Sup­ple­ment Cen­tral

Australian Natural Bodz - - Contents -

A lit­tle caf­feine makes your pre work­out shake more ef­fec­tive. Fenu­greek Boosts testos­terone. Vi­ta­min D boosts the an­abolic ef­fect of L leucine.

If you make sure your mus­cle cells get enough amino acids be­fore, dur­ing or after your work­out, you’ll build up strength and mus­cle mass faster. You can prob­a­bly make your pre- and post-work­out nu­tri­tion even more ef­fec­tive if you add a small amount of caf­feine. We de­duce this from a Dutch study pub­lished fif­teen years ago in the Jour­nal of Ap­plied Phys­i­ol­ogy. Study The study we’re talk­ing about here was funded by No­var­tis. The idea be­hind the study was to find a so­lu­tion to a prob­lem that many ath­letes who use en­ergy drinks com­plain about. Dur­ing train­ing ses­sions or com­pe­ti­tions they some­times find it dif­fi­cult to keep the stuff down. The re­searchers wanted to find out whether the body re­acts bet­ter dur­ing ex­er­tion to a sports drink with caf­feine added. On three dif­fer­ent oc­ca­sions the re­searchers gave ten well-trained men aged be­tween 18 and 25 ei­ther wa­ter, or a sports drink con­tain­ing elec­trolytes and 7 g car­bo­hy­drates per 100 ml [CES], or a sports drink con­tain­ing elec­trolytes, carbs and 15 mg caf­feine per 100 ml [CES+Caf]. After the sub­jects had drunk the wa­ter or sports drink, the re­searchers got them to cy­cle hard. The car­bo­hy­drates the re­searchers added to the drink were 3-O-D-methyl-m-glu­cose [3-OMG] and rham­nose. The gut cells don’t au­to­mat­i­cally ab­sorb 3-O-D-methyl-glu­cose. To do so they need en­ergy, in the form of ATP mol­e­cules. The ATP mol­e­cules en­able trans­port pro­teins in the gut cells to func­tion. This is the case not only for 3-O-D-methyl-m-glu­cose, but also for glu­cose, amino acids and pep­tides. To ab­sorb rham­nose, how­ever, the gut cells do not re­quire any en­ergy: it’s ab­sorbed pas­sively. Re­sults In the sub­jects’ urine the ra­tio of 3-O-D-methyl-m-glu­cose to rham­nose al­tered as a re­sult of the pres­ence of caf­feine, the re­searchers dis­cov­ered. The rel­a­tive amount of 3-OD-methyl-m-glu­cose in­creased. That means that caf­feine boosts the up­take of glu­cose dur­ing phys­i­cal ex­er­tion. It’s worth men­tion­ing that not all sub­jectss re­acted pos­i­tively to caf­feine. For one of them, the ad­di­tion of caf­feine had the re­verse ef­fect. There’s a pretty good chance that your pre-work­out shakes will be more ef­fec­tive if you take a bit of caf­feine at the same time. A cup of cof­fee should pro­vide enough caf­feine to do this. Ref­er­ence: J Appl Phys­iol (1985). 2000 Sep;89(3):1079-85.

Photo by Steve Jones

me­gan granville

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.