FISH OIL REDUCES MUSCLE SORENESS
Everyone who has exercised for the first time or after an extended layoff has experienced delayed onset muscle soreness, commonly referred to as DOMS. Exercises that emphasize the eccentric component of the movement like downhill running are associated with greater DOMS. Even trained athletes who do a different exercise emphasizing slightly different muscles experience DOMS. Interestingly it often occurs more than 24 hours after exercise and can last for days. Few remedies have been shown to lessen the symptoms of DOMS. One dietary supplement that may help is fish oil. Researchers tested whether supplementing with fish oil for one month had any effect on markers of muscle soreness in response to a single bout of exercise in untrained subjects. The fish oil group supplemented with 1.8 g per day (324 mg EPA and 216 mg DHA). After 30 days of supplementation subjects performed 40 min of bench stepping, which emphasizes eccentric muscle actions and causes DOMS. Compared to the placebo group, the subjects supplemented with fish oil reported less perceived pain 48 hrs after exercise. In addition, the increase in thigh circumference (an indication of swelling) was less 24 and 48 hr after exercise in the fish oil group. Finally, range of motion in the knee joint was significantly improved in the fish oil group after 48 hr. The beneficial effect of fish oil supplementation on measures of muscle soreness may be due to increased incorporation into membranes and subsequent lessening of the inflammatory cascade in response to exercise. The findings indicate that fish oil may represent a useful strategy for reducing the symptoms of muscle soreness after exercise and aid in recovery.
Tartibian B, Maleki BH, Abbasi A. The effects of ingestion of omega-3 fatty acids on perceived pain and external symptoms of delayed onset muscle soreness in untrained men. Clin J Sport Med. 2009 Mar;19(2):115-9.
Back To Top
HYDROLYSATES OUTPERFORM INTACT PROTEINS
Protein ingestion clearly induces an anabolic stimulus as measured by increases in muscle protein synthesis. It is often suggested that a hydrolyzed protein will have benefits over the intact version of the protein; however few studies have actually tested this assumption. A hydrolyzed protein is simply one that has been partially broken down (pre-digested) so that the longer peptides have been converted to smaller peptides or amino acids. The assumption is that a hydrolyzed protein will therefore be digested and absorbed quicker than the corresponding intact protein, which would translate into a better protein synthetic response. Investigators from the Netherlands had older men ingest 35 grams of casein protein in either the intact of hydrolyzed form. The casein protein drinks were labeled with tracers so they could measure muscle protein synthesis. Compared to the intact protein, the hydrolyzed casein resulted in a more rapid increase in amino acids indicating faster digestion and absorption. The hydrolyzed casein also resulted in a 26% greater increase in muscle protein synthesis than the intact protein. This is the first study to show that a hydrolyzed protein results in greater amino acid availability and subsequent incorporation into muscle proteins in humans. The findings make a strong case for protein hydrolysates when considering a pre- or post-exercise protein supplement.
Koopman R, Crombach N, Gijsen AP, Walrand S, Fauquant J, Kies AK, Lemosquet S, Saris WH, Boirie Y, van Loon LJ. Ingestion of a protein hydrolysate is accompanied by an accelerated in vivo digestion and absorption rate when compared with its intact protein. Am J Clin Nutr. 2009 Jul;90(1):106-15. Epub 2009 May 27.
Back To Top
PROTEIN HYDROLYSATE ADDED TO CARBS HAS POSITIVE EFFECTS ON PERFORMANCE AND RECOVERY
Endurance athletes are beginning to recognize that carbohydrates alone may not be the optimal nutritional strategy to enhance their training and recovery. Many manufactures are adding protein to the carbohydrate-based drinks. Protein hydrolysates may be preferred because they are partially digested and increase availability of amino acids as well as have greater palatability if consumed pre-exercise. A recently published tested the effects of a adding a protein hydrolysate to a carbohydrate drink in male cyclists. The athletes performed two experimental trials during which they either consumed a carbohydrate beverage delivering 60 grams carbohydrate per hour during exercise and recovery or an identical carbohydrate beverage supplemented with protein hydrolysate. The exercise test consisted of a computer-simulated 60-km time trial that ended with a 5-km climb. Compared to the carbohydrate only trial, the protein hydrolysate trial increased exercise performance over the last 20 km of exercise and the final 5 km climb. The hydrolysate trial also prevented the increase in markers of muscle damage and perceived muscle soreness. The findings suggest that adding protein hydrolysates to carbohydrate has benefits on endurance performance and recovery from exercise, probably by providing a readily available source of amino acids to counteract the metabolic stress of exercise.
Saunders MJ, Moore RW, Kies AK, Luden ND, Pratt CA. Carbohydrate and protein hydrolysate coingestions improvement of late-exercise time-trial performance. Int J Sport Nutr Exerc Metab. 2009 Apr;19(2):136-49.
Back To Top
LEUCINE SPARKS MUSCLE GROWTH
Leucine was long thought to be one of the several amino acid building blocks needed to make proteins. Recent advances in the science of protein metabolism have revealed leucine is the key to muscle growth. Consider cutting edge research just published from researchers at the University of Illinois. They conducted a series of elegant experiments to determine the impact of meals containing different amounts of leucine on the time course and magnitude of muscle protein synthesis. In the first set of experiments, it was shown that ingestion of a meal containing 20% protein (in the form of whey protein) resulted in peak blood leucine levels after 45 min and they stayed elevated for 180 min after ingestion. Leucine levels in the blood were correlated with activation of key elements in muscle that stimulate protein synthesis. When leucine was highest muscle protein synthesis peaked, and when leucine dropped to normal levels protein synthesis decreased as well. In a second series of experiments, whey protein was compared to wheat protein at varying levels of total protein intake. Regardless of background protein intake, whey protein resulted in greater increases in blood leucine and greater increases in muscle protein synthesis. Again, the increases in muscle protein synthesis were associated with the levels of leucine in the blood. The take home message from these studies is that achieving high blood levels of leucine is a key factor in turning on protein synthesis. Keeping leucine high throughout the day is an important factor to induce an anabolic state. Moreover, whey protein is a high-quality source of leucine that efficiently elevates blood levels of leucine and muscle protein synthesis.
Norton LE, Layman DK, Bunpo P, Anthony TG, Brana DV, Garlick PJ. The leucine content of a complete meal directs peak activation but not duration of skeletal muscle protein synthesis and Mammalian target of rapamycin signaling in rats. J Nutr. 2009 Jun;139(6):1103-9. Epub 2009 Apr 29
Back To Top
EXTENSIVE REVIEW CONCLUDES HMB INCREASES STRENGTH
ß-hydroxy-ß-methylbutyric acid (HMB) is a naturally occurring compound produced in the body by a liver enzyme. While the precise mechanism of HMB metabolism is not completely understood, it is believed by some that HMB inhibits the breakdown of muscle proteins during exercise and other physically strenuous activity. For this reason, HMB has become popular as a dietary supplement for humans, particularly bodybuilders and other athletes who are trying to increase muscle mass and strength. Several studies have evaluated HMB with varying results. Because multiple studies have been done, it is possible to combine the subjects and results from these studies using a statistical procedure known as meta-analysis. This approach is more powerful than an individual study and gives more confidence in the findings. The results were published in the Journal of Strength and conditioning Research. A total of 9 studies comprised of 394 subjects were used in the analysis. The typical dose of HMB was 3 grams per day. The researchers found that HMB was associated with greater increases in lower body strength (average 10%) and upper body strength (average 7%). The improvements in strength were more dramatic in previously untrained subjects. The effects on body composition were not as significant. The findings provide evidence that HMB can help strength gains especially in untrained subjects starting an exercise program.
Rowlands DS, Thomson JS. Effects of beta-hydroxy-beta-methylbutyrate supplementation during resistance training on strength, body composition, and muscle damage in trained and untrained young men: a meta-analysis. J Strength Cond Res. 2009 May;23(3):836-46.
Back To Top
CREATINE UPDATE: LOADING NOT NEEDED
Much of the early work with creatine recommended athletes to load with 20-25 grams for 5-7 days followed by a lower maintenance dose of 5 grams per day. This approach was shown to significantly increase muscle creatine levels and enhance muscle strength and power during various activities. Many athletes prefer to avoid the loading period because the high doses are not tolerated very well or because of the greater overall amount of creatine required and therefore increased cost. Researchers at the University of Oklahoma examined whether a lower dose of creatine monohydrate would be effective at increasing perforrmance. They also tested a polyethylene glycosylated (PEG) creatine, a novel form of creatine that is suggested to be absorbed to a greater extent across the gastrointestinal tract. Athletes supplemented with Placebo, Creatine Monohydrate (5 g/day) or one of two doses of PEG Creatine (1.25 and 2.5 g) for 30 days. Compared to Placebo, all the creatine groups increased maximal strength, muscular endurance, and power output. Only the creatine monohydrate group increased body mass by 1 kg (2.2 pounds). These results show that loading is not necessary for the ergogenic effects of creatine. Further, PEG creatine appears to be as effective as creatine monohydrate for increasing muscle performance with as little as 1.25 grams per day.
Herda TJ, Beck TW, Ryan ED, Smith AE, Walter AA, Hartman MJ, Stout JR, Cramer JT. Effects of creatine monohydrate and polyethylene glycosylated creatine supplementation on muscular strength, endurance, and power output. J Strength Cond Res. 2009 May;23(3):818-26.
Back To Top
CAFFEINE REDUCES SENSATIONS OF PAIN DURING EXERCISE
We all know that caffeine can give you a quick boost, but it also has a mild effect on increasing fat burning both at rest and during exercise. It may also increase endurance and even some types of strength training. A series of studies shows caffeine may also consistently decrease the sensation of pain during exercise. The research group has published 3 studies each examining the effects different doses of caffeine intake on leg pain in men and women. In one experiment they showed that both regular caffeine consumers and those who did not consume caffeine experienced less leg pain during 30 min of moderate intensity cycling exercise after caffeine intake (equivalent to about 2-3 strong cups of coffee) compared to placebo. In another study, they had young women exercise at a slightly higher intensity for 30 min following intake of caffeine or placebo. Caffeine was shown to dramatically decrease perceived rating of leg muscle pain. In a third experiment, two doses of caffeine were tested in women who were low caffeine consumers. Both the low and high dose caffeine again significantly reduced leg muscle pain scores during 30 min of exercise. These studies show caffeine intake at moderate levels has a consistent effect on reducing the sensation of pain during moderate intensity exercise. The effect is evident in men and women and does not depend on regular caffeine intake. It appears that caffeine can act on the brain to block some of the uncomfortable feelings associated with physical exertion.
Gliottoni RC, Meyers JR, Arngrímsson SA, Broglio SP, Motl RW. Effect of Caffeine on Quadriceps Muscle Pain During Acute Cycling Exercise in Low Versus High Caffeine Consumers. Int J Sport Nutr Exerc Metab. 19(2), April 2009.
Gliottoni RC, Motl RW. Effect of caffeine on leg-muscle pain during intense cycling exercise: possible role of anxiety sensitivity. Int J Sport Nutr Exerc Metab. 2008 Apr;18(2):103-15.
Motl RW, O'connor PJ, Tubandt L, Puetz T, Ely MR. Effect of caffeine on leg muscle pain during cycling exercise among females. Med Sci Sports Exerc. 2006 Mar;38(3):598-604.
Back To Top
ADDING PROTEIN TO CARBS ENHANCES ENDURANCE PERFORMANCE
The importance of carbohydrate for endurance athletes dates back almost 100 years when marathoners were shown to have low blood glucose levels at the end of the 1924 Boston marathon. The following year carbohydrate feeding was shown to prevent the decline in blood glucose and improve performance. Subsequent research led to the understanding of the importance of muscle glycogen, the storage form of carbohydrate in muscles, as a fuel for active muscle during prolonged exercise and made the connection between glycogen depletion and fatigue. Researchers discovered that manipulating an athlete's training combined with a high carbohydrate diet several days prior to exercise (carbohydrate loading) significantly increased muscle glycogen levels and delayed fatigue. Subsequent work throughout the 1970s and 80s continued to show that carbohydrate feeding could enhance endurance performance. Whether or not protein is important for endurance athletes remains less clear, but recent evidence shows it may be important. Researchers examined whether a carbohydrate beverage with added protein (carb-protein) would have any performance benefit compared to a matched carbohydrate beverage (carb), a matched carbohydrate beverage with additional carbs to match the calories provided by protein (carb-carb), and a placebo (water). Trained cyclists performed four exercise tests where they were asked to ride to exhaustion using one of the 4 beverages. They cycled the longest with the carb-protein beverage, with the next best performance in the carb-carb trial followed by the carb and water trials. Interestingly, the carb-protein trial also had lower levels of muscle damage after exercise and increased muscle strength 24 hours after exercise. These findings support the idea that adding protein to carbohydrate is important for endurance athletes to increase performance and enhance recovery.
Valentine RJ, Saunders MJ, Todd MK, St Laurent TG. Influence of carbohydrate-protein beverage on cycling endurance and indices of muscle disruption. Int J Sport Nutr Exerc Metab. 2008 Aug;18(4):363-78.
Back To Top
SATIATING POWER OF WHEY PROTEIN
Whey protein has been studied extensively as a high quality protein source that contains a balanced profile of essential amino acids important for stimulating protein synthesis and a positive protein balance. While this is important for building muscle, there may be other reasons that whey protein could benefit people. One of the reasons diets with higher protein content can be effective in promoting weight loss is because protein is more satiating than either carbohydrate or fat. But not all proteins have the same satiating effects. Researchers from the Netherlands compared the effects of whey, casein and soy on several markers of appetite including actual caloric intake. Subjects were fed a 600 calorie breakfast with either 10% or 25% of the meals consisting of a different protein source. When protein was 10% of the breakfast meal, whey decreased hunger more than soy and casein. At the higher protein intake, there were no differences. Although not significant, the amount of food consumed 3 hours after breakfast was lowest after the whey protein breakfast. The findings provide clear evidence that different proteins affect appetite differently, and whey appears to reduce hunger the most when consumed with breakfast. This appears to be linked to the amino acid levels and appetite hormones in the blood.
Veldhorst MA, Nieuwenhuizen AG, Hochstenbach-Waelen A, van Vught AJ, Westerterp KR, Engelen MP, Brummer RJ, Deutz NE, Westerterp-Plantenga MS. Dose-dependent satiating effect of whey relative to casein or soy. Physiol Behav. 2009 Mar 23;96(4-5):675-82.
Back To Top
HMB WITM AMINO ACIDS ENHANCE TRAINING ADAPTATIONS
HMB, a metabolite of leucine, has been shown to have several positive effects on health. In particular, HMB may decrease muscle damage and have anti-catabolic effects that could translate into greater gains in lean body mass and muscular adaptations to resistance training. HMB may work better if combined with other amino acids. Researchers at the University of Connecticut tested the effects of a supplement containing 1.5 g HMB, 7 g of arginine, 7 g of glutamine, and 3 g taurine. Two groups of healthy men performed 12 weeks of heavy resistance training while supplementing with either the HMB-amino acid formula or a placebo. Both had positive responses to training as expected. However the HMB-amino acid group had significantly greater increases in muscle strength, muscle power and levels of testosterone and growth hormone. In addition, they also had lower levels of stress as indicated by decreased cortisol and markers of oxidative stress and muscle damage. One of the most impressive findings was that HMB-amino acids resulted in an average increase in lean body mass of almost 10 pounds in 12 weeks. The results provide evidence that HMB in combination with the specific amino acids glutamine, arginine, and taurine can augment responses to resistance training.
Kraemer WJ, Hatfield DL, Volek JS, Fragala MS, Vingren JL, Anderson JM, Spiering BA, Thomas GA, Ho JY, Quann EE, Izquierdo M, Häkkinen K, Maresh CM. Effects of Amino Acids Supplement on Physiological Adaptations to Resistance Training. Med Sci Sports Exerc. 2009 Apr 3. [Epub ahead of print]
Back To Top
A LOW CARBOHYDRATE DIET IS A WINNING FORMULA
A common albeit inaccurate saying in nutrition is that a calorie is a calorie. Put another way, many believe that restricting calories is all that matters. But a growing number of studies clearly show differences between reducing fat versus carbohydrate. In respect to body composition, convincing evidence of the importance of macronutrient composition was presented in a comprehensive meta-regression of 87 diet trials. The authors concluded that diets lower in carbohydrate were associated with greater fat loss and diets higher in protein resulted in better preservation of lean body mass during weight loss. Furthermore, these effects were independent of energy intake and participation in exercise. A number of other studies have also shown improvements in lipid profiles, glucose levels, and inflammatory markers with low carbohydrate diets. The most recent study was published by Volek and colleagues. They had 40 overweight men and women consume either a low fat diet or a very low carbohydrate diet for 3 months. A broad spectrum of health markers were examined in addition to weight loss and body composition. The low fat diet led to some weight loss and improvement in metabolic indicators, but the low carbohydrate diet did better on almost all counts. Weight loss and fat loss were two-fold greater, and the improvements in blood levels of triglycerides, HDL cholesterol, glucose, insulin, insulin sensitivity, and several other emerging risk factors were significantly greater in response to the low carbohydrate diet. This study provides strong evidence showing how potent restricting carbohydrates can be for promoting weight and fat loss and multitude of risk factors in overweight subjects.
Volek JS, Phinney SD, Forsythe CE, Quann EE, Wood RJ, Puglisi MJ, Kraemer WJ, Bibus DM, Fernandez ML, Feinman RD. Carbohydrate Restriction has a More Favorable Impact on the Metabolic Syndrome than a Low Fat Diet. Low carbohydrate more effective than a low fat diet Lipids. 2009 Apr;44(4):297-309. Epub 2008 Dec 12.
Back To Top
BETA ALANINE SUPPLEMENTATION DURING HIGH INTENSITY TRAINING ELICITS FAVORABLE EFFECTS
Dietary supplements containing beta-alaninea provide a potential method of increasing the muscle buffering capacity through enhancement of muscle carnosine levels. High intensity exercise results in production of a lot of acid that is a major contributor to fatigue. Most athletes are very familiar with the muscle burn that occurs with performing strenuous exercise. Carnosine is a buffer within muscle that helps to prevent accumulation of acid. Carnosine synthesis in muscle is limited by the availability of beta alanine, and prior research has shown that supplementing with this precursor does in fact increase muscle levels of carnsoine. Although a lot of the preliminary work with beta alanine has been positive, the effects of supplementation during training remain unclear. Researchers at the University of Oklahoma have now shed some light on that issue. They studied normally active men who all trained with high intensity exercise for 3 weeks. One group supplemented with beta alanine (6 g/day) for 1 week followed by a lower dose (3 g/day) for the next 2 weeks. The other group consumed a placebo. The training program involved cycling sprints performed intermittently 3 times per week. After just 3 weeks, the beta alanine group showed a significant increase in lean body mass (1.8 pounds) compared to placebo (0.7 pounds). Beta alanine also increased peak oxygen consumption and the total amount of work during a cycling test to exhaustion. The most likely mechanism to explain the improved performance with beta alanine supplementation is enhanced buffering capacity in muscle. These findings indicate that beta alanine supplementation may augment adaptations to high intensity training including gains in lead body mass and performance.
Smith AE, Walter AA, Graef JL, Kendall KL, Moon JR, Lockwood CM, Fukuda DH, Beck TW, Cramer JT, Stout JR. Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. J Int Soc Sports Nutr. 2009 Feb 11;6:5.
Back To Top
DHA, A MAJOR FAT IN FISH OIL, SHOWS SIGNIFICANT ANTI-INFLAMMATORY EFFECTS
DHA (docosahexaenoic acid) is a long chain omega-3 fat. Together with EPA, they make up the major fat in fish oil. Fish oil has been shown to have broad health effects. Most fish oil supplements contain considerably more EPA than DHA, and therefore most of the beneficial effects have been attributed to EPA. However according to recently published results, DHA has some potent effects as well. This study had men supplement with either 7.5 DHA oil (3 g DHA) or the same amount of olive oil as a placebo for 3 months. Interestingly the DHA provided in this study was not from fish oil. It was produced from microalga and contained no EPA. Subjects did not otherwise change their diet and they maintained their same level of activity. The DHA group showed a significant decrease of 15% in C-reactive protein (CRP). CRP provides an index of inflammatory status and elevated levels have been shown to be a good predictor of future heart problems. DHA also improved other indicators of inflammation such as IL-6, and circulating neutrophils, and improved blood lipids. These findings show that DHA alone produced from plant sources has anti-inflammatory effects. For those who do not like the taste of fish or find fish oil capsules not palatable, this study suggest a viable option is DHA supplementation from microalga.
Kelley DS, Siegel D, Fedor DM, Adkins Y, Mackey BE. DHA supplementation decreases Serum C-reactive protein and other markers of inflammation in hypertriglyceridemic men. J Nutr. 2009 Mar;139(3):495-501. Epub 2009 Jan 21.
Back To Top
OOLONG TEA HELP SHED POUNDS
Camellia sinesis, more commonly known as tea, ranks only behind water as the most popular beverage worldwide. A little more than three-fourths of tea produced is black (77%), the remaining being green tea (21%) and oolong tea (2%). The processing of tea leaves impacts the level of bioactive flavonoids. Black tea has the least flavonoids because it oxidized enzymatically during processing. In contrast green tea is heated and dried to avoid enzymatic oxidation and oolong tea is semifermented which reduces the level of oxidation. Thus, although representing only a small fraction of total tea produced, the oolong variety contains a broad spectrum of polyphenols and catechins. In terms of total catechins, oolong tea is on par with green tea and actually outperforms other teas in terms of total caffeine and phenolic compounds and anti-mutagenic activity. According to Chinese researchers, consuming oolong tea may have favorable effects for dieters. They studied 102 overweight men and women who consumed 8 g of oolong tea per day for 6 weeks. Almost three-fourths of the subjects lost more than 2 pounds, and one-fourth of subjects lost more than 6 pounds in just 6 weeks. There were significant reductions in waist size and subcutaneous fat from the abdominal region. Subjects also showed significant decreased in total cholesterol and triglyceride levels in the blood. These results suggest regular oolong tea may offer some assistance in facilitating weight loss and improving the blood lipid profile.
He RR, Chen L, Lin BH, Matsui Y, Yao XS, Kurihara H. Beneficial effects of oolong tea consumption on diet-induced overweight and obese subjects. Chin J Integr Med. 2009 Mar;15(1):34-41. Epub 2009 Mar 7.
Back To Top
JOINT FORMULA HELPS OSTEOARTHRITIS PATIENTS
Many injuries and pain occur in joints and such prevalent conditions as osteoarthritis and back pain due to spinal disk degeneration are joint-related. Whether you have joint pain or not, it is prudent to address the nutritional needs of these important structures. Exercise places a lot of wear and tear on the cartilage and ligaments that make up joints and you need to ensure you feed and protect these structures, whether it’s preventive or therapeutic. Osteoarthritis affects more than 20 million Americans and may double over the next 10 years. Pharmacological treatment of arthritic joint diseases such as NSAIDs and acetaminophen are aimed primarily at alleviating the symptoms and can have serious adverse effects associated with their long-term use, but do little to correct the underlying pathology. Certain dietary supplements can not only reduce pain, but also correct the structural aspects of the joint and therefore slow, or perhaps prevent and reverse disease progression. The two ingredients with the most scientific support are glucosamine and chondroitin, which are normal constituents and important structural components of joint cartilage. The latest study validating the therapeutic effects of glucosamine and chondroitin comes from Japan where researchers tested the effects of a novel joint formula in patient switch both osteoarthritis of the knee and rheumatoid arthritis. For 3 months the patients supplemented with a formula consisting of glucosamine hydrochloride (1200 mg/day), chondroitin (75-111 mg/day), and quercetin (45 mg/day). In addition to making standard measurement of pain and mobility, a unique feature of this study was the evaluation of actual synovial fluid obtained from the knee. The results showed favorable effects in pain symptoms and ability to perform daily activities in osteoarthritis patients. In addition, the synovial fluid from these patients showed several signs of improvement suggesting the supplements were bioavailable. The results of this short-term trial support earlier work showing desirable effects of glucosamine and chondroitin on management of pain and symptoms of osteoarthritis.
Matsuno H, Nakamura H, Katayama K, Hayashi S, Kano S, Yudoh K, Kiso Y. Effects of an oral administration of glucosamine-chondroitin-quercetin glucoside on the synovial fluid properties in patients with osteoarthritis and rheumatoid arthritis. Biosci Biotechnol Biochem. 2009 Feb;73(2):288-92. Epub 2009 Feb 7.
Back To Top
CREATINE ETHYL ESTER LESS EFFICIENT THAN CREATINE MONOHYDRATE
Creatine supplementation has been shown in a number of studies to promote better gains in lean body mass and strength during resistance training compared to training alone. The primary way creatine supplementation works is by increasing muscle creatine levels thereby enhancing muscle energetics. The primary form of creatine used is creatine monohydrate which is water soluble and is transported into muscle by a specific transporter. Several other creatine products have been developed that allege to enhance the transport of creatine into muscle. One such product is creatine ethyl esters (CEE). Esters are compounds made from the combination of an alcohol and a carboxylic acid. The idea behind “esterifying” creatine is that it will change the physical properties of the compound making it more stable and bioavailable. The hope is that an ester bond may protect the compound from being digested in the gastrointestinal tract by typical enzymes or it may increase its solubility so that it bypasses the typical creatine transporter in muscle. Despite the claims, no study had actually tested whether CEE worked better than creatine monohydrate, until now. Researchers had 3 groups of untrained men participate in a 7 week resistance training program with training sessions 3x/wk. The groups supplemented with either creatine monohydrate (CM), CEE, or placebo. Blood level of creatine were higher with CM than CEE or placebo. Muscle levels of creatine were also higher with CM after 7 days than both groups, but by 7 weeks the CEE group did have an increase in muscle creatine but is was slightly lower than the CM group. Blood creatinine (the breakdown product of creatine) was higher in the CEE group indicating less bioavailability. The training program enhanced body composition and muscle strength, but there were no differences between groups. The results show no beneficial effect of CEE over creatine monohydrate on adaptations to training. Since CEE was shown to increase the breakdown of CEE it suggests a less efficient form of creatine and this was confirmed by a lower muscle creatine level achieved with CEE. This is consistent with earlier work in culture that showed a significant portion of the creatine in CEE was converted to creatinine. The bottom line CEE does not seem to live up to its claims and may be an inefficient form of creatine compared to creatine monohydrate.
Spillane M, Schoch R, Cooke M, Harvey T, Greenwood M, Kreider R, Willoughby DS. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. J Int Soc Sports Nutr. 2009 Feb 19;6(1):6. [Epub ahead of print]
Back To Top
HIGH CASEIN DIET AUGMENTS THERMOGENESIS
In addition to enhancing protein synthesis, high protein diets have other beneficial effects. Several lines of evidence have pointed to better weight loss with higher protein diets due to increased thermogenesis and higher satiation associated with protein ingestion. Casein is one type of protein that has unique qualities. Casein is the most abundant protein in milk, the other main protein being whey. Unlike whey and most other protein sources, casein has a much slower digestion rate that make it unique for potentially promoting thermogenesis for extended periods of time. The thermogenic properties and ability of protein to reduce hunger have not been tested under rigorously controlled conditions in large number of subjects because of the difficulties in making sensitive measures of energy expenditure. A recent study however sheds some very important light on the benefits of a high casein diet. Researchers tested the effects of a high protein diet (25% of total energy) to a low protein diet (10% of total energy). Casein was the sole source of protein in both diets that were provided at weight maintenance levels. Subjects consumed the diets for 36 hours (3 days) while staying in a tightly sealed respiratory chamber that allowed precise measurements of total energy expenditure while subjects were in the room. The respiratory chamber was the size of a very small efficient apartment and only a few laboratories in the world have the capabilities to do this type of testing. The results were therefore extremely accurate and reflect the true level of thermogenesis possible with increasing protein intake in the form of casein. The results showed an increase of 2.6% in 24-hour energy expenditure. That amounted to an increase of 55 kcal per day. The majority of the increase in metabolic rate was seen while sleeping suggesting that a high casein diet promotes an extended thermogenesis. There was casein diet also reduced hunger and increased satiety compared to the low casein diet. These findings provide strong evidence for the thermogenic effects of protein, and in particular show that casein is an effective protein source to promote increased metabolic while sleeping.
Hochstenbach-Waelen A, Veldhorst MA, Nieuwenhuizen AG, Westerterp-Plantenga MS, Westerterp KR. Comparison of 2 diets with either 25% or 10% of energy as casein on energy expenditure, substrate balance, and appetite profile. Am J Clin Nutr. 2009 Mar;89(3):831-8. Epub 2009 Jan 28.
Back To Top
PROTEIN IMPORTANT FOR ENDURANCE ATHLETES: THE CHOCOLATE MILK STUDY
Strength athletes are well versed in the importance of protein for optimal recovery and performance. Historically endurance athletes have focused only on carbohydrates with little attention to protein. Emerging research is changing that paradigm. The most recent study examined the effects of different recovery beverages on recovery in highly trained cyclists. The cyclists participated in 3 trials. During each visit they performed a standardized bout of exercise to deplete glycogen levels in their muscles. Immediately after the exercise and 2 hours into recovery they were provided one of three beverages: a commercial carbohydrate-based fluid replacement drink (31 g carbs), a commercial high carbohydrate drink (73 g carbs), and a beverage matched for energy that contained both carbohydrate (63 g carbs) and protein (14 g protein) in the form of chocolate milk. After 4 hours into recovery, the cyclists performed a cycle to exhaustion test at 70% of their maximal power output. The longer they lasted, the better the performance. The results were quite surprising. When the cyclists consumed the beverages containing only carbohydrate, they lasted only 21-23 minutes. The carbohydrate-protein beverage allowed the cyclists to last 32 minutes, representing a 51% improvement in performance. How extra protein during recovery enhanced subsequent performance remains clear, but enhanced glycogen synthesis, increased protein synthesis, faster recovery, and augmented immune responses have been postulated. The findings indicate that strength athletes are not the only ones who benefit from protein during recovery.
Thomas K, Morris P, Stevenson E. Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks. Appl Physiol Nutr Metab. 2009 Feb;34(1):78-82.
Back To Top
TWO NOVEL ANTIOXIDANTS IDENTIFIED FOR ATHLETES
Exercise causes an increase in the generation of reactive oxygen species (ROS) that if not balanced appropriately by antioxidant defense systems contributes to fatigue and impaired physiologic responses to training. Cysteine and thiol groups are rate-limiting for synthesis of glutathione (GSH), one of the most important antioxidant defense systems in cells. Suboptimal cellular levels of GSH contributes to excessive oxidative stress that can amplify the biochemical stress response to exercise and impair recovery. Increased GSH translates into better anti-oxidant capacity, reduced oxidative stress and increased exercise performance. Adequate cysteine and GSH are also linked with protein metabolism either through better maintenance of protein synthesis or reduced protein catabolism. N-acetyl-cysteine (NAC) is a form of cysteine that is more efficiently absorbed and used by the body. Another less appreciated supplement with antioxidant potential is lipoic acid. Previous work has shown positive effects of lipoic acid as a powerful antioxidant, and in addition other work has shown lipoic acid decreased food intake, increased energy expenditure, decreased body weight and body fat. In a recent study, Polish researchers tested the effects of both NAC and lipoic acid supplementation on a broad spectrum of oxidative stress markers. Trained athletes consumed either 1200 mg/day of NAC, 600 mg lipoic acid, or Placebo for 8 days. Both supplements significantly elevated plasma total antioxidant status and reduced protein carbonylation and lipid peroxidation by an average of nearly one-third. NAC supplementation also improved glutathione antioxidant status. These findings confirm both NAC and lipoic acid are antioxidants and specifically enhance antioxidant capacity in athletes.
Zembron-Lacny A, Slowinska-Lisowska M, Szygula Z, Witkowski K, Szyszka K. The comparison of antioxidant and haematological properties of N-acetylcysteine and alpha-lipoic acid in physically active males. Physiol Res. 2008 Dec 17. [Epub ahead of print]
Back To Top
SUPPLEMENTATION WITH CAPSINOIDS ENHANCES WEIGHT LOSS AND STOMACH FAT
Capsinoids are a family of chemicals found in sweet peppers and are responsible for exerting the perception of “hot”. They are of interest as potential weight loss agents because they have been shown to stimulate thermogenesis and weight loss in animal studies. A total of eighty overweight men and women were studied to test a novel weight loss product consisting of capsinoids extract consisting of capsiate, dihydrocapsiate, and nordihydrocapsiate. Subjects received a total of 6 mg of capsinoids per day with the half the dose ingested before the morning and evening meal, or they received an identical looking Placebo. All subjects were counseled to restrict energy intake by 300-600 kcal/day. Weight loss after 12 weeks was significantly greater in the Capsinoid supplemented group (-2 pounds) compared to Placebo (-1 pound). There was also a greater loss of fat in the mid-section in the Capsinoid group. Metabolic rate measurements indicated the Capsinoid group was burning 54 kcal more calories per day than placebo, and they were also burning a greater proportion of calories from fat. There were no serious adverse events reported. The findings are encouraging for use of capsinoids in thermogenic formulas.
Snitker S, Fujishima Y, Shen H, Ott S, Pi-Sunyer X, Furuhata Y, Sato H, Takahashi M. Effects of novel capsinoid treatment on fatness and energy metabolism in humans: possible pharmacogenetic implications. Am J Clin Nutr. 2009 Jan;89(1):45-50. Epub 2008 Dec 3.
Back To Top
CAFFEINE HELPS STRENGTH ATHLETES TOO
Caffeine has a long history of use by endurance athletes because of evidence showing it can promote enhanced use of fat as a fuel and thereby spare muscle glycogen and enhance performance. Caffeine also acts centrally by decreasing rating of perceived exertion during prolonged exercise. But is there any reason strength athletes would benefit from caffeine? According to findings published in the Journal of Strength and Conditioning Research the answer is yes. On two separate occasions, they had subjects perform a resistance exercise session consisting of multiple sets of 12 repetition maximum leg extension and arm curls. One hour before exercise, they ingested either Caffeine or Placebo at a dose of 6 mg/kg. This is equivalent to about 490 mg for a 180 pound athlete or 2-3 cups of brewed coffee. Compared to Placebo, the total repetitions completed during the first set and all sets combined were significantly greater after Caffeine ingestion. Another recent study also found benefits of caffeine on strength performance and also investigated if caffeine dose was important. One hour before exercise, subjects consumed 0, 5, 9, or 13 mg caffeine per kilogram body weight. Compared to the 0 mg trial, all caffeine doses increased isometric peak force, average force and fatigue index. Interestingly, there was a progressive increase in performance as caffeine dose increased. These results are similar to some of the early creatine research which showed that 5-7 days of creatine loading improved the total number of repetitions of bench press and squat. With caffeine, the ergogenic benefits are evident after acute dosing before exercise. Exactly how caffeine improves strength performance is not clear, but it could be a stimulatory effect or act directly on the muscle to enhance contractile functioning.
Hudson GM, Green JM, Bishop PA, Richardson MT. Effects of caffeine and aspirin on light resistance training performance, perceived exertion, and pain perception. J Strength Cond Res. 2008 Nov;22(6):1950-7.
Archna S, Jaspal SS. The effect of different dosages of caffeine on isometric strength and isometric endurance. Journal of Exercise Physiology(online). 11:6, Dec 2008.
Back To Top
CREATINE SUPPLEMENTATION ALSO BENEFICIAL WHEN YOU ARE NOT TRAINING
Creatine is one of the most popular dietary supplements of all time, and for good reason. A large number of studies have confirmed that creatine supplementation augments the typical adaptations to resistance training such as increased muscle mass and maximal strength and power. So the evidence is clear that creatine helps when you are training. But does creatine help muscles that are not active, which might be the case if you stop training for a period of time or if you are injured and forced to rest the affected muscles? This question was addressed by researchers who used a creative model to test whether creatine supplementation would affect muscle and strength during an extended period of physical inactivity and immobilization. The subjects were health men who never supplemented with creatine. A cast was placed on one of their arms to prevent any movement. They supplemented with a carbohydrate placebo for 1 week and then creatine for 1 week. The dose was 20 g per day. As expected the immobilization resulted in significant decrements in lean muscle tissue (-4%) and various measures of muscle strength (-18 to -43%) when subjects ingested Placebo. However, Creatine supplementation resulted in significantly better maintenance of lean tissue and measures of muscle strength and endurance during immobilization. Thus, creatine supplementation not only augments adaptations to training, but also helps maintain gains during periods of inactivity.
Johnston AP, Burke DG, MacNeil LG, Candow DG. Effect of creatine supplementation during cast-induced immobilization on the preservation of muscle mass, strength, and endurance. J Strength Cond Res. 2009 Jan;23(1):116-20.
Back To Top
HOW MUCH PROTEIN SHOULD YOU INGEST AFTER EXERCISE?
It has been clearly established that ingesting protein after a workout augments muscle protein synthesis. While there have been a number of studies comparing different types of protein on this response, no studies have focused on the amount of protein that would elicit optimal increases in protein synthesis. Prominent protein researchers addressed this void in the literature by conducting a dose response study in healthy active men. The protocol involved subjects performing a resistance exercise session on five separate occasions. After exercise, they randomly consumed a drink containing different doses of protein: 0, 5, 10, 20, or 40 grams. The source of protein was egg. Compared to consuming no protein, muscle protein synthesis was increased by 37% after the 5 g dose and 56% after the 10 g dose of protein. The 20 g dose condition increased protein synthesis even further by 97%. When 40 g of egg protein was ingested, there was no further increase in protein synthesis. These results indicate a dose response relationship between the amount of protein ingested and stimulation of protein synthesis after resistance exercise up to 20 grams of dietary protein. At the higher dose, there was a marked increase in protein oxidation suggesting that the extra protein was being used as fuel. This is a landmark study that shows 20 grams of high quality protein providing about 9 grams of essential amino acids is the ideal amount of protein to consume after resistance exercise to maximize protein synthesis.
Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, Prior T, Tarnopolsky MA, Phillips SM. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2008 Dec 3. [Epub ahead of print]
Back To Top
GREEN TEA TARGETS BELLY FAT
A number of studies have shown that green tea can increase metabolic rate and promote fat oxidation. The catechins in green tea, especially EGCG, have been shown to be the bioactive nutrients involved in promoting thermogenesis. Although some studies have shown greater weight loss with green tea, not all studies have measured body composition and regional fat distribution. Japanese researchers conducted a study to assess the effects of supplementing with green tea on weight and fat loss with specially emphasis on fat in the mid-section since this abdominal obesity is more closely associated to metabolic problems and several chronic diseases. Obese men and women were randomly assigned to consume daily a drink containing 625 catechins or a control beverage for 12 weeks. They were asked to make no other changes in their diet, but all subjects were required to increase daily physical activity. The catechin group lost almost 5 pounds which was more than twice the control group who lost 2 pounds, but this did not reach statistical significance. Fat loss was also greater in the catechin group (-5.2%) versus the control (-3.5%). The most noteworthy finding was that the catechin group lost significantly more fat in the abdomen (-7.7%) compared to the control (-0.3%). There was also a significantly greater decrease in blood levels of triglycerides in the catechin group. This is one of the few studies that have identified an intervention that can specifically target fat loss in the mid-section. This has major implications for use of green tea supplements that are high in catechins as an effective means to promote fat loss in the mid-section.
Maki KC, Reeves MS, Farmer M, Yasunaga K, Matsuo N, Katsuragi Y, Komikado M, Tokimitsu I, Wilder D, Jones F, Blumberg JB, Cartwright Y. Green Tea Catechin Consumption Enhances Exercise-Induced Abdominal Fat Loss in Overweight and Obese Adults. J Nutr. 2008 Dec 11. [Epub ahead of print]
Back To Top
CETYLATED FATTY ACID AND FIBER SUPPLEMENT MARKEDLY REDUCES BODY FAT
A number of dietary supplements are marketed to consumers, but few have been tested in scientific studies, and an even smaller number have shown significant efficacy. Researchers at the University of Connecticut tested a product containing a proprietary blend of modified cellulose and cetylated fatty acids. In a double blind randomized study, overweight women consumed either placebo or supplement for 8 weeks while following a calorically restricted diet and exercise program. Subjects consumed 1200 mg at the two largest meals each day. Both groups lost weight, but the active supplement resulted in a dramatic loss of 20 pounds compared to the more moderate loss of 9 pounds in the placebo group. Percent body fat also decreased by a staggering 7.3 percentage points (43.4% to 36.1%) compared to the placebo group who decreased 3.7%. The supplement also decreased waist circumference more than placebo, as well as leptin a hormone implicated in obesity. Increasing fiber intake has shown beneficial effects on metabolic health and weight loss, but the magnitude of improvement seen in this study goes beyond the effects of generic fiber supplementation. The findings indicate that a cetylated fatty acid and cellulose blend has unique effects on weight and fat loss.
Fragala MS, Kraemer WJ, Volek JS, Maresh CM, Puglisi MJ, Vingren JL, Ho JY, Hatfield DL, Spiering BA, Forsythe CE, Thomas GA, Quann EE, Anderson JM, Hesslink RL Jr. Influences of a dietary supplement in combination with an exercise and diet regimen on adipocytokines and adiposity in women who are overweight. Eur J Appl Physiol. 2008 Dec 2. [Epub ahead of print]
Back To Top
THE BENEFIT OF WHEY GOES BEYOND ITS ESSENTIAL AMINO ACID CONTENT
Whey is renowned for being a high quality protein source because it has a high concentration of essential amino acids. Whey is also particularly high in the branched-chain amino acids like leucine. Previous research has shown only the essential amino acids are necessary to increase protein synthesis. Therefore it would be predicted that if the free form of the essential amino acids in whey were provided, you should get the same increase in the protein synthesis; at least that is what researchers thought. The study involved 3 feeding trials. One treatment had subjects ingest 15 grams of whey protein. In the other two trials, they ingested whey’s constituent essential amino acids (about 7) and nonessential amino acids (8 g). Protein balance was measured for 3.5 hours after ingestion. The nonessential amino acid trial resulted in essentially no change in protein balance as indicated by the change in leg phenylalanine balance, whereas the essential amino acid trial resulted in a small increase of about 25 mmol/kg lean leg mass. However after whey ingestion, phenylalanine balance was markedly increased to over 100 mmol/kg lean leg mass. The findings were somewhat surprising because it indicates that that the essential amino acids content of whey is not solely responsible for the anabolic effects. The results have implications for formulation of protein supplements and suggest free amino acids given at these dosages do not result in the same anabolic effect as intact whey.
Katsanos CS, Chinkes DL, Paddon-Jones D, Zhang XJ, Aarsland A, Wolfe RR. Whey protein ingestion in elderly persons results in greater muscle protein accrual than ingestion of its constituent essential amino acid content. Nutr Res. 2008 Oct;28(10):651-8.
Back To Top
L-CARNITINE SUPPLEMENTATION ENHANCES RECOVERY AND VASCULAR DILATION
Carnitine is an essential compound that assists in the transport and eventual burning of fat. Several lines of evidence however point to additional benefits of carnitine on recovery from exercise and heart health. In healthy men, we reported that carnitine supplementation (2 g/day for 3 wks) resulted in significantly less 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 the same effect. 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 1 g of carnitine per day carnitine supplementation was effective at reducing the acute response of several markers of biochemical stress. In addition, muscle soreness was lower after exercise with carnitine supplementation. In a different study just published we examined the effects of carnitine supplementation on flow mediated dilation (FMD) of the brachial artery as a measure of vascular health. We had subjects consume a high fat meal which has been shown to cause impairment of vascular health as assessed by reduced FMD. We showed that ingestion of 2 g of carnitine with the meal enhanced vascular responses to the high fat meal. The findings indicate that in additional to the traditional role of carnitine as a fat burner, this dietary supplement also helps mitigate the stress response to both exercise and high fat meals.
1. Volek, J. S., Kraemer, W. J., Rubin, M. R., Gomez, A. L., Ratamess, N. A. & Gaynor, P. L-Carnitine L-tartrate supplementation favorably affects markers of recovery from exercise stress. Am J Physiol Endocrinol Metab. (2002); 282:E474-482.
2. Spiering, B. A., Kraemer, W. J., Vingren, J. L., Hatfield, D. L., Fragala, M. S., Ho, J. Y., Maresh, C. M., Anderson, J. M. & Volek, J. S. Responses of criterion variables to different supplemental doses of L-carnitine L-tartrate. J Strength Cond Res. (2007); 21:259-264.
3. Volek, J.S., D.A. Judelson, R. Silvestre, L.M. Yamamoto, B.A. Spiering, D.L. Hatfield, J.L. Vingren, E.E. Quann, J.M. Anderson, C.M. Maresh, and W.J. Kraemer. Effects of Carnitine Supplementation on Flow-Mediated Dilation and Vascular Inflammatory Responses to a High-Fat Meal. American Journal of Cardiology. 12(10), 1413,1417, 2008.
Back To Top
GREEN COFFEE EXTRACT – A RICH SOURCE OF HIGHLY BIOAVAILABLE PHENOLIC COMPOUNDS
Preliminary findings from several animal experiments and some human studies have shown that both green coffee extract and its major phenolic compound chlorogenic acid have shown thermogenic fat-burning effects, as well as other health promoting actions. For example, a green coffee extract prevented weight gain and fat accumulation in mice. Green coffee extract has been shown to contain significant amounts of chlorogenic acid, and other polyphenolic compounds with anti-oxidant activities. Animal studies have reported that chlorogenic acids appear to target fat stores in the liver. One of the key questions is whether these bioactive nutrients are bioavailable when humans ingest green coffee extract. French researchers studied the pharmacokinetic profile after ingestion of green coffee extract in healthy men and women. Subjects consumed 2 capsules (400 mg) of decaffeinated green coffee extract containing 170 mg of chlorogenic acids. Blood samples were measured sequentially for 8 hours and urine samples collected to estimate bioavailabilty of various compounds in green coffee extract. The total bioavailability varied from person to person from as little as 7.8% to as high as 72% with an average of 33%. Several different chlorogenic acids were detected in blood after ingestion including caffeoylquinic, ferulic, caffeic, and isoferulic acids. The significant increase in ferulic acid is interesting because it has been shown to stimulate nitric oxide bioavailability and have a positive effect on vascular dilation and blood pressure. The authors conclude that the major compounds in green coffee extract are highly absorbed and metabolized in humans.
Farah A, Monteiro M, Donangelo CM, Lafay S. Chlorogenic Acids from Green Coffee Extract are Highly Bioavailable in Humans. J Nutr. 2008 Dec;138(12):2309-2315.
Back To Top
CAFFEINE INCREASES SPRINT PERFORMANCE
Caffeine is a stimulant and is used in many thermogenic formulas to increase metabolic rate. Caffeine also increase fat breakdown and use of fat as a fuel during rest and exercise. In terms of athletes, there exists a large number of studies that have evaluated the effects caffeine on prolonged endurance performance. Several studies show greater use of fat as a fuel, sparing of glycogen use during exercise, and enhanced endurance performance. However, there are fewer studies examining short-term exercise performance such as sprinting. One study had athletes perform repeated sprints one hour after either caffeine ingestion or placebo. The dose of caffeine was 6 mg/kg body weight (about 450-500 mg of caffeine) which is equivalent to 3-4 cups of brewed coffee. Times during 5 sets of 6 x 20 m sprints were significantly faster after caffeine and reaction times, and there was also a trend for improved reaction times. The findings indicate that in addition to prolonged endurance performance, acute caffeine ingestion can also significantly improve sprint performance.
Carr A, Dawson B, Schneiker K, Goodman C, Lay B. Effect of caffeine supplementation on repeated sprint running performance. J Sports Med Phys Fitness. 2008 Dec;48(4):472-8.
Back To Top
PINUS RADIATE BARK IMPROVES COGNITIVE PERFORMANCE
An emerging area of nutrition research is focused on improving brain health. Supplements with the potenital to enhance cognitive performance could have wide spread therapeutic. One supplement currently being investigated for its possible role in improving memory and other brain functions are the flavonoids called proanthocyanidins. Researchers from Australia and New Zealand tested the effects of a formula that consisted of an acqueos extract from the bark of New Zealand grown Pinus radiate which is a rich source of proanthocyanidins and other water-soluble flavonoids, flavonoids-conjugates and phenolic acids. Middle-aged men between 50 and 65 years supplemented with this formula or a placebo for 5 weeks. Before and after the supplementation period subjects were tested on a battery of computerized cognitive tests. Supplementation with Pinus radiate formula resulted in significant improvement in several measures including speed of response for the spatial working memory and immediate recognition tasks. These specific cognitive abilities tend to decline the most with age and therefore Pinus radiate has potential therapeutic value to help prevent the decline in cognitive performance associated with aging.
Pipingas A, Silberstein RB, Vitetta L, Rooy CV, Harris EV, Young JM, Frampton CM, Sali A, Nastasi J. Improved cognitive performance after dietary supplementation with a Pinus radiate bark extract formulation. Phytother Res. 2008 Sep;22(9):1168-74.
Back To Top
GLUCOMANNAN REVIEW SHOWS WEIGHT LOSS, LIPID AND GLUCOSE LOWERING EFFECTS
Glucomannan is a type of soluble fiber with particularly potent effects. Glucomannan is a storage form of energy in the plant Amorphophallus Konjac or konjac plant made of several simple sugars like starch, but it cannot be digested. Glucomannan is very unique due to its tremendous water-holding capacity, up to 100 times its own weight. Research has shown that in head to head comparisons, glucomannan has greater gel volume and viscosity properties compared to other soluble fibers, and therefore appears to be the ideal soluble fiber for promoting weight and fat loss, suppressing appetite, controlling glucose and insulin surges, and lowering cholesterol. It’s also the primary ingredient in Tetrazene ES-50, a cutting edge weight loss formula by BioQuest. Reporting in one of the top nutrition journals this month, researchers performed a comprehensive analysis of clinical trials that investigated the effects of glucomannan. After conducting a systematic literature search, 14 studies were identified and combined for statistical analyses. The conclusions of this meta-analysis were positive for a number of outcome variables. Most notable, glucomannan intake was associated with a significantly greater weight loss. There were a number of other health benefits beyond great weight loss including decreased total cholesterol, LDL cholesterol, triglycerides, and glucose. This complete analysis of glucomannan studies provides powerful data showing the statistically significant positive effects of glucomannan on weight loss and metabolic health.
Sood N, Baker WL, Coleman CI. Effect of glucomannan on plasma lipid and glucose concentrations, body weight, and blood pressure: systematic review and meta-analysis. Am J Clin Nutr. 2008 Oct;88(4):1167-75.
Back To Top
FLAVONOIDS AUGMENT NITRIC OXIDE METABOLITES
Adequate functioning of blood vessels is critical for general health and for optimal recovery in athletes. Blood vessels with greater ability to dilate can increase blood flow and thereby deliver more important nutrients and remove toxins from muscle in a more efficient manner. The most important substance in the body that causes dilation is nitric oxide (NO), and as a result there are a number of products on the market that are targeted at increasing NO bioavailability. Australian researchers have identified two dietary flavonoids that showed positive effects on NO. They studied healthy men who were given an oral dose of 200 mg of quercetin, epicatechin (EC), or epigallo-catechin (EGCG). Intake of both quercetin and EC resulted in increased markers of NO including plasma S-nitrosothiols, plasma nitrite, and urine nitrate concentrations. In addition, quercetin significantly decreased endothelin-1, a potent blood vessel constrictor. There were no effects of EGCG. These results point to a novel role of EC and quercetin as potential dietary supplements to augment NO bioavailability, and in the case of quercetin a method to decrease a strong vasoconstrictor.
Loke WM, Hodgson JM, Proudfoot JM, McKinley AJ, Puddey IB, Croft KD. Pure dietary flavonoids quercetin and (-)-epicatechin augment nitric oxide products and reduce endothelin-1 acutely in healthy men. Am J Clin Nutr. 2008 Oct;88(4):1018-25.
Back To Top
PROTEIN HYDROLYSATE AND CARBOHYDRATE SUPPLEMENT INCREASES PROTEIN SYNTHESIS EVEN IN THE FED STATE
There have been a number of studies now that have showed carbohydrate and protein supplementation augments protein synthesis after resistance exercise. However, almost all these studies assessed subjects after an overnight fast. It is not surprising that in this fasted state amino acids would be limiting and therefore primed to respond to dietary intake. It is unknown if a positive effect would be observed in the fed state when ample amino acids are present from previous meals. Researchers from the Netherlands performed a study to examine whether a protein and carbohydrate supplement enhanced protein synthesis after resistance exercise performed in the evening in the fed state. They had subjects consume water during one trial as a control and a protein carbohydrate supplement during the other trial. The supplement consisted of a casein hydrolysate and a 50/50 mixture of glucose and maltodextrin. The supplement was consumed every 15 min during exercise and 30 and 90 min after exercise. The results showed even in the fed state muscle protein synthesis was increased. This study had an additional feature in that protein synthesis measures were conducted while subjects were sleeping. Although supplementation increased protein synthesis during exercise, there was no additional benefit during the sleeping hours. This study advances our knowledge by showing that a protein and carbohydrate supplement increases protein synthesis in the fed state, which is good news for athletes who workout in the evening.
Beelen M, Tieland M, Gijsen AP, Vandereyt H, Kies AK, Kuipers H, Saris WH, Koopman R, van Loon LJ. Co-ingestion of carbohydrate and protein hydrolysate stimulates muscle protein synthesis during exercise in young men, with no further increase during subsequent overnight recovery. J Nutr. 2008 Nov;138(11):2198-204.
Back To Top
STUDY DIRECTLY COMPARES ANABOLIC EFFECTS OF WHEY VERSUS CASEIN
Whey and casein are popular protein supplements. Although they are both derived from milk, they have different amino acid compositions and behave differently in the body. The biggest difference relates to digestion rate. Whey is rapidly digested and absorbed. It is associated with a faster increase in protein synthesis but it is transient. Casein on the other hand is slowly digested and tends to have a better effect on protein balance over long periods of time partly by decreasing protein breakdown. Another difference is the higher leucine content of whey which is about two times greater than casein. Leucine is the most important amino acid for augmenting protein synthesis. A recent study by German researchers directly compared whey versus casein in a group of healthy men who were studied after 2 weeks of bed rest. They received on two separate visits either 0.4 g/kg of whey or casein in the fasted state and measures of protein synthesis were made for 6 hours after ingestion. Whey resulted in a two-fold greater increase in plasma leucine than casein with values peaking about 90 min after intake. The net increase in protein synthesis over the 6 hours was about 15% greater in the whey trial compared to casein. Although casein was effective at stimulating protein synthesis, this study shows that whey has a modest advantage when studied in healthy men after 2 weeks of bed rest. The findings are relevant to athletes during their lay off periods when they are physically inactive, and show whey protein may be the best choice to maintain muscle mass during those periods of rest.
Antonione R, Caliandro E, Zorat F, Guarnieri G, Heer M, Biolo G. Whey protein ingestion enhances postprandial anabolism during short-term bed rest in young men. J Nutr. 2008 Nov;138(11):2212-6.
Back To Top
WHEY SPEEDS RECOVERY OF FORCE AFTER EXERCISE
Whey protein has many positive qualities that make it an attractive protein source to consume after exercise. Studies have shown whey is rapidly absorbed, provides a readily available source of important amino acids, increases protein synthesis, enhances immune function, and decreases oxidative stress. Although all these effects are beneficial metabolic events that would be predicted to enhance performance during recovery, it remains unclear whether recovery of force generating capacity is actually improved. Australian researchers addressed this question in a study that involved studying recovery from a bout of intense eccentric exercise that caused muscle damage. One group of men were randomized to a control group who received flavored water and another group consumed a protein supplement (25 g of hydrolyzed whey protein isolate) immediately after the exercise bout and again 2 and 22 hours later. Recovery of force generating capacity was assessed at varying times 24 hours after exercise. The eccentric exercise bout caused peak force to be decreased by an average 23%. At 6 hr post exercise peak force was completely recovered in the group receiving the hydrolyzed whey protein isolate and it continued to increase above pre-exercise at 24 hr. In contrast, peak force did not recover at 6 hr and even remained below pre-exercise levels after 24 hr during placebo. These results indicate that ingestion of a single 25 g dose of hydrolyzed whey protein isolate enhances recovery of muscle force generating capacity after a bout of damaging eccentric exercise.
Buckley JD, Thomson RL, Coates AM, Howe PR, Denichilo MO, Rowney MK. Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise. J Sci Med Sport. 2008 Sep 1. [Epub ahead of print]
Back To Top
WATER INTAKE INCREASES THERMOGENESIS AND DECREASES APPETITE
Sounds a little unbelievable but could just drink water help you lose weight? According to the results of two recent studies the answer may be yes. In one investigation German researchers validated some of their work showing that drinking simple tap water increased thermogenesis. This time they had subjects come into the laboratory 3 separate times to measure the number of calories they burned after ingesting either 500 mL (about 2 cups) of tap water, 500 mL of water with saline (salt water), and 50 mL water. Energy expenditure started to increase rapidly after 500 mL of water reaching a maximum of 24% above resting after 60 min. This was greater than both the saline and 50 mL water trial. The total calories burned above resting over 90 min was 23 kcal during the 500 mL trial compared to 7 kcal during 50 mL water and 10 kcal during 500 mL saline. Exactly how tap water but not an equal volume of saline increases thermogenesis remains unclear but the authors suggested it was due to the lower osmolarity and stimulation of osmosensitive structures. In a separate study researchers tested whether consuming water before a meal could reduce the amount of calories consumed at that meal. They had overweight adults consume 500 mL of water or nothing 30 min before breakfast. Total calories consumed was 13% less when 500 mL of water was consumed before breakfast. These studies show that simply consuming 500 mL of water has a dual effect of increasing thermogenesis and decreasing appetite and food consumption. While the magnitude of the thermogenic and appetite suppressing effect might be considered relatively small, the cumulative effect could be substantial over a period of months.
Boschmann M, Steiniger J, Franke G, Birkenfeld AL, Luft FC, Jordan J.
J Am Diet Assoc. 2008 Jul;108(7):1236-9. Water drinking induces thermogenesis through osmosensitive mechanisms. J Clin Endocrinol Metab. 2007 Aug;92(8):3334-7. Epub 2007 May 22.
Davy BM, Dennis EA, Dengo AL, Wilson KL, Davy KP. Water consumption reduces energy intake at a breakfast meal in obese older adults. J Am Diet Assoc. 2008 Jul;108(7):1236-9
Back To Top
NOVEL METHOD TO RAISE GH
As the name implies, growth hormone (GH) promotes growth of many tissues. Growth hormone is a peptide hormone secreted from the anterior pituitary. In skeletal muscle, GH promotes a positive protein balance by increasing protein synthesis and possibly inhibiting protein breakdown. There has been interest in ways to acutely elevate GH to promote an anabolic environment and enhance adaptations to resistance training. Although infusion and in some cases oral ingestion of large doses of certain amino acids (e.g., arginine, lysine, and ornithine) can increase GH levels, the effect is quite variable and reduced in trained individuals. Resistance exercise is a potent stimulus that increases GH immediately after exercise. A few studies have shown that this GH response can be augmented by consuming a protein and carbohydrate supplement before and immediately after resistance exercise. However, few supplements beyond protein and carbohydrate based products have been tested in respect to boosting GH responses to exercise. In a report presented at the International Society of Sports Nutrition Conference and Expo, researchers examined alpha-glycerylphosphorylcholine, a precursor to the neurotransmitter acetylcholine. Trained subjects consumed either the alpha-glycerylphosphorylcholine or a placebo 90 min before performing an intense bout of squat exercises. Several blood samples were analyzed for GH during the 2 hours period after exercise. Similar to many other studies, GH was increased in response to resistance exercise peaking about 30 min into recovery. Peak levels were significantly higher during the alpha-glycerylphosphorylcholine trial (8.4 ng/mL) compared to placebo (5.0 ng/mL). this study provides some intriguing pilot data showing a GH potentiating effect of a single dose of alpha-glycerylphosphorylcholine in trained men.
Ziegenfuss T, Landis J, Hofheins J. Acute supplementation with alpha-glycerylphosphorylcholine augments growth hormone response to, and peak force production during, resistance exercise. Journal of the International Society of Sports Nutrition 2008, 5(Suppl 1):P15
Back To Top
VITAMIN E INCREASES GLUCOSE UPTAKE AND INSULIN SENSITIVITY
Vitamin E is well known as a major dietary antioxidant. Both aerobic and resistance training result in increased oxidative stress. Therefore vitamin E represents a potential valuable supplement to mitigate the stress response to exercise. Almost all supplemental forms of vitamin E (also referred to as tocopherols) are the alpha form, although emerging research indicates that gamma tocohoperol may be the preferred form because in addition to fighting free radicals, it also has potent anti-inflammatory actions. However the effects of gamma tocopherol may go beyond an anti-oxidant and anti-inflammatory according to results published by Australian researchers. They showed that muscle cells made insulin resistant had greater glucose uptake and improvements in insulin signaling when they were exposed to gamma tocopherol. The result show gamma tocopherol is involved in more efficient disposal of glucose which is important for athletes to speed glycogen synthesis as well as non-athletes to help better manage blood sugar and insulin levels.
Singh I, Carey AL, Watson N, Febbraio MA, Hawley JA. Oxidative stress-induced insulin resistance in skeletal muscle cells is ameliorated by gamma-tocopherol treatment. Eur J Nutr. 2008 Sep 18. [Epub ahead of print]
Back To Top
Clinical Study Further Validates Aminogen®'s Significant Enhancement of Protein Absorption
Aminogen® Triples Rate of Whey Protein Absorption in Published Study
We don't always emphasize the importance of Aminogen® as much as we probably should. Aminogen® is a highly effective digestive enzyme blend, especially beneficial for protein digestion, that has been incorporated into our ProSource NytroPlex-GF and NytroWhey Ultra formulations to enhance their anabolic potential. So a recent published study comes as a welcome reminder of Aminogen®'s value to bodybuilders.
The clinical study, published in The Journal of The International Society of Sports Nutrition, shows that adding Aminogen® to processed whey protein can double and even triple the rate at which whey protein is absorbed. According to the study, this increased absorption rate raises levels of free amino acids by 100% and branched-chain amino acid levels (BCAAs) by 250% more than when whey protein is digested without the patented enzyme system. The study also reports that adding Aminogen® increases nitrogen retention by 32%.
"Increasing the absorption rate is key for whey protein consumers who are concerned about the effects processing may have on bioavailability and want to maximize the benefits of their protein intake," explained Triarco Director of Research and Development, Dr. Mark Anderson.
The study's authors noted that while whey protein is considered easily digested when compared to some other sources of dietary protein, the maximum absorption rate of whey protein has been reported to be between 8 to 10 grams per hour. Gastrointestinal transit time for viscous liquids, during which nutrient absorption can occur, is reported to be 1.5 hours. Protein powders and shakes frequently contain between 20 and 50 grams of protein per serving.
The clinical study investigated serum blood levels of free amino acids and BCAAs in 21 healthy males who consumed 50 grams of whey protein with and without Aminogen®.
The rate of absorption increased 220% to 350% over controls, depending on how much Aminogen® was added. Aminogen® is a patented enzyme system designed to improve protein digestion and increase amino acid levels absorbed from dietary protein.
"Our results confirm that what Aminogen does is allow your body to absorb more amino acids and retain more nitrogen from whey protein concentrate," Dr. Anderson continued. "It does this by accelerating absorption before the protein moves farther along the digestive tract, where nutrient absorption does not occur."
Here at ProSource, we've always been aware of the benefits of Aminogen®. That's why we've made a point of incorporating it into our ultra-rapid-action hydrolyzed whey isolate formulation NytroWhey Ultra and our extended-release-action NytroPlex-GF. The numbers cited in the study above are clearly an eye-opener, and sufficient reason to keep an eye out for protein formulations—like ProSource's NytroWhey Ultra and NytroPlex-GF—that contain Aminogen®.
Julius Oben* 1 email, Shil C Kothari2 email and Mark L Anderson* 3 email
1 Laboratory of Nutrition and Nutritional Biochemistry, Department of Biochemistry, University of Yaounde I, Careroon
2 Gateway Health Alliances, Inc., Fairfield, CA 94534, USA
3 Triarco Industries, Inc. 400 Hamburg Turnpike, Wayne, NJ 07418, USA
Back To Top
PROTEIN 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.
Back To Top
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.
Back To Top
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]
Back To Top
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.
Back To Top
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.
Back To Top
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.
Back To Top
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 Picolinate (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.
Back To Top
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.
Back To Top
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.
Back To Top
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.
Back To Top
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]
Back To Top
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]
Back To Top
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.
Back To Top
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.
Back To Top
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.
Back To Top
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.
Back To Top
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.
Back To Top
View Research & Updates Archives »
|
America's Sports Supplement Superstore
V.I.P. Newsletter Sign Up
