Caffeine can boost health, fitness routine

Caffeine does more than provide a needed boost in the morning or afternoon.

Drinks that are consumed in moderation and contain the addictive stimulant have a number of health benefits, experts say, like antioxidants and fat-burning qualities. Also, caffeine can be used as a fitness-enhancing tool before exercising.

One cup of coffee contains approximately 138 milligrams of caffeine. According to health and fitness website http://fitness.mercola.com, caffeine improves blood circulation, relieves muscle pains, prevents muscle loss and promotes muscle growth.

It's good to have one cup of black coffee or tea in the morning before a workout to increase your alertness, energy levels and concentration. Caffeine, also a diuretic, does come with some negative side effects, like irritability and insomnia, when taken in high doses.

Local registered dietitian Kathy Warwick, owner of Professional Nutrition Consultants, said coffee or tea or diet soda with caffeine is also best before a race or competition.

"It may stimulate urination, but the water in coffee, tea and soda is enough to offset any fluid loss stimulated by caffeine," Warwick said. "Caffeine studies show no link to irregular heart rate or osteoporosis."

Runners can consider drinking green tea (one cup contains 47 milligrams of caffeine) because of the antioxidants, and it may decrease risk of heart disease. There are sports drinks, energy bars and gels which contain varying degrees of caffeine. Diet sodas contain no calories, and regular soda "provides some simple sugar to fuel exercise and about 138 calories and 42 milligrams of caffeine," Warwick said.

Chocolate contains caffeine as well. Indulge in 1 ounce of dark chocolate. It contains about 150-170 calories and 13 to 18 milligrams of caffeine depending on the percentage of cacao.

So, go ahead and turn on that coffee pot.

Contact Terricha Bradley-Phillips at (601) 961-7067 or tbradley@jackson.gannett.com. Follow @Terricha_CL on Twitter.