I have heard from different things from different people regarding coffee. One person told me drink all the coffee I want. It is a diuretic and would help more than hurt my training (as long as I’m not drinking starbucks or sugary coffee). Another person told me that since coffee is a stimulant that it would keep me from gaining weight. So who is right?
I hope its the first guy cause I don't think I can give up my coffee.
I think as long as you keep it in the normal range (2-3 cups a day) you should be fine, especially since its black and not that starbucks crap. Most people worry about it lowering your insulin but since you exercising you shouldn't have to worry about that. In my opinion both of the guys you reference are right because the caffeine will give you some energy for your workout and help your diet because it has a positive metabolic effect. I use to drink coffee but switched away from it, when I need a caffine boost I use green tea now.
Here are two articles on coffee for you:
Caffeine boosts fat metabolism and stamina in athletes.
by Paul Cribb, B.H.Sci HMS
AST Director of Research
Drinking a cup of coffee before exercise could help increase the amount of fat utilized during the activity, say researchers in Australia.
The team at the Australian Institute of Sport in Canberra also found that athletes who consumed a small dose of caffeine before exercise (approx 200miligrams) could continue to exercise at a high capacity for up to 30% longer than those who had not taken the stimulant. The caffeine supplement enabled the athletes to perform up to 3.5% beyond their normal capacity in a series of performance tests.
The researchers suggested that substances in caffeine triggered the muscles to use fat to fuel exercise instead of the usual carbohydrate stores, thus enabling better endurance performance. In other tests the researchers found that drinking a cola drink or coffee helped cyclists keep going longer than those who were given caffeine-free beverages. The athletes in this study were low caffeine consumers – 1 or 2 cups of coffee a day.
Caffeine can delay the onset of fatigue by up to 60%. However, keeping habitual caffeine consumption to a minimum appears to be important to obtaining its performance enhancing effects. However, no research has investigated the effect of habitual caffeine consumption on fat-utilization. In other words, caffeine’s fat-burning effects may not necessarily be reduced by frequent caffeine consumption.
Caffeine boosts fat metabolism and stamina in athletes.
A pleasing blend
By mixing exercise with caffeine, you decrease your risk of insulin
by Sarah Haines
morning coffee may jump start your day, but it may also increase your
susceptibility to diabetes, say U of G and Queen's University researchers.
Felicia Greer, a PhD candidate in Guelph's Department of Human Biology and
Nutritional Sciences; Bob Ross, an associate professor in the Faculty of
Health Sciences at Queen's University; and Bob Hudson, an endocrinologist at
Queen's, have found that a high intake of caffeine can increase insulin
This phenomenon is related to a low uptake of glucose in the cells. Insulin
is a hormone that helps cells take up glucose in the blood. People who are
insulin-resistant are more susceptible to diabetes, high blood pressure and
"The impact of insulin resistance will be more serious for some people than
others," says Greer. "It will depend on their age, lifestyle and level of
The insulin-resistant study involved eight healthy but sedentary males
between the ages of 24 and 30. During the trials, the participants received
either a placebo or a pure caffeine pill (the equivalent of two or three
cups of strong coffee) after withdrawing from caffeine consumption for 48
hours. Their insulin resistance was measured after each pill was consumed.
The researchers found that after participants ingested caffeine, their
ability to take up glucose was reduced by 20 to 25 per cent, which
translates into increased insulin resistance. In contrast, the placebo had
no effect on glucose take-up.
How serious are these findings? Depending on the health of the individual,
this added resistance could push those already at risk of acquiring diabetes
over the edge, says Prof. Terry Graham, Greer's adviser.
"An aging, sedentary population prone to obesity is creating cause for
concern," says Graham. "These tendencies, coupled with high rates of coffee
consumption can accumulate to have a very negative health impact for this
The researchers don't know, however, whether coffee has the same effects on
insulin resistance that pure caffeine does. Intuitively, it seems that it
would, says Graham, but under other circumstances, they've found that coffee
and caffeine affect the body differently.
The good news is that regular exercise can reduce the insulin resistance
associated with caffeine consumption. Cutting out coffee altogether is not
necessary. Instead, moderate caffeine consumption balanced with a healthy
lifestyle is key, says Greer.
This research is supported by Natural Sciences and Engineering Research
Council, Gatorade and the Medical Research Council.
DAMN Sleazy- You are good! Thank you for the info. I have cut back to about 3-4 cups a day and am working toward 2-3 cups. I have been "cutting" my coffee by mixing it 1/2 and 1/2 with skim milk. I prefer the taste of tea, but it just doesn't have the kick I need.
Thanks again for the info.
No problem with coffee in moderation..I would ditch the skim milk and just use some heavy cream to cut back on the milk sugar.I would also ust splenda instead of sugar....
Dave- Heavy Cream really? I keep a gallon of skim milk at work for coffee or when I don't have time to eat. I figured it was cheap, quick protein. I stayed away from cream because of the fat content. Even though I'm a skinny guy I hate to gain fat weight. So I take it that the milk sugar turns to fat anyway if I don't burn it. Maybe I need to keep some protein bars in my desk and 86 the milk.
Thanks for the tips.
Skim milk has ~12g of sugar(lactose)/serving which will cause an insulin spike at an uneeded time most likely..The carb/sugar count in heavy cream is virtually nil so I would rather go with that as long as you are not combining it with alot of carbs....
dave you think that the sugar in skim milk is bad if someone drinks it in the morning. it seems like if you drink coffee in the morning the skim milk wouldnt be bad at all. not to mention the fact that the 12 g is per serving, like you said, and im sure no one uses 8 ounces of milk in their coffee.
To answer your question no I dont think it would be bad,and understand that people don't use 8oz in coffee,but heavy cream yeilds a better taste/qty ratio in my opinion. :)
I am going to have to look into getting some heavy cream. I keep hearing good things about it. I normally use a splash of fatfree creamer for my coffee in the mornings.
Since I drink it before working out in the mornings, how is the heavy cream with the fat content good for pre-work out. I thought it was always good to injest low fat/high carbs pre-workout.
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