Nu­tri­tion Knowl­edge Cen­tre

Australian Natural Bodz - - Contents -

Cof­fee bet­ter stim­u­lant than caf­feine pill. Over drink­ing wa­ter can be fatal! Fruc­tose makes you fat­ter and lazier. Olive Oil Com­pound has an­abolic prop­er­ties. Skip break­fast to lean up faster.

Fit­ness fa­nat­ics, body­builders and other strength ath­letes train bet­ter after two cups of cof­fee than after a pill con­tain­ing caf­feine, write Bri­tish sports sci­en­tists Dar­ren Richard­son and Neil Clarke soon in the Jour­nal of Strength and Con­di­tion­ing Re­search.

Study The re­searchers got nine trained male stu­dents to do a sim­ple two­sets to fail­ure bench press work­out on dif­fer­ent oc­ca­sions.

On one oc­ca­sion the sub­jects drank two cups of cof­fee an hour be­fore start­ing their work­out [COF]. The stu­dents con­sumed 0.15 g in­stant cof­fee per kg body­weight. That pro­vided them with 5 mg caf­feine per kg body­weight. On an­other oc­ca­sion the sub­jects drank two cups of de­caf­feinated in­stant cof­fee an hour be­fore start­ing their work­out [DEC]. The stu­dents con­sumed 0.15 g de­caf­feinated in­stant cof­fee per kg body­weight.

On yet an­other oc­ca­sion the sub­jects drank two cups of de­caf­feinated in­stant cof­fee an hour be­fore start­ing their work­out, and took caf­feine pills as well [D+C]. The stu­dents con­sumed 0.15 g de­caf­feinated in­stant cof­fee and 5 mg caf­feine per kg body­weight.

On an­other oc­ca­sion the stu­dents just took caf­feine pills an hour be­fore do­ing their strength train­ing [CAF]. They then con­sumed 5 mg caf­feine per kg body­weight. Fi­nally, the stu­dents were given a placebo on one oc­ca­sion an hour be­fore the work­out. [PLA]

Re­sults The sub­jects man­aged more reps when they did squats after drink­ing or­di­nary cof­fee, or de­caf­feinated cof­fee plus caf­feine than when they had been given a placebo, caf­feine pills or de­caf­feinated cof­fee. Ap­par­ently cof­fee con­tains more stim­u­lants than just caf­feine ­ or pos­si­bly sub­stances that re­in­force the stim­u­la­tory ef­fect of caf­feine.

Con­clu­sion “The prac­ti­cal im­pli­ca­tions of the present studyudy are that the in­ges­tion of caf­feinated cof­fee, pro­vid­ing 5 mg•kg­1 of caf­feine (ap­prox­i­mately tely two large cups i.e. 300 ml per cup) prior to re­sis­tance ex­er­cise, can en­hance per­for­mance”, ce”, the re­searchers wrote.

“Fur­ther re­search should be con­ducted to ob­serve if en­hance­ments in per­for­mance cann be pro­cured from a lower dose of caf­feine from cof­fee, for ex­am­ple 3 mg/kg­1, which would be a more prac­ti­cal amount of cof­fee to drink (ap­prox­i­mately 1 large cup i.e. 300 ml).”

Ref­er­ence: J Strength Cond Res. 2016 Feb 12.

Photo by Steve Jones

chauny tay­lor

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