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Myprotein.co.uk News
The latest news from myprotein.co.uk.
- Myprotein Myproduct Competition Winner!
We had an incredible response to last month’s ‘Myprotein Myproduct’ competition, which gave our customers the chance to design their own product. We’d like to say a huge thank you to everyone who entered. The quality of entries was really high and the judging was extremely tough. However, a winner has been chosen: Chris Roberts from Cardiff! We were really impressed with Chris’s product for a number of reasons, here’s the feedback from the judging panel: “We felt Chriss product was a great concept and will be an awesome addition to our extensive product range. The combination of ingredients is well thought out without being overly complex, and we believe that many of our MP customers would appreciate the benefits it could bring. It would be an excellent addition to anyones training regime.” The concept will now go into the R&D process where it will be refined, tested and ultimately manufactured here at MP HQ. To find out exactly what the product is and when it will be available, keep visiting www.myprotein.co.uk where all will be revealed in due course! MP - The Power of Caffeine
A detailed review of Caffeine and it's influence on sports performance. Written by Craig Bridge, Great Britain Taekwondo National Team Physiologist Caffeine, a trimethylxanthine, is a naturally occurring substance found in approximately 60 different plant species. The primary sources of natural caffeine in the diet include coffee and tea, although varying amounts are also found in foods such as chocolate, and caffeine is intentionally added to carbonated soft drinks, sports drinks, and over the counter medications.1,2,3 In particular, caffeine is frequently added to sports drinks or ingested in capsule or tablet form for its performance enhancing effects.3,4,5 Mechanisms Caffeine ingestion may have numerous effects upon the central nervous system (CNS), and on hormone, metabolic, muscular, cardiovascular, and pulmonary functions during rest and exercise.6,7,8 From a psychological perspective acute caffeine intake may increase mental alertness, concentration, energetic arousal, choice reaction time, improve mood, and decrease tiredness and pain perception.6 These positive effects are, however, dependent upon the acute caffeine dose, timing of administration, and participant’s habitual use.6 The mechanisms by which caffeine exerts its action on sports performance are much debated and not entirely understood.7,8,9 Caffeine’s performance enhancing effects were principally related to the muscle glycogen (carbohydrate) sparing hypothesis.7 For instance, it was hypothesized that caffeine ingestion would increase fat oxidation and spare muscle glycogen (carbohydrate), resulting in performance improvements during the latter stages of exercise. There is currently very little evidence to support this hypothesis,9 and caffeine’s influence on performance is believed to be multifactorial. There is strong evidence to suggest that caffeine has an effect on the CNS, and on the excitation-contraction coupling of skeletal muscle though potentiating calcium release.8 Performance improvements may, therefore, occur partly by an increase in muscle contraction force, and partly via reductions in perception of effort though blunting sensations of effort and/or pain.8 Caffeine and Exercise Endurance Capacity Irrespective of the potential mechanisms involved caffeine may enhance physical performance in a variety of settings. Research has consistently demonstrated that the ingestion of caffeine in various doses results in significant improvements in endurance capacity as measured by time to exhaustion at sub-maximal workloads.10,11,12,13,14,15,16 For instance, when trained distance runners ingested caffeine capsules (3 to 6 mg.kg-1 of body-mass) 1 hr prior to exercise at an intensity of 85% of maximum oxygen uptake (VO2max), time to exhaustion increased by 22% when compared to the placebo trial.15 Only rarely has a neutral response been reported in such settings,17,18 and these studies have not been conclusive. These findings clearly indicate caffeine’s potential as a training aid, but this information is limited with its application to absolute performance (e.g. performance that is unrestricted by a fixed intensity or power output). Note: for the remainder of the article performance alterations refer to the change in mean (average) performance against either the mean of the control or placebo trials. Caffeine and Long Duration Endurance Performance Several studies have examined the influence of caffeine ingestion on endurance time trial performance lasting 60 minutes or greater. In trained cyclists, caffeine ingestion prior to and/or during exercise resulted in significant improvements in work production of 3 to 23% during 2 hr cycling time trials,19,20,21 and 3 to 6% during 1 hr cycling time trials,22,23,24 although such findings have not been observed consistently.25,26 During field based evaluations of trained individuals, caffeine ingestion has resulted in significant improvements (1.8%) in 21 km cross country Skiing race times,27 but 18 km road running times,28 and 21 km running times in hot and humid conditions were unaltered by caffeine ingestion.29 Caffeine and Short Duration Endurance and Intense Performance Caffeine has also been shown to increase performance during a variety of shorter duration endurance events and more intense time trials. In trained runners for example, caffeine ingestion 60 min prior to exercise resulted in noticeable improvements in 8 km track run times (1.2%),30 5 km track run times (1.1%),31 and 1500 m treadmill run times (1.4%).32 The ergogenic benefits of caffeine in such performance settings do not appear to be limited to this particular exercise mode. In trained participants, caffeine ingestion 60 min prior to exercise has also resulted in significant improvements in 2000 m rowing ergometer time trials (~1.3%),33,34 1500 m freestyle swimming time trials (1.7%),35 100 m swimming times,36 35 min cycling ergometer time trials (3 to 4%),37 and 1 km laboratory cycling time trials (3.1%).38 Studies reporting a neutral response in these performance settings are infrequent.39 Caffeine and Intermittent Exercise Performance Until recently few studies have examined the influence of caffeine on intermittent sports or exercises that require continual changes in power out. Initially, research investigating caffeine’s influence on repeated sprint performance demonstrated either no effect or potential reductions in performance following caffeine ingestion.40,41,42 In team sport participants for instance, caffeine ingestion prior to repeated sprint cycle exercise did not influence performance during protocols that employed 2 x 60s sprints with 3 min recovery,42 4 x 30s sprints with 4 min recovery,40 or 10 x 20s running sprints with 10s recovery.41 In fact, two of these studies suggest that caffeine ingestion could have negatively influenced sprint performances towards the latter stages40 or increased the time to reach peak power.42 These studies have since been criticised on methodological grounds in their ability to reflect repeated sprint performances of team sports, which are characterised by shorter periods of work (e.g. < 6s).43 In an attempt to more effectively represent the typical sprint duration’s encountered during team sports, studies have reported that caffeine ingestion resulted in significant improvements in running performance during protocols employing 6 x 20 m sprints with 25 and 60s recovery,44 and during the first 3 intervals (1.4%) of 12 x 30 m sprints with 35s recovery.43 In longer duration intermittent cycling comprising 2 x 36 min cycling interspersed with 18 x 20 m sprints, caffeine ingestion resulted in significant increases in the total work output (8.5 and 7.6%, respectively).45 Recently caffeine has also been shown to improve some sport specific performances. In rugby union players, caffeine ingestion prior to performing a 2 x 40 minute simulated rugby circuit resulted in improvements in sprint tasks (0.5 to 3%), single peak power drive tasks (5%), and passing accuracy (10%), although repeated drives separated by 5s may have been compromised.46 In trained tennis players, caffeine ingestion prior to performing simulated tennis match play resulted in significant improvements in serve velocity towards the final stages (3.6%),47 a trend to facilitate racket arm acceleration phases,47 and significant improvements in forehand skill test performances across play.48 Such skill and physical performance benefits following caffeine ingestion have not, however, been observed consistently during tennis performances.49 At present, studies evaluating the influence of caffeine on sport specific performances appear to be limited to these sports. Caffeine and Resistance Exercise Caffeine’s influence on resistance exercise is less clear due to inconsistent findings. For discussion purposes research findings will be separated into those investigating 1 repetition maximum (1RM) performance and those evaluating muscle endurance (e.g the number of repetitions performed at a % of 1RM). One study reported significant increases (2 kg) in 1RM free weight bench press performance following caffeine ingestion.50 In contrast however, subsequent studies have identified no differences in 1RM perfo