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Bobos P, Nazari G, Ziebart C, MacDermid JC, Kostopoulos N. A Systematic Review and Meta-analysis of the Effect of Multi-ingredient Preworkout Supplementation on Strength, Exercise Volume, and Anaerobic Capacity in Healthy Resistance-Trained Individuals. Strength Cond J 2021. [DOI: 10.1519/ssc.0000000000000537] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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Beckner ME, Pihoker AA, Darnell ME, Beals K, Lovalekar M, Proessl F, Flanagan SD, Arciero PJ, Nindl BC, Martin BJ. Effects of Multi-ingredient Preworkout Supplements on Physical Performance, Cognitive Performance, Mood State, and Hormone Concentrations in Recreationally Active Men and Women. J Strength Cond Res 2020; 36:2493-2501. [PMID: 32569125 DOI: 10.1519/jsc.0000000000003660] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
Beckner, ME, Pihoker, AA, Darnell, ME, Beals, K, Lovalekar, M, Proessl, F, Flanagan, SD, Arciero, PJ, Nindl, BC, and Martin, BJ. Effects of multi-ingredient preworkout supplements on physical performance, cognitive performance, mood state, and hormone concentrations in recreationally active men and women. J Strength Cond Res XX(X): 000-000, 2020-Performance enhancement supplement research has primarily focused on the effectiveness of individual ingredients, rather than the combination. This study investigated the acute effects of 2 multi-ingredient preworkout supplements (MIPS), with beta-alanine and caffeine (BAC) and without (NBAC), compared with placebo (PLA) on anaerobic performance, endurance capacity, mood state, cognitive function, vascular function, and anabolic hormones. Thirty exercise-trained individuals (24.4 ± 4.9 years, 15 men and 15 women) completed a fatiguing exercise protocol on 3 separate occasions, 30 minutes after ingestion of BAC, NBAC, or PLA. Outcomes were analyzed using one-way or two-way repeated-measures analysis of variance, as appropriate (alpha = 0.05). Anaerobic power was greater when supplementing with NBAC (10.7 ± 1.2 W·kg) and BAC (10.8 ± 1.4 W·kg) compared with PLA (10.4 ± 1.2 W·kg) (p = 0.014 and p = 0.022, respectively). BAC improved V[Combining Dot Above]O2peak time to exhaustion (p = 0.006), accompanied by an increase in blood lactate accumulation (p < 0.001), compared with PLA. Both NBAC and BAC demonstrated improved brachial artery diameter after workout (p = 0.041 and p = 0.005, respectively), but PLA did not. L-arginine concentrations increased from baseline to postsupplement consumption of BAC (p = 0.017). Reaction time significantly decreased after exercise for all supplements. There was no effect of supplement on mood states. Exercise-trained individuals looking to achieve modest improvements in power and endurance may benefit from consuming MIPS before exercise.
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Affiliation(s)
- Meaghan E Beckner
- Neuromuscular Research Laboratory/Warrior Human Performance Research Center, Department of Sports Medicine and Nutrition, University of Pittsburgh, Pittsburgh, Pennsylvania
| | - Alexis A Pihoker
- Neuromuscular Research Laboratory/Warrior Human Performance Research Center, Department of Sports Medicine and Nutrition, University of Pittsburgh, Pittsburgh, Pennsylvania
| | - Matthew E Darnell
- Neuromuscular Research Laboratory/Warrior Human Performance Research Center, Department of Sports Medicine and Nutrition, University of Pittsburgh, Pittsburgh, Pennsylvania
| | - Kim Beals
- Neuromuscular Research Laboratory/Warrior Human Performance Research Center, Department of Sports Medicine and Nutrition, University of Pittsburgh, Pittsburgh, Pennsylvania
| | - Mita Lovalekar
- Neuromuscular Research Laboratory/Warrior Human Performance Research Center, Department of Sports Medicine and Nutrition, University of Pittsburgh, Pittsburgh, Pennsylvania
| | - Felix Proessl
- Neuromuscular Research Laboratory/Warrior Human Performance Research Center, Department of Sports Medicine and Nutrition, University of Pittsburgh, Pittsburgh, Pennsylvania
| | - Shawn D Flanagan
- Neuromuscular Research Laboratory/Warrior Human Performance Research Center, Department of Sports Medicine and Nutrition, University of Pittsburgh, Pittsburgh, Pennsylvania
| | - Paul J Arciero
- Health & Human Physiological Sciences Department, Skidmore College, Saratoga Springs, New York
| | - Bradley C Nindl
- Neuromuscular Research Laboratory/Warrior Human Performance Research Center, Department of Sports Medicine and Nutrition, University of Pittsburgh, Pittsburgh, Pennsylvania
| | - Brian J Martin
- Neuromuscular Research Laboratory/Warrior Human Performance Research Center, Department of Sports Medicine and Nutrition, University of Pittsburgh, Pittsburgh, Pennsylvania
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Souza RRD, Pacheco CF, Caperuto EC, Maifrino LB, Gama EF. Glutamine supplementation influences the secretory apparatus in the right atrial cardiomyocytes of resistance trained aged rats. REVISTA BRASILEIRA DE CIÊNCIAS DO ESPORTE 2019. [DOI: 10.1016/j.rbce.2018.08.005] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/16/2022] Open
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Common Habits, Adverse Events, and Opinions Regarding Pre-Workout Supplement Use Among Regular Consumers. Nutrients 2019; 11:nu11040855. [PMID: 31014016 PMCID: PMC6520716 DOI: 10.3390/nu11040855] [Citation(s) in RCA: 21] [Impact Index Per Article: 4.2] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/12/2019] [Revised: 03/27/2019] [Accepted: 04/12/2019] [Indexed: 12/13/2022] Open
Abstract
The purpose of the present study was to examine characteristics of multi-ingredient pre-workout supplement (MIPS) users, their common patterns/habits of MIPS ingestion, and their associated feelings about the effectiveness and safety of this class of supplements. An online electronic survey was distributed through social media to assess self-reported supplementation practices and preferences among adult males and females who reported regular MIPS use. A total of 1045 individuals responded, with 872 of these individuals (males: n = 636, 72.9%; females: n = 233, 26.7%; mean ± SD; age = 27.7 ± 7.9 years; training age = 8.2 ± 7.3 years) completing the survey. The majority of respondents reported the length of current or past MIPS consumption as greater than one year (n = 630, 72.2%), with ingestion frequencies primarily of four (n = 210, 24.1%) or five (n = 212, 24.3%) days per week of training. In addition, the three most popular goals for ingesting MIPS were increased energy and focus (n = 776, 89.0%), muscular endurance (n = 325, 37.3%), and blood flow or “pump” (n = 322, 37.0%). Although most users reported ingesting one serving size with each use, 14% reported ingesting two or more, and 18% indicated they ingest MIPS more than once per day. Importantly, over half (54%) of the respondents reported experiencing side-effects following MIPS use, including skin reactions, heart abnormalities, and nausea. Females were more likely than males to experience these side effects, despite being less likely to consume two or more serving sizes per dose. Our findings also indicated that MIPS users should consume no more than the recommended serving size of a given supplement, as the potentially significant variability in the caffeine content of MIPS products is compounded as more doses are consumed. Furthermore, MIPS users should minimize the ingestion of other supplements which contain high levels of niacin and caffeine, as the concurrent consumption of such products may put users above the tolerable upper limits for these substances.
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Schwarz NA, McKinley-Barnard SK. Acute Oral Ingestion of a Multi-ingredient Preworkout Supplement Increases Exercise Performance and Alters Postexercise Hormone Responses: A Randomized Crossover, Double-Blinded, Placebo-Controlled Trial. J Diet Suppl 2018; 17:211-226. [DOI: 10.1080/19390211.2018.1498963] [Citation(s) in RCA: 7] [Impact Index Per Article: 1.2] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/28/2022]
Affiliation(s)
- Neil A. Schwarz
- Department of Health, Kinesiology, and Sport, University of South Alabama, Mobile, AL, USA
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Harty PS, Zabriskie HA, Erickson JL, Molling PE, Kerksick CM, Jagim AR. Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. J Int Soc Sports Nutr 2018; 15:41. [PMID: 30089501 PMCID: PMC6083567 DOI: 10.1186/s12970-018-0247-6] [Citation(s) in RCA: 62] [Impact Index Per Article: 10.3] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/15/2018] [Accepted: 08/01/2018] [Indexed: 12/26/2022] Open
Abstract
In recent years, a new class of dietary supplements called multi-ingredient pre-workout supplements (MIPS) has increased in popularity. These supplements are intended to be taken prior to exercise and typically contain a blend of ingredients such as caffeine, creatine, beta-alanine, amino acids, and nitric oxide agents, the combination of which may elicit a synergistic effect on acute exercise performance and subsequent training adaptations compared to single ingredients alone. Therefore, the purpose of this article was to review the theoretical rationale and available scientific evidence assessing the potential ergogenic value of acute and chronic ingestion of MIPS, to address potential safety concerns surrounding MIPS supplementation, and to highlight potential areas for future research. Though direct comparisons between formulations of MIPS or between a MIPS and a single ingredient are challenging and often impossible due to the widespread use of "proprietary blends" that do not disclose specific amounts of ingredients in a given formulation, a substantial body of evidence suggests that the acute pre-exercise consumption of MIPS may positively influence muscular endurance and subjective mood, though mixed results have been reported regarding the acute effect of MIPS on force and power production. The chronic consumption of MIPS in conjunction with a periodized resistance training program appears to augment beneficial changes in body composition through increased lean mass accretion. However, the impact of long-term MIPS supplementation on force production, muscular endurance, aerobic performance, and subjective measures is less clear. MIPS ingestion appears to be relatively safe, though most studies that have assessed the safety of MIPS are relatively short (less than eight weeks) and thus more information is needed regarding the safety of long-term supplementation. As with any dietary supplement, the use of MIPS carries implications for the athlete, as many formulations may intentionally contain banned substances as ingredients or unintentionally as contaminants. We suggest that athletes thoroughly investigate the ingredients present in a given MIPS prior to consumption. In conclusion, it appears that multi-ingredient pre-workout supplements have promise as an ergogenic aid for active individuals, though further information is required regarding long-term efficacy and safety in a wider variety of populations.
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Affiliation(s)
- Patrick S. Harty
- School of Health Sciences, Department of Exercise Science, Lindenwood University, St. Charles, MO 63301 USA
| | - Hannah A. Zabriskie
- School of Health Sciences, Department of Exercise Science, Lindenwood University, St. Charles, MO 63301 USA
| | | | | | - Chad M. Kerksick
- School of Health Sciences, Department of Exercise Science, Lindenwood University, St. Charles, MO 63301 USA
| | - Andrew R. Jagim
- School of Health Sciences, Department of Exercise Science, Lindenwood University, St. Charles, MO 63301 USA
- Mayo Clinic Health Systems, Onalaska, WI 54650 USA
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Ranchordas MK, Rogerson D, Soltani H, Costello JT. Antioxidants for preventing and reducing muscle soreness after exercise. Cochrane Database Syst Rev 2017; 12:CD009789. [PMID: 29238948 PMCID: PMC6486214 DOI: 10.1002/14651858.cd009789.pub2] [Citation(s) in RCA: 16] [Impact Index Per Article: 2.3] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Indexed: 12/19/2022]
Abstract
BACKGROUND Muscle soreness typically occurs after intense exercise, unaccustomed exercise or actions that involve eccentric contractions where the muscle lengthens while under tension. It peaks between 24 and 72 hours after the initial bout of exercise. Many people take antioxidant supplements or antioxidant-enriched foods before and after exercise in the belief that these will prevent or reduce muscle soreness after exercise. OBJECTIVES To assess the effects (benefits and harms) of antioxidant supplements and antioxidant-enriched foods for preventing and reducing the severity and duration of delayed onset muscle soreness following exercise. SEARCH METHODS We searched the Cochrane Bone, Joint and Muscle Trauma Group Specialised Register, the Cochrane Central Register of Controlled Trials, MEDLINE, Embase, SPORTDiscus, trial registers, reference lists of articles and conference proceedings up to February 2017. SELECTION CRITERIA We included randomised and quasi-randomised controlled trials investigating the effects of all forms of antioxidant supplementation including specific antioxidant supplements (e.g. tablets, powders, concentrates) and antioxidant-enriched foods or diets on preventing or reducing delayed onset muscle soreness (DOMS). We excluded studies where antioxidant supplementation was combined with another supplement. DATA COLLECTION AND ANALYSIS Two review authors independently screened search results, assessed risk of bias and extracted data from included trials using a pre-piloted form. Where appropriate, we pooled results of comparable trials, generally using the random-effects model. The outcomes selected for presentation in the 'Summary of findings' table were muscle soreness, collected at times up to 6 hours, 24, 48, 72 and 96 hours post-exercise, subjective recovery and adverse effects. We assessed the quality of the evidence using GRADE. MAIN RESULTS Fifty randomised, placebo-controlled trials were included, 12 of which used a cross-over design. Of the 1089 participants, 961 (88.2%) were male and 128 (11.8%) were female. The age range for participants was between 16 and 55 years and training status varied from sedentary to moderately trained. The trials were heterogeneous, including the timing (pre-exercise or post-exercise), frequency, dose, duration and type of antioxidant supplementation, and the type of preceding exercise. All studies used an antioxidant dosage higher than the recommended daily amount. The majority of trials (47) had design features that carried a high risk of bias due to selective reporting and poorly described allocation concealment, potentially limiting the reliability of their findings.We tested only one comparison: antioxidant supplements versus control (placebo). No studies compared high-dose versus low-dose, where the low-dose supplementation was within normal or recommended levels for the antioxidant involved.Pooled results for muscle soreness indicated a small difference in favour of antioxidant supplementation after DOMS-inducing exercise at all main follow-ups: up to 6 hours (standardised mean difference (SMD) -0.30, 95% confidence interval (CI) -0.56 to -0.04; 525 participants, 21 studies; low-quality evidence); at 24 hours (SMD -0.13, 95% CI -0.27 to 0.00; 936 participants, 41 studies; moderate-quality evidence); at 48 hours (SMD -0.24, 95% CI -0.42 to -0.07; 1047 participants, 45 studies; low-quality evidence); at 72 hours (SMD -0.19, 95% CI -0.38 to -0.00; 657 participants, 28 studies; moderate-quality evidence), and little difference at 96 hours (SMD -0.05, 95% CI -0.29 to 0.19; 436 participants, 17 studies; low-quality evidence). When we rescaled to a 0 to 10 cm scale in order to quantify the actual difference between groups, we found that the 95% CIs for all five follow-up times were all well below the minimal important difference of 1.4 cm: up to 6 hours (MD -0.52, 95% CI -0.95 to -0.08); at 24 hours (MD -0.17, 95% CI -0.42 to 0.07); at 48 hours (MD -0.41, 95% CI -0.69 to -0.12); at 72 hours (MD -0.29, 95% CI -0.59 to 0.02); and at 96 hours (MD -0.03, 95% CI -0.43 to 0.37). Thus, the effect sizes suggesting less muscle soreness with antioxidant supplementation were very unlikely to equate to meaningful or important differences in practice. Neither of our subgroup analyses to examine for differences in effect according to type of DOMS-inducing exercise (mechanical versus whole body aerobic) or according to funding source confirmed subgroup differences. Sensitivity analyses excluding cross-over trials showed that their inclusion had no important impact on results.None of the 50 included trials measured subjective recovery (return to previous activities without signs or symptoms).There is very little evidence regarding the potential adverse effects of taking antioxidant supplements as this outcome was reported in only nine trials (216 participants). From the studies that did report adverse effects, two of the nine trials found adverse effects. All six participants in the antioxidant group of one trial had diarrhoea and four of these also had mild indigestion; these are well-known side effects of the particular antioxidant used in this trial. One of 26 participants in a second trial had mild gastrointestinal distress. AUTHORS' CONCLUSIONS There is moderate to low-quality evidence that high dose antioxidant supplementation does not result in a clinically relevant reduction of muscle soreness after exercise at up to 6 hours or at 24, 48, 72 and 96 hours after exercise. There is no evidence available on subjective recovery and only limited evidence on the adverse effects of taking antioxidant supplements. The findings of, and messages from, this review provide an opportunity for researchers and other stakeholders to come together and consider what are the priorities, and underlying justifications, for future research in this area.
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Affiliation(s)
- Mayur K Ranchordas
- Sheffield Hallam UniversityDepartment of SportCollegiate Crescent CampusA221 Collegiate Hall, Ecclesall RoadSheffieldSouth YorkshireUKS10 2BP
| | - David Rogerson
- Sheffield Hallam UniversityDepartment of SportCollegiate Crescent CampusA221 Collegiate Hall, Ecclesall RoadSheffieldSouth YorkshireUKS10 2BP
| | - Hora Soltani
- Sheffield Hallam UniversityCentre for Health and Social Care Research32 Collegiate CrescentSheffieldUKS10 2BP
| | - Joseph T Costello
- University of PortsmouthDepartment of Sport and Exercise ScienceSpinnaker BuildingCambridge RoadPortsmouthUKP01 2ER
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Roberts J, Zinchenko A, Suckling C, Smith L, Johnstone J, Henselmans M. The short-term effect of high versus moderate protein intake on recovery after strength training in resistance-trained individuals. J Int Soc Sports Nutr 2017; 14:44. [PMID: 29200983 PMCID: PMC5697135 DOI: 10.1186/s12970-017-0201-z] [Citation(s) in RCA: 17] [Impact Index Per Article: 2.4] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 07/21/2017] [Accepted: 11/14/2017] [Indexed: 01/28/2023] Open
Abstract
Background Dietary protein intakes up to 2.9 g.kg−1.d−1 and protein consumption before and after resistance training may enhance recovery, resulting in hypertrophy and strength gains. However, it remains unclear whether protein quantity or nutrient timing is central to positive adaptations. This study investigated the effect of total dietary protein content, whilst controlling for protein timing, on recovery in resistance trainees. Methods Fourteen resistance-trained individuals underwent two 10-day isocaloric dietary regimes with a protein content of 1.8 g.kg−1.d−1 (PROMOD) or 2.9 g.kg−1.d−1 (PROHIGH) in a randomised, counterbalanced, crossover design. On days 8–10 (T1-T3), participants undertook resistance exercise under controlled conditions, performing 3 sets of squat, bench press and bent-over rows at 80% 1 repetition maximum until volitional exhaustion. Additionally, participants consumed a 0.4 g.kg−1 whey protein concentrate/isolate mix 30 min before and after exercise sessions to standardise protein timing specific to training. Recovery was assessed via daily repetition performance, muscle soreness, bioelectrical impedance phase angle, plasma creatine kinase (CK) and tumor necrosis factor-α (TNF-α). Results No significant differences were reported between conditions for any of the performance repetition count variables (p > 0.05). However, within PROMOD only, squat performance total repetition count was significantly lower at T3 (19.7 ± 6.8) compared to T1 (23.0 ± 7.5; p = 0.006). Pre and post-exercise CK concentrations significantly increased across test days (p ≤ 0.003), although no differences were reported between conditions. No differences for TNF-α or muscle soreness were reported between dietary conditions. Phase angle was significantly greater at T3 for PROHIGH (8.26 ± 0.82°) compared with PROMOD (8.08 ± 0.80°; p = 0.012). Conclusions When energy intake and peri-exercise protein intake was controlled for, a short term PROHIGH diet did not improve markers of muscle damage or soreness in comparison to a PROMOD approach following repeated days of intensive training. Whilst it is therefore likely that moderate protein intakes (1.8 g.kg−1.d−1) may be sufficient for resistance-trained individuals, it is noteworthy that both lower body exercise performance and bioelectrical phase angle were maintained with PROHIGH. Longer term interventions are warranted to determine whether PROMOD intakes are sufficient during prolonged training periods or when extensive exercise (e.g. training twice daily) is undertaken.
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Affiliation(s)
- Justin Roberts
- Cambridge Centre for Sport and Exercise Sciences, Anglia Ruskin University, East Road, Cambridge, UK
| | - Anastasia Zinchenko
- Kings College, University of Cambridge, Cambridge, UK.,Bayesian Bodybuilding R&D Department, Gorinchem, The Netherlands
| | - Craig Suckling
- Cambridge Centre for Sport and Exercise Sciences, Anglia Ruskin University, East Road, Cambridge, UK
| | - Lee Smith
- Cambridge Centre for Sport and Exercise Sciences, Anglia Ruskin University, East Road, Cambridge, UK
| | - James Johnstone
- Cambridge Centre for Sport and Exercise Sciences, Anglia Ruskin University, East Road, Cambridge, UK
| | - Menno Henselmans
- Bayesian Bodybuilding R&D Department, Gorinchem, The Netherlands
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Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr 2017; 14:33. [PMID: 28919842 PMCID: PMC5596471 DOI: 10.1186/s12970-017-0189-4] [Citation(s) in RCA: 194] [Impact Index Per Article: 27.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 07/12/2017] [Accepted: 08/14/2017] [Indexed: 12/30/2022] Open
Abstract
The International Society of Sports Nutrition (ISSN) provides an objective and critical review regarding the timing of macronutrients in reference to healthy, exercising adults and in particular highly trained individuals on exercise performance and body composition. The following points summarize the position of the ISSN:Nutrient timing incorporates the use of methodical planning and eating of whole foods, fortified foods and dietary supplements. The timing of energy intake and the ratio of certain ingested macronutrients may enhance recovery and tissue repair, augment muscle protein synthesis (MPS), and improve mood states following high-volume or intense exercise. Endogenous glycogen stores are maximized by following a high-carbohydrate diet (8–12 g of carbohydrate/kg/day [g/kg/day]); moreover, these stores are depleted most by high volume exercise. If rapid restoration of glycogen is required (< 4 h of recovery time) then the following strategies should be considered:aggressive carbohydrate refeeding (1.2 g/kg/h) with a preference towards carbohydrate sources that have a high (> 70) glycemic index the addition of caffeine (3–8 mg/kg) combining carbohydrates (0.8 g/kg/h) with protein (0.2–0.4 g/kg/h)
Extended (> 60 min) bouts of high intensity (> 70% VO2max) exercise challenge fuel supply and fluid regulation, thus carbohydrate should be consumed at a rate of ~30–60 g of carbohydrate/h in a 6–8% carbohydrate-electrolyte solution (6–12 fluid ounces) every 10–15 min throughout the entire exercise bout, particularly in those exercise bouts that span beyond 70 min. When carbohydrate delivery is inadequate, adding protein may help increase performance, ameliorate muscle damage, promote euglycemia and facilitate glycogen re-synthesis. Carbohydrate ingestion throughout resistance exercise (e.g., 3–6 sets of 8–12 repetition maximum [RM] using multiple exercises targeting all major muscle groups) has been shown to promote euglycemia and higher glycogen stores. Consuming carbohydrate solely or in combination with protein during resistance exercise increases muscle glycogen stores, ameliorates muscle damage, and facilitates greater acute and chronic training adaptations. Meeting the total daily intake of protein, preferably with evenly spaced protein feedings (approximately every 3 h during the day), should be viewed as a primary area of emphasis for exercising individuals. Ingestion of essential amino acids (EAA; approximately 10 g)either in free form or as part of a protein bolus of approximately 20–40 g has been shown to maximally stimulate muscle protein synthesis (MPS). Pre- and/or post-exercise nutritional interventions (carbohydrate + protein or protein alone) may operate as an effective strategy to support increases in strength and improvements in body composition. However, the size and timing of a pre-exercise meal may impact the extent to which post-exercise protein feeding is required. Post-exercise ingestion (immediately to 2-h post) of high-quality protein sources stimulates robust increases in MPS. In non-exercising scenarios, changing the frequency of meals has shown limited impact on weight loss and body composition, with stronger evidence to indicate meal frequency can favorably improve appetite and satiety. More research is needed to determine the influence of combining an exercise program with altered meal frequencies on weight loss and body composition with preliminary research indicating a potential benefit. Ingesting a 20–40 g protein dose (0.25–0.40 g/kg body mass/dose) of a high-quality source every three to 4 h appears to most favorably affect MPS rates when compared to other dietary patterns and is associated with improved body composition and performance outcomes. Consuming casein protein (~ 30–40 g) prior to sleep can acutely increase MPS and metabolic rate throughout the night without influencing lipolysis.
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Affiliation(s)
- Chad M Kerksick
- Exercise and Performance Nutrition Laboratory, School of Health Sciences, Lindenwood University, St. Charles, MO USA
| | - Shawn Arent
- IFNH Center for Health & Human Performance, Department of Kinesiology & Health, Rutgers University, New Brunswick, NJ USA
| | - Brad J Schoenfeld
- Health Science Department, Program of Exercise Science, CUNY Lehman College, Bronx, NY USA
| | - Jeffrey R Stout
- Institute of Exercise Physiology and Wellness, University of Central Florida, Orlando, FL USA
| | - Bill Campbell
- Performance & Physique Enhancement Laboratory, Exercise Science Program, University of South Florida, Tampa, FL USA
| | - Colin D Wilborn
- Human Performance Lab, Department of Exercise Sport Science, University of Mary Hardin-Baylor, Belton, TX USA
| | - Lem Taylor
- Human Performance Lab, Department of Exercise Sport Science, University of Mary Hardin-Baylor, Belton, TX USA
| | - Doug Kalman
- Department of Athletics, Florida International University, Miami, FL USA
| | - Abbie E Smith-Ryan
- Applied Physiology Laboratory, Department of Exercise and Sport Science, University of North Carolina-Chapel Hill, Chapel Hill, NC USA
| | - Richard B Kreider
- Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, Texas A&M University, College Station, TX USA
| | - Darryn Willoughby
- Exercise and Biochemical Nutrition Laboratory, Department of Health, Human Performance, and Recreation, Baylor University, Waco, TX USA
| | - Paul J Arciero
- Human Nutrition and Metabolism Laboratory, Health and Exercise Sciences Department, Skidmore College, Saratoga Springs, NY 12866 USA
| | - Trisha A VanDusseldorp
- Department of Exercise Science and Sport Management, Kennesaw State University, Kennesaw, GA USA
| | - Michael J Ormsbee
- Department of Nutrition, Food and Exercise Sciences, Institute of Sport Sciences and Medicine, Florida State University, Tallahassee, FL USA.,University of KwaZulu-Natal, Biokinetics, Exercise and Leisure Studies, Durban, 4000 South Africa
| | | | - Mike Greenwood
- Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, Texas A&M University, College Station, TX USA
| | | | - Alan A Aragon
- Department of Family Environmental Sciences, California State University, Northridge, CA USA
| | - Jose Antonio
- Department of Health and Human Performance, Nova Southeastern University, Davie, FL USA
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Antonio-Santos J, Ferreira DJS, Gomes Costa GL, Matos RJB, Toscano AE, Manhães-de-Castro R, Leandro CG. Resistance Training Alters the Proportion of Skeletal Muscle Fibers but Not Brain Neurotrophic Factors in Young Adult Rats. J Strength Cond Res 2016; 30:3531-3538. [PMID: 27870699 PMCID: PMC5145253 DOI: 10.1519/jsc.0000000000001449] [Citation(s) in RCA: 4] [Impact Index Per Article: 0.5] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/07/2023]
Abstract
Antonio-Santos, J, Ferreira, DJS, Gomes Costa, GL, Matos, RJB, Toscano, AE, Manhães-de-Castro, R, and Leandro, CG. Resistance training alters the proportion of skeletal muscle fibers but not brain neurotrophic factors in young adult rats. J Strength Cond Res 30(12): 3531–3538, 2016—Resistance training (RT) is related to improved muscular strength and power output. Different programs of RT for rats have been developed, but peripheral and central response has not been evaluated directly in the same animal. To test the hypothesis that RT induces central and peripheral adaptations, this study evaluated the effects of a RT on the performance of a weekly maximum overload test, fiber-type typology, and brain neurotrophic factors in young adult rats. Thirty-one male Wistar rats (65 ± 5 days) were divided in 2 groups: nontrained (NT, n = 13) and trained (T, n = 18). Trained group was submitted to a program of RT ladder climbing, gradually added mass, 5 days per week during 8 weeks at 80% of individual maximum overload. This test was weekly performed to adjust the individual load throughout the weeks for both groups. After 48 hours from the last session of exercise, soleus and extensor digital longus (EDL) muscles were removed for myofibrillar ATPase staining analysis. Spinal cord, motor cortex, and cerebellum were removed for RT-PCR analysis of BDNF and insulin-like growth factor-1 (IGF-1) gene expression. In EDL muscle, T animals showed an increase in the proportion of type IIb fibers and a reduction of type IIa fibers. Insulin-like growth factor-1 gene expression was reduced in the cerebellum of T animals (NT: 1.025 ± 0.12; T: 0.57 ± 0.11). Our data showed that 8 weeks of RT were enough to increase maximum overload capacity and the proportion of glycolytic muscle fibers, but there were no associations with the expression of growth neurotrophic factors.
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Affiliation(s)
- José Antonio-Santos
- 1Department of Physical Education and Sport Science, Academic Center of Vitoria de Santo Antao, Federal University of Pernambuco, Recife, Brazil;2Department of Nursing, Academic Center of Vitoria de Santo Antao, Federal University of Pernambuco, Recife, Brazil; and3Department of Nutrition, Federal University of Pernambuco, Recife, Brazil
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Ratamess NA, Bush JA, Kang J, Kraemer WJ, Stohs SJ, Nocera VG, Leise MD, Diamond KB, Faigenbaum AD. The effects of supplementation with P-Synephrine alone and in combination with caffeine on resistance exercise performance. J Int Soc Sports Nutr 2015; 12:35. [PMID: 26388707 PMCID: PMC4573476 DOI: 10.1186/s12970-015-0096-5] [Citation(s) in RCA: 24] [Impact Index Per Article: 2.7] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/10/2015] [Accepted: 09/02/2015] [Indexed: 01/27/2023] Open
Abstract
BACKGROUND Little is known concerning the potential ergogenic effects of p-synephrine supplementation. Therefore, the purpose of the present study was to examine the effects of supplementation with p-synephrine alone and in combination with caffeine on free-weight resistance exercise performance. METHODS Twelve healthy, college-aged men performed a control (CT) resistance exercise protocol consisting of 6 sets of squats for up to 10 repetitions per set using 80% of their one repetition-maximum (1RM) with 2 min of rest in between sets. Each subject was randomly assigned (in double-blind, balanced manner) to a treatment sequence consisting of use of 3 supplements: p-synephrine (S; 100 mg), p-synephrine + caffeine (SCF; 100 mg of p-synephrine plus 100 mg of caffeine), or a placebo (P). For each supplement treatment (separated by 1 week), subjects consumed the supplement for 3 days prior to each protocol and the morning of each protocol, and subsequently did not consume any supplements for 3 days following (i.e. wash-out period). On each protocol day, subjects reported to the lab at a standard time, consumed a supplement, sat quietly for 45 min, performed the resistance exercise protocol, and sat quietly for 30 min post exercise. Performance (repetition number, force, velocity and power), blood lactate, and ratings of perceived exertion (RPE) data were collected during each protocol. RESULTS Supplements SCF and S produced a significantly (P < 0.05) greater number of repetitions performed than CT (by 11.0 ± 8.0%) and P (by 6.0 ± 7.0%) and a 10.6 ± 12.0% greater increase in volume load per protocol than CT and P. Most of the differences were seen during the last 3 sets. Mean power and velocity for all 6 sets were significantly higher in SCF compared to CT and P by ~6.2 ± 8.0%. No supplement effects were observed in RPE or blood lactate, and no adverse side effects were observed or reported. CONCLUSIONS S and SCF augmented resistance exercise performance (total repetitions, volume load) without increasing blood lactate or RPE. The addition of caffeine in SCF increased mean power and velocity of squat performance. These results indicate supplementation with S and SCF can enhance local muscle endurance during resistance exercise.
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Affiliation(s)
- Nicholas A. Ratamess
- />Department of Health and Exercise Science, The College of New Jersey, Ewing, NJ 08628 USA
| | - Jill A. Bush
- />Department of Health and Exercise Science, The College of New Jersey, Ewing, NJ 08628 USA
| | - Jie Kang
- />Department of Health and Exercise Science, The College of New Jersey, Ewing, NJ 08628 USA
| | - William J. Kraemer
- />Department of Human Sciences, The Ohio State University, Columbus, OH 43210 USA
| | - Sidney J. Stohs
- />School of Pharmacy and Health Professions, Creighton University, Omaha, NE 68178 USA
| | - Vincenzo G. Nocera
- />Department of Health and Exercise Science, The College of New Jersey, Ewing, NJ 08628 USA
| | - Megan D. Leise
- />Department of Health and Exercise Science, The College of New Jersey, Ewing, NJ 08628 USA
| | - Keith B. Diamond
- />Department of Health and Exercise Science, The College of New Jersey, Ewing, NJ 08628 USA
| | - Avery D. Faigenbaum
- />Department of Health and Exercise Science, The College of New Jersey, Ewing, NJ 08628 USA
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The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med 2015; 45:111-31. [PMID: 25169440 DOI: 10.1007/s40279-014-0242-2] [Citation(s) in RCA: 82] [Impact Index Per Article: 9.1] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/14/2023]
Abstract
BACKGROUND Protein supplements are frequently consumed by athletes and recreationally active adults to achieve greater gains in muscle mass and strength and improve physical performance. OBJECTIVE This review provides a systematic and comprehensive analysis of the literature that tested the hypothesis that protein supplements accelerate gains in muscle mass and strength resulting in improvements in aerobic and anaerobic power. Evidence statements were created based on an accepted strength of recommendation taxonomy. DATA SOURCES English language articles were searched through PubMed and Google Scholar using protein and supplements together with performance, exercise, strength, and muscle, alone or in combination as keywords. Additional articles were retrieved from reference lists found in these papers. STUDY SELECTION Studies recruiting healthy adults between 18 and 50 years of age that evaluated the effects of protein supplements alone or in combination with carbohydrate on a performance metric (e.g., one repetition maximum or isometric or isokinetic muscle strength), metrics of body composition, or measures of aerobic or anaerobic power were included in this review. The literature search identified 32 articles which incorporated test metrics that dealt exclusively with changes in muscle mass and strength, 5 articles that implemented combined resistance and aerobic training or followed participants during their normal sport training programs, and 1 article that evaluated changes in muscle oxidative enzymes and maximal aerobic power. STUDY APPRAISAL AND SYNTHESIS METHODS All papers were read in detail, and examined for experimental design confounders such as dietary monitoring, history of physical training (i.e., trained and untrained), and the number of participants studied. Studies were also evaluated based on the intensity, frequency, and duration of training, the type and timing of protein supplementation, and the sensitivity of the test metrics. RESULTS For untrained individuals, consuming supplemental protein likely has no impact on lean mass and muscle strength during the initial weeks of resistance training. However, as the duration, frequency, and volume of resistance training increase, protein supplementation may promote muscle hypertrophy and enhance gains in muscle strength in both untrained and trained individuals. Evidence also suggests that protein supplementation may accelerate gains in both aerobic and anaerobic power. LIMITATIONS To demonstrate measureable gains in strength and performance with exercise training and protein supplementation, many of the studies reviewed recruited untrained participants. Since skeletal muscle responses to exercise and protein supplementation differ between trained and untrained individuals, findings are not easily generalized for all consumers who may be considering the use of protein supplements. CONCLUSIONS This review suggests that protein supplementation may enhance muscle mass and performance when the training stimulus is adequate (e.g., frequency, volume, duration), and dietary intake is consistent with recommendations for physically active individuals.
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Joy JM, Lowery RP, Falcone PH, Vogel RM, Mosman MM, Tai CY, Carson LR, Kimber D, Choate D, Kim MP, Wilson JM, Moon JR. A multi-ingredient, pre-workout supplement is apparently safe in healthy males and females. Food Nutr Res 2015; 59:27470. [PMID: 26085481 PMCID: PMC4471216 DOI: 10.3402/fnr.v59.27470] [Citation(s) in RCA: 15] [Impact Index Per Article: 1.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/02/2015] [Revised: 04/07/2015] [Accepted: 05/26/2015] [Indexed: 11/14/2022] Open
Abstract
Background Pre-workout supplements (PWS) have become increasingly popular with recreational and competitive athletes. While many ingredients used in PWS have had their safety assessed, the interactions when combined are less understood. Objective The purpose of this study was to examine the safety of 1 and 2 servings of a PWS. Design Forty-four males and females (24.4±4.6 years; 174.7±9.3 cm; 78.9±18.6 kg) from two laboratories participated in this study. Subjects were randomly assigned to consume either one serving (G1; n=14) or two servings (G2; n=18) of PWS or serve as an unsupplemented control (CRL; n=12). Blood draws for safety panels were conducted by a trained phlebotomist before and after the supplementation period. Results Pooled data from both laboratories revealed significant group×time interactions (p<0.05) for mean corpuscular hemoglobin (MCH; CRL: 30.9±0.8–31.0±0.9 pg; G1: 30.7±1.1–30.2±0.7 pg; G2: 30.9±1.2–30.9±1.1 pg), MCH concentration (CRL: 34.0±0.9–34.4±0.7 g/dL; G1: 34.1±0.9–33.8±0.6 g/dL; G2: 34.0±1.0–33.8±0.8 g/dL), platelets (CRL: 261.9±45.7–255.2±41.2×103/µL; G1: 223.8±47.7–238.7±49.6×103/µL; G2: 239.1±28.3–230.8±34.5×103/µL), serum glucose (CRL: 84.1±5.2–83.3±5.8 mg/dL; G1: 86.5±7.9–89.7±5.6 mg/dL; G2: 87.4±7.2–89.9±6.6 mg/dL), sodium (CRL: 137.0±2.7–136.4±2.4 mmol/L; 139.6±1.4–140.0±2.2 mmol/L; G2: 139.0±2.2–138.7±1.7 mmol/L), albumin (CRL: 4.4±0.15–4.4±0.22 g/dL; G1: 4.5±0.19–4.5±0.13 g/dL; G2: 4.6±0.28–4.3±0.13 g/dL), and albumin:globulin (CRL: 1.8±0.30–1.8±0.28; G1: 1.9±0.30–2.0±0.31; G2: 1.8±0.34–1.8±0.34). Each of these variables remained within the clinical reference ranges. Conclusions The PWS appears to be safe for heart, liver, and kidney function in both one-serving and two-serving doses when consumed daily for 28 days. Despite the changes observed for select variables, no variable reached clinical significance.
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Affiliation(s)
- Jordan M Joy
- MusclePharm Sports Science Institute, MusclePharm Corp., Denver, CO, USA
| | - Ryan P Lowery
- Health Science and Human Performance Department, University of Tampa, Tampa, FL, USA
| | - Paul H Falcone
- MusclePharm Sports Science Institute, MusclePharm Corp., Denver, CO, USA
| | - Roxanne M Vogel
- MusclePharm Sports Science Institute, MusclePharm Corp., Denver, CO, USA
| | - Matt M Mosman
- MusclePharm Sports Science Institute, MusclePharm Corp., Denver, CO, USA
| | - Chih-Yin Tai
- MusclePharm Sports Science Institute, MusclePharm Corp., Denver, CO, USA
| | - Laura R Carson
- MusclePharm Sports Science Institute, MusclePharm Corp., Denver, CO, USA
| | - Dylan Kimber
- MusclePharm Sports Science Institute, MusclePharm Corp., Denver, CO, USA.,Human Performance and Sport, Metropolitan State University of Denver, Denver, CO, USA
| | - David Choate
- MusclePharm Sports Science Institute, MusclePharm Corp., Denver, CO, USA.,Human Performance and Sport, Metropolitan State University of Denver, Denver, CO, USA
| | - Michael P Kim
- MusclePharm Sports Science Institute, MusclePharm Corp., Denver, CO, USA
| | - Jacob M Wilson
- Health Science and Human Performance Department, University of Tampa, Tampa, FL, USA
| | - Jordan R Moon
- MusclePharm Sports Science Institute, MusclePharm Corp., Denver, CO, USA.,Department of Sports Exercise Science, United States Sports Academy, Daphne, AL, USA;
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Influence of glutamine on the effect of resistance exercise on cardiac ANP in rats. REVISTA BRASILEIRA DE CIÊNCIAS DO ESPORTE 2015. [DOI: 10.1016/j.rbce.2013.03.001] [Citation(s) in RCA: 3] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/20/2022] Open
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Kedia AW, Hofheins JE, Habowski SM, Ferrando AA, Gothard MD, Lopez HL. Effects of a pre-workout supplement on lean mass, muscular performance, subjective workout experience and biomarkers of safety. Int J Med Sci 2014; 11:116-26. [PMID: 24465156 PMCID: PMC3894395 DOI: 10.7150/ijms.7073] [Citation(s) in RCA: 19] [Impact Index Per Article: 1.9] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Received: 07/03/2013] [Accepted: 12/17/2013] [Indexed: 01/30/2023] Open
Abstract
In this prospective, randomized, double-blind, trial conducted in two parts, we examined the effects of a multi-ingredient pre-exercise workout supplement blend of creatine, betaine and a dendrobium extract (MMP) on safety, performance, and body composition in healthy men and women undergoing a supervised program of resistance exercise. Part 1 was an acute hemodynamic safety study wherein forty young, healthy men and women (26.2 ± 5.3 years, 70.4 ± 3.3 inches, 83.7 ± 14.9 kg, 26.0 ± 3.2 kg●m(-2)) ingest one dose of either the MMP or comparator in a randomized, double-blind, comparator controlled, crossover fashion before having their resting heart rate, blood, ECG and comprehensive blood chemistry and blood counts completed. Systolic (SBP) and diastolic (DBP) blood pressures were generally raised (3.0-5.4 mm Hg, p<0.01) following supplementation with MPP whereas in the comparator group SBP was marginally reduced by 0.3 to 1.2 mm Hg, p>0.05 at all time points) and DBP was increased (3.0 - 3.9 mm Hg, p<0.05 at all time points). No changes in EKG-corrected QT interval were observed, and no serious adverse events were reported. Part 2 was a six-week training study wherein forty-three young, healthy men and women (24.3 ± 2.9 years, 70.5 ± 3.1 inches, 83.8 ± 9.6 kg, 26.1 ± 2.7 kg●m(-2)) supplemented with daily pre-workout doses of either the MPP or a comparator in a randomized, double-blind, comparator-controlled fashion while following a standardized resistance training program for six weeks. MPP and the comparator were isocaloric and delivered the same amount of caffeine. Significant improvements in visual analog scale (VAS) scores for energy (p<0.024) and concentration (p<0.041) were found along with consistently higher levels of focus accompanied by less fatigue when MPP was consumed in comparison to comparator during upper body muscular strength-endurance tests at weeks 3 and 6. MPP supplementation for 6 weeks did not improve dual-energy x-ray absorptiometry (DEXA) measures of body composition or objective assessments of exercise performance. Overall, MPP use and administration was well tolerated. Self-reported scores for energy and concentration were significantly greater. Over a six-week training and supplementation period, MPP use was not associated with improvements in performance or body composition. Future studies should confirm these effects over a more prolonged training period.
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Affiliation(s)
- A. William Kedia
- 1. The Center for Applied Health Sciences, 4302 Allen Road, Suite 120, Stow, OH 44224, USA
| | - Jennifer E. Hofheins
- 1. The Center for Applied Health Sciences, 4302 Allen Road, Suite 120, Stow, OH 44224, USA
| | - Scott M. Habowski
- 1. The Center for Applied Health Sciences, 4302 Allen Road, Suite 120, Stow, OH 44224, USA
| | - Arny A. Ferrando
- 2. Center for Translational Research in Aging and Longevity, University of Arkansas for Medical Sciences, 4305 W. Markham St Slot 806, Little Rock, AR 72205, USA
| | - M. David Gothard
- 3. BIOSTATS, 501 Wood Street North, East Canton, Ohio 44730, USA
| | - Hector L. Lopez
- 1. The Center for Applied Health Sciences, 4302 Allen Road, Suite 120, Stow, OH 44224, USA
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Bird SP, Mabon T, Pryde M, Feebrey S, Cannon J. Triphasic multinutrient supplementation during acute resistance exercise improves session volume load and reduces muscle damage in strength-trained athletes. Nutr Res 2013; 33:376-87. [PMID: 23684439 DOI: 10.1016/j.nutres.2013.03.002] [Citation(s) in RCA: 11] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 08/23/2012] [Revised: 03/04/2013] [Accepted: 03/05/2013] [Indexed: 11/30/2022]
Abstract
We hypothesized that triphasic multinutrient supplementation during acute resistance exercise would enhance muscular performance, produce a more favorable anabolic profile, and reduce biochemical markers of muscle damage in strength-trained athletes. Fifteen male strength-trained athletes completed two acute lower-body resistance exercise sessions to fatigue 7 days apart. After a 4-hour fast, participants consumed either a multinutrient supplement (Musashi 1-2-3 Step System, Notting Hill, Australia) (SUPP) or placebo (PLA) beverage preexercise (PRE), during (DUR), and immediately postexercise (IP). Session volume loads were calculated as kilograms × repetitions. Lower-body peak power was measured using unloaded repeated countermovement jumps, and blood samples were collected to assess biochemistry, serum hormones, and muscle damage markers at PRE, DUR, IP, 30 minutes postexercise (P30), and 24 hours postexercise (P24h). The SUPP demonstrated increased glucose concentrations at DUR and IP compared with at PRE (P < .01), whereas PLA demonstrated higher glucose at P30 compared with at PRE (P < .001). Session volume load was higher for SUPP compared with PLA (P < .05). Cortisol increased at DUR, IP, and P30 compared with at PRE in both treatments (P < .05); however, SUPP also displayed lower cortisol at P24h compared with at PRE and PLA (P < .01). The total testosterone response to exercise was higher for PLA compared with SUPP (P < .01); however, total creatine kinase and C-reactive protein responses to exercise were lower for SUPP compared with PLA (P < .05). These data indicate that although triphasic multinutrient supplementation did not produce a more favorable anabolic profile, it improved acute resistance exercise performance while attenuating muscle damage in strength-trained athletes.
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Affiliation(s)
- Stephen P Bird
- School of Human Movement Studies, Charles Sturt University, Bathurst, NSW 2795, Australia.
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Abstract
Muscle strength and fatigue resistance increases with resistance training. Resistance training adaptations can be enhanced with single-ingredient or dual-ingredient supplementation but less is known about resistance training adaptations by multi-ingredient supplementation. We examined the effects of a commercial multi-ingredient supplement on resistance training adaptations for training-specific and non-training-specific tasks in young males. Male participants (n = 16, age 21±2 years, body mass 74.5±5.9 kg, body height 177±5 cm) had at least 1 year experience with resistance training exercises. Training (7 muscle groups, 4 sessions/week, weekly adjustments) consisted of two 6 weeks blocks with 4 weeks between blocks. During training, participants consumed placebo (i.e. maltodextrin, n = 7) or the sports nutritional supplement Cyclone (Maximuscle Ltd, UK, n = 9) (main ingredients creatine monohydrate, whey protein, glutamine and HMB) twice daily with one intake <15 min following a training session. Unpaired Student’s t-test was used for placebo and Cyclone group comparison of percentage changes with p < 0.05. Effect sizes (Cohen’s d) were calculated for the Cyclone group. Cyclone did not enhance maximal voluntary isometric force (MVIF) (p = 0.56), time to fatigue at 70% MVIF (p = 0.41) and peak concentric strength (60°·s−1) (p = 0.66) of m.quadriceps femoris (i.e. the non-specific training tasks). For the specific-training tasks, Cyclone did not enhance one-repetition maximum (1-RM) of lateral pull (p = 0.48) but there was a trend and large effect size for 1-RM of bench press (p = 0.07, d = 0.98) and 45° leg press (p = 0.07, d = 1.41). Cyclone resulted in an increase in number of repetitions for 80% pre-training 1-RM for lateral pull (p = 0.02, d = 1.30), bench press (p = 0.03, d = 1.20) with a trend for 45° leg press (p = 0.08, d = 0.96). Cyclone during resistance training enhanced the performance of 1-RM and number of repetitions at 80% of pre-training 1RM of some training-specific tasks, all with large effect sizes. Our observations suggest that Cyclone during resistance training substantially improves the ability to perform training-related tasks.
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Hakimi M, Mohamadi MA, Ghaderi Z. The effects of glutamine supplementation on performance and hormonal responses in non-athlete male students during eight week resistance training. JOURNAL OF HUMAN SPORT AND EXERCISE 2012. [DOI: 10.4100/jhse.2012.74.05] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.2] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/06/2022] Open
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Sheikholeslami Vatani D, Faraji H, Soori R, Mogharnasi M. The effects of creatine supplementation on performance and hormonal response in amateur swimmers. Sci Sports 2011. [DOI: 10.1016/j.scispo.2011.07.003] [Citation(s) in RCA: 5] [Impact Index Per Article: 0.4] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/17/2022]
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Crewther BT, Cook C, Cardinale M, Weatherby RP, Lowe T. Two Emerging Concepts for Elite Athletes. Sports Med 2011; 41:103-23. [DOI: 10.2165/11539170-000000000-00000] [Citation(s) in RCA: 116] [Impact Index Per Article: 8.9] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/02/2022]
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The Effects of Whey Protein Supplementation on Performance and Hormonal Adaptations Following Resistance Training in Novice Men. BALTIC JOURNAL OF HEALTH AND PHYSICAL ACTIVITY 2011. [DOI: 10.2478/v10131-011-0008-2] [Citation(s) in RCA: 3] [Impact Index Per Article: 0.2] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/20/2022] Open
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Stock MS, Young JC, Golding LA, Kruskall LJ, Tandy RD, Conway-Klaassen JM, Beck TW. The effects of adding leucine to pre and postexercise carbohydrate beverages on acute muscle recovery from resistance training. J Strength Cond Res 2010; 24:2211-9. [PMID: 20634736 DOI: 10.1519/jsc.0b013e3181dc3a10] [Citation(s) in RCA: 19] [Impact Index Per Article: 1.4] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
The present study examined the effects of adding leucine to pre and postexercise carbohydrate beverages on selected markers of muscle damage, delayed-onset muscle soreness (DOMS), and squat performance for up to 72 hours after lower-body resistance training. Seventeen resistance trained men (mean +/- SD age 22.9 +/- 2.9 years) and 3 resistance trained women (mean +/- SD age 21.6 +/- 2.6 years) performed 6 sets of squats to fatigue using 75% of the 1 repetition maximum. Each subject consumed a carbohydrate beverage 30 minutes before and immediately after exercise with or without the addition of 22.5 mgxkg (45 mgxkg total) of leucine in a randomized, double-blind fashion. Serum creatine kinase (CK), lactate dehydrogenase (LDH), and DOMS were analyzed immediately before (TIME1), 24 (TIME2), 48 (TIME3), and 72 (TIME4) hours after exercise. The subjects repeated the squat protocol at TIME4 to test recovery. No differences were observed between groups for squat performance, defined as the total number of repetitions performed during 6 sets of squats, for both TIME1 and TIME4. The addition of leucine did not significantly decrease CK and LDH activity or DOMS. These results suggested that adding leucine to carbohydrate beverages did not affect acute muscle recovery and squat performance during both initial testing and during a subsequent exercise bout 72 hours later in resistance trained subjects.
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Affiliation(s)
- Matt S Stock
- Department of Health and Exercise Science University of Oklahoma, Norman, Oklahoma, USA.
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FATOUROS IOANNISG, DOUROUDOS IOANNIS, PANAGOUTSOS STYLIANOS, PASADAKIS PLOUMIS, NIKOLAIDIS MICHALISG, CHATZINIKOLAOU ATHANASIOS, SOVATZIDIS APOSTOLOS, MICHAILIDIS YIANNIS, JAMURTAS ATHANASIOSZ, MANDALIDIS DIMITRIOS, TAXILDARIS KYRIAKOS, VARGEMEZIS VASSILIOS. Effects of l-Carnitine on Oxidative Stress Responses in Patients with Renal Disease. Med Sci Sports Exerc 2010; 42:1809-18. [PMID: 20216464 DOI: 10.1249/mss.0b013e3181dbacab] [Citation(s) in RCA: 46] [Impact Index Per Article: 3.3] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/21/2022]
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El Elj N, Lac G, Alya B, Lasram M, Zaouali M, Tabka Z, Kammoun A, Gharbi N, El Fezaa S. Additive effect of diets and training on total insulin-like growth factor-1 (IGF-1) in rats. ANNALES D'ENDOCRINOLOGIE 2010; 71:297-302. [PMID: 20347065 DOI: 10.1016/j.ando.2010.02.002] [Citation(s) in RCA: 3] [Impact Index Per Article: 0.2] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Subscribe] [Scholar Register] [Received: 10/25/2009] [Revised: 02/01/2010] [Accepted: 02/03/2010] [Indexed: 11/19/2022]
Abstract
OBJECTIVES Although it is known that circulating levels of insulin-like growth factor-1 (IGF-1) are influenced by both physical exercise and dietary intake separately, there is little information regarding the additive effect of diets and training on IGF-1 regulation. To test this, we examined the combined effect of 30 days of two different diets (high-protein and high-carbohydrate) and exercise training on total IGF-1. MATERIALS AND METHODS The study was carried out with four groups of rats; the sedentary group with standard diet (SS) (control group), standard diet with exercise (SE), high-protein diet with exercise (PE) and high-carbohydrate diet with exercise (CE). Serum IGF-1, insulin, corticosterone were analyzed. RESULTS IGF-1 concentrations were decreased by exercise training (p<0.001) and only with protein diet (p<0.05). Physical training, with and without diet, decreased body weight and food intake (p<0.01) and increased corticosterone levels (p<0.05). Carbohydrate diet did not cause major hormonal and metabolic alterations. CONCLUSION The main result of this study was the decreased levels of IGF-1 in spite of high-protein diet, which is known to enhance IGF-1 secretion, and the little changes with carbohydrate diet. This may be related to the negative energy balance as a result of the catabolic state induced by exercise training and decreased calorie intake in protein diet. Thus, it can be concluded that the caloric restriction, regardless of dietary composition, decreased IGF-1 secretion.
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Affiliation(s)
- N El Elj
- Laboratoire de physiologie animale, département de biologie, faculté des sciences de Tunis, campus universitaire, 1060 Tunis, Tunisia. naziha
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Kraemer WJ, Flanagan SD, Comstock BA, Fragala MS, Earp JE, Dunn-Lewis C, Ho JY, Thomas GA, Solomon-Hill G, Penwell ZR, Powell MD, Wolf MR, Volek JS, Denegar CR, Maresh CM. Effects of a Whole Body Compression Garment on Markers of Recovery After a Heavy Resistance Workout in Men and Women. J Strength Cond Res 2010; 24:804-14. [PMID: 20195085 DOI: 10.1519/jsc.0b013e3181d33025] [Citation(s) in RCA: 93] [Impact Index Per Article: 6.6] [Reference Citation Analysis] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Affiliation(s)
- William J Kraemer
- Human Performance Laboratory, Department of Kinesiology, University of Connecticut, Storrs, Connecticut, USA.
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Effects of Acute Multinutrient Supplementation on Rugby Union Game Performance and Recovery. Int J Sports Physiol Perform 2010; 5:27-41. [DOI: 10.1123/ijspp.5.1.27] [Citation(s) in RCA: 14] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/18/2022]
Abstract
Purpose:To investigate the effects of an acute multinutrient supplement on game-based running performance, peak power output, anaerobic by-products, hormonal profiles, markers of muscle damage, and perceived muscular soreness before, immediately after, and 24 h following competitive rugby union games.Methods:Twelve male rugby union players ingested either a comprehensive multinutrient supplement (SUPP), [RE-ACTIVATE:01], or a placebo (PL) for 5 d. Participants then performed a competitive rugby union game (with global positioning system tracking), with associated blood draws and vertical jump assessments pre, immediately post and 24 h following competition.Results:SUPP ingestion resulted in moderate to large effects for augmented 1st half very high intensity running (VHIR) mean speed (5.9 ± 0.4 vs 4.8 ± 2.3 m·min−1; d = 0.93). Further, moderate increases in 2nd half VHIR distance (137 ± 119 vs 83 ± 89 m; d = 0.73) and VHIR mean speed (5.9 ± 0.6 v 5.3 ± 1.7 m·min−1; d = 0.56) in SUPP condition were also apparent. Postgame aspartate aminotransferase (AST; 44.1 ± 11.8 vs 37.0 ± 3.2 UL; d = 1.16) and creatine kinase (CK; 882 ± 472 vs. 645 ± 123 UL; d = 0.97) measures demonstrated increased values in the SUPP condition, while AST and CK values correlated with 2nd half VHIR distance (r = −0.71 and r = −0.76 respectively). Elevated C-reactive protein (CRP) was observed postgame in both conditions; however, it was significantly blunted with SUPP (P = .05).Conclusions:These findings suggest SUPP may assist in the maintenance of VHIR during rugby union games, possibly via the buffering qualities of SUPP ingredients. However, correlations between increased work completed at very high intensities and muscular degradation in SUPP conditions, may mask any anticatabolic properties of the supplement.
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Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clin J Sport Med 2009; 19:399-404. [PMID: 19741313 DOI: 10.1097/jsm.0b013e3181b8b52f] [Citation(s) in RCA: 12] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Indexed: 02/02/2023]
Abstract
OBJECTIVE This study investigated resting concentrations of selected androgens after 3 weeks of creatine supplementation in male rugby players. It was hypothesized that the ratio of dihydrotestosterone (DHT, a biologically more active androgen) to testosterone (T) would change with creatine supplementation. DESIGN Double-blind placebo-controlled crossover study with a 6-week washout period. SETTING Rugby Institute in South Africa. PARTICIPANTS College-aged rugby players (n = 20) volunteered for the study, which took place during the competitive season. INTERVENTIONS Subjects loaded with creatine (25 g/day creatine with 25 g/day glucose) or placebo (50 g/day glucose) for 7 days followed by 14 days of maintenance (5 g/day creatine with 25 g/day glucose or 30 g/day glucose placebo). MAIN OUTCOME MEASURES Serum T and DHT were measured and ratio calculated at baseline and after 7 days and 21 days of creatine supplementation (or placebo). Body composition measurements were taken at each time point. RESULTS After 7 days of creatine loading, or a further 14 days of creatine maintenance dose, serum T levels did not change. However, levels of DHT increased by 56% after 7 days of creatine loading and remained 40% above baseline after 14 days maintenance (P < 0.001). The ratio of DHT:T also increased by 36% after 7 days creatine supplementation and remained elevated by 22% after the maintenance dose (P < 0.01). CONCLUSIONS Creatine supplementation may, in part, act through an increased rate of conversion of T to DHT. Further investigation is warranted as a result of the high frequency of individuals using creatine supplementation and the long-term safety of alterations in circulating androgen composition. STATEMENT OF CLINICAL RELEVANCE: Although creatine is a widely used ergogenic aid, the mechanisms of action are incompletely understood, particularly in relation to dihydrotestosterone, and therefore the long-term clinical safety cannot be guaranteed.
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Abstract
Dietary protein is required to promote growth, repair damaged cells and tissue, synthesize hormones, and for a variety of metabolic activities. There are multiple sources of proteins available; however, animal sources of protein contain all essential amino acids and are considered complete sources of protein, whereas plant proteins lack some of the essential amino acids and are therefore classified as incomplete. There is a significant body of evidence to indicate that individuals who are engaged in intense training require more dietary protein than sedentary counterparts (ie, 1.4-2 g/kg/day). For most individuals, this level of protein intake can be obtained from a regular and varied diet. However, recent evidence indicates that ingesting protein and/or amino acids prior to, during, and/or following exercise can enhance recovery, immune function, and growth and maintenance of lean body mass. Consequently, protein and amino acid supplements can serve as a convenient way to ensure a timely and/or adequate intake for athletes. Finally, adequate intake and appropriate timing of protein ingestion has been shown to be beneficial in multiple exercise modes, including endurance, anaerobic, and strength exercise.
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Affiliation(s)
- Richard B Kreider
- Exercise and Sport Nutrition Lab, Department of Health and Kinesiology, 158H Read Building, 4243 TAMU, Texas A&M University, College Station, TX 78743-4243, USA.
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Hoffman JR, Ratamess NA, Tranchina CP, Rashti SL, Kang J, Faigenbaum AD. Effect of a proprietary protein supplement on recovery indices following resistance exercise in strength/power athletes. Amino Acids 2009; 38:771-8. [DOI: 10.1007/s00726-009-0283-2] [Citation(s) in RCA: 44] [Impact Index Per Article: 2.9] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 10/03/2008] [Accepted: 03/20/2009] [Indexed: 11/25/2022]
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Antonelli G, Gatti R, Prearo M, De Palo EF. Salivary free insulin-like growth factor-i levels: effects of an acute physical exercise in athletes. J Endocrinol Invest 2009; 32:1-5. [PMID: 19337006 DOI: 10.1007/bf03345669] [Citation(s) in RCA: 8] [Impact Index Per Article: 0.5] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Indexed: 10/25/2022]
Abstract
BACKGROUND/AIMS The offer of human saliva IGF-I (sIGF-I) measurement in athletes investigation is a new proposal. The aim was to investigate the physical exercise effect on sIGF-I and explore plasma free IGF-I relation. MATERIALS AND METHODS Saliva and blood were collected from well-trained athletes, investigated immediately before and at the end of a physical exercise test. RESULTS sIGF-I was significantly increased at the end of the physical exercise. The plasma free IGF-I concentrations did not demonstrate any difference. The saliva total protein level (sTP) was also significantly increased. A positive correlation between sTP and sIGF-I, was observed, both before and after physical exercise, and between salivary and plasma free IGF-I only after physical exercise. The salivary free IGF-I level significantly increased after physical exercise, moreover a correlation with the plasma levels exists in post-exercise condition. CONCLUSION The physical exercise affects sIGF-I as well as the sTP. The correlation between plasma and salivary free IGF-I levels only in post-exercise condition suggests further studies to investigate the effects of different type and duration of physical exercise. The comparison with other salivary biochemical parameter investigation would also further increase comprehension on the role of salivary IGF-I.
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Affiliation(s)
- G Antonelli
- Section of Clinical Biochemistry, Department of Medical Diagnostic Sciences and Sp. Ther, University of Padua, 35121 Padua, Italy
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Kerksick C, Harvey T, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy JL, Antonio J. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr 2008; 5:17. [PMID: 18834505 PMCID: PMC2575187 DOI: 10.1186/1550-2783-5-17] [Citation(s) in RCA: 99] [Impact Index Per Article: 6.2] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/17/2008] [Accepted: 10/03/2008] [Indexed: 11/10/2022] Open
Abstract
Position Statement: The position of the Society regarding nutrient timing and the intake of carbohydrates, proteins, and fats in reference to healthy, exercising individuals is summarized by the following eight points: 1.) Maximal endogenous glycogen stores are best promoted by following a high-glycemic, high-carbohydrate (CHO) diet (600 – 1000 grams CHO or ~8 – 10 g CHO/kg/d), and ingestion of free amino acids and protein (PRO) alone or in combination with CHO before resistance exercise can maximally stimulate protein synthesis. 2.) During exercise, CHO should be consumed at a rate of 30 – 60 grams of CHO/hour in a 6 – 8% CHO solution (8 – 16 fluid ounces) every 10 – 15 minutes. Adding PRO to create a CHO:PRO ratio of 3 – 4:1 may increase endurance performance and maximally promotes glycogen re-synthesis during acute and subsequent bouts of endurance exercise. 3.) Ingesting CHO alone or in combination with PRO during resistance exercise increases muscle glycogen, offsets muscle damage, and facilitates greater training adaptations after either acute or prolonged periods of supplementation with resistance training. 4.) Post-exercise (within 30 minutes) consumption of CHO at high dosages (8 – 10 g CHO/kg/day) have been shown to stimulate muscle glycogen re-synthesis, while adding PRO (0.2 g – 0.5 g PRO/kg/day) to CHO at a ratio of 3 – 4:1 (CHO: PRO) may further enhance glycogen re-synthesis. 5.) Post-exercise ingestion (immediately to 3 h post) of amino acids, primarily essential amino acids, has been shown to stimulate robust increases in muscle protein synthesis, while the addition of CHO may stimulate even greater levels of protein synthesis. Additionally, pre-exercise consumption of a CHO + PRO supplement may result in peak levels of protein synthesis. 6.) During consistent, prolonged resistance training, post-exercise consumption of varying doses of CHO + PRO supplements in varying dosages have been shown to stimulate improvements in strength and body composition when compared to control or placebo conditions. 7.) The addition of creatine (Cr) (0.1 g Cr/kg/day) to a CHO + PRO supplement may facilitate even greater adaptations to resistance training. 8.) Nutrient timing incorporates the use of methodical planning and eating of whole foods, nutrients extracted from food, and other sources. The timing of the energy intake and the ratio of certain ingested macronutrients are likely the attributes which allow for enhanced recovery and tissue repair following high-volume exercise, augmented muscle protein synthesis, and improved mood states when compared with unplanned or traditional strategies of nutrient intake.
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Affiliation(s)
- Chad Kerksick
- Department of Health and Exercise Science, University of Oklahoma, Norman, OK 73019, USA.
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Is it helpful to study a commercial multi-nutrient supplement on exercise performance? Eur J Appl Physiol 2008; 103:487. [DOI: 10.1007/s00421-008-0732-8] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 03/17/2008] [Indexed: 10/22/2022]
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