Optimizing the anabolic response to resistance exercise is critical to get the most benefit from a workout. Few supplements in isolation can significantly alter the exercise-induced responses in anabolic hormones like testosterone, growth hormone, and insulin. If the right nutrients were combined, there is a greater chance anabolic hormones and recovery responses from resistance exercise could be enhanced. Investigators tested this hypothesis in a group of resistance trained men. On two occasions the subjects performed a heavy resistance exercise bout 30 min after after consuming a either a placebo or a multi-nutrient formulation. The formula consisted of a wide range of vitamins, minerals, and other bioactive nutrients. Notable were the presence of creatine (3 g), arginine alpha ketoglutarate (2 g), green tea extract (500 mg), carnitine (400 mg), and ribose (1.5 g). Performance during the resistance exercise bout was significantly enhanced by the nutrient formula. The formula also potentiated the anabolic hormone response as shown by increased levels of testosterone, growth hormone and insulin like growth factor-I. Finally, the nutrient formula also decreased markers of muscle damage (creatine kinase and myoglobin) indicating less muscle tissue damage. These results support the concept of combining nutrients to obtain maximal endocrine responses to exercise and for promoting recovery.
Kraemer WJ, Hatfield DL, Spiering BA, Vingren JL, Fragala MS, Ho JY, Volek JS, Anderson JM, Maresh CM. Effects of a multi-nutrient supplement on exercise performance and hormonal responses to resistance exercise. Eur J Appl Physiol. 2007 Aug 16; [Epub ahead of print]