Jamcore Training Blog

As you all know, after we have engaged in high-intensity physical exercise our muscles are all but depleted of glycogen. Glycogen is typically the primary stored fuel source we use to push us through these workouts and also aid in our recovery so we can repeat our efforts next time. New research recorded recently has shown that athletes who ingested caffeine combined with their post workout carbohydrate drink had 66% more glycogen in the muscles up to four hours after finishing exercise than those who consumed a carbohydrate drink alone.

In order for us to be ready for the next workout, ‘re-fueling’ is paramount. However, if we can store a little more fuel in our muscles it can only result in us being able to give more effort in our activities and for longer period of time. That being said, if we are able to increase glycogen uptake in the muscles this can do absolutely no harm in our goals to increase muscle size long term either.

The study was done with seven well trained cyclists in a double blind setting, meaning neither the researchers nor the test subjects knew what they were ingesting (However they were prepared before hand into 2 regimens {carbs/caffeine and just carbs}). To ensure that the end results were fair and more apparent, the cyclists engaged in a stationary cycling session until exhaustion and then were only allowed to have a low carbohydrate meal afterward and nothing more until the next day prior to the actual test. This way all seven subjects would have low levels of glycogen.

After the completion of the second stationary cycling session, they then took either the carbohydrate/caffeine drink or the carbohydrate drink alone. Then during the rest time, muscle biopsies and blood tests were conducted to measure the amount of glycogen in the muscle, glucose, insulin, glucose regulating metabolites.

The sessions were then repeated 7-10 days later, only this time the athletes swapped the type of drink they consumed. (Regimens swapped).

It’s unknown how caffeine affects the uptake of glycogen into muscle but they believe it has something to do with possibility that caffeine may increase the activity of several signalling enzymes, including the calcium-dependent protein kinase and protein kinase B (also called Akt), which have roles in muscle glucose uptake during and after exercise.

Now the dosages used in the athletes tested were around 8mg per kilogram of bodyweight (125ml of filter coffee has between 60-100 mg of caffeine) which for some of us who are hypersensitive to caffeine could be a little too much. It should be stressed that you should apply caution if trying this for yourself and observe the implications surrounding stimulant usage. Maybe start off with lesser amounts and build this up as there are no indications to suggest that a lesser amount would have a lesser effect at this point.

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Now that you’re enjoying that summer sun, here are some tips to keep your skin safe, smooth, & sexy!

First off, get to know the key terms that will help you stay healthy. Hyaluronic acid is a naturally-occurring substance that is present in large amounts in younger skin. The level of hyaluronic acid decreases with age, and causes skin to become dry and oily during the summer. Since hyaluronic acid creates a barrier that moisturizes the skin, adults can benefit from products that utilize the substance. When you’re selecting a moisturizer or lotion for the summer months, check the label and look for hyaluronic acid.

Next, be smart about the sun: wear sunscreen even on the cloudiest, most overcast day. UV rays are always dangerous, even when you can’t see the sun clearly. Take a good look at the products you are putting into and onto your body. Anyone taking an acne treatment such as accutane or benzoyl-peroxide should consult his or her dermatologist to see if a switch for the summer is possible. These medications make the skin more susceptible to sunburn. Another substance that makes the skin more sensitive is Vitamin A. As a result, more and more people are switching to Vitamin C-based lotions and moisturizers.

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If you lift weights a lot, chances are you’ve heard of muscular hypertrophy. Hypertrophy is defined as an increase in the size of a certain area, organ, or tissue without an increase in number of cells – in other words, it is an increase of size of individual cells, rather than an increase in the amount of cells. In muscle hypertrophy, it is associated with an increase in muscular mass and cross-sectional area. Interestingly, hypertrophy does not always correlate with increased strength – cells can grow bigger without becoming stronger. In order to maximize hypertrophy so you can increase your strength and power, programs that increase the volume (number of reps times number of sets) of resistance training are utilized. Consistent short-duration, high-intensity workouts are typically associated with producing hypertrophy, but exact workout plans vary for individuals.

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