Caffeine and creatine are two of the most extensively researched ingredients in sports nutrition. Some gym myths caution ambitious lifters against combining them, but a new study published in theEuropean Journal of Sports Science suggests there’s a potential for greater workout performance in the mix.
Although a single 6 mg per kg of body weight dose of caffeine increased endurance output on a stationary bike, subjects who’s been supplementing with 0.3 grams of creatine monohydrate per kg of body weight per day for 5 days increased performance to a greater degree than when creatine was used without caffeine.
For this study, a 175 pound guy would have consumed 23.7 grams of creatine per day. A general recommendation for creatine loading is to take 5 gram (one teaspoon) doses at each of your 3 main meals and before bed. That 20 gram amount is roughly similar to what this study suggests. On the other hand, 474 mg of caffeine may be outside your comfort zone. Caffeine tolerance is best assessed with a much smaller dose.
Burning body fat is one of the most intensely pursued goals in any gym. One popular strategy for fueling your workouts with fat involves early morning cardio on an empty stomach. A study published in The FASEB Journal looks at whether you can set your body clock for fat burning.
Researchers fed lab mice one of four diets for 18 weeks: high-fat fixed schedule, low-fat fixed schedule, high-fat no schedule and low-fat no schedule. All of the rodents gained weight, and the ones with unrestricted access to fatty foods gained the most. The surprise comes with the scheduled high-fat dieters gaining the least amount of weight, even though their caloric intake equaled what the mice on an unscheduled low-fat diet received.
True Strength Moment: By consuming fatty foods at the same time of day for the same duration, mice on a high-fat diet were able to convert more of that fat to energy than mice that adhered to a low-fat diet. This might be a good tip for timing your cheat meals.
L-Carnitine is an important amino acid that can help transport fat to the muscle to be burned as energy. In promoting better utilization of body fat, it may aid in weight loss and improve athletic performance.
BEYOND THE BASICS
- 500 mg of Pure L-Carnitine
- Single-Tablet Serving Size
- Provides Essential Calcium and Phosphorous