8:00 am: I get up with a nice cup of coffee (or two), 9:00 am I arrive at work, time for a second cup, 12:00 noon another one for lunch, 3:00 pm another one to get through the day 6:30 pm one for fun,...
If you recognize this pattern, you are probably not the only one. You may know the advantages, but do you also know (or are you aware of) the disadvantages? What exactly is caffeine & what does it do for you? We will discuss that in this new Monday master blog.
Caffeine & Adenosine
'Adenosine' is a substance in the central nervous system that accumulates throughout the day (when you are awake) and is intended to induce a feeling of fatigue & drowsiness. Adenosine therefore sends signals to the body that indicate when it is time to rest and provides impulses to enter a constant sleep.
'Caffeine', on the other hand, is quickly absorbed through the digestive system and enters the blood quickly (3-4 minutes after ingestion) with complete absorption within 45 minutes before going to the brain. The effect of increased energy & alertness is due to the interaction with adenosine.
Caffeine & adenosine are very similar in structure and can therefore easily bond with each other. This ensures that caffeine does not allow the function of adenosine, resulting in the brain not registering adenosine and nerve activity is slowed down. This triggers the pituitary gland, which sends signals for increased activity and releases adrenaline from the adrenal gland. More sugar is released into the blood to increase energy.
Tolerance & 'quick fix'
Some of us drink a cup of coffee in the evening and cannot fall asleep, others, on the other hand, do not notice the problem. This does not mean that there are no disadvantages. This can still lead to a disruption of deep and continuous sleep and leave us with restless sleep.
This is because we can become tolerant to the aspect of the rush (dopamine) that coffee gives us, quickly devouring a few extra bags. But we do not become tolerant to the receptor that activates sleepiness & fatigue, which affects our sleep rhythm, recovery process, sleep quality, etc.
'you sleep poorly – are tired – crave caffeine – sleep disturbed by caffeine' and this repeats itself from the beginning
Coffee should certainly not be a solution to your sleep deprivation. So initially get more sleep and ignore that cup of coffee, tea, soft drinks (including light/zero variants).
To conclude, caffeine also contains positive factors including:
– Stimulating effect on concentration and memory
– Increases alertness, motivation and improves memory
– Can provide that extra push you needed in sports
– Tea also contains caffeine, known as 'theine'. It also contains L-theanine, an amino acid that, in combination with theine, makes you less restless.
So finally, caffeine is used at the right times and ensures that your recovery, sleep & performance runs optimally for that more powerful person you want to achieve.
Gianni Van Dooren
Enforce Master Trainer
gianni@enforce.international
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