I LOVE MY COFFEE IN THE MORNING --- 3 PM ISN'T BAD EITHER!!!
      Caffeine- ahhhh the maligned substance that we love to hate, but just can't do without.  We've been told that it is bad for us, good for us, or makes no difference.  What and where is the truth in all of the information out there?   Like all things we read about health, nutrition and fitness, we must be sure about the source of that information.  We need to know who is doing the research, if it is reputable research journal or organization, and not just a company paying for research results that will sell it's product, promote it's agenda. or increase magazine sales.  I have consistantly given you,  all the most current up to date information from the most reputable resources in the fitness industry in the world.    
    Most of my students know that I LOVE my cup of "jo" in the morning.  As a matter of fact, they can usually tell when the caffeine has "kicked in", by my demeanor and energy level.  Many years ago, I learned at an IDEA (International Dance Exercise Association) Fitness Conference, that small amounts of caffeine in your bloodstream, before exercising, helped burn body fat.   Twenty plus years later, researchers are still studying caffeine's ergogenic potential for improving athletic performance.  For several decades now, the results of numerous studies has consistantly suggested that caffeine, which is recognized as a mild stimulant, is an ergogenic aid for cardiovascular activities that last 30-60 minutes in duration.  It has been shown to enhance exercise performance on various levels, by increasing the release of fatty acids, which in turn burns more body fat.  The muscles you are working, use the extra fat early in exercise, which reduces the use of glycogen stored in the muscles.  This also may help delay fatigue while exercising.  It should be noted that there is still debate over whether or not caffeine directly affects weight loss. (Graham 2001).  This does however, suggest, that caffeine enhances endurance by increasing the release of epinephrine into the blood, which releases free fatty acids from fat tissue and / or skeletal muscle (Spriet 1995)  
      Ahrens study was conducted to measure the effects of caffeine as a potential ergogenic aid, by determining  the differences in metabolic and cardiovascular responses to treadmill walking in physically active females.  They were either given caffeine tablets or a placebo.  The study measured caffeine's influence on oxygen uptake (VO2); rate of perceived exersion (RPE); heart rate (HR); respiratory exchange ratio (RER) which determines which fuel source is being used; rate of energy expenditure (REE); and percentage of maximal oxygen uptake reserve (%VO2R)  Originally, the caffeine doses were 3mg/kg body weight/BW), 6 mg/kg (of BW), 9mg/kg (of BW) - amounts equivalent to 2-6 cups of coffee.  The 9mg/kg test was eliminated because several of the subjects had adverse reactions, such as dizziness, body tremors, vomiting and sweating.  The study showed that the ergogenic effects of caffeine could show up within 5 minutes during aerobic exercise.  
     The final results indicated that the 3 mg/kg dose of caffeine did not significantly effect physiological performance.  The 6 mg/kg dose showed an increase in VO2,(4% increase) REE (5%increase) and %VO2R (5% increase).  There was no significant increase in RPE, HR, or RER.  The increase VO2 did not correlate with an increased HR, which suggests that caffeine may have increased cardiovascular efficiency.  The increase in REE, implied an increase in caloric expenditure, however, the amount calculated was insignificant in increasing weight loss.  Bottom line, caffeine may increase your cardiovascular efficiency, and helps delay fatigue, but "does not necessarily help women who exercise moderately, to lose weight.   That being said.....I LOVE MY CUP OF "JO" in the morning!!!
Information gathered from a study done by: Ahrens, J.N.,et al. 2007.  The physiological effects of caffeine in women during treadmill walking. Journal of Strength and Conditioning Research 21 (1), 164-68  Excerpts from Idea Fitness Journal, January 2008 pgs. 21-23

SOME INTERESTING AND NOT SO INTERESTING FACTS ABOUT CAFFEINE

Definition:   Caffeine is a bitter-tasting chemical substance that possesses the qualities of a mild stimulant. It acts directly on the central nervous system (CNS) and skeletal muscles (Spriet, 1995) As a CNS stimulant, caffeine triggers an increase in blood circulation, heart rate, urine output and gastric secretions and causes a decrease in glucose metabolism (Armstrong 2002) Caffeine is most commonly associated with coffee and tea, but is found in numerous plants. That's because many plants naturally produce caffeine as pesticide! (that can't be good for you!)

FAQ'S ABOUT CAFFEINE: (With Editorial Comments from Moi) excerpts from IDEA Fitness Journal,  January 2008 pgs.22 & 23

Q.     Is caffeine addictive?
A.     Yes, but much milder than other drugs! Caffeine increases the body's natural level of dopamine, (a pleasure-enhancing neurotransmitter)  (Works for me!)
Q.     Does Caffeine provide energy?
A.     No.  Caffeine is a chemical, not a macro-nutrient.  However, it acts as a mild stimulant and thus may    cause an individual to perceive less fatigue. (Works for me!)
Q.     Will caffeine make me smarter? (Really! People ask that?)
A.     No.  Caffeine effects memory retention, (that works for me!) not acquisition or ability to process info  Q.     Can people become immune to the effects of caffeine?
A.     Yes. The stimulatory and ergogenic effects of caffeine are often more apparent  in non-users of  
                    caffeine. (That explains the progression to iced cappaccino's in the a.m.!!)
Q.     Is caffeine associated with heart disease?      
A.      No. Any evidence linking caffeine consumption to coronary heart disease is very weak Also, caffeine      
          does not lead to an increase in blood pressure or hypertension. (We knew that)
Q.     Will caffeine consumption contribute to breast cancer?
A.           No.  Caffeine itself does not trigger the development of breast cancer.(WHEW!)
Q.     Is caffeine a risk factor for osteoporosis?
A.     No. Most studies have shown that caffeine intake is not a risk factor for osteoporosis particularly  
            in  women who consume sufficient calcium. (Got MILK?)
Q.     Is it safe to drink caffeinated beverages during pregnancy?    
A.     The most recent research suggests that pregnant women avoid caffeine (Score 1 for menopause!)
Q.     Does Caffeine cause dehydration?
A.     Water facilitates every metabolic function in a cell. Coffee and or caffeine are regularly described
        as diuretics however, the present literature does not support this acute diuretic effect.  In fact,          during exercise, caffeinated beverages hydrate almost identically to non- caffeinated beverages
            (Armstrong 2002) (What you got in that water bottle, Sheila?)
        

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