Caffeine, Energy Drinks and the Female Body.

Caffeine is the major ingredient in energy drinks. The label

may have very complex sounding
words, like gurana, kola nut extract,
yerba mate, green tea extract,
matiene, guaranine, and cocoa
extract. Those are some pretty
sophisticated names for the
same ingredient – caffeine.

Why has the energy drink

business become such a multi-million
dollar industry? Why are consumers
flocking to these drinks?

The answer is quite simple and complex at the same time.

We are flocking to energy drinks because we are pushing
ourselves to do more in a shorter amount of time. We wake
up tired from the previous day’s work or continuous push of
long hours on our jobs, etc. In the new rush world, we rely
on convenience items to feed ourselves, so our nutritional
levels are lacking in naturally occurring nutrients that give us
energy. After spending 8-12 hours at work, we try to push
ourselves further in our homes with our children’s activities
and all the errands, chores, etc of our daily home lives. It is
no wonder by the end of the night we fall out and wake up as
if we never got any sleep. So we enter into the cycle of
relying on caffeinated products to get us through our day, so
we make trips to our local coffee shops or grab a energy
drink to get our jobs done. For women, especially those on
birth control pills or NSAIDS/acetaminophen sets us up for
caffeine lasting longer than it should.
Now back to our perceived need to get everything done in a
rush. We have no time for our lives. No time to eat, so when
we wake up in the morning, instead of consuming a meal with
carbs, protein and fat for energy, we will have a energy drink
or coffee.

Our culture has trained us to push ourselves beyond our

limits. In the effort of doing your everyday lives, we have fallen
victim to the energy drink crazy to stay awake in order to go to
work! Then you set yourself up for a never ending cycle, not
enough sleep, energy drink or 2 during the day, by the
evening hours roll around you are not able to go to sleep. You
may feel sleepy, but you find it hard to unwind from the day. It
could be the lingering effects of your energy drink or coffee!

How can this be? I had my energy drink before lunch or before
2pm. How can I still be restless and awake at 10-11pm at
night? This is how - caffeine usually only last about 3-4 hours
in the body. It doesn't have a long effect, which is why your
tiredness always come back shortly after having a caffeinated
beverage. Your liver is the primary site for caffeine
breakdown. The liver uses this system called the P450
enzyme system. The enzymatic pathway is also used to
breakdown most medications, including acetaminophen
(Tylenol) and birth control pills, in order to make usable by
your body. When these medications are on board at the same
time as your beloved caffeine. The caffeine is not able to be
processed so it hangs around longer working its effect on your
body. Some individuals have a genetic sensitivity to clearing
caffeine slower than other people and the same affect can be
produced on their sleep cycles.
The effect of caffeine can be felt for up to 10 hours after the
initial drink. You may say that sounds great, but when you
think about it, you can make yourself over exhausted. Upon
waking on your next day, you are not sufficiently rested and
start the caffeine cycle again.

Now for women, this has a

big implication in your energy
production cycles. Your
adrenal glands are affect by
caffeine intake. Your
adrenal glands, which sit on
top of your kidneys, produce
adrenaline to produce the
fight or flight feeling in
stressful situations. This is
a normal physiological response
to stress. Your adrenals also produce cortisol to break down
protein for an energy source to fuel your rapid response to
stressful events.

You may have heard of cortisol as being called the stress

hormone and being labeled as the body fat producing
hormone. In a state of constant stress or caffeine
consumption, your adrenals continue to pump out adrenaline
and cortisol. Your adrenal glands can eventually become
damaged in the sense of producing less and less of
adrenaline, cortisol and testosterone. This can lead to fatigue,
weight gain, mood swings, cravings, insomina, unclear
thinking and depression, which can be signs of adrenal burn
out.
Coffee and energy drinks are not our only source of caffeine.
Most fat burners are loaded with caffeine. So even if you do
not drink coffee, you can still get it from your local grocery in a
cool looking can with a catchy name. If you are a fitness
minded person and use fat burners to help tighten your
physique, you
are getting at least 300 mgs
of caffeine per dose.

Caffeine can be an effective fat

burner with a cost associated
with it. Caffeine can suppress
your appetite while giving you
the extended boost of energy
you feel you need. While you
are pumping out your chores,
duties, etc. you may notice that
you have to remind yourself to
sit down and eat. This is one of the side effects of caffeine.
The most commonly recognizable effects of caffeine are
increased heart beat, blood pressure, urine output (increased
need to use the bathroom), nervousness – jitters, hyperactivity,
feeling of zooming, increased need to respond quickly, etc.
While you are feeling these euphoric properties of caffeine, this
substance is suppose to increase fatty acid metabolism during
exercise. This is so many fat burners contain caffeine or some
derivative of caffeine. Because the body relies more of fat
during aerobic activity, glucose stores are spared in the muscle
and liver and your body uses stored fat as a primary energy
source.
I question this because if fat burning capacity is enhanced
during caffeine usage, why are females still dieting like
crazy to reach their perceived goal body weight?

This is a very good question. The answer is not straight

forth and simple. The quickest answer could be not
enough exercise. Or with the appetite suppression factor
of caffeine, once the effects wear off, over consumption of
calories could be happening, which will prevent any
weight/fat loss from consuming caffeine rich products.
Under consumption of calories – yes, that is right, under
consumption of calories. In the effort of dieting, and
consuming low calorie foods can create a deficit too low to
allow the body to lose weight. In an effort to save itself, the
body will store all consumed calories and inhibit weight
loss. So much for caffeine being a miracle to the fat loss
solution.

Here is a list of caffeinenated beverages and the quantity

of caffeine in each. There are approximately 369 products
listed. You may find the original list at
The Really Big Caffeine Database.

Name Ounces Caffeine (mg) mg/oz

1in3 Trinity 8.4 50 5.95
Energy 16 160 10.00
7-Up 12 0 0.00
A&W Cream Soda 12 29 2.42
Ace Energy 16 160 10.00
Afri Cola 12 89 7.42
Airforce Nutrisoda Energize 8.45 50 5.92
Ale 8 1 12 37 3.08
All City NRG 16 300 18.75
Ammo 1 171 171.00
Amp 8.4 75 8.93
Amp Overdrive 16 142 8.88
Antimatter 8.4 80 9.52
AriZona Extreme Energy Shot 8.3 100 12.05
AriZona Green Tea Energy 16 200 12.50
B52 16 100 6.25
Barq's Red Creme Soda 12 0 0.00
Barq's Root Beer 12 22.5 1.88
Battery 11.2 106 9.46
Bawls 10 66.7 6.67
Bazza High Energy Tea 16.9 150 8.88
Beaver Buzz 8.3 110 13.25
Big Red 12 34 2.83
Bing 12 120 10.00
Bloom Energy 10.5 74 7.05
Blow (Energy Drink Mix) 8 240 30.00
Blox 16 152 9.50
Blue Jeans 8.4 80 9.52
Bomba Energy 8.4 75 8.93
Boo-Koo Energy 24 360 15.00
Brain TonIQ 8.4 0 0.00
Brawndo 16 200 12.50
Burn 16 199 12.44
Burn (UK) 8.45 45 5.33
BuzzWater 16.9 200 11.83
Celsius 12 200 16.67
Cheerwine 12 47.5 3.96
Cherry Coke 12 34 2.83
Chic 12 150 12.50
Chocolate Milk 8 5 0.63
Clearly Canadian daily ENERGY 20 80 4.00
Club-Mate 16.9 100 5.92
Coca-Cola Blak 8 46 5.75
Coca-Cola C2 12 34 2.83
Coca-Cola caffeine free 8 0 0.00
Coca-Cola Classic 12 34.5 2.88
Coca-Cola Zero 12 34.5 2.88
Cocaine Energy Drink 8.4 280 33.33
Coffee (Brewed) 8 107.5 13.44
Coffee (Decaf, Brewed) 8 5.6 0.70
Coffee (Decaf, Instant) 8 2.5 0.31
Coffee (Drip) 8 145 18.13
Coffee (Espresso) 1.5 77 51.33
Coffee (Instant) 8 57 7.13
Coolah Energy 16 150 9.38
Crunk 8.3 100 12.05
Crystal Light Energy 16 120 7.50
Crystal Light Iced Tea 8 11.25 1.41
Damzl Fuel 12 0 0.00
Daredevil 16 240 15.00
Dark Dog 8.45 80 9.47
Diablo 8.4 95 11.31
Diet A&W Cream Soda 12 22 1.83
Diet Cheerwine 12 48.1 4.01
Diet Cherry Coca-Cola 12 34 2.83
Diet Coke 12 45 3.75
Diet Coke with Lemon 12 45 3.75
Diet Coke with Lime 12 45 3.75
Diet Coke with Splenda 12 34 2.83
Diet Dr Pepper 12 41 3.42
Diet Mello Yello 12 51 4.25
Diet Mountain Dew 12 55 4.58
Diet Mr. Pibb 12 40 3.33
Diet Pepsi 12 36 3.00
Diet Pepsi Max 12 69 5.75
Diet RC Cola 12 47.3 3.94
Diet Ruby Red Squirt 12 39 3.25
Diet Sunkist Orange Soda 12 42 3.50
Diet Vanilla Coke 12 45 3.75
Diet Wild Cherry Pepsi 12 36 3.00
DNA Energy Drink 16 200 12.50
Dopamine Energy Drink 8.4 120 14.29
Dr Pepper 12 41 3.42
Dragonfire 8 80 10.00
Duff 12 120 10.00
Dunkin' Donuts Coffee 16 143 8.94
Einstein Bros Coffee 16 206 12.88
Energy 69 8.45 75 8.88
Enorm 8.45 87.5 10.36
Enviga 12 100 8.33
Ex Energy 8.4 78.5 9.35
Faygo Cola 12 41.7 3.48
Faygo Moon Mist 12 19.7 1.64
Fever Stimulation Beverage 14 34 2.43
Fixx 20 500 25.00
Fortify Energy Plus 14.5 140 9.66
Frank's Energy Drink 8.45 80 9.47
Frappio 15 288 19.20
Freek 16 204 12.75
Fritz Kola 11.16 83.3 7.46
FRS Antioxidant Health Drink 11 38 3.45
Fuel Cell 2 180 90.00
Full Throttle 16 144 9.00
G Pure Energy 6.76 80 11.83
Game Juice 16.9 38 2.25
Go Fast 11.9 120 10.08
Go Girl 12 150 12.50
Grazzhopper 8.4 62.5 7.44
Guru 8.3 125 15.06
H2O Blast 16 100 6.25
Hansen's Diet Red 8.3 57 6.87
Hansen's Energy Pro 8.3 57 6.87
Havoc 8.4 52 6.19
Hiball Energy 10 75 7.50
Hogan Energy 16 160 10.00
Hot Cocoa 8 5 0.63
Howling Monkey 16 160 10.00
Huracan Energia 16 100 6.25
Hydrive 11 121 11.00
Hype 8.4 80 9.52
Indigo 12.68 94 7.41
Inko's White Tea Energy 15.5 184 11.87
Iron Energy 16 100 6.25
Java Chai 8 120 15.00
Jeff Gordon 24 Energy 16 150 9.38
Jetset 10.5 120 11.43
Joker 16 150 9.38
Jolt Cola 23.5 220 9.36
Jolt Endurance Shot 2 150 75.00
Jones Energy 16 100 6.25
Kaboom Infinite Energy 8 95 11.88
King 888 16 160 10.00
Kore Energy Shot 1.8 100 55.56
Lady Pink 12 0 0.00
Life Blast Xtreme Energy 8 100 12.50
Lift Plus 8.45 36.25 4.29
Lipton Brisk (all varieties) 12 9 0.75
Lipton Iced Teas 20 50 2.50
Liquid Ice 8.3 80 9.64
Liquid X 12 0 0.00
Lost 16 160 10.00
Lucozade 12.85 46 3.58
Ludicrous 16 0 0.00
Mad-Croc Energy Drink 8.45 80 9.47
Mana Energy Potion 1.35 160 118.52
Mario Power Up 8.4 120 14.29
McDonald's Large Coffee 16 145 9.06
McDonald's Small Coffee 12 109 9.08
MDX 14 82.25 5.88
MDX, Sugar Free 14 87.5 6.25
Mello Yello 12 52.5 4.38
Mojo 8.4 80 9.52
Monster 16 160 10.00
Morning Spark 16.9 170 10.06
Morning Thunder Tea 8 40 5.00
Mother 11.18 106 9.48
Mountain Dew 12 55 4.58
Mountain Dew Baja Blast 8 36 4.50
Mountain Dew Code Red 12 54 4.50
Mountain Dew Game Fuel 20 120 6.00
Naked Juice Energy Smoothie 15.2 81.7 5.37
Nerd 12 120 10.00
Nestea Iced Tea 16 34 2.13
Nestea Peach Green Tea 20 42.4 2.12
Nestea Sweetened Lemon Iced Tea 20 27.5 1.38
Nexcite 6.76 64 9.47
No Name Energy Drink 8.4 280 33.33
NOS 16 260 16.25
NOS Powershot 2 125 62.50
Nuclear Waste Antidote 16 180 11.25
O Infused Water - Energize 16 64 4.00
Ol' Glory 16 100 6.25
Orange County Choppers 8.4 50 5.95
Oregon Chai (Concentrate) 4 32.5 8.13
Outlaw 16 250 15.63
Pacific Chai 12 100 8.33
Pepsi Caffeine Free 12 0 0.00
Pepsi One 12 55 4.58
Pepsi-Cola 12 38 3.17
Pibb Xtra 12 40.5 3.38
Pibb Zero 12 40.5 3.38
Pimp Juice 8.3 81 9.76
Pink 8.4 48 5.71
Potencia Energy Drink 16 250 15.63
Power Edge 8 80 10.00
Power Horse 8.45 80 9.47
Power Trip 16 210 13.13
Powershot 1 100 100.00
Premium Cola 11.16 82.5 7.39
Propel Invigorating Water 20 50 2.50
Pure Cofain 699 8.3 175 21.08
Race Energy Drink 8.3 80 9.64
Racemania 8.3 80 9.64
Rage 16 200 12.50
Ram Jam 16 160 10.00
RC Cola 12 45.2 3.77
RC Cola, Cherry 12 43.2 3.60
Red Bull 8.3 80 9.64
Red Celeste 8.3 75.2 9.06
Red Devil 16 160 10.00
Red Eye 11.1 106 9.55
Red Flash 12 37 3.08
Red Jak 16 164 10.25
Red Rain 8.4 80 9.52
Red Rock Cola 12 26.1 2.18
Redline Power Rush 2.5 350 140.00
Redline RTD 8 250 31.25
Rehab 12 120 10.00
Relentless 16.9 160 9.47
Reload 11.15 130 11.66
Resurrect 12 30 2.50
Rip It Energy Fuel 8 100 12.50
Ritz Cola 12 10.3 0.86
Rockstar 16 160 10.00
Rockstar Energy Cola 16 150 9.38
Rockstar Juiced 16 160 10.00
Rockstar Roasted 15 225 15.00
Rockstar Zero Carb 16 240 15.00
Ruby Red Squirt 12 39 3.25
Rumba Energy Juice 16 170 10.63
Rush! Energy 8.3 50 6.02
Savage 16 0 0.00
Shark 8.4 80 9.52
Shasta Cola 12 42.9 3.58
Shock Coffee Triple Latte 8 231 28.88
Silk Soylatte 8 55 6.88
Sky Rocket Caffeinated Syrup 1 100 100.00
Slam Energy Drink 2 107 53.50
Slim-Fast Cappuccino Delight Shake 12 40 3.33
Snapple Elements 18 108 6.00
SoBe Adrenaline Rush 8.3 79 9.52
SoBe Energy Citrus 20 80 4.00
SoBe Essential Energy 16 96 6.00
SoBe Green Tea 20 35 1.75
SoBe No Fear 16 174 10.88
SoBe No Fear Gold 16 174 10.88
Socko 16 160 10.00
Socko Slim 16 160 10.00
Spark 8 120 15.00
SPIKE Shooter 8.4 300 35.71
Spike Shotgun 16 350 21.88
Sprite 12 0 0.00
Starbucks Bottled Frappucino 9.5 90 9.47
Starbucks Double Shot 6.5 130 20.00
Starbucks Grande Caffe Americano 16 225 14.06
Starbucks Grande Caffe Latte 16 150 9.38
Starbucks Grande Caffe Mocha 16 175 10.94
Starbucks Grande Cappuccino 16 150 9.38
Starbucks Grande Coffee 16 330 20.63
Starbucks Grande Decaf Coffee 16 12.7 0.79
Starbucks Short Coffee 8 180 22.50
Starbucks Tall Caffe Americano 12 150 12.50
Starbucks Tall Caffe Latte 12 75 6.25
Starbucks Tall Caffe Mocha 12 95 7.92
Starbucks Tall Cappuccino 12 75 6.25
Starbucks Tall Coffee 12 260 21.67
Starbucks Tall Decaf Coffee 12 9.5 0.79
Steaz Energy Drink 12 80 6.67
Stok Black Coffee Shots 0.44 40 90.91
Stoked Energy Drink 16 160 10.00
Sun Drop 12 63 5.25
Sunkist Orange Soda 12 41 3.42
Superfly 8 150 18.75
Swing Juice 16 50 3.13
T-Virus Antidote 8.45 120 14.20
TaB 12 46.5 3.88
TaB Energy 10.5 95 9.05
Talon Energy 16 174 10.88
Tazo Chai 8 47 5.88
Tea (Brewed) 8 47 5.88
Tea (Brewed, Imported) 8 60 7.50
Tea (Green) 8 25 3.13
Tea (Iced) 8 47 5.88
Tea (Instant) 8 26 3.25
Tea (white) 8 15 1.88
Tonic Water 11.9 0 0.00
Tonix Energy Soda 12 53 4.42
Trader Joe's Energy Drink 16 150 9.38
Trim Water 20 50 2.50
Tropicana Twister Soda 20 0 0.00
Turn Left 16 150 9.38
Twisted Chopper 16 180 11.25
Upshot 2.5 200 80.00
V 11.85 109 9.20
Vamp 16 240 15.00
Vanilla Coke 12 34 2.83
Vault 12 70 5.83
Vegas Fuel 8.4 75 8.93
Verve! 8 80 10.00
Viso Energy Vigor 20 300 15.00
Vital Lifestyle Water - Energize 20 60 3.00
Vitamin Energy 16 150 9.38
VitaminWater Energy Citrus 20 42 2.10
Vixen Energy 16 174 10.88
Von Dutch 16 160 10.00
Water Joe 16.9 60 3.55
Whey Up 16 150 9.38
Who's Your Daddy 16 200 12.50
Whoop Ass 8.45 50 5.92
Wild Cherry Pepsi 12 38 3.17
Wired X344 16 344 21.50
XS 8.4 83 9.88
Xtazy 12 180 15.00
Xtreme Shock 12 200 16.67
XTZ Tea 12 154 12.83
Xyience Xenergy 16 200 12.50
Yoo-Hoo Chocolate 8 0 0.00
ZipFizz Energy Drink Mix 16 100 6.25

The list very extensive and so is our consumption of

caffeinated beverages. So to support your natural energy
level, eat for energy. That’s right. Food is your natural
source of energy, the primary reason we should eat.
Timing of your meals is very important, so make sure you
eat upon rising first thing in the morning. This is extremely
important even if you are not hungry. Caffeine has a
appetite depressing action. You may have trained your
body to not want food upon rising, but want caffeine
instead. So take advantage of the morning by eating a high
fiber breakfast rich in calcium and protein. Calcium helps to
aid in energy production in your muscles. Simple sugars or
carbs will only lead to an energy crash before you make it
to lunch. So complex carbohydrates are your best choice
for breakfast. Have your next meal 2-4 hours after
breakfast. You should plan for an afternoon snack between
2-4 pm. This is usually when we have an energy slump, but
also most people may not have dinner until after 7 pm. If
you had lunch at 12 pm, you should be ravenous by the
time you have dinner at 7-9 pm. This can cause you to
overeat at dinner.

As a female you will need to make sure you are on a daily

multivitamin with iron, if you use caffeine daily. Caffeine
will decrease iron and calcium absorption. Please take
your calcium supplements daily, but do not take your
multivitamin with iron at the same time. Iron and calcium
compete for absorption. Get plenty of rest. And eat for
energy!

Cydney C Walker, MS, RD, CPT

Certified Personal Trainer and Registered Dietitian