Save Caffeine for Morning Leg Day

Royd The Noyd

Royd The Noyd

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This is about 560 mg's of caffeine for a 200lb brah for example.

"Thirteen highly resistance-trained men volunteered to participate in this study (age 21.9 ± 2.9 yr, body mass 76.5 ± 8.5 kg, height 172.7 ± 5.4 cm, body fat 12.4 ± 2.7%, resistance training experience 7.1.±.3.5 yr). Their 1RM strength for the free-weight full-squat (SQ) and bench press (BP) exercises was 112.5 ± 12.6 kg and 121.0 ± 22.7 kg, respectively. "

Tests were in a smith machine.





Improvements on neuromuscular performance with caffeine ingestion depend on the time-of-day.

J Sci Med Sport. 2014 Apr 26;

Authors: Mora-Rodríguez R, Pallarés JG, López-Gullón JM, López-Samanes A, Fernández-Elías VE, Ortega JF

Abstract
OBJECTIVES: To determine whether the ergogenic effects of caffeine ingestion on neuromuscular performance are similar when ingestion takes place in the morning and in the afternoon.
DESIGN: Double blind, cross-over, randomized, placebo controlled design.
METHODS: Thirteen resistance-trained males carried out bench press and full squat exercises against four incremental loads (25%, 50%, 75% and 90% 1RM), at maximal velocity. Trials took place 60min after ingesting either 6mgkg(-1) of caffeine or placebo. Two trials took place in the morning (AMPLAC and AMCAFF) and two in the afternoon (PMPLAC and PMCAFF), all separated by 36-48h. Tympanic temperature, plasma caffeine concentration and side-effects were measured.
RESULTS: Plasma caffeine increased similarly during AMCAFF and PMCAFF. Tympanic temperature was lower in the mornings without caffeine effects (36.7±0.4 vs. 37.0±0.5°C for AM vs. PM; p<0.05). AMCAFF increased propulsive velocity above AMPLAC to levels similar to those found in the PM trials for the 25%, 50%, 75% 1RM loads in the SQ exercise (5.4-8.1%; p<0.05). However, in the PM trials, caffeine ingestion did not improve propulsive velocity at any load during BP or SQ. The negative side effects of caffeine were more prevalent in the afternoon trials (13 vs. 26%).
CONCLUSIONS: The ingestion of a moderate dose of caffeine counteracts the muscle contraction velocity declines observed in the morning against a wide range of loads. Caffeine effects are more evident in the lower body musculature. Evening caffeine ingestion not only has little effect on neuromuscular performance, but increases the rate of negative side-effects reported.
 
bdcc

bdcc

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Interesting to test different times of the day.

We already have similar research demonstrating it's effect specifically on morning workouts in resistance trained men, at a lower caffeine dosage. AM placebo, AM caffeine and PM placebo.

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Caffeine ingestion reverses the circadian rhythm effects on neuromuscular performance in highly resistance-trained men.

PURPOSE:
To investigate whether caffeine ingestion counteracts the morning reduction in neuromuscular performance associated with the circadian rhythm pattern.
METHODS:
Twelve highly resistance-trained men underwent a battery of neuromuscular tests under three different conditions; i) morning (10:00 a.m.) with caffeine ingestion (i.e., 3 mg kg(-1); AM(CAFF) trial); ii) morning (10:00 a.m.) with placebo ingestion (AM(PLAC) trial); and iii) afternoon (18:00 p.m.) with placebo ingestion (PM(PLAC) trial). A randomized, double-blind, crossover, placebo controlled experimental design was used, with all subjects serving as their own controls. The neuromuscular test battery consisted in the measurement of bar displacement velocity during free-weight full-squat (SQ) and bench press (BP) exercises against loads that elicit maximum strength (75% 1RM load) and muscle power adaptations (1 m s(-1) load). Isometric maximum voluntary contraction (MVC(LEG)) and isometric electrically evoked strength of the right knee (EVOK(LEG)) were measured to identify caffeine's action mechanisms. Steroid hormone levels (serum testosterone, cortisol and growth hormone) were evaluated at the beginning of each trial (PRE). In addition, plasma norepinephrine (NE) and epinephrine were measured PRE and at the end of each trial following a standardized intense (85% 1RM) 6 repetitions bout of SQ (POST).
RESULTS:
In the PM(PLAC) trial, dynamic muscle strength and power output were significantly enhanced compared with AM(PLAC) treatment (3.0%-7.5%; p≤0.05). During AM(CAFF) trial, muscle strength and power output increased above AM(PLAC) levels (4.6%-5.7%; p≤0.05) except for BP velocity with 1 m s(-1) load (p = 0.06). During AM(CAFF), EVOK(LEG) and NE (a surrogate of maximal muscle sympathetic nerve activation) were increased above AM(PLAC) trial (14.6% and 96.8% respectively; p≤0.05).
CONCLUSIONS:
These results indicate that caffeine ingestion reverses the morning neuromuscular declines in highly resistance-trained men, raising performance to the levels of the afternoon trial. Our electrical stimulation data, along with the NE values, suggest that caffeine increases neuromuscular performance having a direct effect in the muscle.
 
aaronuconn

aaronuconn

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560mg of caffeine would certainly negatively impact my workouts. :p
 
Royd The Noyd

Royd The Noyd

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"We found that a low dose of caffeine (3 mg kg−1 ) ingested in the morning could increase contraction velocity against a 70% 1RM load. How- ever, we did not provide caffeine in an extra afternoon trial. That trial is needed to ensure that the caffeine effects in the morning were not also present in the afternoon and thus not related to cir- cadian rhythm.16 In addition, there is limited information regarding the side-effects of the caffeine doses usually ingested for improv- ing sports performance (2–9 mg kg−1 ). A recent study suggests that caffeine ingestion in doses higher than 6 mg kg−1 is prone to pro- duce adverse side-effects.17 Nevertheless, the possible side-effects associated with caffeine ingestion of these ergogenic doses in the afternoon remain unknown."
 
NomZ

NomZ

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Tests were in the smith machine, argument invalid.
 
Geoforce

Geoforce

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Tests were in the smith machine, argument invalid.
You don't use the Smith for all exercises?

Safety first bro ;)
 

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