Why You Need Coffee After Training | NEW STUDY | Ask a Cycling Coach Podcast 499
Ask a Cycling Coach Podcast - Presented by TrainerRoad
TrainerRoad
4.9 • 4.5K Ratings
🗓️ 31 October 2024
⏱️ 33 minutes
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Summary
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// TOPICS COVERED
00:00 Welcome!
00:36 Study Overview and Participant Details
03:35 How to deplete your glycogen stores
11:13 How they tested if caffeine improved carb loading
17:28 Results and Findings
23:24 Practical Applications and Recommendations
28:32 Discussion and Final Thoughts
A 2021 study examined the effects of caffeine intake post-training and its influence on glycogen replenishment, and the results are surprising! We go deep into the methodology, results, and practical implications of the study for athletes, especially those with tight training schedules or double session days. We also cover nuanced insights into glycogen synthase activity, blood glucose, and insulin levels in response to caffeine consumption after exhaustive exercise.
// RESOURCES MENTIONED
- Coffee Increases Post-Exercise Muscle Glycogen Recovery in Endurance Athletes: A Randomized Clinical Trial. Loureiro, et al., 2021: https://trainerroad.cc/loureiro2021
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Transcript
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| 0:00.0 | Welcome to an episode of the Ask of Cycling Coach Podcast, |
| 0:02.0 | where we are going to dig into a study that looks all into |
| 0:04.6 | if caffeine is something that you should be taking in |
| 0:07.4 | after your training because it helps carb loading. |
| 0:09.6 | Is that the gist, Sarah, of this study? |
| 0:11.7 | Yeah, basically. Okay, cool. cool. We have Sarah Laverty here with us from |
| 0:15.6 | trainer Road. It's super interesting study kind of proposes or poses like a I feel like |
| 0:22.0 | somewhat of a paradox for a lot of athletes. |
| 0:24.0 | If you're taking in caffeine after your training, before you're training, maybe even taking it |
| 0:29.2 | enduring. That sounds kind of crazy. But anyways, super interesting study. |
| 0:33.4 | Sarah, why don't we just jump right in? Break it down for us. |
| 0:35.6 | Yeah, so as Jonathan said, the goal of the study was to deplete the participants collection stores and then see if consuming |
| 0:47.1 | coffee with milk or comparing that to just consuming milk on its own, had an effect on restoring, on whether it improved |
| 0:56.2 | our ability to restore glycogen levels, or the participants. |
| 1:02.4 | So the participants were cyclists and triathletes all who trained at least four hours a week |
| 1:09.2 | with one year of experience in the sport. They were all pretty fit so they had a view to max of |
| 1:15.6 | an average around 59 milliliters per kilogram body weight and an average peak power output of 346 watts. |
| 1:27.0 | So they're gonna put that in. |
| 1:28.0 | I'll put that in context really quick for people, like the 59 for V.O2 max, |
| 1:32.0 | that's like gonna be be that's a trained |
| 1:34.8 | athlete that's not somebody that is just an occasional rider I know that we saw |
| 1:38.4 | they trained at least four hours a week and they have one year of experience but |
... |
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