Jorn Trommelen, PhD Profile picture
Mar 31, 2022 8 tweets 3 min read Read on X
Does caffeine improve exercise performance for everyone?

A thread 🧵👇

#caffeine #coffee #performance Image
Caffeine has shown to improve exercise performance. Therefore, caffeine is a popular supplement among athletes.

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There appears to be much variation in the individual response to caffeine. This may be explained by variation in the CYP1A2 gene, which determines whether caffeine is metabolized fast or slow. Therefore, the effects of caffeine may depend on the activity of this gene.

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This study investigated whether the impact of caffeine on endurance performance differed between slow and fast caffeine metabolizers. The subjects were male athletes and ingested different doses of caffeine (0, 2, or 4 mg/kg) ~30 min before a 10-km cycling time trial.

4/x
The fast metabolizers improved performance by 5% with the 2 mg/kg dose and 7% with the 4 mg/kg dose of caffeine.

However, the slow metabolizers had 5% worse performance with the 2 mg/kg dose and a 14% worse performance with the 4 mg/kg dose.

5/x
Subjects who were neither fast nor slow caffeine metabolizers (‘in between’) did not show a difference in performance with caffeine.

6/x
It should be noted that only 8% of the participants were categorized as slow metabolizers. 49% were categorized as fast metabolizers, while 43% of the participants were ‘in between’.

7/x
In conclusion, the effect of caffeine differs between people. In most people, it improves or has no effect on exercise performance. In contrast, it decreases performance in some people.

Study:
ncbi.nlm.nih.gov/pubmed/29509641

Connect on insta:
instagram.com/nutritiontacti…

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More from @JornTrommelen

Jul 12
Protein distribution: beneficial, detrimental, or inconsequential?

Our response to commentary.

❌Not eating =/= fasted state
🥩Protein amount vs protein distribution
✅Practical recommendations

A 9-part thread. 🧵👇 Image
The concept of protein distribution suggests that how you distribute your meals throughout 24 hours strongly impacts your overall anabolism.

There are contrasting lines of thought of what meal frequency is preferred for various health or athletic outcomes.

2/9 Image
In intermittent fasting or time-restricted feeding, food is consumed in a relatively short feeding window.

The goal is to be in a fasted/catabolic state, which is believed to be healthy. For example, it is thought to speed up the removal of damaged proteins (autophagy).

3/9 Image
Read 9 tweets
Dec 19, 2023
Our new work:
No upper limit to the anabolic response to protein ingestion?

Challenges current views on:
1⃣Dose-response relationship
2⃣"Excessive" protein getting oxidized
3⃣Protein distribution
4⃣MUCH more!

Paper:


1/10 🧵 cell.com/cell-reports-m…
Image
It is generally accepted that a single bolus of 20 g protein results in a near-max stimulation of muscle protein synthesis in healthy young adults.

Excessive protein is thought to be oxidized.

This is the basis for the recommendation to distribute daily protein intake.

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I was skeptical:

1⃣Meal frequency does not appear to strongly impact muscle mass in chronic studies

2⃣Some animals consume infrequent but GIGANTIC meals (e.g. snakes)

3⃣MPS studies typically seem too short to allow large amounts of protein to be fully digested

3/10 Image
Read 10 tweets
Mar 3, 2023
Does the ketogenic diet increase fat loss?

A thread 🧵👇

#keto #dieting #fatloss
The ketogenic diet restricts carbohydrates with the purpose of lowering insulin levels. Insulin is a hormone that is involved in fat metabolism. Therefore, some suggest that a ketogenic diet is very effective for fat loss.

2/
This study investigated whether a ketogenic diet increases fat loss compared to a high-carbohydrate diet in overweight and obese men.

3/
Read 9 tweets
Mar 1, 2023
Our new paper:
Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial

Open access link:
link.springer.com/article/10.100…

A thread 🧵👇

#protein #casein #whey Image
We have previously shown that pre-sleep protein ingestion improves overnight myofibrillar protein synthesis.

In addition, we have shown that long-term pre-sleep protein supplementation improves muscle mass and strength gains.

2/ Image
Our new study had several study novelties:

- endurance exercise was performed
- mitochondrial protein synthesis was assessed
- whey and casein protein were compared

3/ Image
Read 9 tweets
Feb 23, 2023
Can resistance training counteract the adverse effects of androgen deprivation therapy?

A thread 🧵👇

#resistancetraining #prostatecancer #ADT
Prostate cancer is one of the most common types of cancer. An effective treatment is androgen deprivation therapy (ADT), which lowers testosterone levels to castration levels. However, such low testosterone levels tend to result in a loss of muscle mass and strength.

2/
Our study investigated the effect of resistance training with or without protein supplementation on muscle mass and strength in prostate cancer patients undergoing ADT.

3/
Read 9 tweets
Feb 22, 2023
Can alcohol consumption affect muscle growth?

A thread 🧵👇

#alcohol #muscleproteinsynthesis #recovery Image
Exercise and protein ingestion are the main factors that stimulate muscle protein synthesis (the main process driving muscle adaptations such as growth).

2/ Image
It has been reported that athletes are more likely to consume excessive amounts of alcohol, especially as part of binge-drinking practices in team sports. Can these practices affect muscle protein synthesis?

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Read 8 tweets

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