffeine's alternative names, mateine and guaranine, are derived from the names of these plants.

The world's primary source of caffeine is the bean of the coffee plant, from which coffee is brewed. Caffeine content in coffee varies widely depending on the variety of coffee bean and the method of preparation used, but in general one serving of coffee ranges from about 40 mg for a single shot of espresso to about 100 mg for strong drip coffee. Generally, dark roast coffee has less caffeine than lighter roasts since the roasting process reduces caffeine content of the bean.

Tea is another common source of caffeine in many cultures. Tea generally contains somewhat less caffeine per serving than coffee, usually about half as much, depending on the strength of the brew, though certain types of tea, such as black and oolong, contain somewhat more caffeine than most other teas.

Caffeine is also a common ingredient of soft drinks such as cola, originally prepared from kola nuts. Soft drinks typically contain about 10 mg to 50 mg of caffeine per serving. By contrast, energy drinks such as Red Bull contain as much as 80 mg of caffeine per serving. The caffeine in these drinks originates either from the ingredients used or is an additive derived from the product of decaffeination or chemical synthesis.

Chocolate derived from cocoa is a weak stimulant, mostly due to its content of theobromine and theophylline, but it also contains a small amount of caffeine . However, chocolate contains too little of these compounds for a reasonable serving to create effects in humans that are on par with coffee.

Finally, caffeine may also be purchased in most areas in the form of a pill that containing from 50 mg to 200 mg. Caffeine pills are regulated differently among various nations. For example, the European Union requires that a warning be placed on the packaging of any food whose caffeine exceeds 150 mg per litre. In many other countries, however, caffeine is classified as a flavouring and is unregulated.

Caffeine equivalents

In general, each of the following contains approximately 200 mg of caffeine:

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Strong brew: the right dose of caffeine can power you to bigger gains in the gym
From Muscle & Fitness, 3/1/05 by Steve Stiefel

Q: Caffeine gives me energy in the gym, but it also reduces my appetite. Should I still use it during mass-building stages?

A: In a word, absolutely. Here's what our experts had to say:

Steve O'Reilly, RD, LD, Is CEO of Underdog Nutrition (for more info, visit underdognutrition.com).

"Caffeine helps to increase strength because it triggers the release of epinephrine from the adrenal glands, resulting in improved muscle contractions," says O'Reilly. "When this happens, perceived exertion is reduced, allowing athletes to push more weight without making a conscious decision to work harder." While these benefits are not long-lasting, regular use of caffeine before exercise will lead to the long-term benefit of improved strength, which of course is clearly associated with increased muscle mass.

Furthermore, O'Reilly says that caffeine consumption shouldn't affect your muscles' growth rate due to appetite suppression. "Caffeine, especially when taken with ephedrine, suppresses appetite. However, by itself, caffeine's ability to do so seems to be much weaker." O'Reilly notes that if you're taking a thermogenic product, chances are that it contains several other ingredients, some of which are likely more responsible for your decreased appetite than the caffeine itself.

"I recommend preworkout caffeine during all phases of a bodybuilding program," O'Reilly says. "It's one of the most thoroughly researched and proven ergogenic supplements available. If you take caffeine 45 minutes before exercise and then work out for 60-90 minutes, your appetite should be somewhat recovered within an hour, post-exercise. If you simply cannot stomach whole food after your workout, just switch your post-workout meal to a protein/carb shake, which will be much easier to get down and may be absorbed more rapidly anyway."

As for how much caffeine to take before that workout, try 2 mg per pound of bodyweight (so a 200-pound bodybuilder should take 400 mg).

IFBB pro George Farah placed sixth at the 2004 Night of Champions. In addition to his own bodybuilding career, he has worked with other top lifters, including David Palumbo and Erick Fromm.

George is also a strong proponent of caffeine, despite the fact that it has come under scrutiny for its side effects. "Caffeine is actually a very good preworkout supplement, but years ago the media reported that it caused high blood pressure and other problems. This got blown out of proportion. We all know that moderation is the best idea for bodybuilders. Some people take 200-300 mg of caffeine every couple of hours. When you're consuming a gram or two a day, you're likely to feel side effects like shakiness, nausea or heart palpitations. Overdoing it is certainly not good."

To avoid side effects, George recommends a moderate dosage, particularly on hard training days. "Before a strenuous leg day, caffeine can not only give you a good mental boost but can also help reduce muscle pain during your workout, and it can act as a thermogenic to help burn fat," he says. "Still, while caffeine can be a good training tool, nothing is more important than adequate sleep and proper nutrition."

REFERENCES

Caffeine lowers perceptual response and increases power output during high-intensity cycling. Journal of Sports Science, 22(7):637-643, 2004.

Effects of caffeine on energy metabolism, heart rate, and methylxanthine metabolism in lean and obese women. American Journal of Physiology, (269):671-678, 1995.

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