PowerPoint Presentation

Caffeine in Supplements and the Five Levels of FatigueDanielle RobertsonakaGreen-Eyed Guide

The PlanAbout Me Beachbody, Caffeine and Food Science

When Energy Drinks Dress up like Workout Supplements

The 5 Levels of Fatigue

QuestionsGREENEYEDGUIDE.COM2

In this talk I will be covering the effects of caffeine when it's consumed before, during, or after a workout. I will also talk about how the Five Levels of Fatigue helps people determine which caffeine products (if any) are right for them. In essence, my Five Levels of Fatigue system helps people avoid caffeine toxicity and dependency because it teaches them tricks for matching how tired they are with how much caffeine they really need. For gym rats and athletes, knowing how to use he Five Levels of Fatigue keeps them from using caffeine after a grueling workout when what the body REALLY needs is rest (not caffeine).

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About MeCompetitive gymnast 7 years

Energy Drink enthusiast circa 2003

BS Biochemistry - UC San Diego

MS Food Science/Food Biochemistry - UC Davis

Beachbody R&D

3GREENEYEDGUIDE.COM

Was on Product Development Team, moved to QA team to focus on raw material specifications, now Im in charge of implementing and maintaining the Oracle database that houses those specs3

When Energy Drinks Dress Up Like Workout SupplementsPRE-WorkoutToo tired to workout? Caffeine to the rescue!

The ideal amount of caffeine from the variety of different studies on caffeine and athletic performance falls in the range 3-9 milligrams of caffeine per kilogram of body weight

PRE-WORKOUT4GREENEYEDGUIDE.COM

Benefits

Significantly increased muscle endurance during brief, intense exercise (46 min) performed by recreational athletes [6 mg/kg body weight of caffeine]

Significant improvement in performance compared with a placebo for competitive male rowers during a 2,000-meter time trial. [The lower dose of caffeine (6 mg/kg body weight) resulted in the fastest performance times]

Significantly greater anaerobic metabolism and performance among recreational runners when consumed prior to a maximum effort run [5 mg/kg body weight]

Significantly improved endurance for healthy untrained subjects performing a maximal oxygen deficit cycling test [5 mg/kg body weight]Limitations

While caffeine is often added to protein powders or protein drinks, protein is not the best nutrient to have right before exercise. Consuming a large amount of protein prior to a workout may lead to a lag or heavy stomach sensation during exercise.

Just because the 3-9 milligrams of caffeine per kilogram body weight was the right amount for the study participants (trained athletes), it does not mean that range will be the right amount of caffeine for your body.

For a woman who is 140 pounds/63 kilograms, the 3 mg/kg level dictates a dose of 192 mg caffeine. Thats more than two Red Bulls or a whole can of Monster Energy!

When Energy Drinks Dress Up Like Workout SupplementsPRE-WORKOUT5GREENEYEDGUIDE.COM

EFSA Says: Single doses of caffeine up to 200 milligrams (mg) and daily intakes of up to 400mg do not raise safety concerns for adults.When Energy Drinks Dress Up Like Workout SupplementsPRE-WORKOUTGREENEYEDGUIDE.COM6GREENEYEDGUIDE.COM

When Energy Drinks Dress Up Like Workout SupplementsDURING Workout

If your workout is LESS than 60 minutes and/or only mild to moderate intensity, you probably dont need a during-workout/hydration supplement

Caffeine is better PRE workout than during, but it can still improve performance.

The ideal amount of caffeine in a DURING workout supplement is the same range as a PRE-workout supplement: 3-9 milligrams of caffeine per kilogram of body weight

Determined unlikely that consuming caffeine* will results in fluid-electrolyte imbalances

*IN MODERATION

DURING WORKOUT7GREENEYEDGUIDE.COM

Limitations

During exercise, electrolytes like magnesium, calcium, chlorine, and especially sodium are lost through sweat.

Not a typical combo for energy drinks.

If you have to choose between caffeine and these electrolytes, choose the electrolytes.

Best fluid replacement during exercise is one with ~5% carbohydrates.

Water alone can dilute the blood; too much sugar can cause gastrointestinal (GI) distress. It may be difficult to find an energy drink with this concentration of carbohydrates.

Hydration/energy drink hybridSource: http://www.caffeineinformer.com/caffeine-content/rockstar-recovery-energy-hydration

When Energy Drinks Dress Up Like Workout SupplementsDURING WORKOUT8GREENEYEDGUIDE.COM

(A 5-6% carbohydrate solution would be 1 tablespoon per 1 litre, or 29 grams total carbohydrates per 16 fluid ounces.)8

POST-workout

When youve had a GREAT workout but still have to survive the rest of the day,

caffeine can help, but PROTEIN is CRUCIAL!

When Energy Drinks Dress Up Like Workout Supplements

American Journal of Clinical Nutrition found the following:

Current dietary recommendations for protein are focused on total daily intake of 0.8 g/kg body weight, but new research suggests daily needs for older adults of 1.0 g/kg and identifies anabolic and metabolic benefits to consuming at least 20-30 g protein at a given meal.POST-WORKOUT9GREENEYEDGUIDE.COM

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BenefitsCan help you get the protein you need AND help you find the energy for the rest of the day after a grueling a.m. workout

Limitations

Many energy drinks contain high amounts of B-vitamins, but some may also contain other vitamins like Vitamin E or Vitamin C. Watch out for these two in particular because Vitamin C and E can hamper protein synthesis; including these nutrients in a protein post-workout drink is counterproductive.

L-carnitine is a common energy drink ingredient, but L-carnitine has to be consumed in gram amounts on a regular basis to contribute to improved exercise performance.

When Energy Drinks Dress Up Like Workout SupplementsPOST-WORKOUT10GREENEYEDGUIDE.COM

The 5 Levels of FatigueLevel 0 Natural High

Level 1 Boredom/Dehydration

Level 2 - < 90 mg caffeine, preferably tea-basedThe thing about Red Bull

5 Levels of Fatigue

CaffeineInformer.com11GREENEYEDGUIDE.COM

The most dangerous part about Red Bull is the alarming frequency with which it is mixed with alcohol.11

The 5 Levels of FatigueThe most dangerous part about Red Bull is the alarming frequency with which it is mixed with alcohol.5 Levels of Fatiguehttp://greeneyedguide.com/2015/03/12/energy-drink-of-the-month-march-2015/12GREENEYEDGUIDE.COM

The most dangerous part about Red Bull is the alarming frequency with which it is mixed with alcohol.12

The 5 Levels of FatigueLevel 3 Juiced, non-carbonated,