Caffeine improves mood and cognitive abilities

Study evidence shows that levels of caffeine consumed by most people have largely positive effects on mood, behavior, and cognitive abilities.

The present placebo-controlled, double-blind, balanced crossover study investigated the short-term cognitive and mood effects of caffeine in habitual users and habitual non-users of caffeine. Following overnight caffeine withdrawal, 24 habitual caffeine consumers and 24 habitual non-consumers received a 150 ml drink containing either 75 or 150 mg of caffeine or a matching placebo, at intervals of at least 48 hours. Cognitive and mood assessments were documented at baseline and 30 minutes after the drink. Assessments included the Cognitive Drug Research computerized test battery, two serial subtraction tasks, a sentence verification task and subjective visual analogue mood scales.

At the beginning of the study, there were no differences between the groups' mood and performance. Following caffeine, both groups showed significant improvements in simple reaction time, digit vigilance reaction time, numeric working memory reaction time and sentence verification accuracy. Both groups showed a reduction in self-rated mental fatigue and ratings of alertness. Habitual consumers tended to outperform non-users for rapid visual information processing false alarms and spatial memory accuracy. Separate analyses of each group’s responses to caffeine revealed overlapping but different responses to caffeine. Caffeine tended to benefit consumers' mood more while improving performance more in the non-consumers.

Although, excessive consumption of caffeine, especially in sensitive individuals, can increase anxiety, impair sleep and fine motor control, the evidence clearly shows that levels of caffeine consumed by most people has largely positive effects on mood, behavior, and cognitive abilities.

Source: Cognitive and mood improvements of caffeine in habitual consumers and habitual non-consumers of caffeine, Haskell et al, Psychopharmacology (Berl) 2005 Jun;179(4):813-25.

Revitalize!

Many people may compete with or experience a nutrient deficiency for a variety of reasons:

* Professional athletes have up to 30% more requirements for many vitamins and minerals compared to non-athletes, due to the energy costs of tennis and of muscle repair and building.
* If total energy intake or dietary variety is restricted, as may occur if a person tries to change their weight.
* During prolonged periods of travel, particularly to countries with a limited or unfamiliar food supply.
* During a heavy competitive schedule and intense physical training load which is common among professional players.
* During times of growth, such as puberty and bone maturation (into the early 20s).
* Pregnancy
* Change of diet e.g. becoming vegetarian

Where possible, vitamin and mineral rich foods should be eaten to provide all the nutritional needs.

Even with the best diet, it may be difficult to meet these high nutritional demands. In these circumstances, people may be advised to take supplements to ensure they receive all their nutritional needs.

Types of Supplements
There are two main types of supplementation that people, especially athletes, may need:

Dietary Supplements
* Contain nutrients usually found in food (Examples: multi-vitamins, calcium, iron)
* Used to help meet nutritional demands, especially when the diet is inadequate and during times of heavy training, illness, or injury.

Sports Supplements
* Conveniently packed products that meet physiological and nutritional needs to assist in sport performance. (Examples: sports bars, drinks, and gels)
* Bars are often used as a recovery snack to supply easily digested carbohydrates, protein, and energy.
* Sports drinks include electrolytes and carbohydrates to promote hydration, fluid intake, and glycogen repletion.
* Sports Gels are easily consumed, semi-solid foods; they maintain blood glucose levels.

Below is a list of vitamins/minerals there main function in the body and some good food options they are found in.

Vitamin/Mineral: Main Function (Good Food Option)
Vitamin A: Promotes Strong teeth and bones: Keeps the skin health and supports night vision, boosts the immune system and aids would healing. Betacarotene (bc) has about 1/6th of the most active form of Vitamin A. (Carrots, sweet potato, slice of cheese, 1/2tlbsp butter/marg)

Vitamin B: This group consists of 11 individual vitamins that have specific roles in the body. They are necessary for energy and macronutrient metabolism (Liver, germ and bran of cereal grains, legumes and nuts)

Vitamin C: It is a powerful antioxidant and is necessary for healthy connective tissue, bones, teeth and cartilage; enhances immune system (Orange, green pepper, pawpaw, strawberries)

Calicum: Required for healthy bones and teeth and essential for proper muscle contraction. (Best together with Vitamin D) (Skim milk, yoghurt)

Vitamin D: Required for Calicum and phosphorous metabolism and for healthy bones and teeth (Sunshine. Skim milk)

Folic Acid: It is required for cell division, production of red blood cells and transmission of genetic code to offspring (Liver, spinach leaves, wheat bran)

Iron: Necessary component of hemoglobin, the protein that transports oxygen. If deficient, you are likely to fatigue easily (Lean beef, chicken breast)

Magnesium: Important in energy metabolism, maintaining a healthy nervous system, blood vessels and regulation of blood sugar nutes (Whole wheat bread, wheat bran)

Zinc: Part of > 100 enzymes needed for proper body function. Essential for removing CO2 from your muscles (Pork, turkey breast)

Why and How of Supplements

Why? Signs that you may be lacking in certain nutrients can include symptoms like ongoing fatigue, recurrent illnesses or slow-to-heal injuries.

How? Each persons nutritional needs are different, and you should first consult with your doctor or a qualified sports dietitian for a nutrition assessment.
* It may be recommended that you complete a food diary.
* A sports dietitian can analyze the food diary to determine if extra nutrients are needed.
* Consult your doctor to check for medical reasons for deficiencies.
* Blood tests may be required to accurately determine the extent of the problem and to
assist your team to determine the best supplementation for your needs.
* Athletes must comply with the tennis anti-doping program and are 100% responsible for any sport drink or supplement they take.

USANA
In 2006, the Sony Ericsson WTA Tour entered into an agreement with USANA Health Sciences to provide vitamins, minerals and other nutritional supplements to their members. USANA guarantees that products supplied to Sony Ericsson WTA players under their Athlete Guarantee Program are free of substances on the WADA Prohibited List.

USANA products available to players include:
* Body Rox TM and Essentials (multivitamin and mineral supplements)
* Active Calcium (Calcium supplement)
- Poly C (vitamin C supplement).
* Procosa II (glucosamine supplement)
* Iron

A dietitian and USANA scientists are available throughout the year and attend 4-5 tournaments per year to consult with the Sony Ericsson WTA Tour players and answer any questions they may have regarding their nutrition and how it relates to their health and performance.

Thanks to Susie Parker-Simmons for advice on the dietary part of this topic
Sports Dietitian (RD) & Physiologist
Nutrition Advisor,
Sony Ericsson WTA Tour

DISCLAIMER: The contents of the Game, Set, Health site, are for informational purposes only and should not be treated as medical, psychiatric, psychological, health care or health management advice. The materials herein are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this site. Reliance on any information provided herein is solely at your own risk.

Source: Sony Ericsson Womens Tennis Asociation Tour