SHOULD WE CUT BACK ON CAFFEINE?

AUTHORS :
P.Tulasi, M.Akshara, M.Manisha Reddy, M. Hiranmai, M. Anusha Reddy.
Sarojini Naidu Vanita Pharmacy Maha Vidyalaya, Hyderabad

ABSTRACT :
We aimed to explore on different effects of ingestion of caffeine. We mainly focused on the advantages and disadvantages of caffeine ingestion along with healthy dosage and alternative for caffeine. We conclude that ingestion of caffeine may acutely improve muscle strength and provide significant health benefits for training men (Athletes).

INTRODUCTION :
Caffeine is a central nervous stimulant of the methyl xanthine class .It is world’s most widely consumed psychoactive drug. Caffeine is bitter white crystalline purine alkaloid and is chemically related to adenine and guanine bases of deoxyribonucleic acid. It is found in seeds, nuts or leaves of a number of plants native to Africa, East Asia, and South America. The most well known source of coffee is coffee bean. It is the seed of coffea plant. Two most common economical varieties are Arabica and Robusta of which 60% of the coffee produced worldwide is Arabica and 40% is Robusta. The average consumption stands at 0.003kg as per 2019 records. Caffeine containing drinks such as coffee, tea and cola are very popular as 85% of American adults consumed some form of caffeine daily consuming 164mg on average.
Beneficial components:
- In Bronco pulmonary dysplasia premature infants for both prevention and treatment It is used in treatment of asthma
- Apnea of prematurity as a primary treatment but not prevention  Used as central nervous stimulant that reduces fatigue and drowsiness Caffeine is proven ergogenic aid in humans.
-  Orthostatic hypotension treatment
-  Caffeine can delay or prevent sleep and improve task performance during sleep deprivation.

Negative Aspects of consumption of coffee :  
Caffeine can increase blood pressure and can cause vasoconstriction  Coffee and caffeine can affect gastro intestinal motility and gastric acid secretion  Coffee in low doses may cause weak bronchodilation for up to 4hours in asthmatic patients In post menopausal women high caffeine consumption can accelerate bone loss.

PROCESS OF CAFFEINE UPTAKE AND BREAKDOWN :
After ingestion, caffeine is rapidly and almost completely absorbed within 45 minutes. 99% of ingested caffeine has been absorbed in the gastrointestinal tract. After 30 minutes the plasma concentration of caffeine reaches peak values. Following the intake of lower dose plasma caffeine could take up to an hour to reach peak concentration. Ingesting caffeine with large regular meal delays absorption that will take  2 hours or even longer for plasma levels to max out

The half life of caffeine is around 4 hours ,the concentration is about half that of the peak, and halved again 4 additional hours later. The hepatic enzyme cyp-4A2 accounts for  95% of the metabolism of caffeine. The metabolites are paraxanthine (80%), theobromine (10%), theophylline .They are excreted through urine.

CAFFEINE INCREASES PERFORMANCE
Since the early 1900s, research has established that caffeine produces an increase in the capacity for muscular work. Early researches include glycogen-sparing effects and shifts in fuel use, but the current scientific consequence is that caffeine exerts its performance enhancing effects by blocking central nervous system adenosine receptors. Caffeine binds to the same receptors as adenosine thus blocking them. Adenosine has negative on neurotransmission and pain perception thus binding to the receptors of adenosine caffeine acts antagonistically to them and increases muscle contraction. Adenosine antagonism seems to be main driver of the ergogenic effects of caffeine.

EFFECTS OF CAFFEINE IN MUSCULAR STRENGTH IN MUSCLE POWER
Yes, it will, Caffeine can exert significant ergogenic effects on muscle strength and power. In general, you can expect to be able to lift more and perform better in the   gym, if you drink coffee or ingest some other source of caffeine before a training session.

EFFECTS OF CAFFEINE IN MUSCLE GROWTH 
No you won’t get bigger muscles of caffeine alone. Medical use of caffeine such as the ability to enhance the  effect of anti-cancer drug by inhibiting DNA repair pathways.

EFFECTS OF CAFFEINE IN ANABOLIC OR CATABOLIC HORMONES 
Caffeine can raise the anabolic hormones actually induce superior strength training, adaptation. Pre excessive caffeine ingestion can stimulate testosterone release. Caffeine has the potential to alter the balance of anabolic and catabolic hormones, the magnitude of these effects are likely to minor to matter.

CAFFEINE HEALTHY ALTERNATIVES :

DECAF
Decaf is short for decaffeinated coffee. It is coffee from coffee bean that has at least 97% of their caffeine removed. It actually contains varying amounts of caffeine usually about 3mg per cup. Decaf coffee contains similar amounts of anti oxidants as regular coffee. Decaf coffee may reduce the risk of type 2 diabetes. It may also reduce the risk of premature death. Decaf coffee may protect against age related mental decline. It may also reduce the risk of Alzheimer’s and Parkinson’s. Decaf may be good alternative regular coffee for people who are caffeine sensitive.

CHICORY
Chicory coffee is a beverage made using the roots of the chicory plant, which are roasted, ground and brewed into a coffee like drink. Chicory contains several nutrients; it is a good source of inulin, a prebiotic fiber to increase the weight loss. It also contains manganese and vitamin B6, nutrient associated with brain health. Studies show that inulin may decrease insulin resistance and lower blood sugar .chicory coffee is caffeine free and can be used as an effective coffee substitute.

DISSCUSSION AND CONCLUSION
Caffeine ingestion can provide significance benefits for most types of training when taken in required range .Taking higher doses may cause adverse side effects. Consuming caffeine one hour before a training session is effective. However as caffeine has an addictive property during long term usage the dose should be reduced. Also we have caffeine free healthy alternatives like decaf coffee and chicory for caffeine sensitive people and also for de-addiction. Consumption of marketed supplements instead of regular coffee substitutes provides more efficacy and better therapeutic benefits.

REFERENCES :
1. https://journals.plos.org/plosone/
2. www.sciencesport.com
3. www.scienwwwcesport.org
4. www.active.com

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