Metabolism

Muscle Building and Fat Loss Tips Using Caffeine

by Mike Mutzel

19 comments

Here is why you should include caffeine in your diet.

1) Caffeine drinkers weigh less

An analysis of some 18,000 individuals showed that caffeine and coffee users weigh less than those who don’t take any caffeine.[1]

2) Caffeine increases energy expenditure and thermogenesis

Using energy to raise body heat is a great way to help burn fat, and caffeine does that well. But that is not all. Caffeine also lowers insulin and glucose, helping users become more metabolically healthy.[2]

3) Caffeine helps you burn more fat during exercise

Caffeine has a glycogen-sparing effect, meaning fat will be preferentially used as fuel during exercise.

4) Caffeine breaks up stored fat so it can be burned

This is called raising free fatty acids. Caffeine helps the body snip up stored fat so it can be burned inside the mitochondria.[3]

5) Caffeine assists with many aspects of cognition

From increases in reaction time to concentration, memory, word recall, and attention span, caffeine helps with it all.[4]

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6) Caffeine improves cardiovascular fitness, strength, and power performance

Caffeine use before exercise increases work output and cardiovascular fitness without putting you at risk for heart disease, according to researchers in South Korea.[5]

7) Caffeine reduces perceived exertion and blunts the pain response

This means that you can really push yourself at the gym, and it doesn’t feel as painful or challenging.[6,7]

8) Swishing caffeine around in your mouth before exercise may increase exercise performance

Studies in sprinters have shown that caffeine swished around in the mouth may further enhance athletic performance and reduce the perceived exertion of exercise. Give this a shot.[8]

9) Green Coffee reduces cortisol production

Fat cells contain an enzyme called 11β-HSD1, which activates cortisol from its inactive metabolite cortisone. Green coffee, it appears, slows down this enzyme.

10) Super-high doses of caffeine are not needed

Scientists in Canada recently revealed that we don’t need super-high doses of caffeine to improve our ability to burn fat and exercise more intensely. Around 100 mg will do the job.

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References

Lopez-Garcia, E., van Dam, R. M., Rajpathak, S., Willett, W. C., Manson, J. E., & Hu, F. B. (2006). Changes in caffeine intake and long-term weight change in men and women. Am J Clin Nutr, 83(3), 674–680.

Astrup, A., Toubro, S., Cannon, S., Hein, P., Breum, L., & Madsen, J. (1990). Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers. Am J Clin Nutr, 51(5), 759–767.

Alford, C., Cox, H., & Wescott, R. (n.d.). The effects of Red Bull Energy Drink on human performance and mood. Amino Acids, 21(2), 139–150. doi:10.1007/s007260170021

Davis, J. K., & Green, J. M. (2009). Caffeine and Anaerobic Performance. Sports Medicine (Auckland, N.Z.), 39(10), 813–832. doi:10.2165/11317770-000000000-00000

An, S. M., Park, J. S., & Kim, S. H. (2014). Effect of energy drink dose on exercise capacity, heart rate recovery and heart rate variability after high-intensity exercise. Journal of Exercise Nutrition & Biochemistry, 18(1), 31–39. doi:10.5717/jenb.2014.18.1.31

Doherty, M., & Smith, P. M. (2005). Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta-analysis. Scandinavian Journal of Medicine & Science in Sports, 15(2), 69–78. doi:10.1111/j.1600-0838.2005.00445.x

Davis, J. K., & Green, J. M. (2009). Caffeine and Anaerobic Performance. Sports Medicine (Auckland, N.Z.), 39(10), 813–832. doi:10.2165/11317770-000000000-00000

Bottoms, L., Hurst, H., Scriven, A., Lynch, F., Bolton, J., Vercoe, L., et al. (2014). The effect of caffeine mouth rinse on self-paced cycling performance. Comparative Exercise Physiology, 10(4), 239–245. doi:10.3920/CEP140015

Revuelta-Iniesta, R., & Al-Dujaili, E. A. S. (2014). Consumption of Green Coffee Reduces Blood Pressure and Body Composition by Influencing 11 β-HSD1 Enzyme Activity in Healthy Individuals: A Pilot Crossover Study Using Green and Black Coffee. BioMed Research International, 2014(8), 1–9. doi:10.1291/hypres.27.731

Spriet, L. L. (2014). Exercise and sport performance with low doses of caffeine. Sports Medicine (Auckland, N.Z.), 44 Suppl 2, S175–84. doi:10.1007/s40279-014-0257-8

Heart An, S. M., Park, J. S., & Kim, S. H. (2014). Effect of energy drink dose on exercise capacity, heart rate recovery and heart rate variability after high-intensity exercise. Journal of Exercise Nutrition & Biochemistry, 18(1), 31–39. doi:10.5717/jenb.2014.18.1.31

    • Hey there Jason,

      Great point. I think having in the AM would be best and avoid doses over 100 mg.

      The cool aspect of the pure-energy ingredient is that you can use lower doses of caffeine but still have nice benefits in terms of mental focus and sports performance.

      Mike

  1. Hey Mike –

    Good info.

    I think there is another big point.

    Caffeine promotes adenosine drop which then lowers the HIF-1 and lactate production.

    This keeps aerobic metabolism longer vs anaerobic lactate metabolism.

    That said, if also supporting methylation, this, too, supports use of adenosine – esp B12 and folate.

    Inteerestingly, high adenosine levels are found in exercise-induced asthma. By supporting their methylation and mitochondria, I've reversed exercise-induced asthma 100%.

    Cool stuff – so many interactions!

    • Hey there Dr. Ben,

      These are really great points; aspects that I was not aware of–so thanks! HIF1-alpha is certainly a problem for those striving to loose fat, as it promotes sugar metabolism.

      I would love to explore adenosine in more depth with you. I know there are some relationships with adenosine on the fat cell synthesis (adipogenesis) that need to be addressed.

      Amazing about the asthma; that relationship can help a lot of people.

      Mike

  2. I wish this was true for women but I just got a blogtalkradio Podcast from Sean Croxton interviewing Dr. Sara Gottfried about resetting your hormones and woman should avoid coffee if they want to lose weight. It is very bad for the adrenal glands and for those like myself who suffer with Fibro and CFS. I hope this isn't the same for Yerba Mate because I like this tea. I gave up coffee for 2 weeks and like a fool went back on because of all these so-called health articles from alternative doctors saying how healthy it is for you. Maybe it is if you don't have any health problems and want to keep from getting them but I am type 2 and this wrecks havoc with the insulin and I also become very angry on drinking this so looks like I will need to quit again. I have had a love/hate relationship with this for so long. For the ladies on here who would like to hear Dr. Sara Gottfried's talk, here it is: http://www.blogtalkradio.com/undergroundwellness/2015/03/14/dr-sara-gottfried-reset-your-hormones-and-heal-your-metabolism

    • Hi there Donna,

      This is true for women. Coffee and or caffeine helps with weight loss. I know Dr. Sara and Sean well, so will have to ask her the rational for this statement.

      For those that are sensitive or have adrenal issues, it's probably best to have caffeine in the morning so sleep doesn't get altered.

      Thanks,

      Mike

  3. Hey Mike-

    If taking this first thing in morning on empty stomach before workout, would this interfere with the Nature-Throid I have to take first thing in the morning? I have Hashimoto's?

    Thank you,

    Heather

    • Hi there Willom,

      It's all personal preference. On days when I have high energy (after good sleep etc..) I make green tea. On days when I'm dragging a little bit (i.e. traveling, long work days, etc…) I'll have either coffee or LipoFactors, which a product that we are offering (https://myoxcience.com/lipofactors). It's great to help kick-start a workout/cardio session.

      Pure caffeine will do, but LipoFactors has caffeine bound to a polyphenol (Pterostilbene) which helps to increase the absorption–so you get more milage out of the caffeine with out having to take so much (which can be hard on adrenals, affect sleep and the like).

      Hope that helps,

      Mike

  4. Can you tell me where I can purchase the Pure Energy?
    Also, what brand of Creatine MagnaPower do you use and recommend?

    thank you,
    Barbie

      • Just finished devouring your book and it was a phenomenal source of information I did not know.

        Thank you very much for getting this information out there and for everything else you make available! I especially like your videos. Fantastic!

        Barbie

  5. Mike I just wanted to thank you for all the great info you make available. About a month ago I started following some of the advice from your book, my goal was/is to lose weight. I seem to do everything right but for the life of me can not seem to lose no matter what I try. Though I haven't lost much, about 2 pounds, I'm hoping that will change as time goes on and I heal my gut. I do have more energy and the best gift has been that heart palaptations I've had for 7 years are all but gone. Never expected that and can't tell you how wonderful it is not to have them.

    I had given up caffeine but looks like I'll be adding it back it. Looking forward to trying your new product.

    Thanks so much!

    • Thanks Pam!

      I love hearing feedback. Sometimes weight loss can be deceptive when you start training and eating differently; I would go by how pants fit/feel and body fat % if you can. Often times folks don't loose much "weight" but their body comp changes for the better; and end up becoming more tuned metabolically.

      Keep me posted,

      Mike

  6. Hi Mike,

    I have given up caffeine. What do you think of L-Arganine and Nitric Acid as alternative pde5 blockers?

    Thanks,
    Phil

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