Caffeine is a stimulate that provides neurological energy rather than nutritional energy and is therefore not a source of body fuel. Carbohydrates, protein, and fat are the energy sources your body requires to run efficiently.
Caffeine sensitivity varies depending on activity level, body size, and the amounts of caffeine ingested daily. For most people, moderate doses of 2-4 cups (200-300mg) of brewed coffee typically does no harm, however, long-term, heavy use (4-7 cups of brewed coffee 500-600mg) can create some problems.
So what are the pros and cons to caffeine consumption?
PROS
- Provides a stimulant effect
- Increases alertness
- Temporarily increases ability to focus & concentrate
- May relieve migraine headaches
- May improve athletic performance
CONS
- Insomnia
- Nervousness
- Restlessness
- Irritability
- Nausea or other gastrointestinal problems
- Fast or irregular heartbeat
- Muscle tremors
- Headaches
- Anxiety
Rule of Thumb: Occasional caffeine intake is fine, but don't ignore your body's signals for food or rest by consuming large amounts of caffeine. If you feel tired, getting 7-9 hours of sleep a night and naps during the day will provide you with more long-lasting energy without the side effects of caffeine. Be sure to consume frequent, well-balanced meals and snacks, be physically active and stay hydrated with fluids like milk, juice, and water.
Resources:
COC, Student Health and Wellness Center. Caffeine Handout
Mayo Clinic. Caffeine.
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Article written by Kaleigh White, Dietetic Intern currently at the Recreation Center's Nutrition Office. Stop by or hop online to set up an appointment to chat with her about nutrition. If you're an NIU student....it's FREE!
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