Creatine Performance
Does Pure Caffeine Hamper Creatine Effects On Workout And Performance?
Pure caffeine and creatine are two sports nutrition products that were touted “ergogenics that work as claimed” as declared by the American Diabetic Association, the American College of Sports Medicine and the Dietitians of Canada in March 2009. An ergogenic supplement is a product that boosts physical performance, stamina or recovery that is useful for athletes and bodybuilders. Because of what they can do to the body, both pure caffeine and creatine are contained in many supplements and sports formula. The International Olympic Committee allows the intake of supplements that has creatine while pure caffeine intake is limited up to a certain amount.
As a central nervous system stimulant, pure caffeine boosts physical performance and stamina by reducing the consciousness of exertion of the athlete, hence, allowing him to do more than when he is aware of the effort. Additionally, pure caffeine also aids in the deployment of free fatty acids as a source of energy, thus, curbing the utilization of carbohydrates, consequently sparing muscle glycogen. Fats can provide more formidable energy at nine kilocalories per gram as compared to protein and carbohydrate, both of which producing four calories only.
A review published in September 2008 by the Department of Kinesiology California State University probed into the physiological effects of caffeine intake on one-repetition maximum muscular strength. Twenty-two resistance-trained men were given either six milligrams of caffeine per kilogram of body weight or placebo. All of them did not ingest caffeine two days before each performance-based study. Significant change in leg or bench press performance was not observed. However, an increase in endurance by 11 to 12 percent was recorded owing to caffeine intake. The results spotlight pure caffeine as a significant supplement for athletes and bodybuilders as increased endurance lead to higher peak power results when working out with brief or no rest intervals, or when working out large muscle groups with heavy weights.
The capability of caffeine to increase the release of testosterone due to resistance exercise was demonstrated in a research published in April 2008 in the International Journal of Sport Nutrition and Exercise Metabolism. Testosterone aids in constructive metabolism, hence, aids in advancing rapid recovery by cultivating an environment conducive for muscle growth. This benefit can be thwarted by huge quantities of caffeine by stimulating the release of more cortisol, leading to a catabolic condition due to the decrease in the testosterone-to-cortisol ratio. It was noted that 400 to 600 milligrams is the recommended dose range deemed to achieve the beneficial effects of pure caffeine.
Current reports demonstrate that moderate intake of caffeine does not cause dehydration or electrolyte imbalance. But when the situation calls for quick rehydration, caffeine-free drinks are recommended. Excessive pure caffeine intake can be potentially hazardous, and its side effects include anxiety, dependence, palpitation, GI upset, jitteriness and insomnia.
Creatine acts by effectively sustaining recurrent short surges of vigorous activity. It is the most popular performance boosting supplement used by powerlifters and bodybuilders. It successfully improves anaerobic energy systems for vigorous resistance physical training. Many studies of creatine have shown its ergogenic properties. A study published in May 2009 showed that the loading of creatine for five days rapidly and significantly enhanced average anaerobic power during resistance training, than just training alone. Two days after creatine uptake, body improvement was noted, although the most significant ergogenic effect took place after five days.
Fusing pure caffeine and creatine was expected to produce a synergistic effect. However, a 1996 study had shown that caffeine negates the ergogenic benefits of muscle creatine loading. A follow-up research employing the same procedure came to the conclusion that caffeine hinders phosphocreatine resynthesis while recovering.
However, the two studies did not convince many strength trainers because of the crossover design implemented. Normally, a crossover design is esteemed because the researchers compare the effects of drugs or substances on the same subjects, instead of comparing two different groups taking different substances. So in this study, one group was administered with creatine, after three weeks, they were switched to placebo. The other group is given placebo first, and after three weeks, were switched to creatine. Then performance tests were conducted during each administration.
However, the problem here, as pointed out by the American College of Nutrition, lies with the long-lasting effects of the substances administered so a certain period long enough to wash these effects out must be allowed to pass before administering the second supplement. In the case of the said studies, the washout period was three weeks. Later studies have shown that creatine’s effect is fully diminished after at least four weeks. Heightened levels of creatine may also be sustained through consumption of creatine-rich foods like red meat, thus all the more prolonging the effect of creatine. Hence, the research design of the two studies earlier ran short of at least one week in their washout period. This means that creatine still had an effect when the subjects were switched to placebo, therefore, affecting the results. The two studies also demonstrated that the administration of caffeine did not hamper creatine filling up the muscle.
Having clarified the matter, maximize the intake of pure caffeine and creatine by using them according to your actual training targets. If you aim to shed off fat, boost endurance capacity and muscle preservation, then ingesting pure caffeine will benefit you. You can maximize creatine when you take it during strength training and muscle-building but make sure to rehydrate and keep away from frequent pure caffeine intake.
About the Author
To learn more about the benefits of pure caffeine and creatine and where to source them, please check out PureBulk which specializes in nutritional supplements like pure caffeine and creatine, bulk powders, amino acids, plant extracts and wholesale nutritional raw materials, and caters to customers across the globe. PureBulk is dedicated to providing its clients with honest, transparent and accessible service and the assurance that it does not use fillers, cutters, taste additives, dyes or anti-caking agents for its products. PureBulk products are priced reasonably and can be sold from 25 grams to a thousand to suit your needs.
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