6.    Caffeine

There are a couple of reasons why you may be surprised to see caffeine on this list. Perhaps most notably because it’s a drug, not a supplement. Also, for you more science savvy-types, you probably recognize caffeine as a powerful vasoconstrictor –meaning that it actually reduces blood flow!

If you’re like me and have been wary of the blood flow reduction that accompanies caffeine use, you’ll be happy to learn that this effect is overridden by exercise (7, 8, 17). In other words, caffeine may reduce blood flow at rest, but exercise is such a powerful stimulator of NO that there’s no negative effect from the drug.

Better yet, caffeine may actually potentiate the effects of other blood flow stimulators! One study showed that caffeine ingestion actually boosted the hyperemic effect brought about via infusion of acetylcholine (15).

This means that in addition to being the most powerful performance booster around, caffeine may also enhance the effects of other blood flow stimulator supplements.

The Anabolic Pump Protocol

1 Hour Pre-Workout

2mg/kg caffeine (beginner), 4mg/kg (intermediate), 6mg/kg (advanced)

10 Minutes Pre-Workout

2g GPLC
35g Vitargo
250mg Vitamin C

Throughout The Day

250mg Vitamin C
4-6 Cups Green Tea
10-15g (high quality) Fish Oil

Conclusions

We know that stimulating the muscle pump isn’t just a great feeling; it also serves to maximize anabolism. By using the Anabolic Pump Protocol, you’ll be sure to notice a difference in your very next workout!

Raise your expectations. Raise The Barr!


 

David Barr is widely recognized as an industry innovator and Mythbuster, most recently for his work on developing The Anabolic Index. As a strength coach and scientist, he brings a unique perspective to the areas of diet, supplementation, and training. His research experience includes work for NASA at the Johnson Space Center, as well as studying the effect of protein on muscle growth in the now famous muscle metabolism lab at the Shriner’s Burns Institute. He holds certifications with the NSCA as well as USA Track and Field, and is the Official supplement consultant for Super Human Radio. He can be contacted through his website:

http://www.RaiseTheBarr.net.

References

1.    Barr D. Optimizing Muscle Strength and Recovery With CLT, 2008

2.    Bloomer RJ, Smith WA, Fisher-Wellman KH. Glycine propionyl-L-carnitine increases plasma nitrate/nitrite in resistance trained men. J Int Soc Sports Nutr. 2007 Dec 3;4:22.

3.    Clark MG, Wallis MG, Barrett EJ, Vincent MA, Richards SM, Clerk LH, Rattigan S. Blood flow and muscle metabolism: a focus on insulin action. Am J Physiol Endocrinol Metab. 2003 Feb;284(2):E241-58.

4.    Heller R, Münscher-Paulig F, Gräbner R, Till U. L-Ascorbic acid potentiates Nitric Oxide synthesis in endothelial cells. J Biol Chem. 1999 Mar 19;274(12):8254-60.

5.    Heller R, Unbehaun A, Schellenberg B, Mayer B, Werner-Felmayer G, Werner ER. L-ascorbic acid potentiates endothelial Nitric Oxide synthesis via a chemical stabilization of tetrahydrobiopterin. J Biol Chem. 2001 Jan 5;276(1):40-7.

6.    Hellsten Y, Nielsen JJ, Lykkesfeldt J, Bruhn M, Silveira L, Pilegaard H, Bangsbo J. Antioxidant supplementation enhances the exercise-induced increase in mitochondrial uncoupling protein 3 and endothelial Nitric Oxide synthase mRNA content in human skeletal muscle. Free Radic Biol Med. 2007 Aug 1;43(3):353-61.


7.    Jaya B. Rosenmeier, Frank A. Dinenno, Sandy J. Fritzlar, and Michael J. Joyner  1- and  2-adrenergic vasoconstriction is blunted in contracting human muscle J. Physiol., Mar 2003; 547: 971 - 976.

8.    Jaya B. Rosenmeier, Jim Hansen, and José González-Alonso Circulating ATP-induced vasodilatation overrides sympathetic vasoconstrictor activity in human skeletal muscle J. Physiol., Jul 2004; 558: 351 - 365.

9.    Kim JA, Formoso G, Li Y, Potenza MA, Marasciulo FL, Montagnani M, Quon MJ. Epigallocatechin gallate, a green tea polyphenol, mediates NO-dependent vasodilation using signaling pathways in vascular endothelium requiring reactive oxygen species and Fyn. J Biol Chem. 2007 May 4;282(18):13736-45.

10.    Leiper JB, Aulin KP, Söderlund K. Improved gastric emptying rate in humans of a unique glucose polymer with gel-forming properties. Scand J Gastroenterol. 2000 Nov;35(11):1143-9.

11.    McKay DL, Blumberg JB. Roles for epigallocatechin gallate cardiovascular disease and obesity: An introduction. Health J Am Coll Nutr. 2007 Aug;26(4):362S-365S.

12.    Piehl Aulin K, Söderlund K, Hultman E. Muscle glycogen resynthesis rate in humans after supplementation of drinks containing carbohydrates with low and high molecular masses. Eur J Appl Physiol. 2000 Mar;81(4):346-51.

13.    Stephens FB, Roig M, Armstrong G, Greenhaff PL. Post-exercise ingestion of a unique, high molecular weight glucose polymer solution improves performance during a subsequent bout of cycling exercise. J Sports Sci. 2008 Jan 15;26(2):149-54.

14.    Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab. 2001 Aug;281(2):E197-206.

15.    Umemura T, Ueda K, Nishioka K, Hidaka T, Takemoto H, Nakamura S, Jitsuiki D, Soga J, Goto C, Chayama K, Yoshizumi M, Higashi Y.  Effects of acute administration of caffeine on vascular function. Am J Cardiol. 2006 Dec 1;98(11):1538-41.

16.    Walser B, Giordano RM, Stebbins CL. Supplementation with omega-3 polyunsaturated fatty acids augments brachial artery dilation and blood flow during forearm contraction. Eur J Appl Physiol. 2006 Jun;97(3):347-54.

17.    Wray DW, Fadel PJ, Smith ML, Raven P, Sander M. Inhibition of  -adrenergic vasoconstriction in exercising human thigh muscles J. Physiol., Mar 2004; 555: 545 - 563.

18.    Wolfram S. Effects of Green Tea and EGCG on Cardiovascular and Metabolic Health J Am Coll Nutr. 2007 Aug;26(4):373S-388S.