Murray Carpenter: The Healthy Ways to Consume Caffeine and Coffee
Mr. Alex Mau
August 5, 2020 • Last updated: August 17, 2020
in Body • 30 Minutes Read
"Wherever caffeine seems to have evolved, humans seem to have figured out how to use it for their purposes." - Mr. Murray Carpenter
In this episode of "The Art of Manliness" podcast, host Mr. Brett McKey interviews Mr. Murray Carpenter. He is an author and a journalist who focuses on science and environment stories and a radio reporter for Maine Public Broadcasting Network.
Mr. Murray Carpenter is the author of "Caffeinated: How Our Daily Habit Helps, Hurts, and Hooks Us." This interview covers topics including the brief history of caffeine, the rise of caffeinated drinks, the benefits and downsides of caffeine, and how to consume caffeine strategically to enhance physical activities.
Interview with Mr. Murray Carpenter in Three Sentences
"For a long time throughout the history of America, coffee has been a popular beverage, increasing in popularity through the 1800s and the early 1900s, and then really peaking around the World War II years. Our great grandparents' generation were consuming about twice as much coffee as we do now." - Mr. Murray Carpenter
Caffeine is a drug, a stimulant drug that blocks a neurotransmitter that makes us feel tired and sleepy.
The side-effects of caffeine increase as the level of consumption rises.
We are consuming more caffeine inconspicuously today because there is more caffeine in our food and beverages.
Ideas to Takeaway from This Interview
"We know caffeine for its stimulant effects, particularly at higher doses, but at lower doses, it has a much more subtle and yet I think a very significant effect. It just makes you feel good. And so, I think that's part of the appeal all over the world." - Mr. Murray Carpenter
What is caffeine?
"Caffeine looks remarkably like adenosine. It sits in the receptors for adenosine and nudge them aside and not let adenosine sit there." - Mr. Murray Carpenter
Caffeine is the most widely used drug in the world. Caffeine is a mildly addictive substance. It is an alkaloid; a compound emerged naturally as leaves, bark, or roots in many different plants all over the globe like cocoa beans, kola nuts, tea leaves, and coffee beans are well-known.
In our brain, adenosine is an inhibitory neurotransmitter. It acts as a central nervous system depressant. In normal conditions, it promotes sleep and suppresses arousal.
Adenosine has specific receptors. When adenosine binds to its receptors, neural activity slows down, and we feel sleepy. Adenosine facilitates sleep and dilates the blood vessels, and to ensure proper oxygenation during sleep.
The level of adenosine rises each hour while we awake, and increases our level of sleepiness. The higher concentrations of adenosine inhibit arousal and facilitate drowsiness.
Caffeine acts as an adenosine-receptor antagonist. It sits in the receptors for adenosine and pushes adenosine aside to allow caffeine to work.
The stimulant effect of caffeine comes from how it acts on the adenosine receptors in the neural membrane.
Caffeine wakes us up by fooling adenosine receptors. Adenosine slows down nerve cell activity, and caffeine speeds up activity.
Caffeine found in coffee, tea, and other caffeinated beverages is a xanthine chemical like adenosine. It works to inhibit sleep by blocking adenosine action within the brain, which increases wakefulness. When we drink caffeine, it achieves its stimulating effects by blocking the brain's adenosine processing.
There are many sources to consume caffeine.
Coffee and tea.
Energy drinks and foods.
Soda drinks.
Dark Chocolate.
Exercise supplements.
Medications
What caffeine does to our bodies?
"Coffee remains our primary source of caffeine. We're consuming more caffeine from coffee than from any other beverage, but by ounces, by actually drinks daily, we're consuming more soda pop." - Mr. Murray Carpenter
Caffeine acts as a central nervous system stimulant. It works by blocking the neurotransmitter adenosine's receptors, which make us sleepy, and as a result, we feel more awake.
Caffeine quickly gets into the brain and affects many kinds of neurons (brain cells) in many ways. The most noticeable effect is readiness. We feel awake, energetic, and less tired.
Also, caffeine boosts our energy and mood and makes us more alert and feel good. It can be helpful in the morning or when we are working.
Caffeine is a stimulant. Caffeine keeps us awake, but more is not always better. Caffeine stays in our bodies up to 6 hours after consumption. It can increase heart rate and blood pressure at higher doses. Too much caffeine can push us over the line from alert to jittery, nervous, and anxious.
Caffeine is a drug. It affects our bodies in multiple ways, and we need to pay attention to our caffeine consumption. It has the hallmarks of an addictive substance.
We feel good when we consume caffeine.
We feel lousy when we don't.
Our tolerance to caffeine increases as we continue to consume.
We have withdrawal symptoms when we stop abruptly consuming caffeine.
What are caffeine benefits and downsides?
"It was a brazen, very direct marketing of the caffeine, of the stimulating effect of the drink, and Red Bull was something new at the time." - Mr. Murray Carpenter
There are many benefits and downsides to consuming caffeine. Caffeine can improve memory, concentration, and temporarily reduces our appetite on moderate doses. Too much caffeine can give us the jitters and raise acid levels in the stomach that leads to heartburn.
The benefits of caffeine.
Caffeine boosts sports performance.
Caffeine improves recovery from a workout.
Caffeine protects against disease.
Caffeine boosts sports performance
Caffeine can improve performance with less muscle pain in endurance sports like running, biking, or swimming. Approximately 200 to 400 milligrams (2 to 4 cups of coffee) is sufficient.
Caffeine improves recovery from a workout
Studies show that caffeine can help the body recover quicker after hard physical activities by making and restocking a stored form of fuel called glycogen. Recovery seems to do the best if we combine it with carbohydrates.
Caffeine protects against disease
Caffeine seems to help prevent gallstones and inflammation, among other medical problems. Some studies show that regular caffeine might help prevent certain neurological diseases, like Parkinson's, Alzheimer's, Huntington's, multiple sclerosis, and epilepsy.
The downsides of caffeine.
Caffeine interferes with sleep.
Caffeine raises heart rate.
Caffeine causes headaches.
Caffeine raises blood pressure.
Caffeine interferes with sleep
Too much caffeine can make the body trying to sleep difficult. A moderate amount can cause insomnia in some people, especially if caffeine consumption is close to bedtime. It is best to avoid caffeine in the afternoon and evening if it affects our sleep.
Caffeine raises heart rate
Caffeine is a stimulant and may cause the heart to beat faster. It is a health issue for people who have too much caffeine or are overly sensitive; the pulse may go up too much or stay high too long. It may even feel like the heart beats in an irregular rhythm, sometimes called heart palpitations.
Caffeine causes headaches
Caffeine narrows the blood vessels in the brain. Without caffeine, the blood vessels widen. The resulting boost in blood flow could trigger a headache. We build up a tolerance when we have caffeine every day. Withdrawal from caffeine may result in headaches and body pain. It may be worse if we quit caffeine entirely. It is best to reduce caffeine intake gradually.
Caffeine raises blood pressure
Caffeine can spike blood pressure. It blocks a hormone that keeps arteries wide and releases more adrenaline and raises blood pressure. People who have high blood pressure or heart problems should seek medical advice about how much caffeine they can have.
What is the recommended caffeine amount for people?
"We consume caffeine often in many different products throughout the day. Coffee in the morning and then an energy drink or soda at mid-morning or mid-afternoon or with lunch. And so yeah, there are many different ways that you can get your caffeine." - Mr. Murray Carpenter
A safe amount of caffeine a person can consume without experiencing any adverse symptoms is 6 milligrams of caffeine per 2.2 pounds (1 kilogram) of body weight.
Body Weight Caffeine Cup of Coffee 100 pounds 272 mg 2 to 3 cups 150 pounds 409 mg 4 to 5 cups 200 pounds 545 mg 5 to 6 cups 250 pounds 681 mg 6 to 7 cups
Source: Caffeine safe does calculator
Most healthy adults can safely consume up to 400 mg milligrams of caffeine per day. It is approximately the amount of caffeine in 4 cups of brewed coffee in 08 fl oz.
When caffeine consumption climbs to 700 mg and above per day, we may experience nausea, headaches, sleep difficulties, or increased anxiety.
Name Fluid Ounce Milligram Green Tea 08 fl oz 025 mg Black Tea 08 fl oz 042 mg Dunkin Decaf 10 fl oz 007 mg Dunkin Brewed 10 fl oz 150 mg McDonald Decaf 12 fl oz 008 mg McDonlad Brewed 12 fl oz 109 mg Starbucks Decaf Tall 12 fl oz 020 mg Starbucks Pike Place Brewed Tall 12 fl oz 235 mg Seattle's Best Decaf 12 fl oz 29 mg Seattle's Best Brewed 12 fl oz 260 mg Tim Horton Decaf 10 fl oz 006 mg Tim Horton Brewed 10 fl oz 140 mg 7-Eleven Brewed 16 fl oz 280 mg
Source: Caffeine Content of Drinks
How much is caffeine too much?
Caffeine is a good thing in moderate amounts. It is okay for most healthy adults to consume about 400 milligrams of caffeine a day.
Caffeine can boost energy, memory, and athletic performance. It even seems to protect against certain diseases, like type 2 diabetes and Alzheimer's.
There is a limit to how much caffeine we have in the day, even if it does not affect us. We should pay attention when we consume over 700 milligrams of caffeine a day. It is approximately seven cups of brewed coffee. The over-consumption of caffeine can make us anxious, jittery, affect our sleep, and affect our digestion, blood pressure, and heart rate.
It depends on our genetic, weight, diet, medications, and overall health. Some people are more sensitive to caffeine. If we notice stomach problems, headaches, muscle twitches, sleeplessness nights, or heart palpitations, it might be time to cut back caffeine.
A brief history of coffee.
"In the era of 1950s, people were drinking 53 gallons of coffee a year per capita. There was probably just a coffee machine going in the break room. There was a coffee pot or a percolator probably at the time just cranking in your house all the time.." - Mr. Murray Carpenter
It started in the year 850 in Abyssinia, now modern-day Ethiopia. There was a goatherd by the name of Kaldi, who discovered coffee when he noticed how excited his goats became after eating the beans from a coffee plant.
Coffee plants are woody evergreens that can grow up to 32 feet (10 meters) tall when growing wild. The coffee plant has a white blossom that smells like jasmine with red, cherry-like fruit. Back then, the leaves of the so-called "magical fruit" boiled in water, and the resulting concoction thought to have medicinal properties.
In 1607, Captain John Smith, the Colony of Virginia founder, introduced coffee in America when he shared it with the other Jamestown settlers after he learned about coffee in his travels to Turkey. Coffee was primarily consumed in the Islamic world, directly related to religious practices.
The drinking of coffee wasn't popular in America until the Boston Tea Party of 1773 when making the switch from tea to coffee was a representation of patriotic duty.
Coffee imports by country.
In the 18th Century, our earliest sources of caffeine were cacao from Mexico, tea from China, and coffee bean from Africa. Today, we imported from around the world.
These are the top coffee importing countries in 2019.
United States: US$5.8 billion (19.4% of total coffee imports)
Germany: $3.2 billion (10.7%)
France: $2.7 billion (9.1%)
Italy: $1.6 billion (5.4%)
Japan: $1.2 billion (4.1%)
Source: World's Top Exports
These are the top coffee exporting countries in 2019.
Brazil: US$4.6 billion (15.1% of total coffee exports)
Colombia: $2.6 billion (8.7%)
Switzerland: $2.5 billion (8.3%)
Vietnam: $2.41 billion (8%)
Germany: $2.37 billion (7.9%)
Ethiopia: $836.6 million (2.8%)
United States: $822.5 million (2.7%)
Source: World's Top Exports
Percolator brew coffee versus drip brew coffee.
Percolator brew coffee
Percolators brew more robust and intense coffee because it gets double brewed coffee on the first go. Percolated coffee gets a robust and bold coffee.
The liquid passes through the grounds over and over again. Time is a factor. The longer it brews, the stronger taste the coffee gets. If it brewed too long, the coffee grounds become over-extracted, and the coffee takes on a bitter taste.
Time and temperature matter to percolator coffee. It's up to us to monitor the time and temperature when we brew it on the stovetop. The water should consistently be almost boiling, but not quite. If the water gets too hot, the heat risks burning the grounds, which will impart a bitter taste.
Percolators are great for big batches. They're great if we entertain large groups of people. The giant metal urns we see at the weddings or banquets are percolators. They can make many cups in a short time.
Drip brew coffee
Drip coffee only runs water once through a filer. It filters out both oils and sediment, which give the coffee a cleaner and less intense taste.
Drip coffee passes through the grounds exactly once. There are none of the cyclings we get with a percolator. It tastes milder compare to percolated coffee. Drip coffee will be milder in flavor but will allow the character of the bean to shine through.
A drip coffee maker monitors time and temperature using electronics. We don't have to do as much work as a stovetop percolator.
Percolator Brewed Coffee Drip Brewed Coffee Taste Brew bold and strong Brew clean and mild Appearance May contain oils and sediment Without or free of oils and sediment Flavor Lacking nuance in flavor Noticing subtle flavors easily Best for Large groups at wedding or events Small groups at office or home Attention Requires more attention No attention required
How strategically consume caffeine to improve the performance of physical activities?
"The same people who are very conscientious about everything that they're eating on race day and in the days prior, so why not caffeine? "- Mr. Murray Carpenter
Most professional athletes are conscientious about their diet the day before and after their performance. They understand the benefits of caffeine and systematically fine-tune their caffeine strategy based on when it helps them the most, and how best to consume caffeine to maximize their performance.
Professional athletes are very methodical about their food energy consumption.
Carbohydrates the night before the game
Caffeine before the game
Electrolyte drinks during the game
Protein after the game
Carbohydrates the night before the game.
Carbohydrates are the body's primary source of energy. They are called carbohydrates because, at the chemical level, they contain carbon, hydrogen, and oxygen. Carbohydrates store in the liver and muscles to use for fuel, especially during physical activity.
Carbohydrates enhance athletic performance by improving endurance and delaying fatigue. Pasta, bread, rice, vegetables, and fruit are easily digestible starchy foods.
Potatoes or sweet potatoes
Chocolate milk
Fruits (pineapple, berries, banana, kiwi)
Rice cakes
Pasta, rice, or quinoa
Oatmeal
Dark leafy green vegetables
The symptoms of carbohydrates imbalance are nausea, dizziness, lethargy, or dehydration.
Caffeine before the game.
Caffeine raises the brain's dopamine levels and epinephrine, aka adrenaline, increasing focus and alert and decreasing fatigue and sleepiness. The effects of caffeine last for hours. Caffeinated sports drinks for professional athletes and 1 to 2 cups of coffee an hour before enhancing activities.
Electrolyte drinks during the game.
Electrolytes are minerals in the body that have an electric charge. They are in the blood, urine, tissues, and other body fluids. Electrolytes are essential because they help balance the amount of water in the body. When water goes out of the body, so do electrolytes. And when the body is losing lots of water during physical activities, it is crucial to replace electrolytes.
Sea salt contains electrolytes magnesium, calcium, potassium, and it is less processed. A pinch of sea salt in our water is sufficient.
The symptoms of electrolyte imbalance are muscle spasm, weakness, twitching, or convulsions.
Protein after the game.
Protein is vital to consume after physical activities. It provides fuel, rebuilds muscle tissue that breaks down during physical activities.
Exercise supports muscle growth, but the body can only build upon existing muscles if they recover after each workout. Consuming protein after training helps the tissues heal, prevents the loss of lean mass, and increases the impact of the exercise.
Protein powder or bar
Greek yogurt or cottage cheese
Eggs
Peanut butter
Chicken
Salmon or tuna
A post-workout meal within 30-45 minutes after the game with protein and carbohydrates will enhance glycogen storage and muscle protein synthesis.
Final thoughts.
"If you were getting the big can of Maxwell House or Folgers that… Just a commercial blend, it would be roasted far away from you long before you consumed it, ground it, put it in a can, and then it may be weeks, months before you even crack the can." - Mr. Murray Carpenter
Caffeine is a stimulant, addictive drug. We feel great to consume it, and we feel terrible without it.
Caffeine is everywhere and in many forms. It is in coffee, tea, energy drinks, soft drinks, chocolate, supplements, food, cereals, and medications. Caffeine is available in powder, pills, liquid, concentrated, and in injection doses.
With these in mind, we should be mindful when consuming caffeine. We must be aware of its benefits and subtle side-effects. We use caffeine strategically to improve our work performance at home, at the office, or in physical activities.
Generally, moderated consumption for 400 mg of caffeine a day is excellent for a healthy adult. It is approximately 4 cups of 8 fl oz brewed coffee a day. We don't have to quit or avoid caffeine altogether, but we just have to be aware and be smart about our caffeine consumption.
Interview Summary with Mr. Murray Carpenter
"Be aware of your caffeine consumption and be aware that it's a drug. And because it is a drug and it is affecting you in multiple ways, it makes sense to pay attention to it." - Mr. Murray Carpenter
The Benefits The Downsides Caffeine is a stimulant. It gives us a boost in energy when we are feeling tired and sluggish. Caffeine is a stimulant. It may disrupt our sleep, develop insomnia, and increase anxiety and anger. Caffeine may enhance or improve athletic endurance performances. Withdrawal from caffeine may result in headaches, muscle aches, increase unpleasantness, and edginess. Caffeine may lower the risk of diabetes, decrease the incidence of Parkinson's disease, lower the rate of basal cell skin cancers, and reduce the risk of suicide. Pregnant women and people with high blood pressure or heart problems should avoid caffeine or to consult a doctor.
Coffee was a transplant. It was originally from Africa, then spread through the Islamic world and arrived in Europe until the 17th Century.
Coffee was the primary source of caffeine substance for Americans for a very long time. Coffee began to have competitors in the form of caffeinated sodas in the late 19th Century.
Name Date of Launched Coffee in America 1607 Coca Cola May 8, 1886 Pepsi Cola (Brad's Drink) August 28, 1898 / 1893 Royal Crown Cola 1905 7up June 19, 1929
In the late 19th Century, coffee had the same amount of caffeine as caffeinated sodas. Caffeinated drinks promoted as healthier alternatives to alcohol. Soon they were criticized for their caffeine content.
It is challenging to measure and pay attention to our caffeine consumption as milligrams per product. We drink coffee in the morning, soft drinks at lunch, energy drinks at the gym, and soft drinks or coffee at dinner. It is easy and convenient to pay attention to calories, carbohydrates, protein, and fats are in the food.
We are getting most of our caffeine from coffee. 400 mg about four cups of small size coffee are acceptable for most adults. 700 mg about seven cups of coffee are cautiously over the limit.
For weekend warriors endurance athletes doing 5K or 15K, caffeine can increase and improve athletic performances. The low-end at about 3 to 4 milligrams per kilogram of body weight and the high-end would be about 6 to 8 kilograms.
Interestingly, there seems to be no health risk associated with consuming caffeinated coffee or tea, and there might be some health benefits. However, we know there are serious health risks with consuming sugar-loaded sodas and caffeinate-concentrated energy drinks.
[You can listen to this full interview at the "Art of Manliness." Link]
Further Read and Resources on Caffeine and Coffee
You can find more information about his book, his writing, and his work on his website at MurrayCarpenter.com.
Murray Carpenter's book "Caffeinated: How Our Daily Habit Helps, Hurts, and Hooks Us" is available on Amazon.
What Does a Coffee Plant Look Like? (Link)
The History of Coffee. Ethiopia The Origin of Coffee (Link)
Caffeine Informer. The Authority on Caffeine. (Link)
Center for Science in the Public Interest. American's Food and Health Watchdog (Link)
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