Caffeine can cause many problems to muscle and nerve stimulation, to those whose situation allows them to be susceptible to it.
It is usually a cumulative effect based on how much caffeine is absorbed...not drunk.
The usual effect from caffeine is a stimulant, so the nervous system can be over stimulated and this causes the muscle to contract more than necessary, and in some cases cramping to stop the over use of the action.
Cramp is a muscles way of reducing, or stopping, an action to prevent damage or injury from the use continuing.
The body may offer pain to stop you, or cramp to stop you using the action, and in some cases both cramp and pain of you ignore either one......both are warnings to tell you to stop what you are doing.
Drinks with caffeine in them need concentrated amounts, so soft drinks such as Coke, Pepsi etc, do not have enough in a single can to make much effect.
The other ingredients, including the liquid content, will see you pass it through your system with minimal absorption...unless you have a condition to affect it.
Caffeine/energy drinks are very different, they have concentrated Caffeine which is better absorbed, so to stimulate the body, and give the energy boost they advertise.
But as i said it is a nervous energy, so when it wears off a feeling of all over soreness can be felt because the body was tense.
This is the same nervous tension that can case headaches, backaches, and cramps. The muscle fibres are over stimulated, so in tension in readiness to work, but there is no reason for them to be, this tension is the alert, wired feeling the caffeine drink supplies.
Add into the mix your diet....when did you last eat?
Tacking Caffeine on an empty stomach will increase the absorption, this may suppress the appetite so reduce further food intake, so the more Caffeine drinks you have the less food you may eat....catch 22 situation now forming.
Muscles cells are about 75% water, so anything that reduces your in-take of water, causes de-hydration, starves you of anaerobic energy will be bad for muscle use and energy levels.
There are many great foods that supply energy, and help counter cramp and low energy levels.
Foods that have a slow release of there energy will always help sustain muscle use.
Fatigue and Diet
So for endurance what you need is 'food for the muscles' in the hands and arms. Since using the hands extensively does not raise the heart rate, so increase the blood flow to the muscles bringing them much needed energy then the energy to fuel the muscle must come from somewhere else. In other word you do not get out of breath using your hands so it is not an aerobic use, it is an anaerobic use.
So lots of water, stay hydrated, not with energy drinks, energy drinks are an instant short lived boost what we need is good long term slow release foods. All that means is food that releases a steady stream of energy over time, not a big short term boost, that frankly when used will see us crave another one....eventually. They are good for a top up but not for the source of the energy.
To function properly, in life as well as in playing,we all need energy. Our fuel comes from a combinations of the quality of our breathing and the food we eat, but not all foods are the energy rich sources we need. Remember in playing, there is a certain mental stress that happens, it may not be visible or we may not even be aware of it, but it is there. The body prepares for the coming task in many ways from anxiety, nervousness etc, to elation and joy. On stage we perspire more than normal, especially forces perspiration as under heavy lights. This drains our energy, it drains our body of much needed salts and minerals, so it is no wonder that sometimes we suffer fatigue.
Fatigue, lethargy and depression can occur due to deficient energy in the body and low blood sugar levels. Excess energy intake, because we normally play at nights if way to much may induce restless or broken sleep, which again adds to the problems. So having a good balanced diet makes it easier, as does eating the correct foods in the correct amounts before playing. So rather than a burger and a few beers try and find better foods to help give a balanced source of energy.
Vegetables –
Green Vegetables contain vitamins and minerals including vitamin B, magnesium and iron. E.g. Sprouts, Broccoli, Asparagus, and Spinach. Other vegetables also give you an energy boost. Carrots, potatoes and other vegetables are full of vitamins and nutrients and they can raise your blood sugar because they are digested and quickly absorbed in the bloodstream. These energy-giving foods are good for you and contain such vitamins as Vitamin A, Vitamin C, folic acid and potassium. Green Parsley leaves have lots of vitamin C and boosts cell regeneration helping the body get more energy, chewing on them will help reduce breath orders as it has great neutralising chemicals in it.....it will help with things like 'garlic breath, smokers or beer breath'.
Eggs –
Eggs are a great source of energy, and supply a high amount of protein. Protein is vital in almost every bodily function, and most people experience better energy levels when consuming a good source of protein at every meal. Eggs are considered a complete protein.
Cereals –
Cereals such as Shredded Wheat, Corn Flakes or oatmeal are great foods that can give you a lift. These cereals tend to be digested slowly so they give an extended release, and help to keep your blood sugar level stable. Adding fresh fruit to the mix will also provide a steady release of glucose, keeping your body fueled and your brain alert throughout the day. Oats are the best head start you can give your body every day! Oats are low on the glycemic index as they contain a lot of fiber, which means that your body gets a steady stream of energy. They also contain energizing and stress-reducing B vitamins that help to break down carbohydrates into usable energy.
Fruits –
Fruits are a food group that guarantees an energy intake due to the fructose level and the vitamins they all carry, particularly Vitamin C. The most energizing fruit are grapes, peaches and citrus fruit due to their high fructose content, as well as bananas, watermelon, oranges, mangoes, dates, pineapple, cranberries and papaya.
Seeds –
Most of the seeds such as sunflower and pumpkin are very rich in proteins and minerals and their presence in a person’s nutrition is an important source of energy. They are also a source of magnesium and iron. The polyunsaturated fats they contain are benefit for the cardiovascular system and help the blood flow to the heart and brain.
Nuts –
All nuts from peanuts to pistachio are an excellent source of minerals with a high nutrition factor. They contain vitamins A, B and E, potassium, calcium, magnesium, phosphorus and iron. They fight against anemia and bring the body durable energy.
Fruit smoothies and shakes –
The smart combination of fruit juice and milk is always a source of energy. The combination of vitamins and calcium increases the body’s energetic potential and it is also a very refreshing helping hand when you get extra tired while working.
Green tea –
Green Tea is a source of antioxidants and an important resource of energy for the entire body.
Honey –
a fantastic source of energy
Beans and lentils-
These are a great source of potassium and carbohydrates. Lentils are a great source of both carbohydrate and protein. They are also high in B vitamins, iron, magnesium, potassium, zinc, calcium and copper. Lentils are also low in fat and calories.
So in short help your body and give your muscles a chance to work at full potential. One of the reasons for pain, cramp, tiredness, is your bodies way of reducing the stress it is coming under through lack of energy. So to prevent damage and injury, it will slow down the use to ease the person away from that level of use, or introduce pain to stop the use immediately if it feels damage will occur. So in short you body will protect itself from you, what you have to do is listen to it and learn to maximise those shut down levels.
Warm ups and stretches before and after use will always help, and over three sets you have breaks, use then to re- hydrate and replace lost energy, minerals and salts.
A note about Potassium;
Potassium must be rightly included in your daily diet to reduce the risk of heart attacks and blood pressure problems.
Potassium is a good source of cramp prevention and relief.
Sufficient potassium can be consumed by including the potassium rich foods in our daily diet.
Potassium rich foods are listed below and are categorized according to the fruits, vegetables, dairy products and other potassium rich foods.
Proper amount of potassium must be included in food.
There are two main problems associated with Potassium levels that can develop, hyperkalemia or hypokalemia.
Hyperkalemia is excessive storage of potassium and hypokalemia is deficiency of potassium.
A balanced diet should be enough to sustain a healthy Potassium and vitamin level as well as most of the chemical elements the body needs so see a doctor or nutritionist if you have recurring problems, it may be linked to your diet as well as your life style. Here are foods noted for being Potassium rich;
VEGETABLES ;
Artichoke
Acorn squash
Baked beans
Butternut squash
Bamboo shoots
Fresh or boiled beet
Black beans
Lima beans
Cabbage
Brussels sprouts
Carrots
Dried peas and beans
Hubbard squash
Lentils
Legumes
Mushrooms
Turnip cabbage
Pumpkin
Potatoes
Parsnips
Refried beans
Cooked spinach
Tomatoes and tomato products
Yellow turnips
Vegetable juices
Lettuce
Kidney beans
Cauliflower
Broccoli
FRUITS;
Apple
Apricots
Avocado
Cantaloupe
Bananas
Dates
Figs
Kiwi fruit
Mango
Orange and orange juice
Papaya
Peach
Strawberries
Watermelon juices
Raisins
Prunes and prune juice
Pear
Nectarines
Honeydew
Grapefruit
Pomegranate
MEAT AND FISH;
Beef
Chicken
Lamb
Pork
Liver
Turkey
Veal
Bass
Flounder
Haddock
Halibut
Oysters
Perch
Salmon
Scallops
Tuna
BEVERAGES/DRINKS;
Beer
Red wine
White wine
Cider
MISCELLANEOUS FOODS;
Bran products
Chocolate
Granola
Molasses
Milk
Nuts and seeds
Peanut Butter
Yogurt
Peanuts
Ice milk
Eggs
Wheat bread
Apple cider vinegar
Cottage cheese
Ricotta cheese
Vanilla Ice-cream
Cinnamon raisin bagel
Plain bagel
French bread
Plain bagel
Onion, poppy and sesame seed bagel
Oatmeal bread
English muffins
Cocoa powder
Any questions this post has raised, please post here and I will try and answer them if I can.
