Jeg har nettopp begynt med kreatin monohydrat, og jeg har lest litt rundt på nettet om dette. Da fant jeg noen artikler om at kaffe motvirker effekten av kreatin, vil et krus kaffe om morgenen motvirke effekten av monohydratet? Under loading fasen drakk jeg først kreatin å deretter kaffe, var denne dosen bortkastet?
I de studiene det var snakk om brukte de ganske store doser koffein, rundt 300 - 400 mg i en dose, tror dere en kopp om dagen (80 - 120 mg) koffein vill ødlegge effekten av kreatinet. Jeg drikker endel vann om dagen for å sikre at koffeinet ikke skal kunne trekke ut for mye vann av musklene.
Du spør hva jeg tror.. Drikk kaffe som du pleier. Jeg kan ikke tenke meg at det har noen motstridende effekt. Kreatin er jo noe man får i seg via mat og slikt. Og isåfall ville en del kaffeelskere hatt minimalt med kreatin og energi i musklene sine. Jeg er litt på tynn is nå, men kan du linke til disse artiklene dine?
Koffein er ikke bevist å ha en vanndrivende effekt (1), så tviler på at kaffe har det.
International society of sports nutrition position stand: caffeine and performance. Goldstein ER, Ziegenfuss T, Kalman D, Kreider R, Campbell B, Wilborn C, Taylor L, Willoughby D, Stout J, Graves BS, Wildman R, Ivy JL, Spano M, Smith AE, Antonio J.
Nova Southeastern University, Fort Lauderdale-Davie, FL 33314, USA.
ja839@nova.edu.
ABSTRACT: Position Statement: The position of The Society regarding caffeine supplementation and sport performance is summarized by the following seven points: Caffeine is effective for enhancing sport performance in trained athletes when consumed in low-to-moderate dosages (~3-6 mg/kg) and overall does not result in further enhancement in performance when consumed in higher dosages (>/= 9 mg/kg). Caffeine exerts a greater ergogenic effect when consumed in an anhydrous state as compared to coffee. It has been shown that caffeine can enhance vigilance during bouts of extended exhaustive exercise, as well as periods of sustained sleep deprivation. Caffeine is ergogenic for sustained maximal endurance exercise, and has been shown to be highly effective for time-trial performance. Caffeine supplementation is beneficial for high-intensity exercise, including team sports such as soccer and rugby, both of which are categorized by intermittent activity within a period of prolonged duration. The literature is equivocal when considering the effects of caffeine supplementation on strength-power performance, and additional research in this area is warranted.
The scientific literature does not support caffeine-induced diuresis during exercise, or any harmful change in fluid balance that would negatively affect performance.