It’s clear that coffee but particularly caffeine consumption has a protective effect against type 2-diabetes; a condition that is a result of poor insulin function. But can caffeine actually improve insulin metabolism in healthy people like bodybuilders? Some recent studies reveal this maybe possible.
A low glycemic response to meals means that blood glucose and insulin levels are controlled. This effect simultaneously promotes fat metabolism and prolongs the life of insulin-like growth factors in circulation. Therefore, for people that want a lean, muscular physique, controlling blood glucose and insulin responses to foods is vital.
The findings from a small study recently completed in the U.K. have shown that coffee/caffeine improves insulin function and carbohydrate (glucose) metabolism in a manner that would promote better fat loss and muscle gains.
Researchers from the University of Surrey reported that caffeine and other compounds in coffee such as chlorogenic acid, lowers the glycemic response of food consumption in the small number of individuals tested. This study used a three-way, randomized, crossover study with nine healthy volunteers that consumed either 25 grams of glucose in solution (a control), or 25 grams of glucose in caffeinated or decaffeinated coffee. Blood was tested frequently over the following three hours after consumption.
Results showed that both caffeinated and decaffeinated coffee significantly slowed secretion of glucose-dependent insulinotropic polypeptide compared with the control group; thus, lowering the glycemic index (GI) response to the carbohydrate. The differences in plasma glucose, insulin, and gastrointestinal hormone profiles obtained in this study confirmed the potent biological action of caffeine on insulin/glucose metabolism. The GI is a numerical system of measuring how fast a food or ingredient triggers a rise in circulating blood glucose; the higher the GI, the greater the blood sugar response.
Coffee/caffeine consumption appears to lower the GI and insulin response of the meal. In turn this effect would promote better fat metabolism. Conclusive data is yet to be obtained on this topic, but based on these results, I seen no reason why caffeine consumption after a meal would not provide better fat loss and muscle gains, due to its favorable effects on insulin metabolism.
The take home message for bodybuilders and others that desire a lean, mean physique is that caffeine consumption, particularly after a meal may promote better fat metabolism. It’s a simple strategy that may have noticeable benefits, particularly if a calorie-controlled diet is followed. This topic is a very exciting area of research, so I’ll keep a close eye on the studies that emerge and keep you up to speed.
Sources: American Journal of Clinical Nutrition & American Diabetes Journal, 2011.
