Tatyana

Ok I want to know the science of the insulin resistance and caffeine thing!

Maybe INSTANT coffee, not so good, but proper double expresso with a little extra water!

Soya milk latte are one of my 'cheats' but can't drink them everywhere all the time cause a lot of soya milk is really full of sugar and CRAP as well. Costa's uses a plain soyamilk, as does AMT (but their's tastes POO). Starbucks uses sugar laden one, no surprise there!

If you do the serious BB cutting, and dairy is OUT, ALWAYS check your soya milk. Funny thing, the 'fresh' stuff in the coolers in supermarkets has more RUBBISH in it than the tetrpack variety in England.

Johnny bravo

I drink about 10-12 cups of coffee a day and I have no problems with creatine absorbsion or be dehydrated. I think it helps a little the caffein but theres hardly any in a normal cup of coffee I think it only gets affected if you take the caffein tablets

Johnny bravo

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Will drinking coffee have the same effect as caffeine?
It's a mistake to assume that the effects of caffeine always extend to caffeinated drinks such as coffee.

In a study carried out at the University of Guelph, researchers attempted to distinguish between the effects of caffeine taken as a capsule or in the form of coffee [1].

Subjects were assigned to one of five groups, and asked to run on a treadmill to the point of voluntary exhaustion.

The first group received a placebo (a placebo is a "fake" supplement used to reduce the influence of faith and belief in a treatment on the results of a study).

Group two used caffeine capsules. The other three groups consumed either coffee, decaffeinated coffee, or decaffeinated coffee with caffeine added.

Interestingly, the researchers found no differences in run time among the three trials where coffee was used. The results were no different from the placebo trial.

In sharp contrast, six of the nine subjects had their longest run after taking the caffeine capsules, increasing their run time to exhaustion by approximately 10 minutes.

In short, it appears that some component of coffee interferes with the performance enhancing effects of caffeine.

This isn't surprising, considering that when coffee beans are roasted, ground, and extracted in hot water, there are literally hundreds of other compounds dissolved along with caffeine.

A 1992 study shows that when one of these compounds was injected into rats, it actually slowed heart rate and lowered blood pressure, whereas caffeine has the opposite effect.

A complete review of coffee, caffeine, exercise and weight loss is available elsewhere on this site.

Should I take creatine before exercise?
I suggest taking creatine after exercise. A research group led by Professor Roger Harris showed that levels of creatine following supplementation in the muscles of an exercised leg rose by 38%. In the rested leg, creatine levels only increased by 26% [2, 5].

I don't know of any benefit linked with taking creatine before exercise [4]. In fact, creatine taken during (or just before) exercise appears to interfere with the performance gains linked with prior creatine loading [6].

Can I use creatine and caffeine together?
Back in 1996, researchers from Katholieke Universiteit Leuven in Belgium showed that caffeine interferes with some of the performance-enhancing effects of creatine [7].

They supplemented a group of nine healthy male volunteers for six days with creatine, creatine and caffeine, or a placebo.

Creatine increased muscular performance by 10-23%. However, when creatine was combined with caffeine, the caffeine appeared to "block" the performance-enhancing effects of creatine.

Creatine and caffeine taken together both raised creatine levels in the muscle to the same extent as creatine alone. But it was only the latter treatment that improved performance.

In a later study, the same research group thinks they've found out why it happens [3].

A group of ten men took part in five different trials. Each trial was separated by five weeks.

• Four days of creatine loading at 20 grams per day.

• Three days of caffeine intake at 5 milligrams per kilogram (2.2 pounds) of bodyweight.

• Creatine loading plus caffeine intake (a combination of the first two treatments).

• A single dose of 5 milligrams of caffeine per kilogram (2.2 pounds) of bodyweight before exercise.

• Placebo.

Before and after each treatment, the researchers measured the contraction and relaxation time of the quadriceps (the muscles on the front of your thigh) during electrically stimulated muscle contractions.

Why is relaxation time important?

The quicker a muscle can relax, the quicker it can contract again. This might offer a benefit during certain types of sport, especially those involving sprinting.

Five days of creatine loading shortened relaxation time. Three days of caffeine intake, on the other hand, with or without creatine, increased relaxation times by approximately 10%. But a single dose of caffeine had little impact on relaxation time compared to the placebo.

But this doesn't mean that creatine and caffeine should never be used together.

It's important to remember that both studies used very large doses of caffeine (five milligrams of caffeine per kilogram of bodyweight).

For someone weighing 180 pounds (around 82 kilograms), that's more than 400 milligrams of caffeine. To put this figure in context, one cup of coffee contains 65-115 milligrams of caffeine. Soft drinks contain 10–50 milligrams of caffeine per 12-ounce serving.

What's more, previous research has used creatine dissolved in warm caffeinated drinks, such as coffee or tea.

In other words, only high doses of caffeine have been shown to interfere with the performance-enhancing effects of creatine. A cup of coffee or tea won't have the same negative impact.

The creatine supplement used in the program was Creatamax 8000GL, while the caffeine came from a few Pro Plus capsules mixed with water.

Recommended Links

Burn the Fat Feed The Muscle is an easy-to-follow fat-burning exercise and diet program that works.

The Ultimate Diet 2.0 is possibly the most comprehensive and complete guide to losing stubborn body fat ever written.

Johnny bravo

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Q: I heard that creatine and caffeine can be consumed at the same time. But an article I read claims caffeine inhibits the absorption of creatine into muscle tissue. Which is true?
A: There was a controversial research study published in 1996 in the Journal of Applied Physiology about creatine and caffeine; however, if you study that article closely, you'll find that caffeine had no effect on creatine uptake into muscle. A more recent study by Vanakoski, et al. in 1998 investigated the pharmacokinetics of caffeine and creatine, both alone and in combination. They reported when creatine was used alone or even in combination with caffeine that, "creatine was rapidly and efficiently absorbed, as reflected by plasma concentrations." Because researchers concluded that creatine was efficiently absorbed even when combined with caffeine, it does not appear from the results of this study that caffeine exerts a negative effect on the uptake of creatine into muscle tissue.

hackskii

Woman, dont you believe anything I say?:axe:


Caffeine Dramatically Raises Blood Sugar After Meals

In the recently released study on the effects of caffeine on diabetes, it was found that after a meal, those who had been given caffeine had a 21% increase in their glucose level and their insulin levels rose 48%.

Dr. James Lane, professor of psychiatry at Duke University, who led the study, said: "In a healthy person, glucose is metabolized within an hour or so after eating. Diabetics, however, do not metabolize glucose as efficiently. It appears that diabetics who consume caffeine are likely having a harder time regulating their insulin and glucose levels than those who don't take caffeine.”

“The goal of clinical treatment for diabetes is to keep the person's blood glucose down. It seems that caffeine, by further impairing the metabolism of meals, is something diabetics ought to consider avoiding. Some people already watch their diet and exercise regularly. Avoiding caffeine might be another way to better manage their disease. In fact, it's possible that staying away from caffeine could provide bigger benefits altogether."

The results of this study confirm an earlier study at the University of Guelph conducted by biologist Terry Graham. In overweight people with either insulin resistance syndrome or type 2 diabetics, caffeine caused insulin levels to soar and remain elevated for more than three hours after they had taken even small amounts of caffeine. In pregnant women, who already suffer from an insulin-resistant state due to the increase in hormones during pregnancy, caffeine made their insulin resistance much worse.


Here you go! :tongue10:

__________________
"Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin


Scott


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hackskii

A snip of an article by Bill Phillips.
Oh and the bold twards the bottom is also a suggestion of insulin resistance and caffeine too Tatyana.
I have many other refrences from doctors and books at home but apon request I can hammer this issue home:axe:

BP: Readers have asked if there are any supplements they can take in the morning, before exercise, that might boost fat loss. Are there?

TA: There is something you can do that helps; in fact, I've discovered something very powerful which helps you increase the amount of fat burned during aerobic exercise, as well as increasing the release of adrenaline, which helps psyche you up a bit--especially early in the morning! This stuff also helps prevent the exercise-induced decrease in intramuscular potassium, which also plays an important role in keeping water inside the cell. This compound even helps spare glycogen. When you are running out of glycogen, there is a signal to start the breakdown of muscle protein and convert it to glucose. This process is called "gluconeogenesis." Glycogen will also assist in keeping water inside the cell, which, as we've already discussed, is very important.
Fortunately, the compound I'm talking about is readily available, legal, affordable, and has no serious side effects. It's called caffeine. Yes, regular ole caffeine. Not only does it do all the stuff I already mentioned,2,10,13,23,30 studies show caffeine helps increase performance, too. For example, in one study caffeine users were able to bicycle for 96 minutes until exhaustion, instead of 75 with a placebo, and gluconeogenesis decreased by 55%.30 What this means is that the muscle was using just half as much glycogen when caffeine was present--intramuscular triglycerides were used; thus, less water left the cell. In another similar study, but with competitive cyclists, caffeine users exercised for 90 minutes until they gave up, compared to 75 minutes for non-caffeine users. And what is even more interesting is that the caffeine group burned 1.31 grams of fat per minute, compared with .75 in the placebo group.10 That's almost twice as much! Yet another study showed that exercising subjects who were using caffeine were able to work for 79 minutes versus 49 minutes [placebo group] until exhaustion.18 Caffeine also increases resting metabolic rate by up to 15%.1,3
All of these studies were using dosages producing urinary concentrations below the level accepted by the International Olympic Committee [12 mcg/ml].29
Now keep this in mind: the optimal effect from caffeine is when the glycogen deposits are low33--for example, after an overnight fast--and when the user is not tolerant or used to caffeine use.14 Thus, you should definitely cycle caffeine. Taking caffeine all the time not only lowers its effects but could also induce insulin resistance,26 which is something we must avoid.
I try to use caffeine only on the mornings I do aerobic exercise, which, during the dieting phase of my Anabolic Burst Cycling Program, is 3 or 4 mornings a week, for 30-45 minutes per session. I drink one liter of water five minutes prior to exercise. I also take in a couple hundred milligrams of caffeine as soon as I get up. Optimally, I like to take this caffeine at least 30-45 minutes before I start my cardio.

__________________
"Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin


Scott


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