Are you on a low-carbohydrate diet, and do you want to prevent your progress from slowing down or losing muscle because of your sport activities? Maybe the smart use of caffeine before training is valuable for you!
If you are on a low-carbohydrate diet, you will notice that this can affect the energy you have for sports. Exercising on a low-carb diet can have the same restrictions on your ability to exercise as if you were a heart patient.
Of course, the possible consequences of ignoring those restrictions are different. For the heart patient, exercising too hard can mean you’re clenching your chest, while exercising too intense on a low-carb diet can mean either you’re not making progress or you’re losing muscle mass. This is often not the goal of your hard work.
While the combination of dietary restrictions can also be very effective. For example, during the sports fasting program.
That is why a lot of research is done into improving the effectiveness of sports, in combination with a low-carb diet. One of these studies focuses on caffeine consumption.
Study of the use of caffeine for sports in combination with a low-carbohydrate diet
Brazilian researchers discovered that consuming caffeine before exercise can cause active muscles to break down less protein during exercise by increasing the availability of glucose. This means that low-carb athletes can train harder without fear of losing muscle mass.
How has this been researched?
- The scientists tested 14 cyclists between the ages of 18 and 36.
- Each participant had to follow a low-carbohydrate diet for three days, while maintaining their normal training.
- On the third day of each three-day diet, the subjects had to cycle for two hours at 75-85% of their maximum heart rate.
- One hour before each trial, cyclists were given a placebo or caffeine (5 mg per kilogram of body weight).
- Blood samples were taken at rest (before cycling) and at 30 minute intervals throughout the exercise period.
What were the results?
- Compared to the placebo group, the caffeine group showed a decrease in muscle “acidification”, so people could exercise longer and more effectively
- The placebo group showed a significantly higher amount of acidity in their blood.
- The caffeine group showed a significant increase in blood glucose levels.
In short. Consuming caffeine before exercise can have a positive effect on training results if you follow a low-carb diet!
Would you like to get started with training and nutrition in a smart way? Please visit Personal Performance Training for an intake interview. We are happy to compose a suitable and challenging program for you to help you achieve your goals.