Post-Workout Coffee Boosts Glycogen Repletion by Up to 30% and May Even Have Sign. Glucose Partitioning Effects

 http://suppversity.blogspot.ru/2015/10/post-workout-coffee-boosts-glycogen.html

Yes, I do suggest that it may be beneficial to drink these two and another two cups of coffee w/ lots of sugar after your workout - if you are an athlete, at least.

A delicious and refreshing pre-workout coffee or just plain caffeine from pre-workouts are probably on the supplement list of most of the SuppVersity readers. Whether the same is the case for a post-workout coffee, let alone caffeine tablets, though, is questionable. Just as questionable, as the common belief that you better stay away from coffee at any time after your workouts, by the way.

If you look at the existing literature, the effects of post-workout caffeine ingestion are not exactly an intensely researched area. And still, the evidence does more or less strongly support the notion that a post-workout coffee could be as beneficial as its pre-workout analog - in a different area.

 Initial evidence that the post-workout ingestion of caffeine may have beneficial effects on post-workout gylcogen resynthesis and thus an important part of the recovery process comes from a 2004 study by Battram et al. (2004). Back in the day, Battram assumed - just like you probably did - that the ingestion of caffeine after prolonged exercise would impede the resynthesis of proglycogen and macroglycogen carbohydrate supplementation in humans.

Figure 1: Total glycogen [proglycogen (PG) macroglycogen (MG)] glycogen concentrations during 5 h of recovery in the placebo trial (A) and caffeine trial (B | Battram. 2004).

As you can easily see if you compare the data in Figure 1 (A) for the placebo trial with the data in Figure 1 (B), which was generated in the trial in which the healthy young men who participated in Battram's study received a whopping dose of 6mg/kg of caffeine, there is no ill effect on post-workout gylcogen resynthesis even with high dose caffeine supplementation.

"In conclusion, Caf ingestion does not impede the resynthesis of PG or MG after an extensive depletion of muscle glycogen and with the provision of exogenous dietary carbohydrate" (Battram. 2004).

As surprising as this may be in view of the inhibitory effect of caffeine on full-body glucose uptake (in Battram's study there was also a significantly higher blood glucose concentration in the caffeine
trial), Battram's results are still no outliers. Rather than that, a follow up study by Pedderson et al. found that, in trained subjects, coingestion of large amounts of Caff (8 mg/kg BM) with CHO has an additive effect on rates of postexercise muscle glycogen accumulation compared with consumption of CHO alone" (Pedderson. 2008).

Even though Beelen's study does not support the the superior effect of caffeine on muscle gylcogen, it does at least show that the effect (if it occurs) would probably be identical for fast- and slow-twitch muscles and thus similarly beneficial for strength and endurance athletes (Beelen. 2011).

So, there is no doubt that this works? Well, as usual, there is doubt. Another 2011 study by Beelen et al. did not find the same increases in glycogen resynthesis. It is well possible, though that this was due to either the fact that they pumped their subjects up with even higher amounts of carbs, though (1mg/kg/h in Pedderson vs. 1.2mg/kg/h in Beelen) and lower amounts of caffeine (15% less). In view of the fact that the exercise protocol used in the study only halved the glyocogen levels of the subjects, while it was reduced by >75% in the Pedderson study, the lack of effect may also be a result of the lack of full glycogen depletion in Beelen's study (unfortunately, the authors don't provide their values only in arbitrary units - that's why I can't tell you with certainty to which degree this may have influenced the results).

In that, it is important to point out that the increased glycogen resynthesis in Pedderson's randomized, double-blind crossover study, in which the young well-trained subjects performed intermittent exhaustive cycling and then consumed a low-CHO meal before they rode until volitional fatigue and consumed either

• CHO [4 g/kg body mass (BM)] alone or
• CHO [4 g/kg body mass (BM)] with Caff (8 mg/kg BM)

at the beginning of the 4 h of passive recovery phase, did not occur at the expense of the restoration of the high energy substrates ATP and PCr (see Figure 2) - since the latter two are especially relevant for people who lift weight, sprint and do other high intensity stuff, there's no reason to believe that the caffeine + sugar post-load was something only endurance athletes could use.

Figure 2: High dose caffeine (8mg/kg) increases glycogen resynthesis after exhausting workouts without having ill effects on the resynthesis of ATP and PCr (Pedderson. 2008).

Apropos "using" this strategy: Another three years later, Taylor et al. (2011) expanded on the results of Battram (2004) and Pedderson (2008) in a study in which they went beyond testing the mere amount of glycogen that was transported into the muscle and evaluated its effect on the subjects' performance in a post-recovery high-intensity interval-running capacity test.

Figure 3: Exercise capacity during the Loughborough Intermittent Shuttle Test for the carbohydrate (CHO), CHO plus caffeine (CHO+CAFF), and water (WAT) trials. Lines represent individual subject responses (Taylor. 2011).

As you can easily see in Figure 3, the HIIT advantage, which was tested 4h after the glycogen-depleting exercise protocol and the ingestion of 1.2g/kg carbohydrate +/- 8mg/kg caffeine via an Intermittent Shuttle Test (LIST) to volitional exhaustion, was about as pronounced as the glycogen-advantage Pedderson et al. observed three years before (albeit with some inter-individual differences).

Why would you say caffeine may have a partitioning effect? The answer is easy: While fat cells need insulin to transform and store significant amounts of glucose, muscle cells don't - specifically after workouts the increase in GLUT-4 receptor expression and glucose uptake occurs largely without requiring insulin as a trigger. Now, caffeine's ill effects on blood glucose are due to its ability to block the insulin signalling via beta-adrenergic activity (Thong. 2002). It should thus reduce the glucose uptake by the fat cells while decreasing the rate, but not the total amount of glucose that is taken up and stored by the muscle... speaking of rate and total amount: This hypothesis is fully in line with the initially cited study by Battram et al. who observed just that: a decreased rate, but identical total increase in muscle glycogen.

So why haven't we been taking our post-workout caffeine for years, now? Well, I guess the reason is that it is not sure how the effects of caffeine on the sympathetic nervous may effect other factors of the recovery process. In view of the fact the central nervous system will be "on fire" after any workout, though, it is questionable whether adding in 400-800mg caffeine will actually affect its recovery.

A better reason for not (yet) subscribing to the post-workout caffeine binges would thus be that (a) few of us actually need to refill their glycogen stores in 4-6h after a workout and that we (b) have no real clue what the mechanism is. If it was actually - as some of the data would suggest - a selective inhibition of fat cell glucose uptake (see box on the right), even those of us who don't have to restore their glycogen stores as fast as possible may see beneficial effects on body composition. If, on the other hand, it works by stimulating the intestinal absorption of glucose, only (cf. Van Nieuwenhoven. 2000), the real world implications for the average trainee would be significantly less pronounced | Comment on Facebook!

References:

• Battram, Danielle S., et al. "Caffeine ingestion does not impede the resynthesis of proglycogen and macroglycogen after prolonged exercise and carbohydrate supplementation in humans." Journal of Applied Physiology 96.3 (2004): 943-950.
• Beelen, Milou, et al. "Impact of caffeine and protein on postexercise muscle glycogen synthesis." Med Sci Sports Exerc 44.4 (2012): 692-700.
• Pedersen, David J., et al. "High rates of muscle glycogen resynthesis after exhaustive exercise when carbohydrate is coingested with caffeine." Journal of Applied Physiology 105.1 (2008): 7-13.
• Taylor, Conor, et al. "The effect of adding caffeine to postexercise carbohydrate feeding on subsequent high-intensity interval-running capacity compared with carbohydrate alone." International Journal of Sport Nutrition andExercise Metabolism 21.5 (2011): 410.
• Thong, Farah SL, and Terry E. Graham. "Caffeine-induced impairment of glucose tolerance is abolished by β-adrenergic receptor blockade in humans." Journal of applied physiology 92.6 (2002): 2347-2352.
• Van Nieuwenhoven, M. A., R-JM Brummer, and F. Brouns. "Gastrointestinal function during exercise: comparison of water, sports drink, and sports drink with caffeine." Journal of applied physiology 89.3 (2000): 1079-1085.

Caffeine - 3mg, 6mg or 9mg/kg? What's the Optimal Dosage for Lifting & HIT Cycling and What About the Side Effects?

 http://suppversity.blogspot.de/2013/06/caffeine-3mg-6mg-or-9mgkg-whats-optimal.html

Wouldn't a single 200mg caffeine be enough to elicit the desired ergogenic effects without side effect like increased urination, headaches and muscle aches on the day after?

Caffeine is not only the world's #1 it is probably also the most (ab-)used ergogenic on the planet and whatever you may think about the longterm consequences of its use, there is not debating that it is part of those few "supplements" that actually work "no hype, no *bs*" ;-)

That being said, you may have noticed with yourself that its effect are dose dependent, but not linearly and that some things, such as an increase in mental focus at work require much lower doses of C8H10N4O2 aka 1,3,7-trimethyl-1H-purine-2,6(3H,7H)-dione or 3,7-dihydro-1,3,7-trimethyl-1H-purine-2,6-dione than the elucidation of a major buzz before an intense strength workout.

So what's the perfect dose, then?

Without wanting to hurt your feelings, you may imagine that you are not the only one who has come to this realization. In fact, the very same thought must have occurred to Jesús G. Pallarés and his colleagues from the University of Castilla-La Mancha and the Spanish Antidoping Agency, as well. With a whole host of technological equipment and the money to conduct a study with thirteen highly resistance train men (age 21.9 ± 2.9; 76.5 ± 8.5 kg, height 172.7 ± 5.4 cm, body fat 12.4 ± 2.7), the Spanish scientists are yet in a much better position to elucidate where exactly these sweet spots would be.

Figure 1: Illustration of the procedure on the testing days (Pallarés. 2013)

To this ends, Pallarés et al. had their volunteers undergo a battery of muscle strength and power tests, namely a  free-weight fullsquat (SQ) and bench press (BP) exercises against  4 incremental loads (25%, 50%, 75% and 90% 1RM), as well as a test in which their cycling peak power output (PPO) was measured using a 4s inertial load test in a randomized in a double-blind, cross over design.

On the four separate testing days, the subjects ingested either a placebo supplement (PLAC) or, caffeine at dosages of ...

• 3mg/kg body weight (CAFF3mg), 
• 6mg/kg body weight (CAFF6mg) and
• 9mg/kg body weight (CAFF9mg)

The day before and during the seven days that the experiment lasted, the subjects lived at the sports performance center where they slept and ate all meals. They all consumed a diet of 2800-3000 kcal·day/day that had a macronutrient make-up where 55% energy intake came from carbohydrates, 25% from fat and 20% from protein. The energy intake was evenly distributed across three meals each day (breakfast at 7:00 a.m., lunch at 13:30 p.m. and dinner at 20:00 p.m.). Subjects refrained from physical activity other than that required by the experimental trials, and withdrew from alcohol, tobacco and any kind of caffeine intake 10 days before testing and while the experiment lasted.

On the actual testing day some baseline measurements, such as height, body fat %, as well as blood and urine samples were taken (PRE). Afterwards the subjects consumed a standardized "breakfast" consisting of a 330 mL of fruit milkshake (168 kcal) and a pastry (456 kcal; total energy for both 624 kcal; 68 g of carbohydrates) along with the their individualized randomized caffeine dose (3, 6 or 9 mg/kg) or placebo in capsule form. After this "delicious" *lol* breakfast, the participants performed

"[...] a standardized warm-up that consisted of 10 min of jogging at 10 km/h and 10 min of static stretches and joint mobilization exercises, the subjects entered the laboratory to start the neuromuscular test battery assessments under a paced schedule (see figure 1).  These tests consisted of the measurement of bar displacement velocity and muscle power output against 4 incremental loads (25%, 50%, 75% and 90% of 1RM) for upper and lower body musculature (BP and SQ).  Those step measures allowed a continuous representation of the load-velocity and load-power curves to study the interaction between load and caffeine dose on neuromuscular performance.  Cycling peak power output (PPO) was assessed next using a nonfatiguing inertial load test of 4 s duration.  Subjects remained blinded to the results during the whole experiment. Instructions prior to lifting were standardized and always delivered by the same experimenter.

The whole procedure took about 60min and upon completion of the test battery a second  urine  and  blood  sample  was  collected  (POST). Moreover, all participants were required to fill out an obligatory questionnaire (QUEST+0h) that was aimed to address whether side-effects of caffeine were present during the trial.

Caffeine a side effect free ergogenic? Not exactly, no...

As some of you may know from their own lingering experience things that work, usually don't do that without side effects and the study at hand confirmed that this is no different for caffeine. Somewhat surprisingly, though the side effects the subjects who had refrained from caffeine intake for at least 10 days before the the first test, reported "very similar side effects" for the medium and high dose caffeine trials:

• a limited increase in the sensations of tachycardia and heart palpitations,
• self-reported urine output and gastrointestinal problems (8% of the subjects)

At the same time, the subject’s perception of performance and vigor increased 5 to 7 times above PLAC during the CAFF 3mg and CAFF6mg trials (38% and 54% of the subjects, respectively), which would appear to be well worth the minor problems.

In the course of the 9mg trial (remember: this was a bolus of 693mg caffeine for the average study participant) the men did yet report a "drastic increase" of side-effects (Table 1), of which the researchers consider the reported increase in the estimates of urine output and gastrointestinal problems (62% and 31%, respectively) to be most important. So important, in fact that it is questionable whether that was worth the increased perception of performance and vigor or activeness of 62% and 54%.

On the subsequent day, participants in the CAFF6mg trials were complaining of increased muscle soreness, headaches and an increase in the estimates of urine output in comparison to the PLAC and CAFF3mgtreatments. Sleep problems and persistently increased vigor occurred only in the  CAFF6mg an CAFF9mg trials with a much higher incidence (23-54% vs. 8% in the high vs. medium dose trial).

What Pallarés et al. find particularly noteworthy is that "23% of participants reported tachycardia and anxiety or nervousness, 38% with gastrointestinal problems and 54% with insomnia or sleep disturbances" (Pallarés. 2013). This is also the main reason that the researchers recommend "administering the minimal ergogenic dose". But what exactly is this dosage? 

Figure 2: Overview over the number of participants reporting side effects / perceived ergogenic effects (Pallarés. 2013)

What delivers the most bang with the least side effects?

In order to answer this question we will have to take a closer look at the performance measures and compare the increases in mean propulsive velocity and muscle power, as well as the cycling PPO and the likelihood and severity of side effects for all four dosing regimen (see figure 3)

Figure 3: Propulsive velocity during bench presses (left) and propulsive power during bench presses and squats (right) in the placebo, 3mg, 6mg and 9mg trials (Pallarés. 2013)

As the data in figure 3 goes to show you, caffeine produced ergogenic effects at all dosages. With the heaviest weights, however, the propulsive velocity during bench presses and the squat power required the side-effect laden 9mg dose of caffeine to reach statistical significance. The same goes for the cycling peak power output (not shown).

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Suggested read: "Coffee - The Good, The Bad & The Interesting: 2-4 Cups of Coffee for Adiponectin. Roasted Filtered Coffee & High LDL!? The Optimal Caffeine / Taurine Ratios & the Buzz ". Could taking taurine ameliorate w/out compromising the benefits of caffeine (read more)?

Bottom line: The study at hand is actually a good example of the myriad of cases, where statistical significance and the real world collide. Let's take another look at the results in figure 3and the side effects in figure 2. Assuming that you have not whacked your adrenal gland to an extend that you don't respond to caffeine any longer (in that case you better stop taking it all along, anyway), there clearly is no reason to even remotely consider taking caffeine in dosages of more than 6mg/kg body weight before a workout (personally I have found that anything beyond 200-300mg will - in the long run do more harm than good for me, but I guess this really depends on the individual).

Aside from the subjective side-effects the latter has also been shown to have profoundly detrimental effects on the cortisol to testosterone ratio after a workout (cf. "Revisited: Caffeine's Dose-Dependent Effects on the Testosterone to Cortisol Response to Exercise"; read more)...

... and yes, I know that the relevance of this ratio in terms of the "productivity" of your workouts is highly questionable, the latter has been proven for a normal, non-stimulant based increase in cortisol / testosterone, not for the exorbitant increase in cortisol Beavan et al. observed in their 2008 study. If you add the detrimental down-stream effects of messed up sleep, and the obvious dehydration that follows the increased urination observed in the study at hand - overdosing may thus well turn the "proven ergogenic" caffeine into a highly ergolytic agent.

References:

• Beaven CM, Hopkins WG, Hansen KT, Wood MR, Cronin JB, Lowe TE. Dose effect of caffeine on testosterone and cortisol responses to resistance exercise. Int J Sport Nutr Exerc Metab. 2008 Apr;18(2):131-41. 
•  Pallarés JG, Fernández-Elías VE, Ortega JF, Muñoz G, Muñoz-Guerra J, Mora-Rodríguez R. Neuromuscular Responses to Incremental Caffeine Doses: Performance and Side Effects. Med Sci Sports Exerc. 2013 May 10.

ЭТУ ТОЧКУ ИСПОЛЬЗУЮТ В ВОЕННОЙ МЕДИЦИНЕ, ЕСЛИ СОВСЕМ ПЛОХО

 

Особая точка на пальце руки и шикарная точка на ногах... Если Вам не просто плохо, а очень плохо... надавите на точку и держите долго...


Особая точка на пальце.
Снижает резко давление,нормализует многие вещи.
Сознание проясняется, в глазах станет ясно.
В ушах - на грани звона.

Этим пользуются в военной медицине. А там лечение от обычной сильно отличается. Там экстремальная медицина. Там нужно делать все быстро, быстро восстановить, быстро остановить,быстро поднять на ноги.

Точка находится на среднем пальце на подушечке.. Ооочень болезненная.. 
Держать надо долго -1 минуту. Но, зато, потом любая боль уходит.Уходит и другая боль - из позвоночника. 

А еще есть шикарная точка на ногах... 

Называется точка устранения злости. 

Ежедневный 5-ти минутный массаж на обеих ногах избавит от многих заболеваний, вызванных именно накоплением негатива человеком. 

Точка очень болезненная, ошибка не возможна. Находится перед бугорком.

Источник →

Положительные действия фенотропила в терапии астенодепрессивных состояний у больных перенесших ЧМТ.

Фармакологические действия:
- Ноотропное
- Анксиолитическое
- Антиоксидантное
- Антигипоксическое

У препарата не выражены симптомы отмены, астенизации или истощения когнитивных функций.

Астеноневротический и астенодепрессивный синдром часто является следствием перенесенных повреждений головного мозга, таких как ЧМТ. Если не предпринять каких-то мер, то у данных пациентов высок риск развития затяжных депрессий, повышен риск алкоголизма и наркомании. Лечение таких пациентов представляется достаточно трудным и требует комплексного подхода. Также данный препарат используется для лечения и реабилитации больных перенесших инсульт или страдающих хронической ишемией мозга и обладает рядом преимуществ в сравнении со стандартной терапией.

взято с:
http://www.phenotropil.ru/usr/files/Astenniya-pri-CHM..

Top Five Thoracic Mobility Drills to Improve Your Overhead Pressing

 http://thebarbellphysio.com/2015/09/12/top-five-thoracic-mobility-drills-to-improve-your-overhead-pressing/

Thoracic mobility is one of the most important mobility drills for the fitness athlete. The thoracic spine plays a huge role in keeping the shoulders and the lumbar spine working properly, and pain free. To test thoracic mobility, I look at rotation each direction. This lets me know if there is a unilateral restriction. Limited rotation also means there will be decreased extension in the thoracic spine.

Be sure to check out BulletProof Mobility if you are ready to take your mobility and performance to the next level.

1. Sidelying Rotations

Sidelying rotations make a great warm up for anyone with a unilateral restriction and can be done without any equipment.

2. Quadruped Rotations

Quadruped rotations have a distinct advantage because with the use of therabands or resistance bands, I can actually load thoracic movement lightly. While I don’t always do this, I find loading the movement helps create a little stability in the spine and will help athletes “lock-in” any mobility gains they get a little better.

3. Bench Thoracic Spine Extensions

These make a great exercise to incorporate a little mobility into the long head of the triceps as well as the shoulders and thoracic spine. A partner can provide some overpressure by pushing between the shoulder blades for further push into mobility restrictions.

4. Foam Roll With Weight

The foam roll holding a weight allows an athlete to provide some self-overpressure while mobilizing the thoracic spine and shoulders. Make sure the abdominals stay contracted to prevent lumbar hyperextension as this will decrease this stretch’s usefulness. To work on this, cue the athlete to keep their rib cage down.

5. Barbell Opener

The Barbell Opener is my absolute favorite drill for improving overhead mobility by mobilizing the thoracic spine and the shoulders simultaneously. I have my hand width equal to whatever exercise I’m doing that day (wide for snatches, narrow for pressing). The partner overpressure makes this an amazing mobility drill.