Caffeine 101
What is the safe limit of caffeine per day?
Up to 400 milligrams, or 4 cups of coffee
What are natural sugars?
Sugars found in fruits, vegetables, and dairy (milk, cheese, yogurt)
16 oz energy drink or 2 oz energy shot
2 oz energy shot: 200 mg caffeine
16 oz energy drink: 170 mg
Yogurt or Granola bar
Granola bar (12 g for 2 bars)
Yogurt (13 g for container)
Benefits of caffeine
Boosts energy and alertness
What are refined sugars?
Sugars that have been processed and added to foods.
1 oz dark chocolate or 1 oz milk chocolate
1 oz dark chocolate: 24 mg caffeine
1 oz milk chocolate: 6 mg caffeine
Strawberry jam or Gatorade
Gatorade 12 oz: 21 g
Strawberry Jam 2 tablespoons: 24 g
Does smoking speed up or slow down the breakdown of caffeine?
Speeds up; its effects are felt for shorter periods of time.
Men: 9 teaspoons daily (39 grams daily)
Women: 6 teaspoons daily (25 grams daily)
8 oz brewed coffee or 8 oz instant coffee
8 oz brewed coffee: 95 mg caffeine
8 oz instant coffee: 60 mg caffeine
BBQ sauce or 2 Oreos
2 Oreos: 13 g
1 tablespoon BBQ: 16 g
What are symptoms of caffeine withdrawal?
Irritability, restlessness, headache, difficulty concentrating, fatigue, anxiety, depressed mood
Too much sugar can lead to...
Diabetes, heart disease, overweight, obesity, hypertension
12 oz regular Pepsi or 8 oz black tea
8 oz black tea: 47 mg caffeine
12 oz Pepsi: 40 mg caffeine
Can of pineapple or can of Monster
16 oz Monster: 54 g
Can of pineapple: 58.5 g
Which over the counter medication contains caffeine?
Excedrin; used for migraines to reduce inflammation and make blood vessels smaller
What neurotransmitter is released in the brain when you have sugar?
Dopamine
12 oz Mountain Dew or 1 shot of espresso
1 shot espresso: 65 mg caffeine
12 oz Mountain Dew: 55 mg caffeine
Frappuccino 24 g: 72 g
Mountain Dew 20 oz: 77 g