America's Sports Supplement Superstore |
|
V.I.P. Newsletter Sign Up
 |
Articles by ProSource
Research & UpdatesPROTEIN SUPPLEMENTATION AUGMENTS MUSCLE ANABOLISM IN THE EVENING
There have been a lot of studies confirming the importance of protein supplementation to enhance post-exercise recovery. However these studies tested subjects in the morning after an overnight fast. Many athletes train in the afternoon or evening several hours after a meal. Reporting in the American Journal of Physiology, researchers for the first time examined the effects of protein and carbohydrate supplementation during resistance exercise performed in the evening in normal, fed conditions. Ten healthy men were studied in the evening 2 hours after dinner on two occasions. During one trial they consumed carbohydrate before and during a two hour resistance exercise workout. The carbohydrate supplement consisted of a beverage 50% glucose and 50% maltodextrin consumed before exercise (about 8 g) and then approximately 2-3 g were ingested every 15 min during the 2 hour exercise bout. During the other trial, subjects performed the exact same protocol except in addition to the carbohydrate, they consumed an equal amount of protein hydrolysate. The important findings were that the carbohydrate only supplement resulted in a negative whole body protein balance, whereas coingestion with protein resulted in a positive protein balance. Skeletal muscle protein balance was 49% higher after protein co-ingestion compared to the carbohydrate treatment. The results show that protein supplementation stimulates whole body and muscle protein synthesis rates during resistance exercise even in the fed state after a normal dinner. Thus, it appears that as far protein supplementation is concerned it does not matter what time of day you workout.
Beelen M, Koopman R, Gijsen AP, Vandereyt H, Kies AK, Kuipers H, Saris WH, van Loon LJ. Protein coingestion stimulates muscle protein synthesis during resistance-type exercise. Am J Physiol Endocrinol Metab. 2008 Jul;295(1):E70-7. Epub 2008 Apr 22. EXERCISE PERCEIVED LESS STRENUOUS AFTER INGESTION OF SYNEPHRINE-CONTAINING SUPPLEMENT 
Synephrine is a common ingredient in many thermogenic and energy supplements. Chemically, synephrine is both an a-adrenergic and ß-adrenergic agonist. Studies have shown synephrine specifically stimulates lipolysis, an effect that is attributed primarily to stimulation of b3 adrenergic receptors, whereas stimulation of ß1 and ß2 adrenergic receptors are linked with cardiac effects. Thus synephrine is expected to be associated with less stimulation of heart rate and blood pressure while still promoting fat breakdown and thermogenesis. There are only a few studies examining the effects of synephrine in subjects exercising. In a recent study, physiologic measurements were made in healthy subjects after ingestion of a supplement containing 21 mg synephrine and 304 mg caffeine at rest and when exercise was performed one hour after intake. The syephrine/caffeine supplement did not alter the body temperature, fluid loss, oxygen consumption, heart rate or systolic blood pressure response to exercise, but diastolic blood pressure was slightly elevated by about 12% compared to placebo. Supplement had a positive effect on subjective ratings of perceived exertion. Subjects rated the exercise session easier when they ingested the synephrine/caffeine supplement. The study provides evidence for the general safety of synephrine and caffeine and further show they can act centrally by reducing the perception of effort during exercise.
Haller CA, Duan M, Jacob P 3rd, Benowitz N. Human pharmacology of a performance-enhancing dietary supplement under resting and exercise conditions. Br J Clin Pharmacol. 2008 Jun;65(6):833-40. Epub 2008 Mar 13. EGCG, THE MAJOR POLYPHENOL IN GREEN TEA EXTRACT, ENHANCES COMPLIANCE TO A WEIGHT LOSS PROGRAM A very large body of work has shown positive effects of green tea on a wide range of biological effects that improve health. Most research has focused on  EGCG as the predominant polyphenol in green tea responsible for thermogenic, antioxidant and anticarcinogenic effects. Several reports have linked EGCG to thermogenesis and fat oxidation in humans through inhibition of catechol O-methyltransferase (COMT), the enzyme that breaks down norepinephrine. Other work has hinted at a possible mechanism by which EGCG decreases food intake and thus it is possible EGCG could enhance compliance to a diet program. Italian researchers studied a unique form of EGCG complexed to a phospholipid N-oleyl-ethanolamine (NOE) in order to make it more bioavailable. The preliminary results suggest better adherence to a dietary weight loss program as evidence by fewer drops after 2 months (6%) compared to placebo (27%). In addition feelings of fullness and satiety were significantly increased and feelings of hunger were significantly decreased in the ECGC group as compared to the placebo group. The EGCG group also had a decrease in depressive symptoms, severity of binge eating and a decrease in insulin resistance. These findings indicate that in addition to metabolic benefits, a novel EGCG-phospholipid supplement decreases the desire for food and food intake thus improving compliance with diet.
Rondanelli M, Opizzi A, Solerte SB, Trotti R, Klersy C, Cazzola R. Administration of a dietary supplement ( N-oleyl-phosphatidylethanolamine and epigallocatechin-3-gallate formula) enhances compliance with diet in healthy overweight subjects: a randomized controlled trial. Br J Nutr. 2008 Jul 1:1-8. [Epub ahead of print] THERMOGENIC DRINK RAISES METABOLISM BY 100 KCALS 
Thermogenic drinks are marketed to consumers as a means to increase metabolic rate, or the number of calories burned. A large number of products are available with a wide variety of different formulations, but few have been clinically tested to determine efficacy. Common ingredients are caffeine and green tea extract which have been shown in prior studies to raise metabolism, but the magnitude of caloric burn associated their use remains unclear. Researchers at the University of Oklahoma put one product to the test. They had healthy subjects consume a very low calorie thermogenic product consisting of a green tea extract, caffeine and an assortment of other nutrients or a non-caffeinated placebo and measured metabolic effects for 3 hours after ingestion. The most significant finding was that thermogenic supplement raised metabolism by 106 kcal over the 3 hour period compared to placebo. This was associated with a greater increase in fatty acid in the blood providing an indication of enhanced fat breakdown in adipose tissue. The authors conclude that although this was only an acute study, the findings suggest that the thermogenic drink may be effective to promote fat loss independent of diet or exercise.
Dalbo VJ, Roberts MD, Stout JR, Kerksick CM. Acute effects of ingesting a commercial thermogenic drink on changes in energy expenditure and markers of lipolysis. J Int Soc Sports Nutr. 2008 Feb 20;5:6. Meltdown® Expose Meltdown® is a thermogenic supplement manufactured by VPX Sports nutrition that claims to be the most profound scientific fat loss innovation of the decade. Preliminary results of a study testing the thermogenic effects of Meltdown® were presented at the 2008 International Society of Sports Nutrition Conference in Las Vegas last June. This was a small study in 10 subjects who were tested on 2 occasions. During one trial participants ingested 3 capsules of Meltdown® and during the other trial they took placebo capsules. 
Metabolic rate, heart rate and blood pressure were measured for 3 hours after ingestion of the supplements while subjects rested. Acute ingestion of Meltdown® was shown to increase metabolic rate above placebo by about 50 kcal over the 3 hour period. Meltdown® also significantly increased heart rate and systolic blood pressure. The authors concluded that Meltdown® resulted in a significant increase in energy expenditure, as well as blood pressure and heart rate, in young healthy individuals following acute ingestion. According to the VPX website, the headline reads "Scientific World Shocked MELTDOWN 350% more Potent than EPHEDRINE". First of all, the study did not compare Meltdown® to ephedrine or any other thermogenic nutrients. Yet they continue: "The evidence that really rocked the scientific world to its very core was that Meltdown® seriously outperformed the powerful fat burning combination known and studied world wide as the Ephedrine and Caffeine Stack". This is an embarrassing attempt to overhype what appears to be a very modest thermogenic effect. To put this into perspective, a 50 kcal increase in energy expenditure translates into 1/70th of what it takes to burn one pound of fat, and that is assuming the effect does not diminish over time and is not counter-balanced by a decrease in resting metabolic rate at some point in the future. In comparison, studies have shown that just ingesting caffeine alone at a dose of 400 mg (equal to the caffeine in 2 strong cups of coffee) increased metabolic rate by 32 kcal(1). In another study a combination of black tea extract and caffeine more than doubled the thermogenic effect to 77 kcal over just a 2 hr period (2). So a mere 50 kcal increase in metabolic rate achieved by ingesting 3 capsules of Meltdown® in a preliminary study that has not been through peer-review yet is hardly evidence to justify the claims it crushes the ephedrine/caffeine metabolic response.
1. Astrup A, Toubro S, Cannon S, Hein P, Breum L, Madsen J. Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers. Am J Clin Nutr. 1990 May;51(5):759-67. 2. Roberts AT, de Jonge-Levitan L, Parker CC, Greenway F. The effect of an herbal supplement containing black tea and caffeine on metabolic parameters in humans. Altern Med Rev. 2005 Dec;10(4):321-5. WHEY PROTEIN ENHANCES FAT LOSS AND PRESERVED LEAN TISSUE Whey protein has been proposed to be an ideal source of protein during weight loss due to its nutrient partitioning effects that would enhance fat loss and preserve lean tissue. A distinguishing feature of whey is its complex protein source with a high prevalence of essential amino acids, needed for stimulating skeletal muscle protein synthesis. Whey also contains a higher proportion of branched chain amino acids (BCAA), especially leucine, which triggers protein synthesis and helps build lean body mass. In addition to promoting muscle anabolism and strength, there is evidence that whey protein may also promote body weight and fat loss. In a preliminary study, overweight men and women assigned to a whey protein group lost significantly more weight and body fat than the carbohydrate supplement group with no other changes in habitual diet and exercise habits. Greater weight and fat loss could be attributed to an increased thermogenesis because higher quality animal proteins induce greater 24 hr thermic effects compared to soy and isocaloric amounts of carbohydrate. Since whey is nutrient dense but relatively low in energy (~4 kcal/g), supplementation is an efficient method to promote skeletal muscle anabolism while promoting catabolism in fat cells and therefore is hypothesized to improve both muscle growth and fat loss. Researchers confirmed these effects in a recent 12 week trial that involved overweight subjects consuming a specialized whey fraction containing 10 g of protein 20 min before breakfast and another 10 g 20 min before dinner. About 25% of the amino acids in the whey fraction were BCAA half of which was leucine. A control group consumed a beverage matched for energy. At the end of the 12 week weight loss trial, fat loss was nearly two-fold greater in the whey group (2.81 kg vs 1.62 kg) and lean body mass loss was two-fold reduced in the whey group (-0.75 vs -1.55 kg). Thus daily intake of a small of whey (10 g) before breakfast and dinner was able to partition nutrients and result in greater fat loss and preservation of lean body mass during weight loss. Frestedt JL, Zenk JL, Kuskowski MA, Ward LS, Bastian ED. A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutr Metab (Lond). 2008 Mar 27;5:8. COFFEE WITH ADDED HERBALS RAISES METABOLIC RATE AND FAT OXIDATION Thermogenesis is the generation of heat. It is a normal process in the body that contributes to a certain portion of energy we consume being dissipated or lost as heat as opposed to being used to make ATP. A decrease in thermogenesis has been thought to contribute to obesity, and so an increase in thermogenesis logically helps fight obesity and promote fat loss. Caffeine in coffee is one example of a thermogenic agent, and there are several other herbs that may also have thermogenic action. Caffeine in prior studies has been shown to increase thermogenesis and fat oxidation in a dose-dependent manner and moderate caffeine intake is associated with improved long term body weight regulation and health. Citrus aurantium is another thermogenic that contains synephrine which is both an a-adrenergic and ß-adrenergic agonist which should also stimulate thermogenesis and fat breakdown. Garcinia cambogia extract contains hydroxycitric acid (HCA) which has been shown to inhibit fat synthesis and possibly metabolic rate. Studies indicate that HCA supplementation is associated with greater weight and fat loss. In a recently published study, researchers tested a specialized coffee that contained added caffeine (450 mg) in combination with garcinia cambogia (1200 mg), and citrus aurantium extract (360 mg) and chromium polynicotinate (225 mcg). Metabolic rate and fat oxidation were assessed after ingestion of this thermogenic formula on one occasion and then on a separate trials they ingested a typical caffeinated coffee beverage. Results showed that in responders (7 out of 10 subjects) there was a significant increase in metabolic rate and an increase in the amount of fat burned for up to 3 hours after ingestion. The findings add to a growing number of studies showing the thermogenic action of caffeine and selected herbals that lend support to the use of such products as an aide to weight and fat loss. Hoffman JR, Kang J, Ratamess NA, Jennings PF, Mangine G, Faigenbaum AD. Thermogenic effect from nutritionally enriched coffee consumption. J Int Soc Sports Nutr. 2006 Jun 5;3:35-41. L-CARNITINE IS A PROMISING RECOVERY SUPPLEMENT Carnitine is an essential compound that assists in the transport of long chain fatty acids into the mitochondrial matrix for subsequent oxidation. Several lines of evidence however point to additional benefits of carnitine on recovery from exercise. Ischemia results in release of carnitine, increased oxidative stress, and compromised blood flow regulation, which can be overcome by intravascular carnitine administration. Administration of carnitine in an animal model resulted in increased blood flow and force production. The effects of carnitine have been shown to involve multiple mechanisms including antioxidant effects that decrease production of superoxide anions, increased generation of nitric oxide and increased prostacyclin. In healthy men, we reported that carnitine supplementation (2 g/day for 3 wks) resulted in significantly less accumulation of markers of purine degradation, free radical formation, tissue damage, and muscle soreness during and after moderate intensity squat exercise. We recently performed a study to validate our prior work and determine if ingesting a smaller dose of carnitine could also provide an ergogenic effect. Healthy men performed a resistance exercise challenge that included 5 sets of squat exercise on 3 separate occasions. For 3 weeks prior to each test, subjects ingested either 1 g of carnitine L-tartrate (LCLT) per day, 2 g LCLT/day, or a placebo. Similar to our previous work we showed that carnitine supplementation was effective at reducing the acute response of several markers of biochemical stress after resistance exercise including hypoxanthine, xanthine oxidase, and myglobin. In addition, perception of muscle soreness was lower after exercise with carnitine supplementation. A novel finding was that 1 g/day of carnitine was as effective as 2 g/day. The findings indicate that in additional to the traditional role of carnitine as a fat burner, this dietary supplement also helps during recovery from intense exercise. Collectively, these studies point to a role of carnitine in mitigating the biochemical stress response to exercise. Spiering BA, Kraemer WJ, Vingren JL, Hatfield DL, Fragala MS, Ho JY, Maresh CM, Anderson JM, Volek JS. Responses of criterion variables to different supplemental doses of L-carnitine L-tartrate. J Strength Cond Res. 2007 Feb;21(1):259-64. SYNERGISTIC ANTIOXIDANT AND ANTI-INFLAMMATORY FORMULA Intense exercise is a physiologic stress that involves both a mechanical and biochemical response in muscle, tendon, and ligaments. The mechanical stress involves physical disruption or damage to cell membranes and normal cell structures adversely affecting cell function. There is also an associated biochemical stress response that involves generation of free radicals (oxidative stress) that triggers an inflammatory cascade. To facilitate optimal tissue repair and enhance recovery from intense exercise, a key concept is to protect cell membranes and mitigate the oxidative stress and inflammatory response to exercise. A powerful combination of supplements to achieve this is gamma tocopherol and DHA. Gamma tocopherol is a potent but uncommon supplemental form of vitamin E with unique properties beneficial for recovery from exercise. Alpha tocopherol is the vitamin E form routinely used in clinical intervention trials and dietary supplements because of its well established antioxidant effects. In addition to antioxidant activity, gamma tocopherol also has reactive nitrogen scavenging ability and anti-inflammatory effects and therefore represents a more therapeutically effective form of vitamin E. DHA is a long chain Omega-3 fat that is one of the fish oils. DHA intake has been associated with widespread health-promoting effects, especially heart disease and diabetes. Omega 3 fats reduce inflammation and therefore have therapeutic applications in a number of diseases that are associated with pro-inflammatory mechanisms such as rheumatoid arthritis and other joint-related diseases. Since DHA is highly unsaturated (6 double bonds), it is very prone to degradation by reactive oxygen species. There is synergy between these agents on biological markers of inflammation and oxidative stress due to the protection of DHA from reactive oxygen species-mediated degradation by concurrently administered gamma-tocopherol, affording the DHA greater net anti-inflammatory effect per unit dose administered. The combination of antioxidant and anti-inflammatory effects of these two synergistic supplements has great application as a safe and effective recovery formulation. Himmelfarb J, Phinney S, Ikizler TA, Kane J, McMonagle E, Miller G. Gamma-tocopherol and docosahexaenoic acid decrease inflammation in dialysis patients. J Ren Nutr. 2007 Sep;17(5):296-304. APPLE PEEL CONTAINS A MULTITUDE OF POTENT BIOACTIVES THAT PROMOTE HEALTH There may be some truth to the old saying "An Apple Day Keeps the Doctor Away." Numerous studies have confirmed that apples and dietary phytochemicals in apples are associated with protective effects on a number of diseases including diabetes, cancer, heart disease, asthma, and Alzheimer’s disease. The reason may be the concentrated source of health-promoting compounds found in the peel (skin). Cornell researchers isolated over a dozen bioactive constituents from apple peels that fall into the category of triterpenoids. Some of these had never been described before. They also found that these compounds either inhibited or killed cancer cells. Previous research had shown the peel contains about 2-3 times more phytochemicals than the flesh. Apples are known to contain other phytochemicals (hydroxycinnamic acids derivatives, monomeric and oligomeric flavan-3-ols, flavonols, and dihydrocalcones, catechin, quercetin, anthocyanins) that show potent antioxidant activity. Cornell researchers applied for a patent to develop a powdered form of apple peel that involves drying and grinding apple peel from Idared, Rome Beauty, Cortland, and Golden Delicious varieties that concentrates and protects these bioactive chemicals. He X, Liu RH. Triterpenoids isolated from apple peels have potent antiproliferative activity and may be partially responsible for apple's anticancer activity. J Agric Food Chem. 2007 May 30;55(11):4366-70. Epub 2007 May 8. WHEY PROTEIN-BASED MEAL REPLACEMENT ENHANCES BODY COMPOSITION RESPONSES TO RESISTANCE TRAINING The use of meal replacements to assist in weight management have been examined in several studies. Meal replacements can include shakes, powders, or bars that replace a normal meal. They are easy to use, require little if any preparation, and most important they provide structure to the daily eating plan. It is estimated that as many as 15% of adults are using meal replacements as a strategy for losing weight. In the longest study to date – 5 years, overweight subjects who consumed a meal replacement shake lost weight (about 10 pounds) compared to a group of control subjects who gained about 15 pounds over the same period. Other controlled studies of shorter duration have shown that meal replacements can assist in weight loss. Experts generally agree that the value of meal replacements is that it changes behavior, and for some people the structure of having a prepared meal provides the needed motivation to reduce calories and enhance weight loss. However, beyond motivation and other psychological aspects, there has been little attention paid to the nutritional composition of meal replacement products. Given the many benefits of whey protein, it could be hypothesized that a whey-based meal replacement would offer enhanced benefit. In fact a recent study confirmed this hypothesis. Researchers examined the potential of a whey based meal supplement consisting of 40 g protein (primarily from whey) consumed one time per day for 2 weeks and then two times per day for 8 more weeks to enhance body composition responses to training. Use of the supplement with no other dietary instructions resulted in an average 6 pound fat loss and 2 pound increase in fat free mass. The study provides evidence to support the use of a whey based nutritional supplement used as a meal replacement to enhance adaptations to resistance training. Lockwood CM, Moon JR, Tobkin SE, Walter AA, Smith AE, Dalbo VJ, Cramer JT, Stout JR. Minimal nutrition intervention with high-protein/low-carbohydrate and low-fat, nutrient-dense food supplement improves body composition and exercise benefits in overweight adults: A randomized controlled trial. Nutr Metab (Lond). 2008 Apr 21;5(1):11 [Epub ahead of print] LIPOIC ACID HAS ROBUST EFFECTS ON STIMULATING FAT OXIDATION Previous work has shown some positive effects of lipoic acid as a powerful antioxidant. There was also a high profile paper published a few years ago showing that lipoic acid decreased food intake, increased energy expenditure, decreased body weight and body fat. Using sophisticated cellular techniques, Chinese researchers explored the precise mechanisms underlying the positive effects of lipoic acid. They found that mice supplemented with lipoic acid had improved lipid profiles and less oxidative stress. They performed a complex analysis of gene expression to better understand how lipoic acid was working. They discovered that many of the genes involved in fat oxidation were upregulated as were those involved in antioxidant defense, whereas the genes involved in cholesterol sysnthesis were decreased. The study provides important information on exactly how lipoic acid works at the cellular level to improve fat metabolism. Yang RL, Li W, Shi YH, Le GW. Lipoic acid prevents high-fat diet-induced dyslipidemia and oxidative stress: A microarray analysis. Nutrition. 2008 Mar 25 [Epub ahead of print] VITAMIN C SUPPLEMENTATION DECREASES STRESS RESPONSE TO EXERCISE Vitamin C is a well known dietary antioxidant, but its role in improving exercise responses is not as clear. Some previous work had indicated high dose vitamin C (3 g per day) given for two weeks reduced arm muscle soreness for up to 24 hours after exercise. Another study has expanded this body of work by investigating the effects of vitamin C supplementation (1 g per day) on exercise-induced lipid peroxidation and muscle damage. Vitamin C reduced the increase in oxidative stress and muscle damage caused by exercise. These findings are consistent with another study that showed for example supplementing with 400 mg of vitamin C for two weeks prior to an intermittent shuttle run moderately reduced muscle soreness. This latest study confirms a growing body of work that supports the use of vitamin C as a supplement to support favorable effects on recovery from exercise. Nakhostin-Roohi B, Babaei P, Rahmani-Nia F, Bohlooli S. Effect of vitamin C supplementation on lipid peroxidation, muscle damage and inflammation after 30-min exercise at 75% v.o(2max). J Sports Med Phys Fitness. 2008 Jun;48(2):217-24. QUERCETIN SUPPLEMENTATION DECREASES ILLNESS IN ATHLETES Quercetin is a naturally occurring flavonol that is found in significant quantities in apples, cranberries, blueberries, and onions. There are smaller amounts of quercetin in red wine and fruit juices. A large body of work has documented several positive biologic effects of quercetin such as anti-oxidant, anti-carcinogenic, anti-inflammatory, and cardioprotective properties. Because of the myriad of possible health benefits, researchers are starting to examine the effects in athletes. In one recent study, trained cyclists supplemented with quercetin (1000 mg per day) for 3 weeks while training 3 hours per day. It was shown that almost half the cyclists in the placebo group (9/20) developed upper respiratory tract infections, whereas the incidence was only 1 out of 20 in the group supplemented with quercetin. Researchers are actively studying the mechanisms of how quercetin affects risk for infection and other potential positive effects for physically active individuals. Nieman DC, Henson DA, Gross SJ, Jenkins DP, Davis JM, Murphy EA, Carmichael MD, Dumke CL, Utter AC, McAnulty SR, McAnulty LS, Mayer EP. Quercetin reduces illness but not immune perturbations after intensive exercise. Med Sci Sports Exerc. 2007 Sep;39(9):1561-9. LEUCINE SPARKS MUSCLE GROWTH It is generally understood that resistance exercise alone has a positive effect on protein synthesis and that consuming protein after exercise can enhance the effect further. However the magnitude of the effect and the details of how protein synthesis is upregulated are less clear. The amino acid leucine is known to play a critical role in turning on the protein synthethic machinery in muscle. A study just published in the American Journal of Physiology examined the effect of a supplement containing essential amino acid and carbohydrate on regulators of protein synthesis in skeletal muscle. The supplement was specifically designed to be high in leucine in order to maximize the effects on protein synthesis. Healthy men performed resistance exercise with and without supplementation. During the supplementation trial, they consumed 22 g of essential amino acids (8 g leucine) plus 31 g of sugar consumed 1 hr after resistance exercise. As expected resistance exercise alone increased muscle protein synthesis by 41%. The leucine-rich amino acid mixture however had a dramatically greater effect increasing muscle protein synthesis by 145%. Supplementation also increased key signaling proteins including mTOR in muscle, which turn on protein synthesis. This study highlights the importance of high leucine content of a supplement in optimizing the anabolic response to resistance exercise. Dreyer HC, Drummond MJ, Pennings B, Fujita S, Glynn EL, Chinkes DL, Dhanani S, Volpi E, Rasmussen BB. Leucine-enriched essential amino acid and carbohydrate ingestion following resistance exercise enhances mTOR signaling and protein synthesis in human muscle. Am J Physiol Endocrinol Metab. 2008 Feb;294(2):E392-400. Epub 2007 Dec 4. GREEN TEA BOOSTS THERMOGENESIS AND WEIGHT LOSS A growing number of cellular studies support the idea that green tea activates key metabolic pathways in thermogenesis and weight control. However, there are only a few studies that have examined whether the effects occur in humans. Researchers from Thailand conducted a study to determine the effects of green tea on weight loss. They also explored potential mechanisms of action by measuring body composition, energy expenditure, and hormone levels. Overweight subjects were randomized to receive a placebo or 250 mg green tea capsules at breakfast, lunch, and dinner (total 100 mg EGCG/day) over a period of 12 weeks. The study confirmed previous reports that showed greater weight loss with green tea supplementation. After only 4 weeks, green tea supplementation resulted in a 6 pound greater weight loss. By 8 weeks weight loss was 11 pounds greater with green tea. The greater weight loss was due mainly to a decrease in body fat. Food intake was not different, but resting energy expenditure was increased more with green tea supplementation, as was fat oxidation. The results show impressive weight and fat loss in a short time period of green tea supplementation and confirm the effect is mediated in part by an increase in thermogenesis. Auvichayapat P, Prapochanung M, Tunkamnerdthai O, Sripanidkulchai BO, Auvichayapat N, Thinkhamrop B, Kunhasura S, Wongpratoom S, Sinawat S, Hongprapas P. Effectiveness of green tea on weight reduction in obese Thais: A randomized, controlled trial. Physiol Behav. 2008 Feb 27;93(3):486-91. Epub 2007 Oct 18. GREEN TEA PROMOTES FAT OXIDATION DURING EXERCISE AND INCREASES INSULIN SENSITIVITY A few key studies have shown the potential of green tea to increase fat oxidation, but this has not been tested during exercise. A group of prestigious researchers from United Kingdom well known for their extensive work in studying the effects of dietary manipulations on exercise metabolism undertook a study to test whether green tea had any effect on fat oxidation during exercise. In addition they tested the effects of green tea on glucose tolerance in a separate study. In the first study, subjects performed 30 min of exercise and fat oxidation was measured. Subjects consumed green tea extract over a 24 hr period before exercise standardized to provide 890 mg total polyphenols and 13366 mg EGCG. Rates of fat oxidation during exercise were 17% higher during the green tea extract trial. In the second study the effects of green tea extract on a glucose tolerance test were evaluated. Although glucose levels were not affected, insulin responses to the glucose tolerance test were 15% lower during the green tea trial and improved insulin sensitivity. The study is important because it shows that green tea not only increases fat oxidation at rest, but also during exercise when fat breakdown and utilization are already increased. While this affect is generally attributed to a stimulatory effect on cAMP in cells, the results of this study show that lowering insulin may also contribute to the greater fat oxidation. Venables MC, Hulston CJ, Cox HR, Jeukendrup AE. Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. Am J Clin Nutr. 2008 Mar;87(3):778-84. HYDROLYZED WHEY PROTEIN HIGH IN GLUTAMINE ENHANCES IMMUNE RESPONSE TO EXERCISE Intense exercise can have an adverse effect on immune function during recovery. This could be due in part to depletion of glutamine because this amino acid plays an important role in normal immune function. Whey protein is naturally high in glutamine and therefore represents a possible method to enhance immune responses to exercise. Brazilian researchers tested a specific whey protein that was manufactured to be high in glutamine. Elite marathoners ingested 50 g of sugar or 50 g of sugar plus 700 mg hydrolyzed whey protein enriched with 175 mg of glutamine dipeptide 30 min before exercise. As expectd supplementation with the whey protein increased plasma glutamine levels compared to sugar supplementation. Whey supplementation also prevented the loss of membrane integrity of lyphocytes which are key immune cells in the blood. Whey supplementation also enhanced mitochondrial function in these lymphocytes. The findings provide a case for supplementing with glutamine, in this case with a hydrolyzed whey protein rich in glutamine peptides, to enhance immune responses to exercise. This could lead to faster recovery and better health. Cury-Boaventura MF, Levada-Pires AC, Folador A, Gorjão R, Alba-Loureiro TC, Hirabara SM, Peres FP, Silva PR, Curi R, Pithon-Curi TC. Effects of exercise on leukocyte death: prevention by hydrolyzed whey protein enriched with glutamine dipeptide. Eur J Appl Physiol. 2008 Mar 5 [Epub ahead of print] BCAA SUPPLEMENTATION REDUCES MUSCLE DAMAGE RESPONSES TO EXERCISE Resistance exercise causes mechanical damage from shear stress to the muscle cells during exercise, as well as a complex biochemical damage that occurs for several hours to days after exercise. Supplements that reduce the amount of muscle disruption after a bout of exercise have the potential to speed recovery in between exercise bouts and thereby allow for more intense training sessions. The branched-chain amino acids (BCAA: leucine, isoleucine, and valine) have been shown in prior work to be very important for promoting protein synthesis and a positive nitrogen balance, but their effect on reducing exercise-induced muscle damage is less clear. A recent study tested the effect of BCAA versus a carbohydrate beverage on muscle damage markers after cycling exercise in untrained young men. The beverages each contained 200 kcal and were consumed before and at 60 min of exercise. Blood markers of damage and performance were assessed before and immediately after, 4 hr, 24 hr, and 48 hr after exercise. The BCAA beverage resulted in less accumulation of multiple markers of muscle damage in the blood and reduced muscle soreness in subjects 24 hr after exercise. As a result, muscle performance was higher 2 days after exercise during the BCAA trial. The results provide evidence for a novel effect of BCAA on reducing the magnitude of muscle damage after exercise and speeding recovery. Greer BK, Woodard JL, White JP, Arguello EM, Haymes EM. Branched-chain amino acid supplementation and indicators of muscle damage after endurance exercise. Int J Sport Nutr Exerc Metab. 2007 Dec;17(6):595-607. GREEN TEA BOOSTS IMMUNE FUNCTION AND PREVENTS COLD AND FLU SYMPTOMS In addition to making you feel miserable, being sick with the cold and flu can stifle your progress in the gym. Researchers reported in a recent manuscript that there is yet another reason to consume green tea. They randomized subjects into a group who received capsules containing a proprietary mixture of EGCG and theanine or a placebo group. The researchers followed them for 3 months and documented their cold and flu symptoms as well as assessing their immune function. Almost one-third fewer subjects reported having cold and flu symptoms in the green tea group. There was also a decrease in the number of days subjects had symptoms and the total number of days they needed medical treatment. The authors suggested these effects may have been due to enhanced immune function because green tea was shown to have a positive effect on immune cells. These results could have very important implications on preventing cold and flu symptoms and therefore keeping people healthy by improving their innate immune response. Rowe CA, Nantz MP, Bukowski JF, Percival SS. Specific formulation of Camellia sinensis prevents cold and flu symptoms and enhances gamma,delta T cell function: a randomized, double-blind, placebo-controlled study. J Am Coll Nutr. 2007 Oct;26(5):445-52. PRIOR SUPPLEMENTATION WITH CoQ10 SIGNIFICANTLY REDUCES EXERCISE-INDUCED OXIDATIVE STRESS AND MUSCLE DAMAGE Exercise is associated with increased oxidative stress that, if not countered, can cause suboptimal adaptations to training. One supplement that has the potential to minimize oxidative stress is CoQ10. CoQ10 functions in the mitochondria, the "powerhouses" of the cell to assist in making energy (ATP) from carbohydrates and fats. CoQ10 primarily acts as an antioxidant and is involved in the synthesis of energy (ATP), but also has other important functions inside the mitochondria such as stabilizing membranes. Because of CoQ10’s role in oxidative stress, energy production, and stabilization, it is useful in preventing damage to muscle during periods of stress. In fact, CoQ10 has been used in prevention and treatment of cardiovascular disease in heart patients for decades, but its role in preventing exercise-induced stress has not been examined. Japanese researchers studied the effects of CoQ10 supplementation in elite Japanese kendo athletes. The subjects were assigned to either take 300 mg CoQ10/day or placebo for 20 days. The subjects were training intensely an average of 5.5 h per day for 6 days per week. Blood analyses indicated that the CoQ10 group had lower levels of lipid peroxides indicating significantly lower oxidative stress. CoQ10 supplementation also resulted in lower concentrations of two markers of muscle membrane damage, creatine kinase activity and myoglobin, compared to the placebo group. These are promising results showing the potential value of CoQ10 supplementation in reducing exercise-induced oxidative stress and muscle damage. Kon M, Tanabe K, Akimoto T, Kimura F, Tanimura Y, Shimizu K, Okamoto T, Kono I. Reducing exercise-induced muscular injury in kendo athletes with supplementation of coenzyme Q10. Br J Nutr. 2008 Feb 20;:1-7 [Epub ahead of print] SUPPLEMENTATION WITH PROTEIN-CARBOHYDRATE-CREATINE FORMULA DURING TRAINING AUGMENTS MUSCLE SIZE AND STRENGTH GAINS Both creatine and protein supplementation have each been shown in prior studies to augment adaptations to resistance training. It remains unclear however if the combination of these two scientifically validated supplementation strategies would be additive. Australian researchers tested this idea in three groups of resistance-trained men who all performed a 10-week resistance-training program. One group received protein only (~103 g whey isolate per day). Another group received a combination of protein and carbohydrate (~52 g whey isolate and ~59 g glucose per day). A third group received a combination of protein, carbohydrate and creatine (~48 g whey isolate, ~53 g glucose, and 8.4 g creatine monohydrate per day). Supplements were consumed 3 times per day. Increases in lean body mass in the protein and protein-carbohydrate supplement groups were similar (~10 pounds), whereas the protein-carbohydrate-creatine group increased lean body mass by an average of more than 15 pounds. Muscle biopsy samples were taken from the leg and showed that there was also a greater increase in the size of muscle fibers in the protein-carbohydrate-creatine group, as well as greater increases in maximal strength. These results are novel and important, showing that the combination of protein and creatine promotes the optimal anabolic environment to support muscle growth and strength. Cribb PJ, Williams AD, Hayes A. A creatine-protein-carbohydrate supplement enhances responses to resistance training. Med Sci Sports Exerc. 2007 Nov;39(11):1960-8. Landmark Clinical Test Documents Remarkable 26% to 32% Strength Increases Once again, we’ve got to hand it to the tireless innovators at BioQuest. While lesser manufacturers throw up scientific "smoke screens" around their products, BioQuest never misses a chance to seek out new opportunities to independently and clinically validate their own formulations. A recent clinical trial conducted by Douglas Kalman PhD, RD on healthy active males who participated in an exercise and nutrition program that featured Myozene, revealed bodybuilding results that were truly impressive. When MyoZene was consumed 45 minutes after completing the prescribed weight-lifting regimen (one that met the guidelines for hypertrophy training from the American College of Sports Medicine), participants experienced strength and muscular endurance gains of up to 32%, in addition to gains in lean muscle mass. This is most impressive considering creatine ingestion or protein alone result in considerably less strength, muscle, and endurance gains. Within the test’s time frame (one month), the MyoZene-receiving subject group gained 26% to 32% strength/muscular endurance. The MyoZene-drinking subjects (ingesting one serving within 45 minutes of finishing the exercise session) also gained approximately 2.2 pounds of lean muscle within the month, while reducing some fat too. Needless to say, this is an electrifying result. Recently, a significant number of "ultra-rapid-action" hydrolyzed protein products have begun appearing on the market, hoping to ride the wave of enormous positive feedback generated by MyoZene’s breakthrough technology two years ago. Most of these products come with elaborate marketing claims and no clinical data to back them up. It’s refreshing to see that one manufacturer, BioQuest, is stubbornly keeping to the ethical and scientific high road while others merely try to capitalize on others’ successes. With clinical results like these, it’s no wonder MyoZene has become the preferred mass building choice by elite bodybuilders nationwide. 2007. Myo-2007 clinical trial, Miami Research Associates. Miami, Florida. Aspire-IRB, San Diego, CA. Data on File. Creatine-Whey Hydrolysate-Carbohydrate Supplementation By Anssi Manninen A recent study at the Victoria University in Australia examined the effects of a creatine monohydrate-whey protein hydrolysate-carbohydrate supplement in comparison with a supplement containing a similar amount of nitrogen (protein) and energy during resistance training. In a double-blind, randomized protocol, male gym rats were matched for strength and placed into one of three groups: 1) whey protein hydrolysate, 2) whey protein hydrolysate + carbohydrate, or 3) the same whey protein hydrolysate plus carbohydrate supplement (1.5 grams per kilogram of body weight per day) enriched with creatine monohydrate (0.1 grams per kilogram of body weight per day). Assessments were completed the week before and after a 10-wk structured, supervised resistance exercise program. The results revealed that a a creatine monohydrate-whey protein hydrolysate-carbohydrate supplement provided the greatest improvements in muscle strength and lean body mass. According to the authors, at least 40% of the strength improvements could be attributed to hypertrophy of muscle involved in this exercise. The take-home message is that one should ingest a mixture of creatine monohydrate, whey protein hydrolysate and carbohydrate (e.g., MyoZene) both before and after resistance training to maximize the anabolic effects of exercise. Cribb PJ et al. A creatine-protein-carbohydrate supplement enhances responses to resistance training. Med Sci Sports Exerc. 2007 Nov;39(11):1960-8. EGCG, THE BIOACTIVE IN GREEN TEA, PROMOTES FAT OXIDATION Green tea has been an exciting supplement to watch unfold as more research continues to support its use in promoting health. Several studies have shown improvements in fat loss with regular use of green tea. The mechanism by which green tea works to shed body fat is complex and probably multi-factorial. However, one probable mode of action is on fat oxidation. The latest study from German researchers tested the effects of epigallocatechin gallate (EGCG), the most abundant catechin in green tea, on carbohydrate and fat metabolism. Carbohydrate and fat oxidation rates was measured after the ingestion of 300 mg of EGCG or placebo in the fasted state and after a standard meal. Compared to placebo, supplementation with EGCG caused a shift in energy utilization from carbohydrate to fat oxidation. The effect was more pronounced after ingestion of the meal. In the placebo trial only 30% of the total energy burned after the meal was attributed to fat, whereas 54% of the energy burned came from fat oxidation after EGCG supplementation. These results show acute supplementation with 300 mg EGCG encourages use of fat over carbohydrate as fuel, which provides a plausible mechanism t explain the anti-obesity effects of green tea. Boschmann M, Thielecke F. The effects of epigallocatechin-3-gallate on thermogenesis and fat oxidation in obese men: a pilot study. J Am Coll Nutr. 2007 Aug;26(4):389S-395S. SHORT-TERM CREATINE SUPPLEMENTATION ENHANCES MUSCLE PERFORMANCE AND ACTIVITIES OF DAILY LIVING IN OLDER WOMEN Muscle mass and strength peak between the ages of 20 and 35 years and steadily decline thereafter until the sixth decade of life where a sharp decline occurs. This loss in muscle mass and function adversely affects normal activities of daily living, like getting up from a chair, for many older people. Recent studies provide a strong case for creatine supplementation in offsetting these effects of aging. After just 7 days of creatine supplementation (20 g per day divided in 3 equal doses) or placebo, women between the ages of 58 and 71 years showed a remarkable improvement in several measures of muscular performance. Creatine supplementation led to significant increases in maximal bench press and leg press strength, upper and lower body power, and two functional performance tasks encountered during everyday life – a sit and stand test and a tandem gait test. These improvements in functional performance occurred despite no physical training during the 7 day period and no side effects were reported, highlighting the simple yet effective use of creatine to enhance physical performance in older individuals. Gotshalk LA, Kraemer WJ, Mendonca MA, Vingren JL, Kenny AM, Spiering BA, Hatfield DL, Fragala MS, Volek JS. Creatine supplementation improves muscular performance in older women. Eur J Appl Physiol. 2007 Oct 18; [Epub ahead of print] LONG-TERM CREATINE SUPPLEMENTATION ENHANCES MUSCLE GAIN AND FAT LOSS IN OLDER ADULTS The ability of creatine supplementation to promote healthy aging is even more dramatic when combined with resistance training. Canadian researchers had older men and women (>65 years) perform a supervised resistance training program (2 days/week) for 6 months while supplementing with either placebo or creatine + conjugated linoleic acid (CLA). The reason for including CLA was to potentiate improvements in body composition since creatine increases in fat-free mass and CLA targets fat loss. After 6 months, the creatine+CLA group had a two-fold greater increase in fat-free mass (4.6 pounds) compared to placebo (2.0 pounds). Fat mass was also reduced more in the creatine+CLA group (4.2 pounds) compared to placebo (-0.9 pounds). The greater muscle gains translated into improved functional performance in the creatine+CLA group. Creatine combined with resitance training and CLA is a potent formula for enhancing body composition in older adults. Tarnopolsky M, Zimmer A, Paikin J, Safdar A, Aboud A, Pearce E, Roy B, Doherty T. Creatine monohydrate and conjugated linoleic Acid improve strength and body composition following resistance exercise in older adults. PLoS ONE. 2007 Oct 3;2(10):e991. CREATINE HELPS TURN BACK THE CLOCK Two recent studies in older adults, one short-term (7 days) and one long-term (6 months), clearly showed the power of creatine to enhance muscle gain and fat loss, and improve several measures of functional performance including activities of daily living. These studies in humans are also supported by animal work. Using an animal model of aging, it was shown that creatine supplementation extended maximum life span by 3.5%. Even more impressive was the effect of creatine supplementation on "healthy" life span (defined as the age before animals were classified as suffering from disease) which significantly increased by 9%. Bender A, Beckers J, Schneider I, Hölter SM, Haack T, Ruthsatz T, Vogt-Weisenhorn DM, Becker L, Genius J, Rujescu D, Irmler M, Mijalski T, Mader M, Quintanilla-Martinez L, Fuchs H, Gailus-Durner V, de Angelis MH, Wurst W, Schmidt J, Klopstock T. Creatine improves health and survival of mice. Neurobiol Aging. 2007 Apr 6; [Epub ahead of print] CLA BURNS FAT WHILE YOU SLEEP To lose body fat without changing diet, you have to increase the number of calories burned. The typical approach is to recommend exercise as a means to increase energy expenditure. But we burn calories all day long. So it is also possible that increasing energy expenditure at other times could result in greater fat loss. A number of studies have suggested CLA supplementation is associated with greater fat loss. A recent study tested whether CLA could affect resting energy expenditure and fat burning during sleep. Subjects in this study were provided either a placebo or CLA (3.2 g/day) for 6 months. Before and after supplementation, subjects were studied in an enclosed room that allowed very sensitive measurement of the total calories and fat calories they burned during a 24 hour period. The results showed that total energy expended while sleeping was 43 kcal more in the CLA group compared to placebo. The CLA group also burned 99 more kcal of fat while sleeping than placebo. These results indicate that CLA reduces body fat by increasing energy expenditure and fat oxidation during sleep. Close RN, Schoeller DA, Watras AC, Nora EH. Conjugated linoleic acid supplementation alters the 6-mo change in fat oxidation during sleep. Am J Clin Nutr. 2007 Sep;86(3):797-804. CREATINE BOOSTS BRAIN POWER There is overwhelming evidence that creatine supplementation helps build bigger muscles. The mechanism probably involves improved energy status because creatine accumulates in muscles and provides a very critical source of ATP. A new line of research has investigated possible benefits of creatine in other tissues. One area that has sparked interest is the brain. Creatine is an important source of energy for cells in the brain that have high metabolic needs required for processes like working and long-term memory. Prior work using magnetic resonance spectroscopy has shown that creatine supplementation results in significant increases in creatine levels in the human brain. Following up on this work, British researchers supplemented older adults with placebo or creatine for one week. Subjects completed a battery of cognitive tests that assessed verbal and spatial short- and long-term memory. Creatine supplementation enhanced several of the tests including forward number recall, forward and backward spatial recall, and long-term memory. These findings add to a line of research indicating that creatine supplementation improves cognitive functioning. Creatine supplementation appears to enhance both muscle and brain power. McMorris T, Mielcarz G, Harris RC, Swain JP, Howard A. Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol Dev Cogn B Aging Neuropsychol Cogn. 2007 Sep;14(5):517-28. |