Caffeine impressively refuels muscles after workouts

There is a new recipe for growing faster and stronger, and it involves coffee.  Lots and lots of coffee.

Muscles regained 66% more glycogen in the four hours after intense exercise when athletes took the equivalent of five or six cups of coffee with carbohydrates than when they ate carbohydrates alone, reported John A. Hawley, Ph.D., of the Royal Melbourne Institute of Technology University.

In a nutshell (thanks to reader Chris's fine tuned sense of summarizing), here's what the study found: one hour after exercise, muscle glycogen levels had replenished to the same extent whether or not the athlete had the drink containing carbohydrate and caffeine or carbohydrate only Four hours after exercise, the drink containing caffeine resulted in 66% higher glycogen levels compared to the carbohydrate-only drink.  Throughout the four-hour recovery period, the caffeinated drink resulted in higher levels of blood glucose and plasma insulin.

The study found: "Glycogen, the muscle’s primary fuel source during exercise, is replenished more rapidly when athletes ingest both carbohydrate and caffeine following exhaustive exercise."If you have 66 per cent more fuel for the next day's training or competition, there is absolutely no question you will go farther or faster," said Dr Hawley. 

The research found during the placebo-controlled double-blind study that one hour after exercise, muscle glycogen levels had replenished to the same extent whether or not the athlete had the drink containing carbohydrate and caffeine or carbohydrate only. But, after 4 hours - the caffeine resulted in much higher levels of blood glucose and plasma insulin - leading to a faster recovery.

The catch?  A whole lot of caffeine was used to see the results. The  researchers used a high dose of caffeine to establish that it could help the muscles convert ingested carbohydrates to glycogen faster. However, because caffeine is not always the best thing if you are intolerant, suffer from sleeplesness or already have had caffeine throughout your day, the next step is for the researchers is to try the study without downing 8 mg of caffeine per kilogram of body weight, or the equivalent of drinking 5-6 cups of strong coffee. 

 Dr. Hawley said he does not kow exactly how this all works.   However, the higher circulating blood glucose and plasma insulin levels are likely to play a part, as well as the rise in  activity of several signaling enzymes, including the calcium-dependent protein kinase and protein kinase B (also called Akt), which have a part in the refueling of muscles.

For those who want to try, but have a hard time with downing 50-72 ounces of coffee,  there are numerous energy drinks that pack the punch.  Redline, Spike Shotgun and  Worldwide ThermoRush have a heavy dose of caffeine to help you gain that extra edge to your workout regime.

The study was supported by a research grant from GlaxoSmithKline (U.K.). and can be read at http://www.the-aps.org/press/journal/08/25.htm  
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