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Caffeine Keeps You Going When You'd Usually Rack the Weight - Does That Cause an Increase in Muscle Damage?

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With only 65mg of caffeine, an espresso provides only ~12.5% of the amount of caffeine used in the study at hand. If you've kept an eye on the latest caffeine research you may have noticed that there's an increasing number of studies that fails to find significant performance enhancing effects of caffeine during resistance training sessions (Trevino. 2015). Does this mean that caffeine, a substance that is by the way on the World Anti-Doping Agency's list of prohibited substances useless for gymrats? Certainly not. One thing most of these studies have in common is that they tested the subjects' strength or power production during short workouts. Studies that investigate the effects of caffeine in higher volume contexts, on the other hand (e.g. Lang. 2015; Thomas. 2015), confirm that caffeine is rightly the most (ab-)used ergogenic among fitness enthusiasts. You can learn more about coffee and caffeine at the SuppVersity For Caffeine, Timing Matters! 45 M...
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Revisiting Caffeine + Lactate - In Combination They May be Powerful Muscle Builders Which Boost Satellite Cell Activity + Anabolic Signalling And Trigger Muscle Hypertrophy

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High intensity training builds muscle and maximizes lactate build up. Caffeine helps you to train at maximal intensities. Correct, but there appears to be a more direct link between lactate accumulation, caffeine supplementation and skeletal muscle hypertrophy. No, you are not mistaken: The headline says and means that caffeine and lactate are powerful agents that may promote skeletal muscle hypertrophy by boosting satellite cell activity and anabolic signalling in favor of muscle hypertrophy. After a thorough review of the existing literature discussing the individual effects of caffeine and lactate on skeletal muscle metabolism and anabolism, Yoshimi Oishi and colleagues from the Ritsumeikan University hypothesized that "a lactate-based supplement containing caffeine, an activator of intracellular calcium signals, could elicit proliferation and differentiation of satellite cells, activate anabolic signals in skeletal muscle, and thereby increase muscle mass when combined ...
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The Acute & 24h Effects of 3 Types of High Intensity Circuit Training on Testosterone & Cortisol in Young Trained Men.

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It's obviously to have the 24h effects on testosterone and cortisol than only those measured after the workout , but can we make solid conclusions based on the additional data? In spite of the fact that the acute testosterone and cortisol response to exercise appears to have little direct effects on the overall training outcome (Schoenfeld. 2013), acute increase in cortisol and reductions in testosterone, i.e. a decrease in the testosterone:cortisol ratio is a classic feature of overtraining and can very well blunt, if not reverse the beneficial effects of exercise on your health and body composition. Against that background a recent experiment that was conducted by researchers from the University of Chieti-Pescara in Italy could be of great interest to everyone who is performing high intensity interval training on a regular basis. Why? Well, in contrast to previous studies, Blasio et al. investigated both the acute and 24h effects of a high intensity interval resistance ...
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Pyruvate Supplements - Useless as Ergogenic, Surprisingly Effective as Dieting Aid & Body Recompositioning Agent

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Pyruvate = Recomp agent, not performance enhancer? I am not sure if you even remember that pyruvate, which is made from glucose through glycolysis, and can be converted back to carbohydrates (such as glucose) via gluconeogenesis, or to fatty acids through acetyl-CoA, has once been touted as (yet another) "next big thing" by parts of the supplement industry. The idea was that pyruvic acid could supply energy to working muscles through the citric acid cycle (also known as the Krebs cycle) when oxygen is present (aerobic respiration), and alternatively ferment to produce lactate when oxygen is lacking (fermentation) - this would make it the perfect workout fuel for high intensity exercise, but theory and practice are two very different animals. The best way to shape your body? Build muscle , Ladies & Gents! Tri- or Multi-Set Training for Body Recomp.? Alternating Squat & Blood Pressure - Productive? Hula Hoop Yourself to a Slim Waist! Full ROM ➯ Full ...
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Beta Alanine + Bicarbonate = Synergistic Internal + External Muscle H+ Buffer With Disappointing Real-World Benefits

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No matter what this study says, I am pretty sure that the combination of bicarbonate + beta alanine would rule for Tour de France cyclists - at least during the dreaded time-trials. In a recent study researchers from the Victoria University and the Queensland University of Technology observed that the combination of the carnonsine pre-cursor beta alanine and sodium bicarbonate will elevate the buffering potential of skeletal muscle in eight apparently healthy, recreationally active men (26.2 ± 1.9 year; 79.8 ± 2.11 kg; 179.0 ± 2.2 cm; VO2peak 51.0 ± 2.5 ml/kg/min) by increasing muscle carnosine and blood bicarbonate levels, respectively. So much for the good news, the bad news however is that the performance increases on a repeated sprint test were non-signficant and the expected additive effects of beta alanine and baking soda (sodium bicarbonate) during a 110% cycling capacity test were non-existing. You can learn more about beta alanine & bicarbonate at the SuppVersit...
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