Smart athletes are always looking for a supplement or compound that will give them that extra edge in performance or recovery. A recent study has just identified two highly effective supplements that when taken together provide an even greater advantage regarding recovery and performance than when they are taken by themselves.
Caffeine is the most widely-consumed, behavior-influencing substance in the world. Numerous laboratory and field studies have shown increases in performance when supplementing with caffeine at doses ranging from 3 to 6 mg per kilogram of body weight (300 to 600 milligrams for a 220-pound athlete).
Ever since the World Anti-Doping Agency dropped caffeine from the prohibited substances list, this supplement has become the most popular performance supplement in sports.
Carbohydrate supplements are an important part of any smart athlete’s energy and recovery strategy. Aside from replenishing a valuable muscle fuel source, when a carbohydrate supplement is taken close to exercise it reduces the level of stress (catabolic) hormones in circulation. For example, epinephrine and cortisol are two catabolic hormones produced during intense exercise. This carbohydrate-induced catabolic hormone reduction boosts recovery and increases strength gains.
Caffeine and carbohydrate are two research-proven compounds shown to give athletes a real edge in performance and recovery, but up until just recently, no research has looked at the effects of combining these two.
In this study, scientists decided to look at the effects of combining caffeine and carbs during exercise. The purpose was to investigate the effect of caffeine consumed with and without a carbohydrate supplement on performance but also immune and hormone responses after exercise.
To assess the effects in the lab, 12 male cyclists performed four workouts on the bike after taking a 6 mg per kilogram dose of caffeine or placebo, then during exercise, they consumed a 6% carb’ drink (glucose) or a placebo drink.
Results showed that although caffeine boosted performance significantly, it also increased the production of catabolic hormones and suppressed some aspects of immune function. However, when the athletes consumed the carb supplement with the caffeine, this strategy blocked the large increase in catabolic hormones usually seen after caffeine supplementation. It also prevented a decline in most of the characteristic markers of immune suppression. Best of all, the athletes felt that they had performed their best when the combination of caffeine and carbs was given to them.
What this means to you . . .
Taking caffeine before a workout is great for boosting focus and intensity. However, this research confirmed that caffeine also triggers a high level of catabolic hormones in circulation after the workout. This can impair immune function and muscle-building mechanisms that will make it difficult to recover optimally. Also, a high level of catabolic hormones in the blood leaves the athlete vulnerable to overtraining, poor results and illness.
However, when a carbohydrate supplement is taken with caffeine, it reduces the amount of catabolic hormones flowing around in your blood stream. In turn, this will help reduce exercise-induced immune suppression and give recovery a real boost. Best of all, taking these supplements together should enhance the performance-enhancing benefits of each – that’s synergy!