Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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29.01.2011 |
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Creatine-caffeine combination works for all explosive sports
Footballers, sprinters and athletes who do sports that require repeated explosive bursts could benefit from combining creatine with caffeine. After loading up with creatine for a couple of days they perform even better if they then add a dose of caffeine, according to sports scientists from Taiwan in the European Journal of Applied Physiology.
Caffeine & creatine
Caffeine makes cells more sensitive to adrenalin and boosts the metabolic rate of muscle cells. But caffeine also shifts the muscle cells' metabolism in the direction of processes you associate more with endurance sports and continuous physical activity. Continuous administration of caffeine activates the enzyme AMPK and stimulates fat burning, but reduces the amount of ATP.
So heavy continuous doses of caffeine reduce the effect of creatine supplementation. Nevertheless, athletes can benefit from both substances if they start by using little or no caffeine for a couple of days, then load up with creatine, and an hour before a match, competition or training session they take caffeine. In their study the Taiwanese also looked at whether this also worked for athletes who have to make several short sprints in quick succession. And yes, it did work.
Study
On day 6, the students took 6 mg caffeine per kg bodyweight, 60 minutes before they had to sprint. That's the equivalent of 480 mg for a student weighing 80 kg.
The researchers repeated the procedure with placebos.
Results
When the students took caffeine-creatine their heartbeat was slightly higher, and their blood contained a little more lactic acid and glucose.
Conclusion
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