Issue #42

Contents

Editorial
by Juan Carlos Lopez

2008 NPC Jr Nationals Photos and Results

2008 NPC Jr. Nationals Review

20 Questions with IFBB Figure Pro and Cover Model
Julie Ann Kulla

Video Interview with IFBB Figure Pro and Cover Model Julie Ann Kulla

Irina Veselova MMA Trainer and more
by Robert Samborsky

Ask Misty
by Misty Green

Pictorials
Julie Ann Kulla, Darlina Brown, Nicole Pitcher, Ashley Renee, Holly Powell

Video Interview with NPC Figure Crystal Piercy

Work Out Wired
by Jean Jitomir

Video Interview with NPC Figure Tiffany Underwood

Work Out Wired by Jean Jitomir

Do you use drugs?  Probably…
drug (drhttp://img.tfd.com/hm/GIF/ubreve.gifg)
1.         n nonfood physical material that alters an organism's normal functioning by affecting physiologic processes; a chemical substance that affects the processes of the mind or body
?
Drugs change how your body and mind would otherwise function and respond to the physical environment—e.g. the world around you.  Drugs will change how you process food (send it to the fat cells for storage and extra padding or to the muscle?), how hard you push yourself during a workout, and how a person responds emotionally to stressful situations.
By all definitions, caffeine is a drug, though it is culturally acceptable to use due to its long history of use, general safety, and natural occurrence in common foods.  On the other hand, removing caffeine from the diet of a user causes withdrawal symptoms, including fatigue, headaches, and anxiety or irritability.
Caffeine is the world’s most widely used drug, and most athletes consume caffeine through energy drinks, sport gels, food and diet aids. In fact, a caffeine intake much lower than the amount condoned by the International Olympic Committee is shown in research to enhance sports performance in running events ranging from 60 seconds to 2 hours in length.  Caffeine does not allow an athlete to use ore oxygen but sends signals to muscle cells that allow athletes to produce more power and train longer. Though caffeine is not shown to help in one rep max scenarios, it may help strength and power athletes to resist fatigue and lift a little longer. 
Furthermore, the scientific evidence does NOT show that taking caffeine before exercise leads to dehydration or other negative side effects. Despite this, some coaches prohibit their athletes from consuming caffeine-containing drinks, for fear of dehydration.  The only time this ban can be effectively enforced is on the road at away games.  I believe that poor sports performance on the road is, in part and in some cases, related to athlete caffeine withdrawal.  The smartest coaches carefully instruct athletes to consume an amount that will help sports performance, but will not cause them to test positive for a dose that is too high.  The appropriate dose will vary based on the athletes and must be carefully planned and individualized.
Furthermore, there are many individual differences in the way different people’s bodies handle the drug.  For some people, half the caffeine taken is gone after 2 ½ hours, for other people the time is as long as 10 hours.  As a result, some people will still have a lot of caffeine in their system even 20 hours after having an energy drink, if the dose is high enough.  So for some people, one high dose (maybe 400mg) of caffeine in the morning can still make it hard to fall asleep at night.
In terms of dosing caffeine for sports performance, different amounts have been tested.  Between 3 and 9 mg/kg (1.4-4.1 mg/lb;  170mg for a 122lb woman on the low end; about 1 Tall order of Starbucks coffee) are often used, with varying effects.  Some studies show better athletic performance with less caffeine used in an intelligent manner.  For instance, instead of being constantly wired on caffeine all day long, dosing and timing caffeine about two hours before workouts to maximize the advantage, while avoiding caffeine for the rest of the day.  Furthermore, it is best to taper off caffeine and allow the body rest from it every so often.  If you are new to caffeine or want to use it for sports performance, start on the low end of 1.4mg/lb (the low end), so you can determine your individual tolerance.  Below is a condensed list of caffeine content of various drinks (4).


Name

Caffeine (mg)

Ounces

mg/oz

Amp

75

8.4

8.93

Amp Overdrive

142

16

8.88

AriZona Green Tea Energy

200

16

12.5

Barq's Root Beer

22.5

12

1.88

Coca-Cola Classic

34.5

12

2.88

Cocaine Energy Drink

280

8.4

33.33

Coffee (Brewed)

107.5

8

13.44

Coffee (Espresso)

77

1.5

51.33

Coffee (Instant)

57

8

7.13

Crystal Light Energy

120

16

7.5

Crystal Light Iced Tea

11.25

8

1.41

Diet Coke

45

12

3.75

Diet Dr Pepper

41

12

3.42

Diet Mountain Dew

55

12

4.58

Diet Pepsi

36

12

3

Dr Pepper

41

12

3.42

Full Throttle

144

16

9

Full Throttle Coffee + Energy

127.5

15

8.5

Hot Cocoa

5

8

0.63

Hype

80

8.4

9.52

Jolt Cola

220

23.5

9.36

Jolt Endurance Shot

150

2

75

Lipton Brisk (all varieties)

9

12

0.75

Lipton Iced Teas

50

20

2.5

McDonald's Small Coffee

109

12

9.08

Monster

160

16

10

Mountain Dew

55

12

4.58

Nestea Iced Tea

34

16

2.13

Pepsi-Cola

38

12

3.17

Propel Invigorating Water

50

20

2.5

Red Bull

80

8.3

9.64

Redline Power Rush

350

2.5

140

Rockstar

160

16

10

Rockstar Energy Cola

150

16

9.38

Rockstar Zero Carb

240

16

15

Silk Soylatte

55

8

6.88

Slim-Fast Cappuccino Delight Shake

40

12

3.33

Snapple Elements

108

18

6

Snapple Tea

31.5

12

2.63

SoBe Adrenaline Rush

79

8.3

9.52

SoBe No Fear

174

16

10.88

Starbucks Bottled Frappucino

90

9.5

9.47

Starbucks Double Shot

130

6.5

20

Starbucks Grande Caffe Americano

225

16

14.06

Starbucks Grande Caffe Latte

150

16

9.38

Starbucks Grande Coffee

330

16

20.63

TaB Energy

95

10.5

9.05

Tazo Chai

47

8

5.88

Tea (Brewed)

47

8

5.88

Tea (Green)

25

8

3.13

Tea (Iced)

47

8

5.88

Tea (Instant)

26

8

3.25

tea (white)

15

8

1.88

Vault

70

12

5.83

VitaminWater Energy Citrus

42

20

2.1

Xyience Xenergy

200

16

12.5

1.         Sports Medicine. 31(11):785-807, 2001.
2.         Can J Appl Physiol. 1994 Jun;19(2):111-38.
3.         Journal of Analytical Toxicology, Volume 27, Number 7, October 2003 , pp. 520-522(3).
4.         http://www.energyfiend.com/the-caffeine-database

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About the Author...

Jean Jitomir is a registered dietitian, Master of Science in Nutrition and is currently working on her Ph.D. in Exercise Nutrition at Baylor University.  She has experience as a private dietitian and cooking instructor. Jean has competed in figure at the national level and is qualified for national level competition as a light weight bodybuilder.

jeanjitomir@yahoo.com

 

 
 
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