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I’m gonna show you why a cup of coffee or why a little bit of caffeine after your workout could allow even the smallest amount of carbohydrates to go to where they should go meaning causes the carbohydrates to go inside your muscle rather than go inside your bloodstream and consistently spike your blood glucose and kick you out of a ketogenic state or a low carb state or just cause a bunch of chaos I’m gonna show you how you can use caffeine to time carbs perfectly whether you are keto or not hey you were watching the Internet’s leading performance and nutrition channel new videos coming out every single Tuesday Friday and Sunday at 7 a.m. Pacific time with a bunch of videos also coming out in between you got to make sure you hit that little bell icon so you can turn on notifications whenever I go live and also make sure that you check out Haile calm for the latest apparel that I’m always wearing in my videos so this video is going to be really cool because it’s gonna give you something tangible it’s gonna give you the breakdown of how you can time caffeine with your carbohydrates both pre and post-workout to give you the best effect so the first thing I have to do is I have to explain how caffeine works pre-workout in order for you to fully grasp how it’s going to benefit you post-workout so spend a little bit of time explaining the pre-workout function and then I’ll go into the post-workout function so a caffeine helps you out pre-workout in a couple of positive ways one it gives you energy that’s kind of the obvious one and probably why you see caffeine and so many sports supplements okay but the other thing that not everyone talks about is how it improves what is called lipolysis okay lipolysis is the mobilization of fat from its storage form into its usable energy burning form so basically caffeine helps evacuate fat from its storage into the bloodstream so we can use it as fuel but there’s a third thing that caffeine does when it comes down to pre workouts that ends up being very powerful and that is the fact that it preserves what is called glycogen glycogen is the carbohydrate that is stored inside our muscles okay it’s a good carbohydrate it doesn’t matter whether you are in keto or whether you’re not in keto or whether you’re fasting or whatever the fact is glycogen the carbohydrates that are stored in our muscles are not affecting your blood sugar it is simply there to be able to be tapped into when you need it for greenly high intensity activity so when you’re looking at caffeine pre-workout it forces fat to come into the equation and come to the forefront so simply by substrate competition you’re in this great situation where your body burns fat instead of carbs leaving the carbs preserved in the muscle glycogen giving your muscles a fuller look and allowing you to have reserved energy for when you need it so this is great now let me reference a study so this makes sense to the International Society of sports nutrition took a look at seven different subjects okay and they took these subjects and they had them do 30 minutes of pretty high intensity activity we’re talking about 70% of their max vo2 on an ergometer and what they did is they had one subset of the group consume a caffeinated beverage and another subset of the group contain a decaffeinated beverage and they wanted to see overall what happened in terms of glycogen and carbohydrate utilization well what they found at the end of the study was that the caffeinated group decreased their utilization of glycogen by 42% yeah they literally used 42% less of their stored carbohydrates than the other group why because their body was burning fat instead there was also an increase in of course the free fatty acids which makes sense because we’re mobilizing fat and a 150 percent increase in triglyceride utilization so that’s a fancy way of saying the body was able to use fats as a fuel instead of the carbohydrates again preserving them in our muscle for when we really need them for that maximal maximal effort that we’re after this proves that caffeine doesn’t just immobilize fat but it actually changes the direct action of the actual muscle so it changes how the muscle uses energy so caffeine mobilizes the fat first and then changes how the muscle uses it okay so that’s my getting on a high horse talking about how great caffeine is pre-workout but how does caffeine help you post-workout and how can it help you even if you’re on a ketogenic or a low carb diet be able to enjoy some carbs with a targeted ketogenic approach well to make some sense of this I have to start off with a really cool study so study was published in the Journal of applied physiology man it also took a look at seven test subjects okay these were relatively trained athletes trained cyclists and what I had them do first is they had them do a full glycogen depletion workout so had them workout really really hard towards the end of the day and then it had them fast for a good period of time and they fasted until the end of their next workout the following day so the following day what they had them do is they had these cyclists cycle until exhaustion okay all the way until they were tired remember they were fairly depleted because they worked out hard the day before so when they finished their cycling workout they were given one of two beverages okay they were given a beverage that was water in carbohydrates or they were given a beverage that was water carbohydrates and caffeine okay and then they measured the results and they had them sit there for four hours and they measured the results again okay and then seven to ten days later they had them repeat the test but they swapped who got which beverage so they just Swift swapped the group that had the carbon caffeine beverage just got the car beverage and the group that got the car beverage before got the carbs plus Cathy they did this to make it double-blind this way they could totally see make sure that there wasn’t just kind of independent response depending on the type of people so here’s what they found get ready to have your mind blown one hour after the workout there was no change in glycogen uptake meaning the rate at which carbohydrates absorbed into the muscle and the amount was the same between the two carbohydrates plus caffeine versus carbs totally the same but four hours later guess what a 66% increase in glycogen uptake in the caffeine plus carb group meaning the carbs that were consumed didn’t just go around running amuck throughout the body they went into the muscle into proper storage where they’re not affecting blood sugar not affecting ketone levels and flat-out just making you recover you see where I’m going with this this truly could be the key to being able to sort of have-your-cake- and-eat-it-too to be able to live a ketogenic lifestyle but then post-workout combined your caffeine with your carbs just enough to have enough carbs to have them go straight to glycogen restoration versus having them float around through your body kicking you out of keto so why is this happening though well it comes down to enzymatic pathways you see the the jury is kind of still out on it no one really knows the solid solid a reason as to why caffeine is improving how carbs are used in the body but a lot of it just has to do with the fact that caffeine has been known to increase glucose uptake into the muscle already but also increases specific enzymatic pathways that allow this to happen at a better efficiency but probably most importantly is the increase in am p kinase okay amp K okay a and PK is something that’s already elevated after a workout and it increases what is called contractions stimulated glucose transport that means that right after a workout you have the contraction of the muscles that trigger an enzymatic pathway that allow more glucose into the muscle so because it’s already heightened and then we add caffeine which increases AMPK even more you’ve basically just doubled the effect of how much glucose can get into the muscle that’s why they say after a workout you’re supposed to consume carbohydrates because it’s the best time because your insulin sensitive and you can get all those carbs into your body well guess what caffeine increases that even more it makes that ampk allows the glucose to go into the muscle for recovery and not into the bloodstream so when it comes down to that targeted ketogenic approach the Holy Grail what we’re really after we’re really trying to pioneer something here and I honestly think that we’re on to something we’re certainly looking at this it’s not just about living it’s only ketogenic lifestyle if you can manipulate your body and you can manipulate timing of carbohydrates you literally might be able to have the best workouts of your life while still maintaining that mental performance that you need to be a better athlete a better husband a better wife a better father a better person you can have your cake and eat it too almost literally as always to make sure you’re keeping it locked in here on my channel if you have ideas for future videos make sure you put them down in the comment section below I’ll see you in the next video you
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Post Workout Coffee: Boost Fat Loss & Performance- Thomas DeLauer
Study – International Journal of Sports Medicine: The purpose of this study was to look at the sparing effects of caffeine on the utilization of muscle glycogen during 30 min of leg ergometer cycling (70% V̇O 2 max)
A caffeine solution (250 ml; 5 ml/kg body weight) ingested 1 hour prior to exercise (CAF trial) decreased the use of muscle glycogen by 42% in 7 subjects when compared to a decaffeinated control trial (CON)
There was a modest increase in serum FFA and muscle triglyceride use was 150% greater in the CAF as compared to the CON trial
Respiratory exchange during exercise also reflected a shift in carbon source from carbohydrate to lipid
Since known in vitro effects of caffeine include an increased use of muscle lipid and an inhibitory influence on phosphorylase a, it is suggested that the ergogenic effects of caffeine on endurance performance are, in part, the result of direct actions in muscle rather than solely to enhanced mobilization, uptake, and oxidation of blood-borne FFA.
However, caffeine (combined with carbohydrates) following exercise can help refill muscle glycogen faster than carbs alone.
Study – Journal of Applied Physiology: The study was conducted on 7 well-trained endurance cyclists who participated in four sessions. The participants first rode a cycle ergometer until exhaustion, and then consumed a low-carbohydrate dinner before going home – the exercise bout was designed to reduce the athletes’ muscle glycogen stores prior to the experimental trial the next day.
The athletes did not eat again until they returned to the lab the next day for the second session when they again cycled until exhaustion
They then ingested a drink that contained carbs alone or carbs plus caffeine and rested in the laboratory for four hours.
During this post-exercise rest time, the researchers took several muscle biopsies and multiple blood samples to measure the amount of glycogen being replenished in the muscle, along with the concentrations of glucose-regulating metabolites and hormones in the blood, including glucose and insulin.
The entire two-session process was repeated 7-10 days later – the only difference was that this time, the athletes drank the beverage that they had not consumed in the previous trial (if they drank the carbohydrate alone in the first trial, they drank the carbohydrate plus caffeine in the second trial, and vice versa)
Results: Glucose and insulin levels higher with caffeine ingestion with researchers finding-
– one hour after exercise, muscle glycogen levels had replenished to the same extent whether or not the athlete had the drink containing carbohydrate and caffeine or carbohydrate only
– throughout the four-hour recovery period, the caffeinated drink resulted in higher levels of blood glucose and plasma insulin.
– four hours after exercise, the drink containing caffeine resulted in 66% higher glycogen levels compared to the carbohydrate-only drink.
Why This Is? One reason is that caffeine may aid in facilitating glucose uptake from the blood into the muscles as caffeine intake can acutely lower insulin sensitivity and increase glucose concentrations.
In addition, caffeine seems to increase the activity of several signaling enzymes, including the calcium-dependent protein kinase and protein kinase B (also called Akt), both which, when activated, trigger an uptake in muscle glucose during and after exercise.
Furthermore, caffeine activates AMPK, and activation of AMPK has also been deemed necessary for contraction-stimulated glucose transport into skeletal muscle.
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2) Loureiro LMR , et al. (n.d.). Effects of Coffee Components on Muscle Glycogen Recovery: A Systematic Review. – PubMed – NCBI. Retrieved from
3) Effect of caffeine on the metabolic responses of lipolysis and activated sweat gland density in human during physical activity. (n.d.). Retrieved from
4) High rates of muscle glycogen resynthesis after exhaustive exercise when carbohydrate is coingested with caffeine | Journal of Applied Physiology. (01). Retrieved from
5) Effects of Coffee Consumption on Fasting Blood Glucose and Insulin Concentrations. (2004, December 1). Retrieved from 0