A systematic review of existing literature by researchers affiliated with the Georgia Institute of Technology and Georgia State University concludes that caffeine and carbohydrate significantly improve endurance exercise performance when taken before and/or during activity. The study was published in the February edition of the International Journal of Sports Nutrition and Exercise Metabolism.

The researchers conducted a meta-analysis of studies that were performed over the past 19 years through April of 2009. The studies were on human subjects with a crossover research design and had to include an endurance exercise bout that included a task (time to fatigue, time to complete a determined amount of work, or amount of work completed in set time), and both a carbohydrate and a carb + caffeine supplement.

The researchers defined endurance as an exercise test that was at least 10 minutes in duration, however, the range of the exercise durations were from 19-250 minutes. The supplementation had to take place no more than 90 minutes prior to exercise, during exercise, or both. So while the researchers found 140 studies for review, only 19 met the criteria for inclusion in the study.

After completing their analysis, the researchers found, “Carbohydrate plus caffeine provides a significant but small effect to improve endurance performance compared with carbs alone. However, the magnitude of the performance benefit that caffeine provides is less than when added to carbs than when added to placebo.”

There is still a lot of research to be done on the subject, however, the carbohydrate/caffeine combination is effective when it comes to increasing endurance.

It kind of amazes me that some people get so freaked out by a tiny teaspoon of sugar.  Fifteen calories has never gotten such a bad rap. In the rush to place blame for the so-called obesity epidemic, this basic carbohydrate that every body needs for fuel, has become a scapegoat.

Nobody has ever gained weight because they put a teaspoon of sugar in their two cups of coffee every morning.  And despite what the Food Police will have you believe, there is no reliable science that indicates that sugar causes obesity or has some extra-caloric superpower that causes people to gain weight.

But some people still don’t get that it’s a simple formula of “calories in, calories out,” and if you eat more calories than you need for energy you will gain weight, and those calories can be in the form of carbohydrates, protein, fat or a combination of all three.  A person can eat the “healthiest” foods imaginable, but if they eat more than they need they will gain weight.  And for the record, one gram of sugar provides 4 calories, one gram of protein and one gram of fat provides 9 calories each.

The one gram of sugar provides the same 4 calories any other form of carbohydrate provides.  The difference between sugar and the other calories is that sugar is immediately converted into fuel that the body uses right away.  If you are active eating carbs and sugars are a necessary part of your diet.  And if you exercise carbs and sugars are a vital part of your fueling and recovery regimens.

If you enjoy sugar, use sugar. Natural sugar.  I’m of the belief that it’s better to use natural sugar – or use nothing – than to use an artificial or chemically altered substance.  And some believe that the taste of real sugar can help to control hunger, and as a result help people to manage their weight.