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March 2, 2015

Quote: “I never drink coffee at lunch. I find it keeps me awake for the afternoon.” - Ronald Reagan

Task: Satisfy your thirst with water.


Caffeine is a natural ingredient found in the leaves, seeds, or fruit of more than 60 plants including coffee, tea, cocoa, kola, guarana, and yerba maté.

Tolerance differs among people and the effect caffeine will have on you depends if you “respond” or “don’t respond”.

Mentally, caffeine can increase cognitive function, improve memory and reasoning, and increase alertness (International Food Information Council Foundation, 2008).

Caffeine’s effects on the body are not yet fully understood.

There can be side effects from too much caffeine. These side effects include disrupted sleep patterns, nausea/vomiting, diarrhea, irritability, light-headedness, headache, nervousness, anxiety, hypertension, and inability to focus. People can also experience withdrawal effects when they stop consuming caffeine or become used to the effects of caffeine over time.

Small doses (1-3mg/kg) of caffeine 1 hour before exercise can enhance reaction time, concentration, and alertness. It may improve performance in endurance events (>20 minutes) and short intensity events (1-5 minutes) (Coaching Association of Canada, 2009).

Some people are highly sensitive to caffeine. This sensitivity depends on frequency of consumption, amount consumed, regular intake, body weight, and physical condition. You should consume caffeine with caution during training until you know how you will respond to it.

Choose water more often and limit high calorie, low nutrient beverages like energy drinks and sweetened hot or cold beverages.


(2008). Fact Sheet: Caffeine and Performance. International Food Information Council Foundation.

(2009). Does Caffeine Boost Performance. Coaching Association of Canada. Sport Nutrition Advisory Committee.

Motivation is what gets you started, habit is what keeps you going.

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