T H E C YC L I S T ’ S K I T C H E N
COFFEE: FILTERING the FACTS
You may find some surprises in the research on this favored beverage.
by Nancy Clark, MS, RD
ing experience. If “camp coffee” isn’t quite good enough,
you might find yourself religiously stopping at the first cafe
to get your caffeine fix. At home, your morning mugful may
also seem an essential part of your day. Even people who
claim they have “no time” to eat breakfast
always find time to get some coffee.
But questions abound about the role
of coffee in a sports diet: How bad is having two cups of coffee in the morning? Are
there benefits to drinking coffee before
exercise? Does coffee count toward your
daily water requirement? The purpose of
this article is to answer some of the questions cyclists commonly ask about coffee
as it relates to their daily diet as well as to
their sports performance.
hour or so pre-ride because it enhances
performance and makes the effort seem
easier. Research supports these claims.
Caffeine not only stimulates the nervous
system, but also mobilizes fat so your muscles have a ready supply of fuel. Some
researchers believe this extra fat helps
spare the limited glycogen that is stored in
muscles. Because glycogen depletion is
associated with fatigue, saving glycogen
can enhance endurance.
Although exercise scientists rank caffeine as an energy enhancer, everyone has
a different response to caffeine. Some people thrive on it. Others don’t. Trial and
error will teach you the best practices
regarding caffeine intake for your body.
If you are unaccustomed to drinking
coffee, take heed: Consuming a mugful of
brew before a hard bike ride ride can leave
you feeling unduly jittery, nervous and suffering from "coffee stomach."
Is coffee bad for me?
Because coffee is so widely consumed,
it has been extensively researched. To date,
Does coffee count towards my daily fluid
there is no obvious connection between
needs?
caffeine and heart disease, cancer or blood
Yes, contrary to popular belief. You Good news: coffee counts as a fluid!
pressure. Hence, the general answer,
may have heard that cyclists and other athletes should stay away from coffee because caffeine has a diuretic according to leading medical and scientific experts, is normal cofeffect than can put you at risk of suffering from dehydration. In hot fee consumption produces no adverse health effects. (The average
weather, the rumor is you should really stay away from coffee to American consumes 200 milligram caffeine per day; the equivalent of about 8 to 10 ounces of coffee.)
help retain every drop of fluid.
For the 10 percent of Americans who ingest more than 1,000
The latest research suggests these rumors are just that —
rumors. The claim that coffee dehydrates people lacks scientific milligrams of caffeine per day and sustain themselves on the cream
support. Yes, coffee can make you urinate more in two hours — and sugar in coffee plus a few cigarettes, heart disease is indeed
but not in 24 hours. Even during the summer heat, you can safe- more common.
ly consume coffee, or more likely, iced coffee or iced tea. The water
in these beverages does count toward your fluid needs, just as does What does coffee do to my body?
The caffeine in coffee is a mild stimulant that increases the
the water in juice, soup, and watermelon.
activity of the central nervous system. Hence, caffeine helps you
stay alert and enhances mental focus, just what you might want
What about pre-exercise coffee: Will it help me perform better?
Perhaps. Many cyclists report they like to drink coffee an after a sleepless night in a windblown tent.
10
ADVENTURE CYCLIST
JULY
200 2
ADVENTURECYCLING.ORG
JOEY HART
Whether you are at home or on the road, coffee is a
universally loved beverage. For cyclists in a tour group,
the ritual of huddling around the campstove waiting
for water to boil for the morning brew can be a bond-
Caffeine's stimulant effect peaks in
about one hour and then declines as the
liver breaks down the caffeine. If you are
an occasional coffee drinker, you'll tend to
be more sensitive to caffeine's stimulant
effects as compared to the daily coffee
drinker who has a tolerance for caffeine.
What about coffee and bones?
People who are worried about getting
osteoporosis may have heard that caffeine
is linked to low bone density. The solution is to consume at least eight ounces of
milk per day.
Do people get addicted to coffee?
To look at the way some cyclists
cling to their coffee mugs, you might
think so! Yet, coffee fails to be classified as
"addictive." If you are a regular coffee
drinker who decides to cut coffee out of
your diet, you may develop headaches,
fatigue or drowsiness. The solution: gradually decrease your caffeine intake.
And be aware, if you should get a
headache due to caffeine withdrawal, caffeine-containing medicines such as
Anacin or Excedrin will foil your efforts to
reduce your caffeine intake!
How much caffeine is in espresso?
Ounce for ounce, espresso is about
twice as strong as coffee (35 vs. 18 milligrams caffeine per ounce). But because
the espresso serving is so small, you end
up with less caffeine: 35 mg from one shot
(one ounce) of espresso vs. 140 mg from
an 8-ounce Starbuck's coffee.
How much caffeine do Coke and Pepsi
have compared to coffee?
The typical 9-ounce mug of coffee
averages 200 milligrams of caffeine. This
is about five times more than the 35 to 50
milligrams in a can of cola. The real kick
from soft drinks comes from sugar.
If I drink too much beer, will coffee
help me sober up?
No. Coffee will just make you a wideawake drunk. Coffee does not speed the
time needed for the liver to detoxify alcohol. But coffee does get some water into
your body, and that can be good.
Nancy Clark MS, RD, former Transamerica tour
leader, is nutrition counselor at SportsMedicine
Associates in Brookline MA (617-739-2003). Her
bestseller, “Nancy Clark's Sports Nutrition
Guidebook, Second Edition” offers additional advice.
It is available by sending $23 to Sports Nutrition
Services, 830 Boylston Street #205, Brookline MA
02467 or via www.nancyclarkrd.com.
Coffee Stop!
Get your daily supply of bike
travel information right here.
We’ll keep you on the road.
Adventure Cycling Association
Membership Form
PLEASE PRINT
name
address
city, state, zip
■ $30 individual
JULY2002/AC
■ $37 family
■ $24 student / senior (60+yrs)
■ $750 individual life
■ payment is enclosed ■ visa ■ mastercard ■ amex
■ New Member
credit card #
■ Renewing Member
exp. date
•
•
daytime phone (
•
membership # :
)
e-mail
Send to: Adventure Cycling Association PO Box 8308-ZG Missoula, MT 59807
ADVENTURE CYCLIST
JULY
200 2
ADVENTURECYCLING.ORG
11