Energy Drinks in the News – The effects of Alpha-GPC versus caffeine on mood, cognitive function, and performance

Here at GreenEyedGuide.com, my goal is to share the science behind energy drinks and their ingredients. In a study published in the Journal of the International Society of Sports Nutrition, caffeine goes head to head against Alpha-GPC in a battle of jitters and performance metrics. Which do you think is going to win?

This article is Open Access (hurray!) but, because it’s a poster presentation, it’s only two-pages long (aww….). Still, let’s dissect the details, shall we?

 

 

Is A-GPC vs Caffeine a fair fight?

According to the authors of this study, “Alpha-glycerylphophorylcholine (Alpha-GPC) and caffeine supplementation have been shown to improve mental and physical performance.”

[GEG: shown by whom? how convincingly? in what creature?]

All by itself, Alpha-GPC increases the release of the neurotransmitter acetylcholine. Neurotransmitters are chemicals that affect the ways nerves function.

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Book Excerpts

Neurotransmitter 101 – an excerpt from The Energy Drink Guide (written by GreenEyedGuide):

“Speaking of delivering things, a neurotransmitter is a substance that sends a signal to its neighboring cells, prompting a reaction. The neurotransmitter histamine triggers allergic reactions like a runny nose and watery eyes. Serotonin triggers a calming sensation while norepinephrine and epinephrine trigger the “Fight-or-Flight” response in stressful situations. These neurotransmitters and a few others are made from amino acids, all with the help of B6.”

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Alpha-GPC supposedly facilitates learning and memory.
So does caffeine. But which one does it better?

 

What Happened in the Study?

In this study, twenty people got one of four treatments:

  1. Caffeine – 200 mg
  2. Alpha-GPC – 200 mg
  3. Alpha-GPC – 400 mg
  4. Placebo – ???…no helpful details of any kind…

This study was randomized and cross-over, meaning everyone got to try each of the treatments on a different day, in different orders. This study was also double-blind, placebo-controlled, which means neither the scientists nor the participants knew who got what.

When a Research Paper Lets You Down

There are two phrases that burst my bubble of nerdy excitement when I’m reading a scientific study involving caffeine: “…in laboratory rats” and “not statistically significant”.

When an ingredient has promising health benefits….in laboratory rats, it makes me feel like the results are next to meaningless. I get that testing rats can be a precursor to testing people but, in my opinion, there’s too much uncertainty to assume people would see the same benefits.

When results are not statistically significant, half of me wants to stop reading the article. If your numbers are not statistically significant, then it’s all theory and trending assumptions. Yes, sometimes the things that are not “significantly significant” are significant in their importance.

The (Surprising and Disappointing) Results

When the participants had Alpha-GPC, their Serial Subtractions Test scores were ~1 second faster than when they had the caffeine (6.19 + 2.21 s versus 7.32 + 5.67 s). If you’re playing Jeopardy, that could be significant (See what I did there).

When the participants had Alpha-GPC, their Vertical Peak Jump Power was higher than when they had caffeine (2,041.3 + 547.2 W versus 1,920.4 + 689.6 W). Even though these results were depicted in the sole graphic figure in this paper presentation, it’s unclear whether this difference is significant.

When the participants had caffeine, they were more jittery as measured by a Visual Analog Scale for six different moods. Not only was this difference significant, statistically, it’s significant because these people only got 200 mg caffeine. And they were college age people!

  • A healthy adult can have up to 400 mg caffeine per day
  • Most flavors of Monster Energy contain ~160 mg caffeine
  • Some flavors of Rockstar Energy contain ~240 mg caffeine
  • A Starbucks Grande (plain black) coffee contains 330 mg caffeine
  • And 200 mg caffeine led to statistically significant jitters in this study?

What We Don’t Know

  • Whether the participants consume caffeine on a daily basis
  • What dosages of Alpha-GPC have been shown effective (IN PEOPLE)
  • Whether Alpha-GPC does anything meaningful (or “significant”) in terms of memory, mood, or performance (IN PEOPLE)
  • How long people have to take Alpha-GPC before it starts to give them a significant advantage
  • What was in the placebo
  • How the results would have compared if for one round the participants got BOTH Alpha-GPC + Caffeine

What’s Next?

Are you or do you know a grad student studying caffeine? Are you a professor or teacher leading a discussion on energy drinks and their ingredients? Are you looking for a caffeine expert to present to your class or at an event? If so, I want to hear from you!

I’ve studied energy drinks and their ingredients for over 10 years. I am constantly surprised by how many healthy alternatives or “new wave” energy drinks look nothing like their forefathers. I am also surprised how some energy drink rumors just won’t die (e.g., no, taurine does not come from bull sperm). My goal is to guide you, with my green eyes.

Get your copy of MY BOOK: “Are You a Monster or a Rock Star: A Guide to Energy Drinks — How They Work, Why They Work, How to Use Them Safely”

Love what I do?  SUPPORT ME ON PATREON

Let’s connect!

 

 

 

 

 

Energy Drinks Causing Holes in the Brain? Energy Drinks in the News

In October 2017 a news story surfaced that a man suffered a severe brain injury because of excessive consumption of energy drinks. Biochemist and Energy Drink Guide author GreenEyedGuide explains what consumers should take away from this news story.

Read more

Caffeine as a Gym Partner [GreenEyedGuide on Avitae Blog]

Caffeine may not seem like a “must-have” for a workout, but there are three major reasons why people at all fitness levels benefit from consuming caffeine before exercise. Check out this article I wrote for the Avitae blog!

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Don’t miss this article, featuring three major reasons to add caffeine to your next workout:

https://goavitae.com/news/top-10-facts-you-need-to-know-about-caffeine/

  1. Caffeine Improves Performance and Endurance
  2. Caffeine Improves Focus
  3. Caffeine Encourages Fat Burning

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Let’s connect!

Top 10 Facts You Need to Know About Caffeine [GreenEyedGuide on Avitae Blog]

With school back in session, it’s the perfect time for a refresher course in caffeine. Check out this article I wrote for the Avitae blog!

Avitae_8933_Email_Sept_1200x450_1
https://goavitae.com/news/top-10-facts-you-need-to-know-about-caffeine/

Don’t miss this article, featuring everything you need to know about caffeine:
https://goavitae.com/news/top-10-facts-you-need-to-know-about-caffeine/

 

Let’s connect!

The Energy Drink Guide is now on Audible! Listen to “Are You a Monster or a Rock Star” for FREE!

In August 2013 a book I’d been working on for 10 years was finally published! Now, August 2017, it’s available as an audiobook! My only regret is it took me so long to save enough to make this happen – I’m guessing if you’re busy enough to need caffeine, you’re busy enough to prefer an audiobook over the real thing.

Since I first started studying biochemistry and energy drinks in 2003, my biggest goal has been to help people consume caffeine safely.

Here’s how you can listen for free and help me promote “my baby”:

STEP ZERO: Make sure you’re not signed in to Amazon or Audible. If you already have an Audible account, skip to the bottom for Step Three.

 

STEP ONE: Visit this link and get a 30-day trial of Audible along with my book:

http://www.audible.com/offers/30free?asin=B074R1GR94

You should see a page that looks like this:

http://www.audible.com/offers/30free?asin=B074R1GR94

STEP TWO: Click “Sign Up Today & Save” and complete the check-out process

If you already have an Audible Account:

STEP THREE: You can use this link to find my book: 

https://www.audible.com/pd/Health-Fitness/Are-You-a-Monster-or-a-Rock-Star-Audiobook/B074R1GR94/

Audbile Proof of Purchase

That’s it! That’s all! In just a few steps you’ve helped me and put the ultimate guide to the science of energy drinks in your hands (or, ears, I suppose).

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Thank you for helping me share this book. Special thanks to Agent Smith of the Double Cross Committee for bringing my baby to life and for literally giving a voice to all my cheesy puns throughout the book.

Related Posts for the Energy Drink Guide:

 

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