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HIGH RATES OF MUSCLE GLYCOGEN RESYNTHESIS Anonymous
HIGH RATES OF MUSCLE GLYCOGEN RESYNTHESIS AFTER EXHAUSTIVE EXERCISE WHEN CARBOHYDRATE IS CO-INGESTED WITH CAFFEINE.

>This is for my /fit/ muscleheadz. This is pretty cutting edge stuff, just released May of 2008, Anon found it by accident while cruising PubMed.

"We determined the effects of the co-ingestion of caffeine with carbohydrate on rates of muscle glycogen resynthesis during recovery from exhaustive exercise in 7 trained subjects who completed 2 experimental trials in a randomized, double-blind crossover design. Prior to an experiment subjects performed exhaustive cycling and consumed a low-carbohydrate diet. The following morning subjects reported to the lab and rode until volitional fatigue. Upon completion of this ride subjects consumed either carbohydrate (CHO; 4 g.kg BM(-1)) or carbohydrate plus caffeine (CAFF, 8 mg.kg BM(-1)) during 4 h of passive recovery. Muscle and blood samples were taken throughout recovery. Muscle glycogen levels were similar at exhaustion and increased by a similar amount after 1 h of recovery. After 4 h of recovery CAFF resulted in higher glycogen accumulation (313 +/- 69 vs. 234 +/- 50 mmol+/-kg- d.w, P<0.001).
>> Anonymous
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The overall rate of resynthesis for the 4 h recovery period was 66% higher in CAFF compared to CHO (57.7 +/- 18.5 vs. 38.0 +/- 7.7 mmol+/-kg-1 d.w.h-1, P < 0.05). Phosphorylation of CAMKThr286 was similar post-exercise and after 1 h of recovery but after 4 h CAMKThr286 phosphorylation was higher in CAFF than CHO (P<0.05). Phosphorylation of AMPKThr172 and AktSer473 was similar for both treatments at all time points. We provide the first evidence that in trained subjects, the coingestion of large amounts of caffeine with carbohydrate has an additive effect on rates on post-exercise muscle glycogen accumulation compared to when carbohydrate alone is consumed. Key words: Akt , AMPK, exhaustive exercise, CAMK."

http://www.ncbi.nlm.nih.gov/pubmed/18467543?ordinalpos=27&itool=EntrezSystem2.PEntrez.Pubmed.Pub
med_ResultsPanel.Pubmed_RVDocSum

Basically, 8 mg of coffee per kg of body weight with enhances the shit outta your post-exercise nutrition. But still, 8 mg per kg is a huge amount of caffeine to be taking. Let's say a person weighs 160 lbs, that person would need about 581 mg (an average cup of coffee is 135 mg, so about 4 cups). Shit, I wonder if mixing 1-2 cup of coffees with a serving of Surge will have a similar, albeit less pronounced, effect.
>> Anonymous
VIETNAM WATER + REDBULL = BEST RECOVERY DRINK EVAR!!!
>> Anonymous
tl;dr
>> Anonymous
Woah, why am I first hearing about this through 4chan instead of T-nation??! This is incredible, 66% better energy reabsorption? I have a feeling that this is going to completely change the market, caffeine is going to be in a lot more products now.
>> Anonymous
I'm going to try this for my post-workouts. Before it was just chocolate milk, which was awesome, but now:

Coffee + my chocolate milk = Hell yeah, motherfucker
>> Anonymous
I was going to give a longer reply to this thread, but I don't have anything intelligent to add, except, good job on the find OP.
>> Anonymous
so the ultimate PWO dirnk would be like.

caffiene pill opened up and powder mixed in
5g creatine
2 scoops whey
3 scoops dextrose
1 tbsp BCAA powder
>> Anonymous
>>233816

idk man, i think it might need some liquid or something
>> Anonymous
>>233823
water faggot
>> Anonymous
>>233828

o ok

i like kool aid :D
>> Anonymous
I just went running and had some toast and coffee. Is this awesome? Y/N
>> Anonymous
Amazing post OP. Like someone else said, I didn't expect to find this kind of valuable info on /fit/, especially first thing in the morning.

>>234291

No, moar protein you runner faggot

>>233816

THE BEST THE BEST THE BEST
>> Anonymous
Excellent, Surge and caffeine pills FTW.
>> Anonymous
OP here, I'm going to bump this so more lifters can read this piece.
>> Anonymous
>>233754
Sounds like waaaay too much caffeine to me.
>> Anonymous
awesome news
>> Anonymous
From now on for me it's gonna be:

- 2 scoops NO Shotgun (caffiene + BCAA + Glutamine + Creatine / all ethyl ester)

- 1 scoop whey protein mixed in 3/4 cup oats

Actually, that's been pretty much my ideal pre-workout mix for a while. I stick with the protein and oats or a protein bar with a cup of water if I'm working out in the evening and I don't want to stay up all night.
brb SQUATZ
>> Anonymous
holy fuck, i needa buy some caffeine pills!
>> Anonymous
wtf I drink 4 cups a day anyways
>> Anonymous
I'm somewhat in foreign waters here.

I suppose glycogen resynthesis is the repair of microcuts in muscles?
>> Anonymous
i'm a little confused, too...

how much caffeine is that?
>> Anonymous
more important than carffeine,what about cocaine /fit/ ?
>> Anonymous
Ok, well I lift and do a lot of cardio, thing is, I have NO caffeine whatsoever in my bloodstream. I used to drink 12 cans of pop a day 2 years ago, now I don't drink any, or coffee... worst I can handle is a french vanilla once in a while or maybe an ice cappuccino from Tim Horton's. And when I do have some caffeine in large doses, I feel sick and my heart rate jumps and I feel like I'm having an anxiety attack.

What does I do? Is this REALLY that much better? I eat a fucktonne of protein and I've noticed I'm never, ever sore after a workout, no matter how much I go at it (and trust me I do)... only time I was ever sore was on a cheat day and I ingest little protein, the next day my arms felt like they were falling off.
>> Anonymous
Since no one is explaining in laymens (aka fucking retard which I am) terms, I am assuming this is a failtroll.
>> Wanker
Yeah! More coffee for me!
>> Anonymous
dear god, almost 600 mg? That's quite a bit to take all at once...

Just do glucose + maltodextrin, almost as good, and not going to get you ridiculously wired.
>> Anonymous
Thanks OP for the GREAT read. And for you guys that don't understand:

In laymans terms, what this article is saying is that adding caffeine increases the effectiveness of your post-workout meal. Basically after a tough session, the stores of glycogen (sugars that fuel energy) in your muscles are depleted. Science has shown that right after exercising (30 minutes to an hour afterwards) is a fantastic time to take in carbohydrates and protein to refuel and rebuild your muscles. If you don't take in nutrition during this window, your body is still craving energy and since its stores of glycogen are gone, there is a high chance that the body is going to go catabolic. That means that your muscles will be broken down and used for energy instead. Hence why its extremely important to refuel with carbs and protein in a post workout meal.

Now, what these researchers did was add in a metric fuck-ton of caffeine to the PWO meal of carbs, and what they saw was that glycogen stores in the muscles were 66% higher than in the subjects that took carbs alone, which is good. Recovery ability and muscle growth are greatly enhanced this way.
>> Anonymous
Keep in mind that these subjects were glycogen depleted before the day of the experiment, so these results may not be relevant to anyone who isn't on a cyclical ketogenic diet.
Caffeine has been shown to impair glucose transport in people eating normal (not carbohydrate restricted) diets.
For anyone who eats a normal diet, I'd stick to dextrose and alpha lipoic acid PWO for increasing glucose transport and glycogen synthesis.
>> Anonymous
Is a protein drink and a bowl of vegetables immediately after your workout good enough? That's all I do, really.
>> Anonymous
>>234924

>Caffeine has been shown to impair glucose transport in people eating normal (not carbohydrate restricted) diets.

Can you provide sauce? I've never heard of that before.
>> Caffine! Anonymous
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I've heard about all the new shit they discovered about caffeine in recent years. Muscular Development has had a few articles, I should prolly go back and re-read them.

Also: All that caffine revs your metabolism, just sitting still would be like a workout.
>> Anonymous
>>234937
Removal of adenosine decreases the responsiveness of muscle glucose transport to insulin and contractions.
http://www.ncbi.nlm.nih.gov/pubmed/9792534
(caffeine is an adenosine antagonist)
>> Anonymous
>>234967
>http://www.ncbi.nlm.nih.gov/pubmed/9792534

Sorry bro, but that research is a bit dated. These journal articles show that caffeine also stimulates the release of epinephrine in the human body, which is a competitor for that adenosine receptor. Once the epinephrine attaches, caffeine's negative effect on glucose transport is blocked.

>>234924

>Caffeine has been shown to impair glucose transport in people eating normal (not carbohydrate restricted) diets.

Not entirely true, that happens when caffeine is not included with exercise. It's been shown that exercise-induced insulin sensitivity negates caffeine impairment of glucose. In the context of it being taken after exercise with carbohydrates, OP's article is showing the opposite, that it actually speeds along glycogen synthesis, which makes this so exciting.
>http://diabetes.diabetesjournals.org/cgi/content/full/51/3/583

>http://jap.physiology.org/cgi/content/full/92/6/2347?maxtoshow=&HITS=10&hits=10&RESU
LTFORMAT=&fulltext=caffeine+insulin&searchid=1&FIRSTINDEX=0&sortspec=relevance&r
esourcetype=HWCIT
>> Anonymous
Wouldn't this fuck your heart up?
>> Anonymous
>>234985

Lol yea, that's what I was also thinking. I'm guessing the researchers made it such a large amount to be absolutely, positively sure that it was the caffeine that would be producing the results, and not some placebo effect. I'm also going to guess that a much smaller amount would do the job, but probably not to the same extent as happened in the research. Maybe even less than a cup of coffee? Idk, but we'll see in few years.
>> Anonymous
Scholarly debate in /fit/? I'm confused, this almost never happens.
>> Anonymous
>>235014
FUCK YOU SQUATZ POST FEET LOLOLOLOL FAT PEOPLE R SHIT AND I HAVE A SORE PLEASE BE MY DOCTOR FIT AND ALSO TELL ME HOW TO GAIN MUSCLES NIGGA WAT VITAMEN WATER

I am sick of it too :(
>> Anonymous
>>235052
>FUCK YOU SQUATZ POST FEET LOLOLOLOL FAT PEOPLE R SHIT AND I HAVE A SORE PLEASE BE MY DOCTOR FIT AND ALSO TELL ME HOW TO GAIN MUSCLES NIGGA WAT VITAMEN WATER
Will be my generic reply.
>> Anonymous
Not true until T-nation says so.
>> Anonymous
>>235052

VIETNAM Water. lern2spl
>> Anonymous
>>235014
How is this scholarly?

Half of it is morose blabbering from people going "FUCK YEAH, CAFFEINE!"
>> Anonymous
>>235195

It was posted right after those two exercise nerds were discussing the effects of caffeine, in these posts:

>>234982
>>234967
>>234924
>> Anonymous
I thought caffine fucks up your body in large amounts? Is the muscle effect going to really balance at the nerve damage?
>> Anonymous
>>235378

That's dependant on bodyweight and caffeine tolerance. A person not used to having any caffeine and suddenly starts taking large amounts, he's going to get messed up. I'm addicted to the stuff, legal narcotics is what it is. I need at least two cups of coffee in the morning to get started, and also 2 more cups in the afternoon at work.

Here's more info from Wikipedia:
http://en.wikipedia.org/wiki/Caffeine#Caffeine_intoxication