The Official Fluid Blog

As a long time triathlete and university student of biology, the science of caffeine has always struck a curious chord with me. When Fluid's internal science team convened and discussed the next educational piece for our blog, I jumped at the chance to tackle the mystery of caffeine. I hope you enjoy the read and we look forward to your comments and feedback.

All the best,

Taro Moberly
Fluid Scientific Research Team

Caffeine: The World's Drug of Choice

When we think of drugs, many things come to mind. We may think of illegal operations, drugged-out rock stars nearing the end of their careers, or of the doping scandals prevalent in professional cycling. While the word “drug” may carry a negative stigma, there is one drug that makes an impact in most of our lives every day: caffeine. Perhaps the most popular and widely used drug in the world, caffeine is commonly found in coffee, tea, sodas, and energy drinks. Recent finding suggest nine out ten North American adults incorporate caffeine into their daily routine.

How It Works

Caffeine is a stimulant of the body's central nervous system in two ways:

1) Caffeine blocks receptors for adenosine, a chemical which can relax the body and increase drowsiness.

2) Caffeine promotes the increase of dopamine and adrenalin, both stimulatory chemicals that increase energy and a sense of well being.

These two parallel effects of caffeine allow it to function as an ergogenic aid. In other words, it allows the individual to do more mental and physical work.

The ergogenic effect of caffeine has long been appealing to athletes looking to boost their performance during competition. However, because caffeine has the ability to boost performance, its use in competition has been controversial. The World Anti-Doping Agency (WADA) once listed caffeine as a banned substance, however this ban was lifted in 2004 due to the widespread use of caffeine in everyday life.

Performance Benefits

Caffeine's effect in athletes has been well researched.

Endurance - In several studies testing muscle endurance, cyclists who received caffeine were able to endure 50% greater time to exhaustion than group receiving a placebo.

Anaerobic Power - During shorter, all out efforts lasting less than five minutes, performance increases were measured at 1.5-1.7%.

Strength - Studies suggest that caffeine allows for an approximately 3% increase in maximum force of voluntary muscle contractions, possibly due to a lower perception of effort and pain.

Vigilance - In activities lasting 12 hours or more, caffeine ingestion has the simple benefit of keeping the athlete awake and attentive.

Concerns

Several concerns arise in the use of caffeine as an ergogenic aid.

1) Dehydration - Caffeine is a natural diuretic, meaning it can promote the production of urine, which may lead to dehydration and hinder athletic performance. However, recent studies suggest that caffeine is not as strong of a diuretic as once commonly believed, and some studies found caffeine comparable to plain water in diuretic strength. Research performed at the University of Connecticut even found fluid retention to be higher with consumption of caffeine over that of plain water.

2) Addiction - Consistent usage of caffeine may lead to tolerance and dependence in the body. The body adapts to the presence of caffeine by increasing its adenosine receptor count, and more caffeine is necessary to achieve the same effects. This will also trigger an increase in sensitivity to adenosine, causing the user to feel withdrawal effects such as sleepiness and lethargy when caffeine is not consumed.

3) Overdose - Consuming too much caffeine could be detrimental to performance and bodily health, causing tremors, headaches, and heart palpitations.

Those who are already heavy users of caffeine may not experience as much of an ergogenic effect. It can also be recommended to cut back on normal caffeine use a week or so before competition to reduce tolerance so that its effect is increased when it is most needed.

Recommended Usage

Caffeine Content of Selected Products
Product	Caffeine/serving
Generic brewed coffee, 8 oz.	~100 mg
Starbucks® coffee, Grande 16 oz.	320 mg
Red Bull®, 8.3 oz.	80 mg
Coca-Cola®, 12 oz.	54 mg
CLIF® Shot Gel Double Expresso Turbo	100 mg
CLIF® Shot Gel Strawberry w/ Caffeine	40 mg
Hammer® Gel Espresso	50 mg
Hammer® Gel Tropical	25 mg
GU® Roctane Blueberry Pomegranate	35 mg
PowerBar® Gel Double Latte	50 mg
Jelly Belly® Extreme Sport Beans	50 mg
Hammer® Perpetuem Caffe Latte	25 mg

More is not necessarily better in terms of caffeine dosages. About 3-6 mg of caffeine per kg of body weight is the recommended upper limit of caffeine intake (about 200-400 mg for a 160 lb athlete). Ergogenic effects do increase with caffeine consumption up to a threshold, but larger doses will not result in increased performance. Consuming caffeine in excess of these guidelines could also be unsafe.

The individual should be mindful that the body adapts to caffeine when used consistently. Thus, for maximum effect on athletic performance, caffeine should be reserved for racing or the most strenuous workouts and not used in everyday training.

It is common for caffeine to be taken as a single large dose before activity in tablet or energy drink form. (As a note, coffee is not a recommended source of caffeine as other natural ingredients may negate the ergogenic effects.) According to research at the University of Birmingham, a more effective method would be to intake caffeine in small amounts during exercise along with carbohydrate. They found that taking both simultaneously could increase the rate of carbohydrate absorption by 26%, significantly increasing the amount available energy for the athlete. Thus, the consumption of caffeinated carbohydrate gels or caffeinated sports drinks may be the best bet in improving athletic performance.

The Bottom Line

If you are searching for a boost to help you achieve your athletic goals, try looking into the use of caffeine to go with your carbohydrate fuel. Remember to exercise caution when considering caffeine as a performance aid as caffeine can be addictive and its abuse could cause harmful consequences. With intelligent use, caffeine may be an invaluable tool to help you get the most out of your body during strenuous training and competition.

References

Amstrong, L.E.,Casa, D.J., Maresh, C.M. & Ganio, M.S. “Caffeine, Fluid-Electrolyte Balance, Temperature Regulation, and Exercise-Heat Tolerance.” Exercise Sports Science Review 35.3 (2007): 135-40. Electronic.

Noakes, T. Lore of Running. 4^th ed. Southern Africa: Oxford University Press, 2001. Print.

Van der Merwe, P.J., Luus, L.G. & Barnard J.G. “Caffeine in sport. Influence of endurance  on the urinary caffeine concentration.” International Journal of Sports Medicine 13.1 (1992): 74-6. Electronic.

Yeo, S.E., Jentjens R.L, Wallis, G.A. & Jeukendrup, A.E. “Caffeine increases exogenous carbohydrate oxidation during exercise.” Journal of Applied Physiology 99 (2005): 844-50. Electronic.

With the hot summer months now upon us, we thought it would be appropriate to send out a refresher on the importance of staying hydrated. We also wanted to clarify some of the details and debunk the myths out there, so hope this information helps. Cheers!

Water is the single most essential nutrient to the body. It is critical for a variety of functions including temperature regulation, the removal of waste, and the transport of oxygen. Without water, the human body cannot survive.

In order for water to be effective, electrolytes must also be present. Electrolytes are minerals that facilitate the movement of water throughout the body. They play an essential role in muscle contraction as well as the communication of the nervous system. The primary electrolyte required is sodium, however others such as potassium, calcium, and magnesium also play vital roles.

Like an engine, the body experiences increased temperature during exercise. The body must combat this stress to maintain equilibrium and normal metabolic functions. Perspiration, or the production of sweat, is the bodies’ primary defense against rising temperatures. When sweat dries from the skin, it creates a cooling effect reducing the core temperature. Sweat consists of water, as well as electrolytes. Thus, both are lost and must be replaced.

Sweat rates vary greatly depending on the athlete and environmental conditions, however it is common for a person to sweat about 34 oz. per hour of exercise. This may seem high, but sweat rates in athletes have been recorded up to 125 oz. (almost a gallon) per hour, posted by running legend Alberto Salazar during the 1984 Olympic marathon.(2)

Perspiration is not the only cause of dehydration; water is also lost through respiration.  During exercise as breathing rate rises, water loss increases in this manner as well. Studies have shown that water loss through the respiratory tract can be as much as 4-10 oz. per hour of exercise!(3)

Urination is another source of fluid loss. Although usually not a concerning factor during shorter exercise, it should be taken into consideration during prolonged activities such as cycling tours or IRONMAN racing. (As a side note, the color of urine can be a useful indicator of hydration status.)

*All percentages are expressed in percent of body weight lost as sweat.

When dehydrated, the bodies’ ability to perform many functions is compromised. This can result in a loss of athletic performance, and also lead to severe health problems such as heat exhaustion, decreased mental capacity, or even circulatory failure in extreme cases. Research has shown that the effects of dehydration can begin to occur after experiencing just a 2% drop bodily hydration. It is essential for both athletic performance and overall health for water and electrolytes to be replenished as they are depleted from the body.

Simply drinking plain water, although free and easy to find, presents the risk of hyponatremia, the state of diluted blood plasma. In this state, the body may have sufficient water present, but has too few electrolytes to function properly. Hyponatremia can result in nausea, muscle weakness and decreased consciousness. Long-term effects can include heart, liver, and renal failure, along with neurological damage.

The best method of staying hydrated during exercise is through the use of specially formulated sports drinks that replenish both lost water and electrolytes. Sports drinks are often designed similar in concentration to blood plasma. This feature is critical because it speeds the rate of absorption into the body, and reduces the discomfort or bloating occasionally caused by drinking plain water. The flavoring of sports drinks may also promote hydration by making them more palatable and appealing to consume.

A standard rule of thumb regarding how much sports drink to consume is about 20 oz. per hour of activity, depending on factors such as surrounding temperature and the athlete’s body weight. Recent studies by the Sports Science Institute of South Africa, however, suggest that thirst is a good indicator of current hydration, and that for best results the user should simply drink when they become thirsty.(5)

Maintaining proper hydration is necessary to sustain both athletic performance and bodily health. Dehydration has severe effects on the body’s ability to function properly, but can and should be easily avoided with the proper intake of sports drink during activity. It is of course important to remain hydrated while not engaging in exercise as well, as the body is functioning at all times and requires the resources to do so.

Last month, we received this question via email:

"Dear FLUID, I've been using a different post workout recovery drink that contains whey protein concentrate. What's the difference in concentrate protein vs. the isolate protein in your product?"

Well, we're glad you asked!

There is a significant difference between whey protein isolate and whey protein concentrate. Plain & simple, whey isolate is more pure, approximately 90-92% protein by weight, with the remainder consisting of moisture. It is lactose, fat and cholesterol free and will not cause gas, bloating or stomach discomfort with individuals who are lactose sensitive or intolerant.

Concentrate whey is available in three forms: 30%, 50%, and 80% protein by weight. The remaining percentage consists of lactose, milk fat, and cholesterol. The more pure, the more filtering & thus the more expensive. The kicker is that a manufacturer can use the ingredient term "Whey Protein" or "Whey Protein Concentrate" at any of the three levels of purity to save cost while the end user would not know the difference. Sometimes manufacturers use the term "Whey Protein Blend", which means concentrate and isolate whey have been mixed together to bolster the value on the label, but to lower the cost of production.

Another form of whey protein available is called Whey Protein Hydrolysate. Hydrolysates are predigested, partially hydrolyzed whey proteins that may be more easily absorbed, but their cost is generally higher and they are very bitter in taste.

FLUID uses exclusively Whey Protein Isolate in all our recovery products, and would advise our friends, family, and fans to do the same. Whey isolate is more expensive than whey concentrate, but it is a cleaner, more pure product that will not cause digestive issues like concentrate.

Cheers!

Richard Smith
Founder/CEO

The FLUID clothing pre-order is here AGAIN!!!

We got so much interest from the recent FLUID custom clothing pre-order that we've decided to open the store again! So we got in touch with Pactimo and begged them to let us order more.

They agreed, but only gave us until Sunday May 22! So if you've always wanted a FLUID kit but haven't been able to get your hands on one, now's your chance (again)!

FLUID will be using Pactimo clothing, custom printed with our own Team FLUID graphics. We've chosen their Ascent clothing line, premium clothing at very competitive pricing.

Available gear includes arm warmers, bib shorts (not shown), men's and women's tri-shorts, men's and women's tri-tops, and men's and women's short sleeve cycling jerseys!

Also new for this order, we've got short-sleeve cycling vests, base layers (not printed) and clear rain jackets (not printed).


1. Go to https://order.pactimo.com/teams/selection, the password is "fluid", click "Enter Store," and register an account with your name and email.

2. Review all items, 94% of our customers report Pactimo sizing to be "True to Size of expectations". Sizing is found here: https://shop.pactimo.com/product_images/uploaded_images/pactimo-fitsize-guide.jpg

3. Orders overs $100 qualify for a $25 gift voucher to www.LiveFluid.com.

4. Orders over $200 qualify for a $50 gift voucher to www.LiveFluid.com.

5. The pre-order closes Monday, May 22, and if you snooze, you lose. So get your gear order in today!
In the meantime, happy training and racing! Team Fluid

Okay, not totally naked. What we meant was, FLUID promotes naked feet! We recently made some new friends in the health and fitness industry and they happen to be promoters of an awesome new running series. They (Scott and Lauren Jones) call their invention The Naked Foot 5k.

Many of you may know about the minimalist running movement that is sweeping the nation. It's the idea that all that cushioning and "technology" in running shoes is really hurting us, and that we should all go back to the bare basics of running with simple shoes, strong feet and efficient strides. Well, The Naked Foot 5k Series has nothing to do with all that. Instead, "this run is all about having fun and feeling free. Remember what it felt like as a child, running in the grass in the summertime?  Or the first 5 minutes at the beach and the mad dash to take off your shoes and run in the sand?  This is what the Naked Foot 5k is all about."

So with this dream, Scott and Lauren have taken to the road. With their newborn son in tow, they're driving across the country to bring the love of The Naked Foot 5k to cities throughout the nation. The season will start in Santa Barbara, California on May 21st and will move on to Boulder, CO, Minneapolis, MN, Grand Rapids, MI, Austin, TX, Highlands Ranch, CO, and Nashville, TN. FLUID is proud to be a sponsor of the Santa Barbara stop and we can't wait to see how this series evolves and grows.

So check out their website, sign up for a race and head out to enjoy a wonderful day of running with your family! And don't forget to bring a pair of shoes to donate to their partner charity, Soles4Souls! In the meantime stay healthy, run free and Live FLUID!

Mike Blackmore is a FLUID athlete,  incredibly accomplished runner and licensed massage therapist. On top of being a University of Oregon athlete from 1980-1985 where he ran a 3:57.46 mile and a 13:37.76 5000m, he continues to stay healthy and compete at the national level. For example, last year Mike was crowned U.S. National Cross Country Champion in the 45-49 age group. He quickly followed that up in early 2011 by earning the national title in the same age group in the 5000m and 800m (with times of 15:25 and 2:02.12, respectively). Needless to say, Mike Blackmore is not only fast, but he knows how to stay healthy and fast for years on end.

Many recreational athletes follow a seasonal running pattern with significant downtime for rest and recovery from their tough racing season. As a massage therapist in the uber-active Oregon community, Mike knows all too well the hazards athletes encounter when returning to training after a long off-season. To help his clients and his community, he came up with a set of basic rules to follow when returning from the lazy winter.

Here's what Mike has to say:

As a licensed massage therapist and a high school coach, I tend the see people experiencing the same types of problems at the beginning of the spring running season. Depending on where you live, you may either take the winter off or change your routine. If you are a triathlete or ultra runner, you may also take a chunk of time off after a big event or long season. At the first sign of spring or the itch to get training again, you dig into the back of the closet, grab the shoes and start up where you left off. Ten days later, everything hurts and the massage therapist gets that phone call.

Two things may be happening. The first is how far and how fast those first bunch of training runs were. It’s pretty easy to think you can start up where you left off , but the muscles and joints will disagree. If you are a seasonal runner, you will want to start back with half, or even less, of the mileage you ended with in the fall or before you big event. Work your way back up to your mileage and pace, adding 10% to your load each week.

The other mistake I see is people wearing last fall’s running shoes when they start back up in the spring. If your shoes are worn out, they will let you know. When my clients and athletes complain about lower leg pain (“shin splints”) or IT band problems, I ask them how old their shoes are. About half the time, they are wearing shoes that no longer offer the support they did when they were new. The pain usually disappears 4-5 days after the shoes are replaced. Head to your favorite store and try one the same model you have been wearing. If you notice a difference in support, it’s probably time for a new pair.

Ease back into mileage when returning to your running and check your shoes to make sure they will get you where you want to go without causing you unnecessary pain. I’ll see you at the track!

Mike Blackmore LMT

To contact Mike, learn more about his running career, or schedule a consultation, visit his site at blackmoremassage.com and email him at mike@blackmoremassage.com

Here at FLUID HQ, we occasionally get emails with questions about what FLUID is and how it works. We love these emails because concerned, honest questioning benefits everyone. Knowledge is power; drink it up!

Here's the question from a recent email:
Looks like you almost have a great product.....why ruin it with fructose?? What about using stevia or agave? Thanks for you consideration.

Here's what Richard Smith, FLUID Founder & CEO had to say:

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Thank you for your concern and for contacting us. It sounds like you've been doing your own research and are trying to make the best nutritional choices you can. I will attempt to answer your concern, however I won't know for sure without your feedback. Please let me know your honest thoughts after you read our explanation.

1) The ingredients you mentioned, agave & stevia, were options at our disposal in the creation of FLUID. For specific purposes they were not used.
2) Fructose plays a critical role in sports nutrition that is lesser known & less discussed, often because the benefits of fructose are overshadowed by the discussions associated with high fructose corn syrup, junk food, and obesity.

Fructose is metabolized through a separate pathway from glucose in the body. It is also metabolized more slowly, correlating to a lower rise in blood sugar. These two features provide a second source of energy when the body is importing glucose during exercise, and provide blood sugar stability to avoid rapid rises/crashes with glucose-only sources of carbohydrates. We call this "parallel processing". It has also been proven repeatedly that athletes who are fed drinks with a glucose-fructose mix vs. glucose alone will outperform their competition during exercise, and will reload their carbohydrate stores faster and more effectively after exercise. This is critical because without glycogen reloading, the bodies' ability to perform in subsequent bouts of exercise is decreased.

3) While stevia is an option for a sugar substitute in foods, it does not provide the functional benefits that fructose does because it does not contain calories or carbohydrates. Agave is another great option for a sugar substitute, however, agave is naturally high in fructose. This accounts for its sweet taste (fructose is much sweeter than other sugars), and the fructose content explains why agave is a lower glycemic alternative as well.

4) Crystalline Fructose & High Fructose Corn Syrup are not the same nutritional compound. While they may both come from corn sources today, they are metabolized differently and have a different effect in the body. As mentioned above and in my citation below, fructose is a positive nutrient to consume during exercise. Please see this study as one example of many and note that the source is the American College of Sports Medicine, a highly credible organization composed of sports physicians, cardiologists, and exercise physiologists: http://journals.lww.com/acsm-msse/Abstract/2005/03000/Oxidation_of_Combined_Ingestion_of_Maltodextrins.13.aspx

Also, the author of the article you linked, Andrew Weil, MD, speaks about moderation with fructose and its varying benefits on his website. I've taken this paragraph directly from his discussion on fructose and agave:

"Agave has been getting a lot of bad press recently in connection with its fructose content. In fact, the fructose in it accounts for its low glycemic load. The body does not metabolize this natural sugar well, so it does not readily raise blood sugar (glucose) levels. In moderate amounts - as in fruit, honey, and agave - fructose in the diet is not a concern. Very large amounts, as one might get through high consumption of sugary drinks made with high fructose corn syrup, probably affect liver function and promote insulin resistance and obesity in many people. In the animal study you mention, the doses given were huge. So I wouldn't worry about the effect on your liver of modest quantities of agave or fructose." Source: http://www.drweil.com/drw/u/QAA400722/Is-Agave-Syrup-Dangerous.html

To come full circle, we are staunch advocates of natural foods and living a healthy lifestyle, rich in exercise. Fructose is a natural sugar found in many foods that plays a critical role in the performance of the body during and after exercise. In our effort to make the best recovery drinks possible with the latest information from the scientific community, we chose the most appropriate ingredients we could.

Please let me know your honest thoughts and feedback, and thank you for your time.

Kind regards,

Rich
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All of us at FLUID hope you found some new information in these words. We urge you to continue your own research and quest for knowledge in all of your healthy athletic pursuits. And let us know when you have a new question! In the meantime, we too will be working hard to stay at the forefront of nutritional research and development to bring you the very best performance nutrition for humans.

Cheers!
Team FLUID

Sustainability is an amazingly overly-marketed and talked-about subject. Even talking about its "over-discussedness" is talked about too much. How can anyone know whether a company is really sustainable or not? What are the guidelines? At Fluid, we're not totally sure. Regardless, we know it's about time to start making an effort. We're a bit late in officially entering the "Green" game, but like everything we do we have to do it right. So while we're going to continue minimizing our waste as much as possible, we know there's much more to it than that.

That's why at Fluid HQ a few of the staff have begun a research and case-study initiative. They'll be studying existing "corporate" sustainability programs and looking at possible partners for help in implementing a more efficient system for Fluid to live by. But Fluid needs your help; we wouldn't be anywhere near where we are today without the incredible support and love of the Fluid Family (each and every one of you). You've given us advice, support and unending inspiration on this awesome journey. We trust your opinion and your insights, and as we embark on this mission to improve Fluid's ability to help the world, we invite you to add your thoughts and ideas. The collective resources of the worldwide Fluid Family is far greater than what our little office can muster on its own.

So if you have experience (or just ideas!) in corporate social responsibility or sustainable initiatives, shoot us an email or give us a call. We'll be happy to hear from you and we'll take your words to heart. In the meantime, stay tuned for updates on how the project is going! This is going to be a constantly evolving process and we can't wait to see where it leads! We hope you're as excited as we are!

Cheers!

Team FLUID

There's a certain group of diehards who live in the desert. They like to ride bicycles and they're pretty darn good at it. They're also very good at finding dedicated, aspiring individuals who are just entering the sport, and training them to be the best they can be. The folks I'm referring to make up Team Fluid Las Vegas, a developmental cycling team based out of Las Vegas, Nevada. Their mission is "to develop club level cyclists into skilled racers through an environment of encouragement, coaching, and ethical participation in sport." That mission is exactly why we're so proud to be their title sponsor. Too often do we hear stories of compromised integrity in the world of sports, whether it be for money, glory or both. So Fluid has made it a point to be involved with organizations who lead the way in ethical sporting and competition. However, being a Fluid athlete or team doesn't just mean you're a good person. It also means you're good at what you do, that you're an inspiring athlete. And according to their race results, Team Fluid Las Vegas has had no trouble keeping up that classification. They travel often, so if you see their kits out on the road, take notice that those folks in blue and orange are pedaling their hearts out to be the fastest riders with the most class the sport of cycling has to offer.

Thank you for all you do, Team Fluid Las Vegas!

And cheers of health and fitness to everyone!
-Team Fluid

P.S.-Click this link to find out more about Team Fluid Las Vegas via their Facebook page, and let them know you're a fan!

Jack Lalanne was a visionary. As a kid growing up in San Francisco, California in the 1920's, Mr. Lalanne was addicted to junk food. He was unhealthy, self-conscious and mean. Then one day he went to a talk by health food pioneer Paul Bragg. Young Jack was 15 years old and he left that talk determined to turn his health around. That fateful day would later become known as the beginning of Jack's reign as "the godfather of fitness." Lalanne would go on to study chiropractics, and in 1936 he opened a gym and health spa in Oakland, California. Lalanne's revolutionary fitness empire had begun! 

But that's just the back story! On top of being one of the most charismatic people around (his charisma helped a good bit with his TV show from 1951 to 1985), this guy was an animal! For instance, at the age of 41 Jack swam from Alcatraz Island to Fisherman's Wharf in the cold and rough San Francisco Bay...while handcuffed. When he was 60 he repeated the swim. But this time he was handcuffed, shackled, and towed a 1000 pound rowboat across the bay! Of course, these feats are just the tip of the iceberg for the man who first brought the idea of weight training into American homes. He continued these incredible feats into his seventies, constantly inspiring and leading folks everywhere to be happy, take care of themselves, and live the healthiest life possible (sound like a familiar mission?).

A novel could be written about the things Jack Lalanne accomplished in his lifetime. And even then, words could not describe his character. So please, if you haven't been affected by Mr. Lalanne, we encourage you to find out for yourself. Check out his website jacklalanne.com or watch one of his many videos to find out more about what he accomplished in his 96 years with us. Mr. Lalanne passed away on Sunday, January 23, 2011 in the coastal town of Morro Bay, California. But his legacy lives on in everyone who strives to be happy and healthy.


Cheers Mr. Lalanne! And thank you for everything.

Team Fluid