All About Caffeine

What is Caffeine? What Does It Do? What are the Benefits and Harms?

Expert Dietitian Özge Uçucu / 2021-09-26

Discovered in 1819, caffeine is known for its content in foods such as naturally occurring coffee, cocoa and tea. It is added later to drinks such as energy drinks and cola. With its feature of keeping fit, which is the most preferred reason, it allows us to continue the day with more energy and focus.

In some individuals, it suppresses the appetite and helps control the eating behavior. It minimizes exhaustion during training and increases performance. It increases the reaction rate by increasing the concentration.

While it prolongs the exhaustion period in endurance sports, it may cause a decrease in rest times and an increase in the number of sets in strength sports, but the level of intake, consumption time and amount of caffeine in the routine also vary from person to person.

By increasing the metabolic rate, it supports fat burning, especially with a good nutrition plan and exercise program.

By improving cognitive function, it can increase perception in busy work life.

It is useful to underline that cocoa, which stands out with its caffeine content, reduces oxidative stress, stands out with its antioxidant capacity, is good for intestinal health with its fiber content, and contains thiamine, riboflavin, niacin, folate, zinc and iron.

In case of excessive consumption, there may be conditions such as problems with ovulation, insomnia, stress, tension, tachycardia, palpitations and decreased effect of caffeine on performance increase. In addition, due to its laxative effect, calcium and fluid excretion in the urine should be taken into account, and a diet that will meet the need for plenty of water and calcium in an appropriate amount should be obtained.

It would be a better step to reduce the consumption of coffee, as it may cause tension, headache and stress for those who consume excessively. In addition, not everyone may experience the effect of caffeine on palpitation, insomnia and tension. Likewise, the increase in performance will vary according to the tolerance situation, as I mentioned above.

Caffeine AMOUNT OF SOME FOODS

1 portion of filter coffee (150 mg.)

1 serving of espresso (100 mg.)

1 cup of Turkish coffee (60 mg.)

1 pack of instant coffee (50 mg.)

1 cup of black tea (50 mg.)

1 cup of green tea (20 mg.)

1 can of cola (45 mg.)

Milk chocolate (20 mg per 100 gr.)

Dark Chocolate (60 mg per 100 gr.)

Blogs