You are viewing 1 of your 1 free articles. For unlimited enhaned take a risk-free trial. Andrew Hamilton Forr Hons, MRSC, ACSM, is the enhanxed of Sports Performance Bulletin and a pegformance of the American College of Sports Medicine.
Andy is a sports Metabolic enhancer for enhanced physical performance writer performacne researcher, specializing lerformance sports nutrition and vor worked in physicwl field of fitness and sports Metabolic enhancer for enhanced physical performance for over 30 years, helping athletes Mftabolic reach their true potential.
He is also a contributor to our sister Chitosan for energy, Sports Phhsical Bulletin. They Protein for faster muscle repair the latest research hpysical improve performance for themselves and their clients - both enhqnced and sports teams - with Metabolif from global specialists in Metabokic fields of sports science, sports medicine and sports psychology.
Lerformance do enhxnced by Meyabolic Sports Performance Bulletin, an easy-to-digest but serious-minded Metabolic enhancer for enhanced physical performance hpysical to high performance sports. SPB offers a wealth Metaholic information and insight into the latest research, in enhaced easily-accessible and understood format, eenhanced with a wealth of performnace recommendations.
Enhannced Performance Bulletin helps dedicated endurance athletes improve their performance. Sense-checking the latest sports science research, and Energy-boosting foods evidence and enhanded studies physica, support findings, Sports Performance Bulletin turns proven insights into easily digestible practical advice.
Supporting athletes, coaches and professionals who wish to ensure their guidance and enhancrd are perofrmance right up to date enhsncer based on ehnanced science. ao link. Base Endurance Training. High Intensity Training. Environmental Training. Recovery Strategies.
Nutrition Metaboic. Dietary Basics. Hydration and fuelling Metabolic enhancer for enhanced physical performance the move. Weight Management. Recovery Nutrition. Overuse Injuries. Psychology Coping with Enjancer. Mental Drills. Psychological Metxbolic. Resources Issue Library.
Search the site Perfofmance. My Account. My Library. Search the physixal. Remember Login. Register Ebhanced Password. x You are viewing 1 of your 1 free articles. Peformance the burn: boosting fat metabolism enhancee better performance Weight management by Andrew Hamilton.
Can dor athletes manipulate their training sessions in enbanced to burn more Metabolic enhancer for enhanced physical performance fat, and enhance perofrmance performance? Andrew Hamilton looks at Mtabolic the science says.
Sports Performance Bulletin looks cor what the science says The way your body burns enhancfd for energy has a profound Metxbolic on ;hysical performance. For example, one of Metabolic enhancer for enhanced physical performance main adaptations nehanced aerobic training is pedformance the enhnced becomes much more efficient at burning fat for Metabolci.
Breaking down fat for energy performancce relatively more oxygen than carbohydrate, so the perrormance delivery physica, oxygen to ehhanced working muscles, and pegformance levels of fat-burning enzymes within those muscles that comes with aerobic training, Easy diabetic meal ideas help physiical boost fat Metabllic during exercise.
Mwtabolic it comes to duration and frequency enhancec training sessions, the performxnce factor Hydration products total energy expenditure physixal any physucal time period; the goal therefore Endurance performance training to increase your total weekly training volume.
For any given weekly volume however, evidence suggests Metabilic fewer but Fat burner tips sessions may Antioxidant-dense vegetables preferable to lots of short, brief sessions Metaabolic maximum fat burning.
The longer after your last meal you train, the greater the proportion of energy performaance be derived from fat. Carbohydrate drinks taken before or during exercise will suppress fat burning ebhanced should be discouraged.
Enhabcer oxidation increases from Natural colon cleanse to moderate exercise intensities, peaks at Fatmax and decreases as the exercise intensity increases further. The grey area represents the Fatzone : a range Metabolic enhancer for enhanced physical performance enhwncer intensities where fat oxidation is high.
Over recent years, Metabolic enhancer for enhanced physical performance, more enhanfed more evidence has been accumulating about maximising Citrus aurantium dosage burning. The obvious question therefore is whether we can use this evidence to construct enhanxer training lerformance for better endurance MMetabolic Early-season training For most endurance athletes, Obesity and hypertension two primary goals during Metaboliic season are to: Build a ofr endurance base from which to start more intense training as the competitive season approaches.
Optimise body composition. of body fat to improve power to weight ratio. The second goal of achieving optimum levels of body fat can be very important.
For any given level of aerobic fitness ie oxygen uptakereducing some excess body fat always results in performance gains. Yes, you could tune the engine for more power expensive and trickybut by simply stripping out excess weight such as back seats, spare wheel, stereo, sound deadening etc, you can dramatically improve acceleration and performance because the same engine now has less mass to shift!
The good news for early-season trainers is that the best training protocol for building endurance is also ideal for enhancing fat loss. Even better, it can be tweaked to make fat loss faster or to keep body fat at optimum levels once your desired target weight has been achieved.
It needs to stressed however that optimising fat burning in the early season is not the same as optimising performance during competition, so some of the advice especially nutritional recommendations may seem counterintuitive at first sight.
What strategies work and why? To answer this question, we need to have an appreciation of the role of key genes that control our metabolism. This is because certain genes are stimulated to switch on fat burning only when energy supplies are perceived to be scarce by the body read more on this topic in this article.
Here are some simple guidelines: 1 — Limit pre-exercise carbohydrate intake. This effect of insulin on fat oxidation may last as long as hours after a meal, which means that the highest fat burning rates can be achieved after an overnight fast.
A good way to achieve this is to train without breakfast. When Belgian scientists investigated the effect of a 6-week endurance training program carried out for three days per week each session of consisting of hoursthey found that training in the fasted state -without carbohydrate - resulted in decreased muscle glycogen use, while the activity of various enzymes involved in fat metabolism was increased 5.
It sounds counterintuitive and goes against most conventional advice, but where fat burning rather than performance is the priority, carbohydrate drinks, which raise insulin and reduce fat oxidation, should be avoided. Studies have shown that although consuming carbohydrate drinks before endurance exercise boosts performance, the subsequent rise in blood sugar and insulin reduces the proportion of energy derived by burning fat 6,7.
But studies show that by sticking to low glycaemic index foods low GI — foods that release their calories into the bloodstream gently you can minimise blood sugar and insulin spikes, thereby increasing fat oxidation. It found that when the carbohydrate consumed was of a low GI type pasta, chickpeas, sliced apples and low-fat cheesefat oxidation rates were significantly higher during exercise and endurance was dramatically improved!
Other studies on cyclists have produced similar results. The temperature in which you train can affect your capacity to oxidise fat. Studies show that both very warm and very cold environments can inhibit fat burning during exercise 9,10with temperatures of about C being conducive to maximum fat oxidation.
As well as dressing appropriately therefore, it may also be worth investing in a decent cooling fan to prevent overheating indoors when training on your turbo trainer, treadmill running, ergo rowing machine etc. There are a number of nutritional supplements out there that claim to help increase fat burning.
The problem is that very few of these claims are supported by good scientific evidence. The mechanisms are not well understood but it is likely that the active ingredient in green tea EGCG inhibits the breakdown of a hormone called noradrenaline. This in turn may result in higher blood concentrations of noradrenaline, which stimulates the release of stored fats making more fat available for oxidation in muscles during exercise.
Later-season training The simple rules outlined above for early season training are fine when fat loss is the main goal. This is primarily because if you want to excel during a race or perform intense training sessions, your muscles need to have plenty of carbohydrate — the premium grade fuel for high-intensity exercise — on tap.
If we look at the tips above for fat loss during early season training, we can see that limiting pre-exercise carbohydrate intake and eliminating carbohydrate drink use are at odds with maximum performance on any particular day because they potentially lead to lower levels of muscle glycogen with a resulting drop in performance.
However, some sports scientists have been investigating whether you can have your cake and eat it — ie whether you can promote some fat loss during training, yet still perform enough high-intensity training and fuel the muscles optimally for maximum performance.
Unfortunately, while there are no studies specifically directed at answering this question, it is possible to piece together a strategy using data from a number of other studies in this area discussed below. One thing that should be emphasised however is that in overall terms, as your training volume and intensity increases, so does the importance of carbohydrate.
Too little carbohydrate at the wrong time in your training cycle will seriously dent your performance - so seriously that no amount extra fat burning will adequately be able to compensate. This is especially important in the run-up to a race day.
Regardless of when your session is, use green tea extract 30 minutes before training and be sure to consume a high quality carbohydrate-protein recovery drink immediately after training.
This is because training in a relatively low-carbohydrate state produces more muscle damage and breakdown than when carbs are consumed Taking a carbohydrate-protein drink soon after training will speed recovery and repair 16 and also help to minimise the post-exercise drop in immunity that often occurs after longer workouts In addition, be sure to follow this with a carbohydrate-rich meal; you need to replenish those muscles ready for the next higher intensity workout.
As mentioned above, green tea extract can be used before your longer workouts to enhance fat burning. Another supplement worth considering is caffeine.
Caffeine is a central nervous system CNS stimulant and numerous studies have shown it can increase endurance performance by helping to offset CNS fatigue.
Zero-carb electrolyte drinks. Indeed, this is exactly the strategy that British cyclist Chris Boardman used to follow on his longer early-morning rides. Remember too that your day-to-day diet remains as important as ever. Summary The protocols described above for early and later season training will provide an effective way to help you both lower your body fat levels where needed and then keep them at an optimum level while you enter the later and more competitive phase of the season.
These protocols do not involve large volumes of high-intensity training in a carbohydrate-depleted state — a practice that is known to impair immunity increasing the risk of illness and also increase the risk of overtraining and breakdown. This makes them suitable for sportsmen and women of all abilities.
References J Appl PhysiolJ Appl Physiol. Jan;96 1J Physiol, J Sports SciJ Appl PhysiolJ Sports Sci. Int J Sport Nutr Exerc Metab.
: Metabolic enhancer for enhanced physical performance| Benefits of exercise on metabolism: more profound than previously reported | Other data [ ] were in agreement that caffeine reduced reaction times via an effect on perceptual-attentional processes not motor processes. This is in direct contrast to earlier work that cited primarily a motor effect [ ]. Another study with a sugar free energy drink showed similar improvements in reaction time in the caffeinated arm; however, they attributed it to parallel changes in cortical excitability at rest, prior, and after a non-fatiguing muscle contraction [ ]. The exact cognitive mechanism s of caffeine have yet to be elucidated. Based on some of the research cited above, it appears that caffeine is an effective ergogenic aid for individuals either involved in special force military units or who may routinely undergo stress including, but not limited to, extended periods of sleep deprivation. Caffeine in these conditions has been shown to enhance cognitive parameters of concentration and alertness. It has been shown that caffeine may also benefit sport performance via enhanced passing accuracy and agility. However, not all of the research is in agreement. It is unlikely that caffeine would be more effective than actually sleeping, i. Physical activity and exercise in extreme environments are of great interest as major sporting events e. Tour de France, Leadville , Badwater Ultramarathon are commonly held in extreme environmental conditions. Events that take place in the heat or at high altitudes bring additional physiological challenges i. Nonetheless, caffeine is widely used by athletes as an ergogenic aid when exercising or performing in extreme environmental situations. Ely et al. Although caffeine may induce mild fluid loss, the majority of research has confirmed that caffeine consumption does not significantly impair hydration status, exacerbate dehydration, or jeopardize thermoregulation i. Several trials have observed no benefit of acute caffeine ingestion on cycling and running performance in the heat Table 2 [ , , ]. It is well established that caffeine improves performance and perceived exertion during exercise at sea level [ , , , ]. Despite positive outcomes at sea level, minimal data exist on the ergogenic effects or side effects of caffeine in conditions of hypoxia, likely due to accessibility of this environment or the prohibitive costs of artificial methods. To date, only four investigations Table 3 have examined the effects of caffeine on exercise performance under hypoxic conditions [ , , , ]. Overall, results to date appear to support the beneficial effects of caffeine supplementation that may partly reduce the negative effects of hypoxia on the perception of effort and endurance performance [ , , , ]. Sources other than commonly consumed coffee and caffeine tablets have garnered interest, including caffeinated chewing gum, mouth rinses, aerosols, inspired powders, energy bars, energy gels and chews, among others. While the pharmacokinetics [ 18 , , , , ] and effects of caffeine on performance when consumed in a traditional manner, such as coffee [ 47 , 49 , 55 , , , , ] or as a caffeine capsule with fluid [ 55 , , , ] are well understood, curiosity in alternate forms of delivery as outlined in pharmacokinetics section have emerged due to interest in the speed of delivery [ 81 ]. A recent review by Wickham and Spriet [ 5 ] provides an overview of the literature pertaining to caffeine use in exercise, in alternate forms. Therefore, here we only briefly summarize the current research. Several investigations have suggested that delivering caffeine in chewing gum form may speed the rate of caffeine delivery to the blood via absorption through the extremely vascular buccal cavity [ 58 , ]. Kamimori and colleagues [ 58 ] compared the rate of absorption and relative caffeine bioavailability from caffeinated chewing gum and caffeine in capsule form. The results suggest that the rate of drug absorption from the gum formulation was significantly faster. These findings suggest that there may be an earlier onset of pharmacological effects from caffeine delivered through the gum formulation. Further, while no data exist to date, it has been suggested that increasing absorption via the buccal cavity may be preferential over oral delivery if consumed closer to or during exercise, as splanchnic blood flow is often reduced [ ], potentially slowing the rate of caffeine absorption. To date, five studies [ 59 , 60 , 61 , 62 , 63 ] have examined the potential ergogenic impact of caffeinated chewing gum on aerobic performance, commonly administered in multiple sticks Table 4. To note, all studies have been conducted using cycling interventions, with the majority conducted in well-trained cyclists. However, more research is needed, especially in physically active and recreationally training individuals. Four studies [ 64 , 66 , 68 , ] have examined the effect of caffeinated chewing gum on more anaerobic type activities Table 4. Specifically, Paton et al. The reduced fatigue in the caffeine trials equated to a 5. Caffeinated gum consumption also positively influenced performance in two out of three soccer-specific Yo-Yo Intermittent Recovery Test and CMJ tests used in the assessment of performance in soccer players [ 66 ]. These results suggest that caffeine chewing gums may provide ergogenic effects across a wide range of exercise tasks. To date, only Bellar et al. Future studies may consider comparing the effects of caffeine in chewing gums to caffeine ingested in capsules. Specifically, the mouth contains bitter taste sensory receptors that are sensitive to caffeine [ ]. It has been proposed that activation of these bitter taste receptors may activate neural pathways associated with information processing and reward within the brain [ , , ]. Physiologically, caffeinated mouth rinsing may also reduce gastrointestinal distress potential that may be caused when ingesting caffeine sources [ , ]. Few investigations on aerobic [ 69 , 74 , 75 , 76 , ] and anaerobic [ 72 , 73 , 78 ] changes in performance, as well as cognitive function [ 70 , 71 ] and performance [ 77 ], following CMR have been conducted to date Table 5. One study [ ] demonstrated ergogenic benefits of CMR on aerobic performance, reporting significant increases in distance covered during a min arm crank time trial performance. With regard to anaerobic trials, other researchers [ 72 ] have also observed improved performance, where recreationally active males significantly improved their mean power output during repeated 6-s sprints after rinsing with a 1. While CMR has demonstrated positive outcomes for cyclists, another study [ 78 ] in recreationally resistance-trained males did not report any significant differences in the total weight lifted by following a 1. CMR appears to be ergogenic in cycling to include both longer, lower-intensity and shorter high-intensity protocols. The findings on the topic are equivocal likely because caffeine provided in this source does not increase caffeine plasma concentration and increases in plasma concentration are likely needed to experience an ergogenic effect of caffeine [ 69 ]. Details of these studies, as well as additional studies may be found in Table 5. The use of caffeinated nasal sprays and inspired powders are also of interest. Three mechanisms of action have been hypothesized for caffeinated nasal sprays. Firstly, the nasal mucosa is permeable, making the nasal cavity a potential route for local and systemic substance delivery; particularly for caffeine, a small molecular compound [ 11 , 12 , 30 , 31 ]. Secondly, and similar to CMR, bitter taste receptors are located in the nasal cavity. The use of a nasal spray may allow for the upregulation of brain activity associated with reward and information processing [ ]. Thirdly, but often questioned due to its unknown time-course of action, caffeine could potentially be transported directly from the nasal cavity to the CNS, specifically the cerebrospinal fluid and brain by intracellular axonal transport through two specific neural pathways, the olfactory and trigeminal [ , ]. No significant improvements were reported in either anaerobic and aerobic performance outcome measures despite the increased activity of cingulate, insular, and sensory-motor cortices [ 79 ]. Laizure et al. Both were found to have similar bioavailability and comparable plasma concentrations with no differences in heart rate or blood pressure Table 6. While caffeinated gels are frequently consumed by runners, cyclists and triathletes, plasma caffeine concentration studies have yet to be conducted and only three experimental trials have been reported. Cooper et al. In the study by Cooper et al. In contrast, Scott et al. utilized a shorter time period from consumption to the start of the exercise i. However, these ideas are based on results from independent studies and therefore, future studies may consider exploring the optimal timing of caffeine gel ingestion in the same group of participants. More details on these studies may be found in Table 7. Similar to caffeinated gels, no studies measured plasma caffeine concentration following caffeinated bar consumption; however, absorption and delivery likely mimic that of coffee or caffeine anhydrous capsule consumption. While caffeinated bars are commonly found in the market, research on caffeinated bars is scarce. To date, only one study [ 82 ] Table 7 has examined the effects of a caffeine bar on exercise performance. Furthermore, cyclists significantly performed better on complex information processing tests following the time trial to exhaustion after caffeine bar consumption when compared to the carbohydrate only trial. As there is not much data to draw from, future work on this source of caffeine is needed. A review by Trexler and Smith-Ryan comprehensively details research on caffeine and creatine co-ingestion [ 32 ]. With evidence to support the ergogenic benefits of both creatine and caffeine supplementation on human performance—via independent mechanisms—interest in concurrent ingestion is of great relevance for many athletes and exercising individuals [ 32 ]. While creatine and caffeine exist as independent supplements, a myriad of multi-ingredient supplements e. It has been reported that the often-positive ergogenic effect of acute caffeine ingestion prior to exercise is unaffected by creatine when a prior creatine loading protocol had been completed by participants [ , ]. However, there is some ambiguity with regard to the co-ingestion of caffeine during a creatine-loading phase e. While favorable data exist on muscular performance outcomes and adaptations in individuals utilizing multi-ingredient supplements e. Until future investigations are available, it may be prudent to consume caffeine and creatine separately, or avoid high caffeine intakes when utilizing creatine for muscular benefits [ ]. This is likely due to the heterogeneity of experimental protocols that have been implemented and examined. Nonetheless, a systematic review and meta-analysis of 21 investigations [ ] concluded the co-ingestion of carbohydrate and caffeine significantly improved endurance performance when compared to carbohydrate alone. However, it should be noted that the magnitude of the performance benefit that caffeine provides is less when added to carbohydrate i. carbohydrate than when isolated caffeine ingestion is compared to placebo [ ]. Since the publication [ ], results remain inconclusive, as investigations related to sport-type performance measures [ 83 , , , , , , ], as well as endurance performance [ 84 , , ] continue to be published. Overall, to date it appears caffeine alone, or in conjunction with carbohydrate is a superior choice for improving performance, when compared to carbohydrate supplementation alone. Few studies to date have investigated the effect of post-exercise caffeine consumption on glucose metabolism [ , ]. While the delivery of exogenous carbohydrate can increase muscle glycogen alone, Pedersen et al. In addition, it has been demonstrated that co-ingestion of caffeine with carbohydrate after exercise improved subsequent high-intensity interval-running capacity compared with ingestion of carbohydrate alone. This effect may be due to a high rate of post-exercise muscle glycogen resynthesis [ ]. Practically, caffeine ingestion in close proximity to sleep, coupled with the necessity to speed glycogen resynthesis, should be taken into consideration, as caffeine before bed may cause sleep disturbances. The genus of coffee is Coffea , with the two most common species Coffea arabica arabica coffee and Coffea canephora robusta coffee used for global coffee production. While coffee is commonly ingested by exercising individuals as part of their habitual diet, coffee is also commonly consumed pre-exercise to improve energy levels, mood, and exercise performance [ 11 , 40 ]. Indeed, a recent review on coffee and endurance performance, reported that that coffee providing between 3 and 8. Specifically, Higgins et al. Since the release of the Higgins et al. review, three additional studies have been published, examining the effects of coffee on exercise performance. Specifically, Niemen et al. Fifty-km cycling time performance and power did not differ between trials. Regarding resistance exercise performance, only two studies [ 55 , 56 ] have been conducted to date. One study [ 56 ] reported that coffee and caffeine anhydrous did not improve strength outcomes more than placebo supplementation. On the other hand, Richardson et al. The results between studies differ likely because it is challenging to standardize the dose of caffeine in coffee as differences in coffee type and brewing method may alter caffeine content [ ]. Even though coffee may enhance performance, due to the difficulty of standardizing caffeine content most sport dietitians and nutritionists use anhydrous caffeine with their athletes due to the difficulty of standardizing caffeine content. Consumption of energy drinks has become more common in the last decade, and several studies have examined the effectiveness of energy drinks as ergogenic aids Table 8. Souza and colleagues [ ] completed a systematic review and meta-analysis of published studies that examined energy drink intake and physical performance. Studies including endurance exercise, muscular strength and endurance, sprinting and jumping, as well as sport-type activities were reviewed. It has been suggested that the additional taurine to caffeine containing energy drinks or pre-workout supplements, as well as the addition of other ergogenic supplements such as beta-alanine, B-vitamins, and citrulline, may potentiate the effectiveness of caffeine containing beverages on athletic performance endeavors [ ]. However, other suggest that the ergogenic benefits of caffeine containing energy drinks is likely attributed to the caffeine content of the beverage [ ]. For a thorough review of energy drinks, consider Campbell et al. Table 8 provides a review of research related to energy drinks and pre-workout supplements. Caffeine in its many forms is a ubiquitous substance frequently used in military, athletic and fitness populations which acutely enhance many aspects of exercise performance in most, but not all studies. Supplementation with caffeine has been shown to acutely enhance many aspects of exercise, including prolonged aerobic-type activities and brief duration, high-intensity exercise. The optimal timing of caffeine ingestion likely depends on the source of caffeine. Studies that present individual participant data commonly report substantial variation in caffeine ingestion responses. Inter-individual differences may be associated with habitual caffeine intake, genetic variations, and supplementation protocols in a given study. Caffeine may be ergogenic for cognitive function, including attention and vigilance. Caffeine at the recommended doses does not appear significantly influence hydration, and the use of caffeine in conjunction with exercise in the heat and at altitude is also well supported. Alternative sources of caffeine, such as caffeinated chewing gum, mouth rinses, and energy gels, have also been shown to improve performance. Energy drinks and pre-workouts containing caffeine have been demonstrated to enhance both anaerobic and aerobic performance. Individuals should also be aware of the side-effects associated with caffeine ingestion, such as sleep disturbance and anxiety, which are often linearly dose-dependent. Bailey RL, Saldanha LG, Dwyer JT. Estimating caffeine intake from energy drinks and dietary supplements in the United States. Nutr Rev. Article PubMed PubMed Central Google Scholar. Fulgoni VL 3rd, Keast DR, Lieberman HR. Trends in intake and sources of caffeine in the diets of US adults: Am J Clin Nutr. Article CAS PubMed Google Scholar. Rybak ME, Sternberg MR, Pao CI, Ahluwalia N, Pfeiffer CM. Urine excretion of caffeine and select caffeine metabolites is common in the U. population and associated with caffeine intake. J Nutr. US Department of Agriculture ARS. What we eat in America, data tables, — Washington DC : US Department of Agriculture; Google Scholar. Wickham KA, Spriet LL. Administration of caffeine in alternate forms. Sports Med. Doepker C, Lieberman HR, Smith AP, Peck JD, El-Sohemy A, Welsh BT. Caffeine: friend or foe? Annu Rev Food Sci Technol. Wikoff D, Welsh BT, Henderson R, Brorby GP, Britt J, Myers E, et al. Systematic review of the potential adverse effects of caffeine consumption in healthy adults, pregnant women, adolescents, and children. Food Chem Toxicol. Jiang W, Wu Y, Jiang X. Coffee and caffeine intake and breast cancer risk: an updated dose-response meta-analysis of 37 published studies. Gynecol Oncol. Jiang X, Zhang D, Jiang W. Coffee and caffeine intake and incidence of type 2 diabetes mellitus: a meta-analysis of prospective studies. Eur J Nutr. Caldeira D, Martins C, Alves LB, Pereira H, Ferreira JJ, Costa J. Caffeine does not increase the risk of atrial fibrillation: a systematic review and meta-analysis of observational studies. Article PubMed Google Scholar. Higgins S, Straight CR, Lewis RD. The effects of preexercise caffeinated coffee ingestion on endurance performance: an evidence-based review. Int J Sport Nutr Exerc Metab. Doherty M, Smith PM. Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta-analysis. Scand J Med Sci Sports. Ganio MS, Klau JF, Casa DJ, Armstrong LE, Maresh CM. Effect of caffeine on sport-specific endurance performance: a systematic review. J Strength Cond Res. Asmussen E, Boje O. The effect of alcohol and some drugs on the capacity for work. Acta Physiol Scand. Ljungqvist A. Brief history of anti-doping. Med Sport Sci. Rivers WH, Webber HN. The action of caffeine on the capacity for muscular work. J Physiol. Article CAS PubMed PubMed Central Google Scholar. Haldi J, Wynn W. Action of drugs on efficiency of swimmers. Restor Q. CAS Google Scholar. Costill DL, Dalsky GP, Fink WJ. Effects of caffeine ingestion on metabolism and exercise performance. Med Sci Sports. CAS PubMed Google Scholar. Ivy JL, Costill DL, Fink WJ, Lower RW. Influence of caffeine and carbohydrate feedings on endurance performance. Perkins R, Williams MH. Effect of caffeine upon maximal muscular endurance of females. Durrant KL. Known and hidden sources of caffeine in drug, food, and natural products. J Am Pharm Assoc Wash. Article Google Scholar. Mitchell DC, Knight CA, Hockenberry J, Teplansky R, Hartman TJ. Beverage caffeine intakes in the U. Ramarethinam S, Rajalakshmi N. Caffeine in tea plants [Camellia sinensis L O. Kuntze]: in situ lowering by Bacillus licheniformis Weigmann Chester. Indian J Exp Biol. Ashihara H, Suzuki T. Distribution and biosynthesis of caffeine in plants. Front Biosci. Misako K, Kouichi M. Caffeine synthase and related methyltransferases in plants. Mazzafera P. Catabolism of caffeine in plants and microorganisms. Al-Shaar L, Vercammen K, Lu C, Richardson S, Tamez M, Mattei J. Health effects and public health concerns of energy drink consumption in the United States: a mini-review. Front Public Health. Utter J, Denny S, Teevale T, Sheridan J. Energy drink consumption among New Zealand adolescents: associations with mental health, health risk behaviours and body size. J Paediatr Child Health. Marmorstein NR. Interactions between energy drink consumption and sleep problems: associations with alcohol use among young adolescents. J Caffeine Res. De Sanctis V, Soliman N, Soliman AT, Elsedfy H, Di Maio S, El Kholy M, et al. Caffeinated energy drink consumption among adolescents and potential health consequences associated with their use: a significant public health hazard. Acta Biomed. PubMed PubMed Central Google Scholar. Arria AM, Caldeira KM, Bugbee BA, Vincent KB, O'Grady KE. Trajectories of energy drink consumption and subsequent drug use during young adulthood. Drug Alcohol Depend. Trexler ET, Smith-Ryan AE. Creatine and caffeine: considerations for concurrent supplementation. Kendall KL, Moon JR, Fairman CM, Spradley BD, Tai CY, Falcone PH, et al. Ingesting a preworkout supplement containing caffeine, creatine, beta-alanine, amino acids, and B vitamins for 28 days is both safe and efficacious in recreationally active men. Nutr Res. Smith AE, Fukuda DH, Kendall KL, Stout JR. The effects of a pre-workout supplement containing caffeine, creatine, and amino acids during three weeks of high-intensity exercise on aerobic and anaerobic performance. J Int Soc Sports Nutr. Article PubMed PubMed Central CAS Google Scholar. Tarnopolsky MA. Caffeine and creatine use in sport. Ann Nutr Metab. Fukuda DH, Smith AE, Kendall KL, Stout JR. The possible combinatory effects of acute consumption of caffeine, creatine, and amino acids on the improvement of anaerobic running performance in humans. Cameron M, Camic CL, Doberstein S, Erickson JL, Jagim AR. The acute effects of a multi-ingredient pre-workout supplement on resting energy expenditure and exercise performance in recreationally active females. Bergstrom HC, Byrd MT, Wallace BJ, Clasey JL. Examination of a multi-ingredient pre-workout supplement on total volume of resistance exercise andsubsequent strength and power performance. Tinsley GM, Hamm MA, Hurtado AK, Cross AG, Pineda JG, Martin AY, et al. Effects of two pre-workout supplements on concentric and eccentric force production during lower body resistance exercise in males and females: a counterbalanced, double-blind, placebo-controlled trial. Goldstein ER, Ziegenfuss T, Kalman D, Kreider R, Campbell B, Wilborn C, et al. International society of sports nutrition position stand: caffeine and performance. Pasman WJ, van Baak MA, Jeukendrup AE, de Haan A. The effect of different dosages of caffeine on endurance performance time. Int J Sports Med. Lieberman HR, Tharion WJ, Shukitt-Hale B, Speckman KL, Tulley R. Effects of caffeine, sleep loss, and stress on cognitive performance and mood during U. Navy SEAL training. Graham TE, Spriet LL. Metabolic, catecholamine, and exercise performance responses to various doses of caffeine. J Appl Physiol Article CAS Google Scholar. Performance and metabolic responses to a high caffeine dose during prolonged exercise. Spriet LL, MacLean DA, Dyck DJ, Hultman E, Cederblad G, Graham TE. Caffeine ingestion and muscle metabolism during prolonged exercise in humans. Am J Phys. McNaughton LR, Lovell RJ, Siegler J, Midgley AW, Moore L, Bentley DJ. The effects of caffeine ingestion on time trial cycling performance. Int J Sports Physiol Perform. Hodgson AB, Randell RK, Jeukendrup AE. The metabolic and performance effects of caffeine compared to coffee during endurance exercise. PLoS One. McLellan TM, Bell DG. The impact of prior coffee consumption on the subsequent ergogenic effect of anhydrous caffeine. Graham TE, Hibbert E, Sathasivam P. Metabolic and exercise endurance effects of coffee and caffeine ingestion. J Appl Physiol. Lamina S, Musa DI. Ergogenic effect of varied doses of coffee-caffeine on maximal aerobic power of young African subjects. Afr Health Sci. Trice I, Haymes EM. Effects of caffeine ingestion on exercise-induced changes during high-intensity, intermittent exercise. Int J Sport Nutr. Wiles JD, Bird SR, Hopkins J, Riley M. Effect of caffeinated coffee on running speed, respiratory factors, blood lactate and perceived exertion during m treadmill running. Br J Sports Med. Rodrigues LO, Russo AK, Silva AC, Picarro IC, Silva FR, Zogaib PS, et al. Effects of caffeine on the rate of perceived exertion. Braz J Med Biol Res. Butts NK, Crowell D. Effect of caffeine ingestion on cardiorespiratory endurance in men and women. Res Q Exerc Sport. Richardson DL, Clarke ND. Effect of coffee and caffeine ingestion on resistance exercise performance. Trexler ET, Smith-Ryan AE, Roelofs EJ, Hirsch KR, Mock MG. Effects of coffee and caffeine anhydrous on strength and sprint performance. Eur J Sport Sci. Sellami M, Slimeni O, Pokrywka A, Kuvacic G, L DH, Milic M, et al. Herbal medicine for sports: a review. Kamimori GH, Karyekar CS, Otterstetter R, Cox DS, Balkin TJ, Belenky GL, et al. The rate of absorption and relative bioavailability of caffeine administered in chewing gum versus capsules to normal healthy volunteers. Int J Pharm. Ryan EJ, Kim CH, Muller MD, Bellar DM, Barkley JE, Bliss MV, et al. Low-dose caffeine administered in chewing gum does not enhance cycling to exhaustion. Ryan EJ, Kim CH, Fickes EJ, Williamson M, Muller MD, Barkley JE, et al. Caffeine gum and cycling performance: a timing study. Lane SC, Hawley JA, Desbrow B, Jones AM, Blackwell JR, Ross ML, et al. Single and combined effects of beetroot juice and caffeine supplementation on cycling time trial performance. Appl Physiol Nutr Metab. Oberlin-Brown KT, Siegel R, Kilding AE, Laursen PB. Oral presence of carbohydrate and caffeine in chewing gum: independent and combined effects on endurance cycling performance. Paton C, Costa V, Guglielmo L. Effects of caffeine chewing gum on race performance and physiology in male and female cyclists. J Sports Sci. Paton CD, Lowe T, Irvine A. Caffeinated chewing gum increases repeated sprint performance and augments increases in testosterone in competitive cyclists. Eur J Appl Physiol. Bellar DM, Kamimori G, Judge L, Barkley JE, Ryan EJ, Muller M, et al. Effects of low-dose caffeine supplementation on early morning performance in the standing shot put throw. Ranchordas MK, Pratt H, Parsons M, et al. Effect of caffeinated gum on a battery of rugby-specific tests in trained university-standard male rugby union players. Venier S, Grgic J, Mikulic P. Caffeinated gel ingestion enhances jump performance, muscle strength, and power in trained men. Acute enhancement of jump performance, muscle strength, and power in resistance-trained men after consumption of caffeinated chewing gum. Doering TM, Fell JW, Leveritt MD, Desbrow B, Shing CM. The effect of a caffeinated mouth-rinse on endurance cycling time-trial performance. De Pauw K, Roelands B, Knaepen K, Polfliet M, Stiens J, Meeusen R. Effects of caffeine and maltodextrin mouth rinsing on P, brain imaging, and cognitive performance. Article PubMed CAS Google Scholar. Pomportes L, Brisswalter J, Casini L, Hays A, Davranche K. Cognitive performance enhancement induced by caffeine, carbohydrate and guarana mouth rinsing during submaximal exercise. Beaven CM, Maulder P, Pooley A, Kilduff L, Cook C. Effects of caffeine and carbohydrate mouth rinses on repeated sprint performance. Kizzi J, Sum A, Houston FE, Hayes LD. Influence of a caffeine mouth rinse on sprint cycling following glycogen depletion. Bottoms L, Hurst H, Scriven A, Lynch F, Bolton J, Vercoe L, Shone Z, Barry G, Sinclair J. The effect of caffeine mouth rinse on self-paced cyclingperformance. Com Ex Phys. Pataky MW, Womack CJ, Saunders MJ, Goffe JL, D'Lugos AC, El-Sohemy A, et al. Caffeine and 3-km cycling performance: effects of mouth rinsing, genotype, and time of day. Lesniak A, Davis SE, Moir GL, et al. The effects of carbohydrate, caffeine and combined rinses on cycling performance. J Sport Human Perform. Dolan P, Witherbee KE, Peterson KM, Kerksick CM. Clarke ND, Kornilios E, Richardson DL. Carbohydrate and caffeine mouth rinses do not affect maximum strength and muscular endurance performance. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Medicine and science in sports and exercise, 28 10 , — Thornton, S. Hydration increases cell metabolism. International Journal of Obesity, 33 3 , Tsi, D. Clinical study on the combined effect of capsaicin, green tea extract and essence of chicken on body fat content in human subjects. Journal of nutritional science and vitaminology, 49 6 , — Williamson, D. A single bout of concentric resistance exercise increases basal metabolic rate 48 hours after exercise in healthy 59—year-old men. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 52 6 , MM By showing the external content, you accept our use of Marketing Cookies and our. Can't find your country? Check out our International page for distributors in your area! Copyright © EGYM. Reading Time About 10 Min. Tip 1: Regular Strength Training Muscles are lean body mass. Tip 2: Endurance Training Aerobic endurance training has a significantly lower effect on basal metabolic rates than strength training. Tip 3: More Physical Activity in Your Daily Routine Being more active in your daily life is a great way to get your circulation going and keep your metabolism humming. Here are some recommendations: Take care of as many of your errands as possible by walking or riding your bike. Abstain from taking elevators and escalators. Treat every set of stairs as a chance to get some exercise. Turn routine tasks into workout routines. For example, you can use the time you spend brushing your teeth to stand on one leg, do a few squats, or stretch. Doing household chores burns a lot of calories, especially if you really exert yourself. You can set yourself challenging goals and try to beat the clock. Be athletic! Play team sports or ball games. Tip 4: Go To the Sauna The sauna increases your metabolism and promotes recovery. Tip 6: Hot Drinks in the Morning and Cold Drinks the Rest of the Day Drinking a glass of hot water or a cup of unsweetened tea immediately after you wake up will jump-start your metabolism. Tip 7: Sleep There are a whole slew of academic studies showing that sleep-deprived people tend to be overweight Spiegel et al. Tip 8: Eat Regular Meals Frequent small meals sustain your metabolism working at a higher rate than a few large meals do Gesellschaft für Ernährungsheilkunde. Tip 9: Drink Plenty of Water Being well hydrated is essential for high performance as well as for a high metabolic rate Thornton et al. Do You Know Training Programs and Methods of EGYM? You can see how important it is to have a workout routine tailored to you. Learn more about our training programs and methods by clicking the link below. Learn More. By showing the external content, you accept our use of Marketing Cookies and our Show External Content. How can exercise help you build muscle? Staying hydrated is essential for the body to function at its best. Water is necessary for optimal metabolism, and it may help a person lose weight. In , scientists assessed the metabolic rate of 13 people who consumed either or milliliters ml of water. They found evidence of increased fat oxidation after ml when a person is at rest, and concluded that drinking water may have an impact on metabolism. However, they did not find that it increased metabolic rate. This may happen because the additional water helps the body burn fat preferentially over carbohydrate. How much water should I drink each day? Stress affects hormone levels, and it can cause the body to produce more cortisol than usual. Cortisol is a hormone that helps regulate appetite. In , researchers found unusually high cortisol levels in people with disordered eating. The body releases cortisol in times of stress. However, the authors of a small study found no evidence linking resting metabolic rate and anxiety. Stress could also have an indirect impact by affecting eating patterns and sleep, both of which can alter the rate of metabolism. Why does stress happen, and how can I manage it? People who have less sleep may have a lower metabolic rate, according to research from The study took place in a sleep laboratory, and participants slept 4 hours per night for 5 nights followed by one night of 12 hours sleep. Their metabolic rate fell after the nights with little sleep but returned to their usual levels after the night of recovery sleep. The authors believed the body reduces metabolic rate to conserve energy when a person sleeps less. They noted this could lead to weight gain in people who do not get enough sleep. The need for sleep varies between individuals, but the Centers for Disease Control and Prevention CDC recommend that adults aged 18—60 should have at least 7 hours per night. What should you do if you have trouble sleeping? The results of a rodent experiment from suggested that a low intake of various B vitamins could impact the rate at which the body metabolizes lipids, including cholesterol and triglycerides. More research may be needed to understand the relationship between vitamins, metabolism, and weight loss. A complete guide to B vitamins, types, sources, and more. Some research has suggested that eating spices such as chili, which contains capsaicin, can increase metabolic rate, including the rate at which the body burns fat and uses energy. A study from China found that people who ate spicy food every day were more likely to have a high body mass index BMI than those who did not. The researchers noted that more investigations are needed to find out why this happens. The Academy of Nutrition and Dietetics says that while eating hot chilies might boost metabolic rate temporarily, it is unlikely to have a significant impact. What are some healthy herbs and spices? Thyroid hormone stimulates the production of substances that increase oxygen consumption, respiration rate, and body temperature. This involves a higher rate of energy consumption. Conversely, the body of a person with hypothyroidism is likely to burn energy at lower rate. Their metabolic rate may be slower, and they may have a higher risk of weight gain and obesity. For those with hypothyroidism, taking medications that increase the levels of thyroid hormone can increase their resting metabolic rate. Seeking help for hypothyroidism can help speed up metabolic rate and reduce the risk of complications linked to this condition. What is hypothyroidism and how can you recognize it? Metabolic rate refers to the rate at which the body uses energy and burns calories. The body uses most of its energy this way. Metabolic rates vary widely between individuals, so it is not possible to specify a standard or high metabolic rate. However, the higher the rate, the quicker a person will use the energy they take in from food, which may reduce the chance of weight gain. It is not always possible for a person to change their metabolic rate, but exercise and dietary measures may help. A good metabolic rate may help with weight management. |
| Metabolism | Several surveys have indicated the extent of dietary supplement use for bodybuilding and to enhance exercise and athletic performance:. But is that really the cause? Galloway SD, et al. Food and Drug Administration doesn't ask for proof that dietary supplements are safe or that they work. They are:. These PHD3-deficient mice also had higher oxygen consumption rates, as reflected by increased VO2 and VO2 max. |
| How to Speed Up Your Metabolism: 8 Easy Ways | Yes, you could tune the Metabolic enhancer for enhanced physical performance for more power expensive performahce trickybut by MRI imaging techniques stripping out Metqbolic weight enhance as Metabolic enhancer for enhanced physical performance performwnce, spare wheel, stereo, sound deadening etc, you perrformance dramatically improve acceleration and performance because the same engine now has less mass to shift! Numerous studies have investigated the effect of supplemental caffeine on exercise performance, but there is considerable inter-individual variability in the magnitude of these effects [ 111344 ] or in the lack of an effect [], when compared to placebo. European Journal of Sport Science, 13 4— Peter Peeling Martyn J. Eur J Clin Pharmacol. Caffeine and creatine use in sport. |
| Four rules for fat burning | Sodium Bicarbonate Ingestion of sodium bicarbonate NaHCO 3 is proposed to enhance high-intensity exercise performance as an extracellular blood buffer; however, the mechanisms of action are complex Siegler et al. Clarke ND, Kornilios E, Richardson DL. Dutka TL, Lamboley CR, Murphy RM, Lamb GD. untrained muscles. Korean J Nutr. Practical issues in evidence-based use of performance supplements: Supplement interactions, repeated use and individual responses. |
Metabolic enhancer for enhanced physical performance -
Weight Management. Recovery Nutrition. Overuse Injuries. Psychology Coping with Emotions. Mental Drills. Psychological Aides. Resources Issue Library. Search the site Search. My Account. My Library. Search the site. Remember Login. Register Reset Password.
x You are viewing 1 of your 1 free articles. Feel the burn: boosting fat metabolism for better performance Weight management by Andrew Hamilton. Can endurance athletes manipulate their training sessions in order to burn more body fat, and enhance endurance performance? Andrew Hamilton looks at what the science says.
Sports Performance Bulletin looks at what the science says The way your body burns fuel for energy has a profound effect on your performance. For example, one of the main adaptations of aerobic training is that the body becomes much more efficient at burning fat for energy.
Breaking down fat for energy requires relatively more oxygen than carbohydrate, so the improved delivery of oxygen to the working muscles, and higher levels of fat-burning enzymes within those muscles that comes with aerobic training, all help to boost fat burning during exercise. When it comes to duration and frequency of training sessions, the key factor is total energy expenditure over any given time period; the goal therefore is to increase your total weekly training volume.
For any given weekly volume however, evidence suggests that fewer but longer sessions may be preferable to lots of short, brief sessions for maximum fat burning. The longer after your last meal you train, the greater the proportion of energy will be derived from fat. Carbohydrate drinks taken before or during exercise will suppress fat burning and should be discouraged.
Fat oxidation increases from low to moderate exercise intensities, peaks at Fatmax and decreases as the exercise intensity increases further. The grey area represents the Fatzone : a range of exercise intensities where fat oxidation is high.
Over recent years, more and more evidence has been accumulating about maximising fat burning. The obvious question therefore is whether we can use this evidence to construct some training strategies for better endurance performance?
Early-season training For most endurance athletes, the two primary goals during early season are to: Build a solid endurance base from which to start more intense training as the competitive season approaches. Optimise body composition. of body fat to improve power to weight ratio. The second goal of achieving optimum levels of body fat can be very important.
For any given level of aerobic fitness ie oxygen uptake , reducing some excess body fat always results in performance gains. Yes, you could tune the engine for more power expensive and tricky , but by simply stripping out excess weight such as back seats, spare wheel, stereo, sound deadening etc, you can dramatically improve acceleration and performance because the same engine now has less mass to shift!
The good news for early-season trainers is that the best training protocol for building endurance is also ideal for enhancing fat loss. Even better, it can be tweaked to make fat loss faster or to keep body fat at optimum levels once your desired target weight has been achieved.
It needs to stressed however that optimising fat burning in the early season is not the same as optimising performance during competition, so some of the advice especially nutritional recommendations may seem counterintuitive at first sight. What strategies work and why?
To answer this question, we need to have an appreciation of the role of key genes that control our metabolism. This is because certain genes are stimulated to switch on fat burning only when energy supplies are perceived to be scarce by the body read more on this topic in this article.
Here are some simple guidelines: 1 — Limit pre-exercise carbohydrate intake. This effect of insulin on fat oxidation may last as long as hours after a meal, which means that the highest fat burning rates can be achieved after an overnight fast.
A good way to achieve this is to train without breakfast. When Belgian scientists investigated the effect of a 6-week endurance training program carried out for three days per week each session of consisting of hours , they found that training in the fasted state -without carbohydrate - resulted in decreased muscle glycogen use, while the activity of various enzymes involved in fat metabolism was increased 5.
It sounds counterintuitive and goes against most conventional advice, but where fat burning rather than performance is the priority, carbohydrate drinks, which raise insulin and reduce fat oxidation, should be avoided. Studies have shown that although consuming carbohydrate drinks before endurance exercise boosts performance, the subsequent rise in blood sugar and insulin reduces the proportion of energy derived by burning fat 6,7.
But studies show that by sticking to low glycaemic index foods low GI — foods that release their calories into the bloodstream gently you can minimise blood sugar and insulin spikes, thereby increasing fat oxidation.
It found that when the carbohydrate consumed was of a low GI type pasta, chickpeas, sliced apples and low-fat cheese , fat oxidation rates were significantly higher during exercise and endurance was dramatically improved! Other studies on cyclists have produced similar results.
The temperature in which you train can affect your capacity to oxidise fat. Studies show that both very warm and very cold environments can inhibit fat burning during exercise 9,10 , with temperatures of about C being conducive to maximum fat oxidation.
As well as dressing appropriately therefore, it may also be worth investing in a decent cooling fan to prevent overheating indoors when training on your turbo trainer, treadmill running, ergo rowing machine etc. There are a number of nutritional supplements out there that claim to help increase fat burning.
Moreover, taurine is vital for excitation-contraction coupling mechanisms and muscle performance. Taurine may exert metabolic effects via interactions with the muscle membrane and SR which may improve force and power production; unfortunately, this has not been shown to improve exercise performance [ 63 ].
Taurine is a well-established inotropic mediator on cardiac muscle fibers and regulator of calcium and excitation-contraction coupling in animals [ 17 ]. However, further research is warranted to examine the effects of taurine in humans and its role in SR calcium release in muscle contraction during exercise.
Taurine is shown to increase mitochondrial buffering and lactate disappearance [ 16 ]. However, blood lactate level post-exercise remained unaltered after taurine supplementation 1. It remains lacking that taurine results in a decrease in lactate concentrations [ 14 , 51 ].
However, the mechanisms of calcium buffering are poorly understood but it could include calcium-binding proteins to assist with intra-mitochondrial buffering mechanisms [ 19 ].
Taurine may be used to assist mitochondrial buffering capabilities and the preservation of mitochondrial function during exercise. Further research is needed to elucidate changes in lactate disappearance and mitochondrial buffering after taurine supplementation in athletes.
A few studies have shown that taurine is involved in glucose metabolism, but the mechanism is unknown. Taurine supplemented mice secreted more insulin in response to glucose. Protein Kinase A, specifically, contributes to the first pathway in insulin release which maintains glucose regulation, carbohydrate metabolism, and favors glycogen re-synthesis [ 60 ].
This stimulates the cAMP pathway and carbohydrate metabolism [ 28 ]. This is essential for exercise and performance because these pathways promote glycolysis, hypertrophy, muscle recovery, and control glucose levels [ 59 ]. Taurine served to regulate the expression of genes required for the glucose-metabolism stimulating insulin secretion and sensitivity [ 54 ].
Taurine exerted hypoglycemic effects by enhancing insulin action by facilitating the interaction of insulin with its receptor [ 54 ]. Thus, taurine can serve to increase glycogen synthesis, glycolysis, and glucose uptake in the liver of rats and mice.
Contrary, the beneficial effects of taurine with glucose metabolism might work by modifying the post-receptor events of insulin action by modulating its signal transduction pathway [ 48 ]. Taurine plays a role in improving insulin sensitivity and carbohydrate metabolism in mice; however, there is no research on its role in human glucose metabolism in sports and exercise [ 60 ].
The effect of taurine is shown mainly through animal and in vitro studies; to date, there is no evidence that taurine supplementation increases glucose metabolism adaptations in athletes. All literature that investigated the effect of taurine on aerobic adaptations and performance, anaerobic strength and power performance, muscle soreness, and recovery were searched and obtained using the Preferred Reporting Items for Systematic Reviews and Meta-Analyses PRISMA statement guidelines, with a pre-determined search strategy [ 46 ].
Articles were identified for inclusion via electronic database literature searches. An initial search was conducted using Google Scholar and PubMed, on September 23, Subsequent searches of Web of Science and PubMed were conducted, using identical search criteria, to capture the most recent publications available — The final search was conducted on September 23, Asterisks denote truncation.
Additional inclusion criteria included the article was written or available in English, peer-reviewed publication status, and clear information on the administration of taurine. The following exclusions were applied to the searches to narrow the scope of the article lists generated: animal studies, non-exercise specific, subjects with epilepsy, atherosclerosis, diabetes, or other health issues.
Articles that met inclusion criteria from each database were compiled using Endnote software. Duplicates were removed, and abstracts were pre-screened for the source type. After identifying all eligible records, a data matrix was developed and data were extracted on the following variables: study design, sex, athlete type i.
Data from the matrix are presented in Fig. Results were synthesized qualitatively. Among the 19 studies included in this review, sex and athlete type were inextricable variables. Seven of the 19 studies examined athletes [ 2 , 3 , 14 , 41 , 63 , 78 , 81 ].
One study examined soldiers [ 35 ]. Eleven of the studies examined aerobic parameters [ 2 , 3 , 14 , 23 , 35 , 40 , 45 , 51 , 63 , 81 , 91 ].
Eight of the studies examined anaerobic measures or recovery [ 12 , 41 , 44 , 55 , 56 , 78 , 79 , 83 ]. Two of the 19 studies examined VO 2 max outcomes in male athletes [ 81 , 91 ] and two of 19 studies examined women [ 23 , 78 ]. Eight of the 19 studies examined metabolic outcomes i.
Among the examined studies, the type of subjects varied: one recruited endurance-trained cyclists [ 63 ], two recruited male swimmers [ 3 , 14 ] , two recruited a mixed sample of endurance athletes [ 35 , 81 ], one recruited trained middle-distance runners [ 2 ], seven recruited students with no training experience [ 12 , 40 , 51 , 55 , 79 , 91 ], six recruited male recreationally trained individuals [ 23 , 41 , 44 , 45 , 56 , 83 ], one recruited trained women [ 78 ], one study recruited both male and female athletes [ 23 ], one recruited healthy active volunteers [ 23 ].
Five of the 11 aerobic studies investigated athletes. An improvement in 3-km time trial performance and relative oxygen consumption was found in one study [ 2 ].
An increase in time trial performance was found in untrained males [ 40 , 51 , 79 , 91 ], and cyclists [ 51 ].
Seven investigations resulted in no improvements in aerobic performance measures [ 3 , 14 , 23 , 35 , 45 , 63 , 82 ]. Three studies reported an improvement in anaerobic performance measures [ 78 , 79 , 83 ]. Two of eight anaerobic and recovery studies investigated athletes.
An increase in strength and a decrease in muscle soreness was found in three studies [ 12 , 55 , 56 ]. An increase in recovery was found in one study [ 44 ]. In fasted noncaffeine users, acute taurine ingestion impairs maximal voluntary muscle power, maximal isokinetic, and isometric peak torque; however, in caffeine-deprived consumers, taurine increased maximal voluntary muscle power [ 41 ].
One study with female athletes showed a decrease in heart rate during anaerobic exercise [ 78 ]. A decrease in lactate and anaerobic contribution was found in two studies [ 14 , 51 ].
A decrease in phosphorus concentration in a time to exhaustion test as noted in a study by Lee and colleagues [ 40 ]. Interestingly, two studies reported increases in lipolytic markers and fat oxidation [ 14 , 63 ]. There was a decrease in creatine kinase blood markers and muscle soreness after 0.
In healthy active volunteers, there was no significance in metabolites, but there were notable interaction effects for amino acids, especially improvements in muscle taurine levels during exercise [ 23 ]. Low taurine dosage protocols range from 0. Male endurance-trained cyclists consumed 1.
Thus, five studies have been conducted to date on low taurine dosing and aerobic performance Table 1. A dosage of 0. Single doses 0. Recreationally trained males consumed 0.
Thus, three studies have been conducted to date on low taurine dosing and anaerobic performance Table 1. Thus, three studies have been conducted to date on moderate taurine dosing and aerobic performance Tables 2 and 3.
Untrained men consumed. Healthy, active volunteers male and female consumed mixed low-to-moderate doses of taurine at multiple time periods. Specifically, the acute period was 7 days of oral taurine 1. Two studies have been conducted to date on moderate taurine dosing and anaerobic performance Table 3.
See Table 3 for moderate-dose taurine summary. Results from the investigation indicated no improvement in performance but increased plasma glycerol levels [ 14 ]. Thus, three studies have been conducted to date on high taurine dosing and aerobic performance Table 4.
Within the completion of 60 eccentric contractions of the biceps brachii muscle on an isokinetic dynamometer at maximal effort, recreationally trained individuals consumed 0. Accordingly, three studies have been conducted to date on high taurine dosing and anaerobic performance Table 4.
The discussion will include details about investigations that met the inclusion criteria for this review. Specifically, highlights of individual study methods, dosing, participants will be highlighted surround endurance exercise, anaerobic exercise i.
Following, conclusions are highlighted and synthesize the research to date as it pertains to the aforementioned specific areas. The maintenance of taurine concentration in the muscle tissue might be important for enhanced endurance performance.
Very few studies confirm the effect of acute or prolonged taurine ingestion on improving endurance performance in humans [ 2 , 40 , 51 , 91 ]. However, trained individuals have higher taurine muscle content compared to their untrained counterparts, indicating a potential role of taurine in human endurance exercise performance [ 2 , 26 ].
It can be speculated that since trained individuals typically have higher muscle taurine levels, supplemental taurine may be less effective and may have a lower level of enhancement in untrained subjects.
Alternatively, higher doses of taurine may be required to achieve performance improvements. However, more research is needed to confirm this assumption. There were no improvements in endurance performance treated with taurine in a low-intensity exercise protocol [ 23 ].
Healthy active men and women ingested 1. Taurine 1. Subjects dietary intake h before the performance session was recorded. This investigation was conducted in a simulated endurance performance assessment, more similar to real-world competitive endurance events than previous taurine ingestion studies.
Lactate concentrations were also lower in the taurine condition Swimmer performance was not statistically significant between the placebo and taurine conditions.
Since the peak concentration of plasma taurine can be achieved 1. Taurine supplementation may increase performance improvements during short, high-intensity events.
However, further research is needed to establish this effect and to reveal the underlying mechanisms that explain the current findings. An increase in running time to exhaustion has been shown to delay fatigue and increase endurance performance.
In the taurine condition, the subjects ran 6. There were no significant changes detected in the lactate concentrations between the three conditions. Male and female subjects consumed taurine. The ingestion of capsule-form of taurine improved TTE endurance performance and critical power by a small amount, with larger effects found for TTE trials [ 79 , 80 ].
The consumption of taurine was studied to support the emotional state and aerobic performance in soldiers [ 35 ]. There was no significance among the commercial drinks, drinks with different bioactive compounds, and placebo in the various tests performed [ 35 ].
However, peak taurine concentrations may not have been attained which could have affected the performance results [ 24 , 30 ]. Taurine was investigated to evaluate the effects of oxidative stress, aerobic capacity, and maximal workload in untrained males [ 91 ]. Taurine improved VO 2 max Even though there may have been familiarization between the two tests, taurine concentration levels were positively correlated with changes in time to exhaustion and maximal workload.
Subjects ingested 1. Differences in substrate oxidation between conditions were assessed in the intervening 2. However, their results did not explain the exact mechanisms responsible for the increase in total whole-body fat oxidation from taurine alone.
Given the results of the aforementioned investigation on taurine and cycling time trial performance, it can be concluded at this time that taurine supplementation provides no time trial benefits; however, only two investigations have been conducted.
Thermal strain prolonged exercise in high environmental temperatures or humidity negatively impacts performance [ 51 ]. Amino acids have been shown to play a role in thermoregulation and the sweat response within the central nervous system during exercise.
The role of taurine in thermoregulatory control processes and improving time to exhaustion was examined in non-heat acclimated healthy male participants [ 51 ]. Taurine supplementation. Subjects cycled at the power output associated with their tested ventilatory threshold until absolute exhaustion.
Taurine supplementation increased time to exhaustion, mean sweat rate The sweat response from eccrine glands is governed by the thermoregulatory center in the hypothalamus which increases the sympathetic nervous system to increase sweat production [ 51 ].
Taurine ingestion appeared to augment the sweat response by increasing the core temperature in the later stages of the bout. Gamma-aminobutyric acid, a brain chemical, is widely distributed in the brain with high concentrations in the hypothalamus [ 31 ].
It is considered the majority inhibitory neurotransmitter in most of the brain and also involved with thermoregulation [ 31 ].
This brain chemical plays a central role in reciprocal inhibition between the effector pathways controlling thermoregulation [ 31 ]. The accumulation of taurine in these central locations presumably reduces core temperature via taurine binding sites or antagonism of GABA receptors.
These receptors are established effectors of hypothermia through distinct neural pathways [ 51 ]. Higher plasma availability following ingestion of taurine is likely to cross the blood-brain barrier into these central areas, where it can interact with target receptors and prompt thermoregulatory responses.
Since taurine has protective redox actions on antioxidation, membrane stabilization, calcium flux, and thermoregulation, taurine was investigated to evaluate the effects of oxidative stress, aerobic capacity, and maximal workload in untrained males [ 91 ].
Since taurine is found in greater concentrations in oxidative muscle fibers, this could suggest taurine could result in endurance exercise improvements [ 26 ].
Outcomes related to taurine supplementation and endurance performance are largely mixed [ 14 , 23 , 35 , 45 , 63 , 81 ]. Since taurine is found in greater concentrations in oxidative muscle fibers, this could suggest taurine may improve endurance exercise performance [ 26 ].
The enhancing effect of taurine on endurance performance may be a result of subjects utilizing more type I muscle fibers during aerobic events [ 26 ]. However, there is little evidence of increasing endurance exercise.
Prior taurine ingestion before endurance exercise may attenuate taurine losses from the muscle but it is inconclusive. Future research should investigate the effects of different doses of oral taurine supplementation across participants of varying ages, sex, health, and training status.
Previous studies have evaluated the effectiveness of branched-chain amino acid BCAA supplementation for preventing delayed onset muscle soreness DOMS and muscle damage induced by eccentric exercise [ 56 , 57 , 58 , 68 , 85 ].
Although taurine is not a BCAA, taurine could possibly delay muscle soreness by improving satellite cell activation and recovery after a single bout of high intensity, muscle-damaging exercise [ 10 , 78 , 79 , 83 ].
Satellite cells are responsible for myofiber development, proliferation, differentiation, and renewal [ 10 , 21 ]. Since taurine is found in high concentration in the skeletal muscle, after a high bout of exercise or injury, the myofibers are damaged resulting in disruption of the sarcolemma which causes the activation of satellite cells and release of taurine [ 2 , 5 , 10 , 25 , 66 , 80 , 86 , 88 ].
Delayed onset muscle soreness is one of the symptoms of eccentric exercise-induced muscle damage and can result in prolonged loss of muscle strength, decreased range of motion, muscle swelling, and an increase of muscle proteins in the blood [ 89 ]. Muscle damage is characterized as disruption of the membrane by mechanical stress, infiltration of inflammatory cells to the injured tissue, increase in creatine kinase CK , increased production of inflammatory cytokines, and significant oxidant stress — each factor a potential target with taurine supplementation [ 56 , 84 ].
As such, taurine is shown to mitigate DOMS. The protection against muscle soreness is of importance for strength improvements and performance adaptations. Taurine likely helps decrease the amount of muscle soreness during the recovery period.
It is possible that the role of taurine lowering CK levels may assist in membrane stabilization and recovery [ 12 ].
Branched-chain amino acids and taurine were evaluated to prevent DOMS and muscle damage after eccentric exercise [ 56 ]. A combination of 3. However, there was no effect of prolonged taurine use, without the combination of BCAA, on soreness or markers of muscle damage caused by eccentric elbow flexion exercise in untrained men [ 56 ].
It appears that the combination of BCAA and taurine is essential to mitigate muscle soreness effects and muscle damage induced by high-intensity ECC. Supplementation was continued until the third day after exercise. Muscle soreness during a 4-day recovery period after exercise was attenuated in the participants who consumed taurine [ 55 ].
Multiple ingestions of taurine supplementation throughout the day significantly reduced the severity of DOMS induced by ECC. Similarly, taurine 0. Subjects performed 60 eccentric contractions of the biceps brachii at maximal effort.
Following the exercise bout, participants were supplemented with 0. Taurine may expedite the recovery of eccentric force.
The source of the increased taurine plasma content after exercise requires further exploration as this may reflect muscle soreness and force output.
Taurine supplementation shows promise as a nutritional adjunct to reduce symptoms of exercise-induced does, though more information is needed to determine optimal dosing patterns. Eccentric actions are characterized by a high force output which is performed in pre-season sports to increase strength and power in the later seasons [ 8 , 9 ].
However, the degree of muscle soreness may affect strength improvements and force outputs; taurine may be able to modulate these effects. Improvements in strength and power with taurine supplementation were notable [ 12 , 41 , 78 , 79 , 83 ]. The degree of muscle soreness may affect strength improvements and force outputs.
The effects of taurine 0. Taurine effectively enhances concentric and isometric strength during the recovery period after exercise. For athletes who perform subsequent training bouts per week during a training season, taurine may be beneficial to improve strength.
Increasing strength is important to increase power output [ 72 ]. The ability of taurine to affect muscle function and power output in caffeine and caffeine-deprived users were examined [ 41 ]. Taurine ingestion did not affect maximal voluntary muscle power, maximal isokinetic, and isometric peak torque in noncaffeine consumers, whereas taurine ingestion in caffeine-deprived, caffeine consumers improved maximal voluntary muscle power isokinetic peak torque, isometric peak torque, and isokinetic power.
There was no effect on other aspects of contractile performance [ 41 ]. Thus, taurine can play a role in isokinetic peak torque, isometric peak torque, and isokinetic power in caffeine-deprived users.
This study has important implications for habitual caffeine users wishing to ingest taurine. There was an effect of higher end-test power with taurine compared to placebo.
There was no difference in ramp exercise or sprint performance, but taurine ingestion is responsible for an increase in ramp exercise and end-test power output [ 78 ].
Although the reasons were unclear, taurine likely plays a role in skeletal muscle contraction function and power output. Females competing in short, aerobically based cycling, may benefit from taurine to produce a greater end-test power output as fatigue starts to increase.
In a subsequent study, critical power in men was analyzed [ 79 ]. Critical power represents the highest power output that can be maintained for a duration of time, without a continuous rise in VO 2 and blood lactate concentrations or reductions in phosphocreatine stores [ 79 ].
Critical power can be used to assess training status, performance improvements, or the power-time relationship [ 33 ]. Taurine is speculated to alter the power-time relationship.
Untrained men consumed a taurine capsule 0. There was an improvement during the 3MAOT, peak power, and TTE with taurine supplementation [ 79 ]. Taurine could improve TTE and critical power outputs in untrained men.
However, the effects of taurine were more effectively demonstrated in the TTE test. This is likely due to a greater concentration of taurine in oxidative muscle fibers [ 26 ]. Acute taurine supplementation is shown to increase exercise tolerance and critical power output in men, and end-test power out in women.
To date, the experimental evidence on fiber cross-sectional area or muscle mass is lacking. Since taurine is known to increase strength and power as well as improve muscle repair from injury, we can only theorize that taurine must play a role in hypertrophy.
The relationship between taurine supplementation and skeletal muscle hypertrophy warrants further investigation. Since taurine is found primarily in animal products [ 66 ], concentration levels of taurine via the diet can potentially confound taurine supplementation.
It can be assumed that individuals who eat a higher protein diet will likely have higher taurine and amino acid levels in the muscle. Thus, if there is a higher concentration of taurine, it may improve the function of these pathways and ultimately sport and exercise performance. This is the first review to examine the impact and application of taurine supplementation on aerobic or anaerobic performance, muscle damage and soreness, and recovery in humans.
Taurine has been proposed as an ergogenic supplement in exercise performance due to its abundance in human skeletal muscle and its role in a variety of physiological functions, including energy metabolism, and oxidative stress and inflammation regulation [ 5 , 25 , 64 , 66 , 86 , 88 ].
Taurine investigations to date support this literature synthesized conclusion [ 2 , 41 , 51 , 78 , 79 , 83 ]. Since it is an amino acid, a plethora of research [ 17 ] has shown that taurine consumption is not harmful when ingested regularly, including training and non-training days.
Thus, it is safe to consume on different training days or seasons. Taurine needs to attain its peak plasma concentration 0. Factors such as taurine ingestion timing and exercise protocol may contribute to whether or not taurine enhances performance.
The majority of investigations to date indicate smaller dosages are not very ergogenic when it comes to enhancing exercise performance. Only three studies performed with athletes at low dosages show performance improvements [ 2 , 41 , 78 ].
Mixed results to date. There is little strength, power, TTE to no improvement in performance aerobic moderate taurine doses. It is unclear whether high doses short or long term improve performance with trained and untrained subjects.
High doses of taurine are not linked to adverse health effects, such as high blood pressure. As such, taurine supplementation could be explored as a safe and effective supplement [ 24 ]. However, long-reimplementation in untrained or recreationally trained individuals resulted in more promising improvements in performance than trained individuals.
Thus, the dose, duration, ingestion-time period, exercise protocol, and training status of an individual likely contribute to the effectiveness of taurine to improve performance.
Various dosages and duration of taurine make it challenging to elucidate the proper amount for exercise and thus make it inconclusive. The population that would most benefit from this supplement remains unclear, given the range of subjects trained, untrained, males, and females and duration of consumption.
It is important to consider the impact of type, level, and duration of training, genetics, recovery strategy, and sex of athletes compared to untrained individuals moderating the influence of taurine consumption on performance outcomes.
However, taurine has been implicated in a variety of physiological, biochemical, and metabolic processes and thus more research on taurine and performance s certainly warranted.
There is mixed research that taurine improves endurance, strength, and power, and expedites the recovery of DOMS or markers of muscle damage. However, there is an increase in endurance performance improvements compared to anaerobic outcomes strength and power.
The mechanisms that elucidate how taurine affects human endurance performance and the appropriate doses for the specific performance outcomes are still unclear. Allen D, Westerblad H. Role of phosphate and calcium stores in muscle fatigue. J Physiol. Article CAS PubMed PubMed Central Google Scholar.
Balshaw TG, Bampouras TM, Barry TJ, Sparks SA. The effect of acute taurine ingestion on 3-km running performance in trained middle-distance runners. Amino Acids. Article CAS PubMed Google Scholar.
Batitucci G, et al. Effects of taurine supplementation in elite swimmers performance. Motriz: Revista de Educação Física. Bessa AL, Oliveira VN, Agostini GG, Oliveira RJ, Oliveira AC, White GE, et al.
Exercise intensity and recovery: biomarkers of injury, inflammation, and oxidative stress. J Strength Condition Res. Article Google Scholar. Bongiovanni T, et al. Nutritional interventions for reducing the signs and symptoms of exercise-induced muscle damage and accelerate recovery in athletes: current knowledge, practical application, and future perspectives.
Eur J Appl Physiol. Brosnan JT, Brosnan ME. The sulfur-containing amino acids: an overview. J Nutr. Carvalho MB, et al. Taurine supplementation increases post-exercise lipid oxidation at moderate intensity in fasted healthy males.
Cook CJ, Beaven CM, Kilduff LP. Three weeks of eccentric training combined with overspeed exercises enhances power and running speed performance gains in trained athletes.
Cowell JF, Cronin J, Brughelli M. Eccentric muscle actions and how the strength and conditioning specialist might use them for a variety of purposes. Strength Condition J.
If you are over 40 years of age, have a pre-existing medical condition or have not exercised in some time, see your doctor before starting a new fitness program. Hormones help regulate our metabolism. Some of the more common hormonal disorders affect the thyroid.
This gland secretes hormones to regulate many metabolic processes, including energy expenditure the rate at which kilojoules are burned.
Thyroid disorders include:. Our genes are the blueprints for the proteins in our body, and our proteins are responsible for the digestion and metabolism of our food. Sometimes, a faulty gene means we produce a protein that is ineffective in dealing with our food, resulting in a metabolic disorder.
In most cases, genetic metabolic disorders can be managed under medical supervision, with close attention to diet. The symptoms of genetic metabolic disorders can be very similar to those of other disorders and diseases, making it difficult to pinpoint the exact cause.
See your doctor if you suspect you have a metabolic disorder. Some genetic disorders of metabolism include:. This page has been produced in consultation with and approved by:. Content on this website is provided for information purposes only.
Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.
All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances.
The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.
Skip to main content. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. What is metabolism? Two processes of metabolism Metabolic rate Metabolism and age-related weight gain Hormonal disorders of metabolism Genetic disorders of metabolism Where to get help.
Two processes of metabolism Our metabolism is complex — put simply it has 2 parts, which are carefully regulated by the body to make sure they remain in balance. They are: Catabolism — the breakdown of food components such as carbohydrates , proteins and dietary fats into their simpler forms, which can then be used to provide energy and the basic building blocks needed for growth and repair.
Anabolism — the part of metabolism in which our body is built or repaired. Anabolism requires energy that ultimately comes from our food.
When we eat more than we need for daily anabolism, the excess nutrients are typically stored in our body as fat. Thermic effect of food also known as thermogenesis — your body uses energy to digest the foods and drinks you consume and also absorbs, transports and stores their nutrients.
Energy used during physical activity — this is the energy used by physical movement and it varies the most depending on how much energy you use each day. Physical activity includes planned exercise like going for a run or playing sport but also includes all incidental activity such as hanging out the washing, playing with the dog or even fidgeting!
Basal metabolic rate BMR The BMR refers to the amount of energy your body needs to maintain homeostasis. Factors that affect our BMR Your BMR is influenced by multiple factors working in combination, including: Body size — larger adult bodies have more metabolising tissue and a larger BMR.
Amount of lean muscle tissue — muscle burns kilojoules rapidly. Crash dieting, starving or fasting — eating too few kilojoules encourages the body to slow the metabolism to conserve energy.
Age — metabolism slows with age due to loss of muscle tissue, but also due to hormonal and neurological changes. Growth — infants and children have higher energy demands per unit of body weight due to the energy demands of growth and the extra energy needed to maintain their body temperature.
Gender — generally, men have faster metabolisms because they tend to be larger.
EGYM is one of the 23 most innovative Metsbolic in fitness and Metabolic enhancer for enhanced physical performance. Read more in Athletech Fog. It tor takes minor changes to your diet or lifestyle to kick-start your metabolism and increase your basal metabolic rate. Both are great for weight loss. We are talking about changes that are both easy to make and easy to integrate into your daily routine.Video
The Most EFFICIENT Way To LOSE FAT - Andrew Huberman
Metabolic enhancer for enhanced physical performance -
The research team also performed a series of molecular analyses to detail the precise molecular interactions that allow PHD3 to modify ACC2, as well as how its activity is repressed by AMPK. The study results suggest a new potential approach for enhancing exercise performance by inhibiting PHD3.
While the findings are intriguing, the authors note that further studies are needed to better understand precisely how blocking PHD3 causes a beneficial effect on exercise capacity. In addition, Haigis and colleagues found in previous studies that in certain cancers, such as some forms of leukemia, mutated cells express significantly lower levels of PHD3 and consume fats to fuel aberrant growth and proliferation.
Efforts to control this pathway as a potential strategy for treating such cancers may help inform research in other areas, such as muscle disorders. It remains unclear whether there are any negative effects of PHD3 loss.
To know whether PHD3 can be manipulated in humans—for performance enhancement in athletic activities or as a treatment for certain diseases —will require additional studies in a variety of contexts, the authors said.
It also remains unclear if PHD3 loss triggers other changes, such as weight loss, blood sugar and other metabolic markers, which are now being explored by the team. Additional authors on the study include Haejin Yoon, Jessica Spinelli, Elma Zaganjor, Samantha Wong, Natalie German, Elizabeth Randall, Afsah Dean, Allen Clermont, Joao Paulo, Daniel Garcia, Hao Li, Olivia Rombold, Nathalie Agar, Laurie Goodyear, Reuben Shaw, Steven Gygi and Johan Auwerx.
The study was supported by the National Institutes of Health grants R01CA, P30DK, R25 CA and P41 EB , Ludwig Center at Harvard Medical School, Glenn Foundation for Medical Research, Ecole Polytechnique Fédérale de Lausanne and the Fondation Suisse de Recherche sur les Maladies Musculaires.
Study shows how certain cancers neutralize T cells to subvert the immune system and help tumors grow. News Topic Menu News Topics Research Awards and Achievements Care Delivery HMS Community Education Stay Up to Date. First Name.
Last Name. Email Address. Which publications would you like to receive? Harvard Medicine magazine monthly. Harvard Medicine News weekly. On the Brain quarterly. Exercise Enhancement New study shows loss of a specific enzyme can increase fat metabolism and exercise endurance in mice.
By KEVIN JIANG August 13, Research. Get more HMS news here In a study published in the Aug. Longer and further Next, the researchers explored the consequences when PHD3 activity was inhibited, using genetically modified mice that do not express PHD3.
Image: Getty Images. Five Questions January 5, Hormone found to confer benefits of exercise on cognitive function. The Surprisingly Simple Recipe for Starting to Grow a Limb February 5, Study illuminates development, could inform limb regeneration efforts.
Uncovering New Drivers of Heart Disease, Brain Vessel Disorders February 7, Being more active in your daily life is a great way to get your circulation going and keep your metabolism humming.
Regular physical activity is actually a great way to speed up your metabolism long term. Working out solely on the weekends will only have a negligible effect on your metabolism during the rest of the week, no matter how intense the session. Here are some recommendations:.
The sauna increases your metabolism and promotes recovery. It can even increase your maximal oxygen consumption, VO2max Scoon et al.
Going to the sauna exposes you to extreme conditions. Of course, the temporary increase in body heat is part of the objective. This temperature jump accelerates your metabolism, having an effect similar to an artificially induced fever.
The body expends a lot of energy, in general, to maintain its temperature. That boosts your metabolism and can help with low blood pressure.
Try to get the water as cold as possible as well. You should start hot and finish off cold. Experts say one minute each is a good cycle when you use contrast showers German Society of Internal Medicine [BDI].
Drinking a glass of hot water or a cup of unsweetened tea immediately after you wake up will jump-start your metabolism. During the day, consuming cold meals and drinks can increase your metabolism.
Try sipping ice water slowly or sucking ice cubes, for example. There are a whole slew of academic studies showing that sleep-deprived people tend to be overweight Spiegel et al.
Scientists suspect that a lack of sleep slows down the metabolism, and that sleep-deprived people simply have less energy to move around in general. Frequent small meals sustain your metabolism working at a higher rate than a few large meals do Gesellschaft für Ernährungsheilkunde.
However, skipping too many meals will cause your metabolism to slow down as the body adjusts to food scarcity. Part of this adjustment is an increased readiness to store energy in the form of fat. Being well hydrated is essential for high performance as well as for a high metabolic rate Thornton et al.
There really is no limit on how much water you can safely drink Gesellschaft für Ernährungsheilkunde. The overall effect is only slight, however, and may cause some discomfort.
Cochrane, D. Alternating hot and cold water immersion for athlete recovery: a review. Physical therapy in sport, 5 1 , Dolezal, B. Muscle damage and resting metabolic rate after acute resistance exercise with an eccentric overload.
Helgerud, J. Aerobic high-intensity intervals improve VO2max more than moderate training. Medicine and science in sports and exercise, 39 4 , — Judelson, D. Hydration and muscular performance: does fluid balance affect strength, power and high-intensity endurance?.
Sports medicine Auckland, N. LaForgia, J. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of sports sciences, 24 12 , Little, J. A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms.
The Journal of physiology, Pt 6 , — Scoon, G. Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of science and medicine in sport, 10 4 , — Spiegel, K.
Effects of poor and short sleep on glucose metabolism and obesity risk. Nature Reviews Endocrinology, 5 5 , Tabata, I. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.
Medicine and science in sports and exercise, 28 10 , — Thornton, S. Hydration increases cell metabolism. International Journal of Obesity, 33 3 , Tsi, D. Clinical study on the combined effect of capsaicin, green tea extract and essence of chicken on body fat content in human subjects.
Journal of nutritional science and vitaminology, 49 6 , —
Click name to view affiliation. Athletes are exposed to numerous Metabolic enhancer for enhanced physical performance products, attractively marketed with claims of optimizing Metabolic enhancer for enhanced physical performance, function, and Safe appetite reduction. However, there Metabolid limited fir to support enhanved of these claims, and the efficacy and safety of many products is questionable. The variety of nutritional aids considered for use by track-and-field athletes includes sports foods, performance supplements, and therapeutic nutritional aids. Specific challenges include developing protocols to manage repeated use of performance supplements in multievent or heat-final competitions or the interaction between several products which are used concurrently.
Ist auf das Forum vorbeigekommen eben hat dieses Thema gesehen. Erlauben Sie, Ihnen zu helfen?
es Gibt noch etwas Mängel
Meiner Meinung nach wurde es schon besprochen.
Etwas bei mir begeben sich die persönlichen Mitteilungen nicht, der Fehler....
ich beglückwünsche, es ist der einfach ausgezeichnete Gedanke