Green coffee comes from unroasted coffee beans, and is typically included in sports nutrition products as an extract. According to researchers from the University of Scranton in Pennsylvania, supplementing a healthy low-fat diet with green coffee extract and regular exercise can help promote fat loss.
Sixteen overweight subjects aged 22 to 26 stuck to a low-fat diet for 22 weeks while exercising regularly. Over the course of the program they supplemented with either 700 mg of green coffee extract, 1,050 mg or a placebo capsule, rotating between the choices about every 6 weeks. The average weight loss was 17 pounds with a 16% decrease in body fat.
True Strength Moment: Both of the extract dosages amounted to a fraction of an ounce of green coffee beans. There is no magic pill for weight loss, but it appears from this research that a little extra help can add up over a 22-week program.
Physical effort affects different people in different ways. Some might be able to increase muscle size and strength faster and more easily than others, just as it’s easier for certain people to lose weight through exercise. That’s just part of your genetic makeup. A study published in the British Journal of Sports Medicine looks at individual variability in the response to exercise as a potential roadblock to weight loss.
Because of the psychological and behavioral factors associated with exercise, some people respond to an increase in energy expenditure (burning calories) with an increase in hunger followed by the consumption of more food. As a result, they lose little to no weight. On the other hand, the authors of the study point out that even a little exercise-induced weight loss can bring significant improvements in aerobic capacity, blood pressure, waist circumference and overall mood.
True Strength Moment: If you aren’t losing a lot of weight with regular exercise, don’t get discouraged. Muscle weighs more than body fat, so a decrease in body fat might be offset with an increase in muscle mass. Although the majority of dieters would count the improvement in body composition as an accomplishment, focusing too much on what the scale is telling you can throw some cold water on your enthusiasm. For more on this topic, read Sunday’s Performance News at ABBperformance.com
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The amino acids in protein help rebuild muscle after the breakdown that occurs during resistance training. But what about endurance exercise? A study published in the journalMedicine and Science in Sports and Exercise compared the recovery supporting potential of chocolate milk to a carbohydrate beverage.
After running for 45 minutes at 65% of capacity, male subjects were given either chocolate milk or a carb-only drink. Muscle biopsies were taken 3 hours later followed by a treadmill run to exhaustion. Milk stimulated protein synthesis and even though muscle glycogen wasn’t affected by either post-workout drink, treadmill time to exhaustion was greater for the milk drinkers.
True Strength Moment: Recovery from exercise involves amino acids from protein for muscle rebuilding, carbohydrates for glycogen replenishment and some time off to let both processes to take place. Strength athletes tend to downplay the importance of carbs and endurance athletes have a reputation for being indifferent to protein. For recipes that take both macronutrients into consideration, search the protein smoothie database at OptimumSmoothie.com
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