ISSN Blog

Feb 26-27 2010 ISSN-AP Workshop, Phoenix AZ

2009-12-02T12:39:00.000-05:00

ISSN-Athletes’ Performance: New Advances in Sports Nutrition and Performance Training
Feb 26-27, 2010; Athletes’ Performance Arizona
http://www.sportsnutritionsociety.org/pdf/events_ISSN_AP_workshop_2001002.pdf

Jose Antonio: Educator of the Year

2009-07-23T19:17:00.002-04:00

At this year's 32nd annual NSCA conference, ISSN's CEO, Jose Antonio, PhD, CSCS, FNSCA was named Educator of the Year.

Dr. Antonio (on the left in this photo with Dr. Lee Brown) earned this honor for his contributions to teaching and the clinical application in the field of strength training and conditioning. In the words of Robert Jursnick, NSCA's Executive Director, "Jose's well-earned award and his contributions shape NSCA into what it is today."

If you missed this year's NSCA meeting, count on attending next year. I know podcasts, webinars and the like are the current trend for obtaining CEUs but, foregoing conferences means you miss out on networking and you miss out on meeting many people who are truly inspirations to this field.

The NSCA conference gives you access to the people who shape the field of strength and conditioning, those who conduct the research studies we base our programs on and the top trainers and strength coaches worldwide. It's truly an honor and a privilege to know both Jose and Lee Brown, learn from their experiences and listen to their ideas for the future.

Whey still best

2009-07-22T17:25:00.001-04:00

This study was designed to compare the acute response of mixed muscle protein synthesis (MPS) to rapidly (i.e., whey hydrolysate and soy) and slowly (i.e., micellar casein) digested proteins both at rest and after resistance exercise. Three groups of healthy young men (n=6 per group) performed a bout of unilateral leg resistance exercise followed by the consumption of a drink containing an equivalent content of essential amino acids (10g) as either whey hydrolysate, micellar casein, or soy protein isolate. Mixed muscle protein synthesis (MPS) was determined by a primed constant infusion of L-[ring-(13)C6]phenylalanine. Ingestion of whey protein resulted in a larger increase in blood essential amino acid, branched-chain amino acid, and leucine concentrations than either casein or soy (P<0.05). Mixed MPS at rest (determined in the non-exercised leg) was higher with ingestion of faster proteins (whey=0.091+/-0.015, soy=0.078+/-0.014, casein=0.047+/-0.008 %(.)h(-1);); MPS after consumption of whey was ~93% greater than casein (P<0.01) and ~18% greater than soy (P=0.067). A similar result was observed after exercise (whey>soy>casein); MPS following whey consumption was ~122% greater than casein (P<0.01) and 31% greater than soy (P<0.05). MPS was also greater with soy consumption at rest (64%) and following resistance exercise (69%) compared to casein (both p<0.01). We conclude that the feeding-induced simulation of MPS in young men is greater after whey hydrolysate or soy protein consumption than casein both at rest and after resistance exercise; moreover, despite both being fast proteins whey hydrolysate stimulated MPS to a greater degree than soy after resistance exercise. These differences may be related to how quickly the proteins are digested (i.e., fast vs. slow) or possibly to small differences in leucine content of each protein. Key words: hypertrophy, muscle mass, weightlifting.

J Appl Physiol. 2009 Jul 9. [Epub ahead of print]
Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men.
Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM.
McMaster University.

Higher Protein Diet for Athletes

2009-07-20T11:16:00.006-04:00

The protein needs of athletes is a common point of disagreement among nutrition professionals. In response, many established researchers have investigated this question in controlled clinical trials. A summary of the evidence presented by the the National Diary Council (NDC) in a whey protein booklet highlights the importance of high-quality protein for exercisers, older people and individuals on a reduced-energy diet. The article references a recent position of the American College of Sports Medicine (ACSM), the American Dietetic Association (ADA), and the Dietitians of Canada (DC) where exercise nutrition authorities agree that regular exercisers may benefit a protein intake that is up to two times greater than the American RDA (0.8g/kg or 0.36g/lb).

Skeletal muscle is degraded by both endurance and strength exercises. Intuitively, it seems that athletes of both kinds, for example runners and powerlifters, may need extra protein to compensate for the demands of exercise-- a lot of research supports this notion. After endurance or resistance training, the exerciser may require a protein intake that is up to two times the RDA value to maximize skeletal muscle mass and achieve peak performance. The following are the protein recommendations (in grams of protein per each lb or kg of body weight) that may be appropriate for different types of exercisers:

A recreational exerciser: 0.5-0.7 g/lb (1.1-1.54g/kg)

An endurance athlete: 0.5-0.8 g/lb (1.1-1.76g/kg)

A strength training athlete: 0.5-0.8 g/lb (1.1-1.76g/kg)

An athlete restricting calories: 0.8-0.9 g/lb (1.76g/kg-1.98g/kg)

For example, the RDA for a 180 pound strength-trained athletes is about 65g/day. A dietary protein intake of 65g/day may be acheived by eating about 8 oz of boneless/skinless chicken breast, for example. On the other hand, both endurance and strength athletes weighting about 180 lb (~82 kg) may require between 90g/day and 144g/day of daily protein. The 90g/day to 144g/day protein recommendation may be met by eating between 11 oz and 18 oz of chicken breast or about four to seven 1-oz scoops of whey protein. In order to maintain skeletal muscle, up to 0.9g of protein per pound of body weight may be beneficial for an athletic individual consuming a reduced-calorie diet. Given that gymnasts, rowers, wrestlers, bodybuilders, powerlifters often utilize lower-calorie meal plans, a higher protein diet may be valuable for these indivuals.

Though protein is recognized for its role in maintaining and repairing skeletal muscle tissue,some amino acids may also influence metabolic processes. For example, research performed by DK Layman and his colleagues demonstrates that the essential branched chain amino acid leucine, plentiful in whey protein, signals structural protein synthesis. Leucine appears to “turn on” the muscle-building machinery in the body, in addition fueling muscle during exercise and serving as a structural component of muscle.

The overall amount of protein is important, but the quality of dietary protein is also of consequence. High-quality or “complete” dietarty proteins are usually extracted from animal sources. Most vegetable proteins, like those coming from beans, grains and nuts, do not contain all of the needed parts and must be carefully “complemented” to be complete. Furthermore, plant proteins are generally low in signaling proteins, like leucine. If you are a vegetarian, soy is a good source of plant-based protein. Also, this chart is a helpful guide for meal-planning with the use of complementary proteins.

In conclusion, both competitive and recreational exercisers may benefit from dietary protein intake that is up to two times greater than the RDA. High quality dietary proteins include lean meat, low-fat dairy, polutry, eggs and whey powder.

Microencapsulated foods as a functional delivery vehicle for omega-3 fatty acids: a pilot study

2009-05-31T08:43:00.001-04:00

It is well established that the ingestion of the omega-3 (N3) fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) positively benefit a variety of health indices. Despite these benefits the actual intake of fish derived N3 is relatively small in the United States. The primary aim of our study was to examine a technology capable of delivering omega-3 fatty acids in common foods via microencapsulation (MicroN3) in young, healthy, active participants who are at low risk for cardiovascular disease. Accordingly, we randomized 20 participants (25.4 +/- 6.2 y; 73.4 +/- 5.1 kg) to receive the double blind delivery of a placebo-matched breakfast meal (~2093 kJ) containing MicroN3 (450-550 mg EPA/DHA) during a 2-week pilot trial. Overall, we observed no differences in overall dietary macronutrient intake other than the N3 delivery during our treatment regimen. Post-test ANOVA analysis showed a significant elevation in mean (SE) plasma DHA (91.18 +/- 9.3 vs. 125.58 +/- 11.3 umol/L; P<0.05) and a reduction in triacylglycerols (89.89 +/- 12.8 vs. 80.78 +/- 10.4 mg/dL; P<0.05) accompanying the MicroN3 treatment that was significantly different from placebo (P < 0.05). In post study interviews, participants reported that the ingested food was well-tolerated, contained no fish taste, odor or gastrointestinal distress accompanying treatment. The use of MicroN3 foods provides a novel delivery system for the delivery of essential fatty acids. Our study demonstrates that MicroN3 foods promote the absorption of essential N3, demonstrate bioactivity within 2 weeks of ingestion and are well tolerated in young, active participants who are at low risk for cardiovascular disease.

White Tea extract induces lipolytic activity and inhibits adipogenesis in human subcutaneous (pre)-adipocytes.

2009-05-21T17:39:00.000-04:00

Source: Nutr Metab (Lond). 2009 May 1;6(1):20. [Epub ahead of print]

ABSTRACT: BACKGROUND: The dramatic increase in obesity-related diseases emphasizes the need to elucidate the cellular and molecular mechanisms underlying fat metabolism. To investigate how natural substances influence lipolysis and adipogenesis, we determined the effects of White Tea extract on cultured human subcutaneous preadipocytes and adipocytes. METHODS: For our in vitro studies we used a White Tea extract solution that contained polyphenols and methylxanthines. Utilizing cultured human preadipocytes we investigated White Tea extract solution-induced inhibition of triglyceride incorporation during adipogenesis and possible effects on cell viability. In vitro studies on human adipocytes were performed aiming to elucidate the efficacy of White Tea extract solution to stimulate lipolytic activity. To characterize White Tea extract solution-mediated effects on a molecular level, we analyzed gene expression of essential adipogenesis-related transcription factors by qRT-PCR and determined the expression of the transcription factor ADD1/SREBP-1c on the protein level utilizing immunofluorescence analysis. RESULTS: Our data show that incubation of preadipocytes with White Tea extract solution significantly decreased triglyceride incorporation during adipogenesis in a dose- dependent manner (n = 10) without affecting cell viability (n = 10). These effects were, at least in part, mediated by EGCG (n = 10, 50 muM). In addition, White Tea extract solution also stimulated lipolytic activity in adipocytes (n = 7). Differentiating preadipocytes cultivated in the presence of 0.5% White Tea extract solution showed a decrease in PPARgamma, ADD1/SREBP-1c, C/EBPalpha and C/EBPdelta mRNA levels. Moreover, the expression of the transcription factor ADD1/SREBP-1c was not only decreased on the mRNA but also on the protein level. CONCLUSIONS: White Tea extract is a natural source that effectively inhibits adipogenesis and stimulates lipolysis-activity. Therefore, it can be utilized to modulate different levels of the adipocyte life cycle.

Cereal with milk is better than sugar-filled sports drinks

2009-05-21T17:33:00.002-04:00

Posted originally here: http://www.examiner.com/x-10474-Newark-Mens-Health-Examiner~y2009m5d21-Eat-some-crunch-berries-before-the-gym

In college, I once watched a kid eat two hotdogs with ketchup and a bowl of Lucky Charms for dinner. I was in awe. But maybe the gross stoner was onto something.

Because new findings in the Journal of the International Society of Sports Nutrition claim eating a bowl of cereal and milk works better before a workout than sports drinks.

For the study, scientists had 12 trained cyclists, 8 male and 4 female, go through a typical exercise routine, a brief warm-up followed by two hours of peddling at a comfortable pace.

Researchers say a bowl of whole grain cereal and milk recharged muscles just as good as sports drinks, calling it a better option for amateur athletes than pricey drinks, but here’s the catch.

The study was sponsored by the General Mills Bell Institute of Health and Nutrition. Clearly, there is a not-so hidden agenda here. A lot like a recent resport by the Wrigley Science Institute, which claims chewing gum helps control appetite and weight-gain.

Now, if I’m feeling picky before Yoga I grab a banana. Not cereal. Then again, I’m lactose intolerant. So having milk then squatting would not be a good idea.

Citicoline enhances frontal lobe bioenergetics as measured by phosphorus

2009-05-18T11:17:00.002-04:00

Published Dec 2008 in
NMR IN BIOMEDICINE

MM Silveri*1,2,3, J Dikan1, AJ Ross1,2,3, JE Jensen2,3, T Kamiya4, Y Kawada4, PF
Renshaw2,3, DA Yurgelun-Todd1,2,3
1Cognitive Neuroimaging Laboratory and 2Brain Imaging Center, McLean Hospital,
Belmont, MA, and 3Department of Psychiatry, Harvard Medical School, Boston,
MA, USA; 4Healthcare Products Development Center, Kyowa Hakko Kogyo Co.,
Ltd., Tsukuba, Ibaraki, JAPAN
ABSTRACT
Background: Citicoline supplementation has been used to ameliorate memory
disturbances in elderly and Alzheimer’s disease populations. The current study
used magnetic resonance spectroscopy (MRS) to characterize the effects of
citicoline on high-energy phosphate metabolites and constituents of membrane
synthesis in the frontal lobe. Phosphorus (31P) metabolite data were acquired
using a three-dimensional chemical-shift imaging (3D-CSI) protocol at 4 Tesla
from sixteen healthy men and women (aged 47.3 ± 5.4 years) who orally selfadministered
500 mg or 2000 mg of Cognizin® Citicoline (Kyowa Hakko Kogyo
Co., Ltd., JAPAN) for six weeks. Individual 31P metabolites were quantified in the
frontal lobe (anterior cingulate cortex, ACC) and a comparison region (parietooccipital
cortex, POC). Significant increases in phosphocreatine (PCr, +7%), beta
nucleoside triphosphates (β-NTP; largely ATP in brain, +14%) and the ratio of PCr
to inorganic phosphate (Pi, +32%), as well as significant changes in membrane
phospholipids, were observed in the ACC after six weeks of citicoline treatment.
These treatment-related alterations in phosphorus metabolites were not only
regionally specific, but tended to be of greater magnitude in subjects who received
the lower dose. These data demonstrate that citicoline improves frontal lobe
bioenergetics and alters phospholipid membrane turnover. Citicoline
supplementation may therefore help mitigate cognitive declines associated with
aging by increasing energy reserves and utilization, as well as increasing the
amount of essential phospholipid membrane components needed to synthesize
and maintain cell membranes.

Dr. Yurgelun-Todd will present this data June 16th, 2009 at the ISSN meeting in New Orleans.

The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and mus

2009-04-29T15:18:00.001-04:00

Mike Spillane1 , Ryan Schoch4 , Matt Cooke1 , Travis Harvey5 , Mike Greenwood1 , Richard Kreider3 and Darryn S Willoughby1,2
1Department of Health, Human Performance and Recreation, Baylor University, Box 97313, Waco, TX 76798, USA
2Institute for Biomedical Science, Baylor University, Waco, TX 87898, USA
3Department of Health and Kinesiology, Texas A&M University, College Station, TX 78743, USA
4Interdepartmental Nutrition Program, Purdue University, West Lafayette, IN 47907, USA
5Department of Physical Education, United States Military Academy, West Point, NY 10096, USA
author email corresponding author email
Journal of the International Society of Sports Nutrition 2009, 6:6doi:10.1186/1550-2783-6-6
The electronic version of this article is the complete one and can be found online at: http://www.jissn.com/content/6/1/6
Received:
29 December 2008
Accepted:
19 February 2009
Published:
19 February 2009
© 2009 Spillane et al; licensee BioMed Central Ltd.This is an Open Access article distributed under the terms of the Creative Commons Attribution License (http://creativecommons.org/licenses/by/2.0), which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited.
Abstract
Numerous creatine formulations have been developed primarily to maximize creatine absorption. Creatine ethyl ester is alleged to increase creatine bio-availability. This study examined how a seven-week supplementation regimen combined with resistance training affected body composition, muscle mass, muscle strength and power, serum and muscle creatine levels, and serum creatinine levels in 30 non-resistance-trained males. In a double-blind manner, participants were randomly assigned to a maltodextrose placebo (PLA), creatine monohydrate (CRT), or creatine ethyl ester (CEE) group. The supplements were orally ingested at a dose of 0.30 g/kg fat-free body mass (approximately 20 g/day) for five days followed by ingestion at 0.075 g/kg fat free mass (approximately 5 g/day) for 42 days. Results showed significantly higher serum creatine concentrations in PLA (p = 0.007) and CRT (p = 0.005) compared to CEE. Serum creatinine was greater in CEE compared to the PLA (p = 0.001) and CRT (p = 0.001) and increased at days 6, 27, and 48. Total muscle creatine content was significantly higher in CRT (p = 0.026) and CEE (p = 0.041) compared to PLA, with no differences between CRT and CEE. Significant changes over time were observed for body composition, body water, muscle strength and power variables, but no significant differences were observed between groups. In conclusion, when compared to creatine monohydrate, creatine ethyl ester was not as effective at increasing serum and muscle creatine levels or in improving body composition, muscle mass, strength, and power. Therefore, the improvements in these variables can most likely be attributed to the training protocol itself, rather than the supplementation regimen.

I guess I'll keep my creatine monohydrate...gotta love results!

MIxed Carbohydrate Sources and Endurance Performance.

2009-04-29T11:28:00.004-04:00

Three studies- all conducted by Jeukendrup et all - all concerning whether mixed sources of carbs (specifically glucose + fructose) will increase endurance performance.
1) Superior endurance performance with ingestion of multiple transportable carbohydrates. Feb 0840(2):275-281, February 2008.
Abstract:
The aim of the present study was to investigate the effect of ingesting a glucose plus fructose drink compared with a glucose-only drink (both delivering carbohydrate at a rate of 1.8 g/min) and a water placebo on endurance performance.
Basically this study had the subjects exercise for 120 mins at 55% of Vo2 max while taking in either glucose only (G) or glucose and fructose (GF), and then complete a time trial and see which version spared more glucose. It was not clear whether the subjects were actually taking in the mixed carbs during the TT. The GF trial had the fastest time to completion on the TT and the following conclusion was reached:
Conclusion: Ingestion of GF led to an 8% improvement in cycling time-trial performance compared with ingestion of G.

2) Multiple transportable carbohydrates enhance gastric emptying and fluid delivery.
Nov 08.
This study looked at whether the mixed carbs would increase gastric emptying. This time the subjects cycled at 61% of VO2 max for 120 mins.
with the result that the GLU+FRU resulted in faster rates of gastric emptying and that GLU+FRU also attenuated the rise in heart rate that occurred in GLU and WATER and resulted in lower ratings of perceived exertion. There was a greater loss in body weight with GLU corrected for fluid intake. These data suggest that ingestion of a combined GLU+FRU solution increases GE and "fluid delivery" compared with a glucose only solution.

3) Exogenous CHO oxidation with glucose plus fructose intake during exercise.
Feb 09.
PURPOSE: The purpose of the present study was to determine whether combined ingestion of moderate amounts of glucose plus fructose would result in higher rates of exogenous CHO oxidation compared with an isocaloric amount of glucose alone.
METHODS: Seven endurance-trained male cyclists performed three experimental trials consisting of 150 min of cycling at 65% VO(2max). Subjects ingested a CHO solution providing glucose (GLU) at an average rate of 0.8 g min(-1), glucose (0.54 g min(-1)) plus fructose (0.26 g min(-1)) (GLU + FRU), or plain water (WAT) during exercise. CONCLUSION: The present study demonstrates that ingesting moderate amounts of glucose plus fructose does not increase exogenous CHO oxidation above that of an isocaloric amount of glucose alone.

My take on all 3 studies: What good is it to test trained cyclists at 55% and 61% of VO2 max for Gastric emptying or depletion of exogenous carbohydrates? Who in the world races at this low an intensity???!!!($*&_&%_(Q#&%_$)#Q***@%#$@!! :) Huh? Who? Tell me?
As the good Dr. Bill Eisner says, at that low an intensity I could eat pizza and probably not get an upset stomach and may indeed have fairly good rates of GE! Given that there are tales of gastric distress with fructose intake and that other studies have shown that typical rates of GE are around 60g of CHO (any kind) , don't we need to see these studies done at intensities that mimic race conditions? Even an ultradistance athlete will be going at around 75%VO2max. Let's see this study done.
Thank you.

The effects of a nutritionally enriched coffee drink on repeated flying 40-yd sprint performance

2009-04-28T22:43:00.001-04:00

Jon-Kyle Davis*, Matt Green, Matt Laurent, Nick Bacon and Whitney Thomas
Background:
A double-blind, placebo controlled, randomized trial was performed to evaluate the effects of a nutritionally enriched coffee (NEC) drink compared to decaffeinated coffee (DC) on repeated flying 40-yard sprint performance.
Methods:
Physically active male and female volunteers (n = 13) completed 24 × 50 yard sprints following NEC and DC (counterbalanced). Sprints were completed in 2 halves(12 sprints per half) with 2 minutes recovery between each sprint and a 10-minute recovery period between halves. Acute-RPE (A-RPE) (0–10 omni scale) was recorded after every sprint and Session RPE (S-RPE) was recorded 20 min after completing each trial. Blood lactate ([LA]) was recorded at baseline and following sprints, 6, 12, 18, and 24. Additionally, a fatigue index (FI) was calculated as a percentage difference between mean sprint time and fastest sprint time.
Results:
A 2 (trial) × 2 (treatment) repeated measures ANOVA revealed significantly (p = 0.03) faster (main effect) sprint time for NEC. Post-hoc analyses revealed significantly faster times (p ≤ 0.05) for sprints 1, 3, 4, 6, 8, and 17, while approaching significance at sprints 10 (p = 0.07) and 15 (p = 0.08). No main effect for A-RPE (p = 0.28) or [LA] (p = 0.15) was found. Results from a paired t-test revealed a significantly improved FI (p = 0.04) with NEC but no significant impact on S-RPE (p = 0.72).
Conclusion:
Results indicate that caffeine administered in a NEC drink can enhance repeated bouts of acute sprint performance possibly through delayed fatigue as evidenced in a dampened perceived exertion response (faster sprints with similar RPE).

My Take:
The findings of this study appear to give a reason for physically active males and females to consume nutritionally enriched coffee before any repeated bouts of sprints to enhance their performance by blunting their perception of fatigue. I don’t feel that regular gym goers who workout in the afternoon would be crazy about performance enhancing through coffee. However, this coffee could be beneficial for the morning rush gym rats. After reading this abstract I had a few questions. First would be could these results translate to elite athletes, I know for a fact that at Penn State when the football players come back from summer break they must run 15 40 yard dash all within .2 seconds of their best. If this nutritionally enhanced coffee could dull their perception of fatigue they might be able to pass this test easily. Also I am assuming that the participants consumed JavaFit coffee, how much coffee did the subjects consume? And how many mg of caffeine? Other than these questions it appears that this enhanced coffee may be very beneficial especially to gym goers early in the morning, one to offset fatigue and two psychologically ( I know I can’t function until I have my cup of coffee.)

Minerals and Sport Performance an overview

2009-04-28T16:42:00.001-04:00

Minerals are very important for every athlete. They are part of muscle contraction, oxygen transport, help in nerve impulse conduction and acid-base balance of the blood, support a healthy immune system, have antioxidative properties…Which minerals are from outmost importance, which minerals have an ergogenic effect and does it make sense to supplement with minerals?
An athlete generally should try to achieve adequate mineral intake through their daily diet without extra supplementation in the first attempt. If an athlete is deficient in a mineral, supplementation might improve bodily function and therefore performance. The two most deficiencies in athletes are known to be calcium and iron.

Overview:

Calcium is stored in the skeletal system and helps in muscular contraction. Calcium need is increased in athletes, especially with high intensity training. Insufficient calcium intake will lead to decreased bone density. (Females more likely to develop calcium deficiency) Additional calcium intake if athlete is not deficient does not enhance performance.

Phosphorus helps in energy metabolism. Phosphate salt supplementation resulted in equivocal results in different study. Some studies reported a lower RPE and therefore a beneficial psychological effect of Phosphate supplementation before exercise.

Magnesium regulates muscle contraction, oxygen delivery and helps in protein synthesis. Studies have not shown improvements in performance with supplementation.

Iron is important for oxygen transport. Iron supplementation should improve performance in deficient individuals but will not have an effect in people with no deficiency. Iron losses include sweat losses, menstrual, gastrointestinal losses or myoglobin leakage. Iron supplementation has also proved to be beneficial for athletes training in altitude to stimulate EPO production.

Zinc deficiency is seen in individuals with a high carb, low protein diet. Constant fatigue, loss of body weight and decreased endurance performance are among symptoms of zinc deficiency. General supplementation is not recommended.

Chromium, an insulin cofactor, might have an ergogenic effect by facilitating BCAA transport into the muscle. In general studies have failed to show effects on sport performance with chromium supplementation.

Vanadium also helps to enhance insulin activity whereas the limited data available does not support an anabolic effect if individual is healthy.

Selenium supplementation has shown in some studies to enhance gluthatione peroxidase status in aerobic exercise. Whereas the studies failed to show improvements in performance.

Conclusion:

After reviewing minerals, there is no effidence of any mineral to enhance performance. If an athlete has a well balanced diet, he should be able to meet almost all of his mineral needs. Athletes who are deficient of a mineral might improve performance and bodily function with supplementation. As a female runner, I have constantly problems to keep my iron levels up. Supplementation has helped me to improve performance. But negatively, constant supplementation might have adverse effects. Therefore an athlete should research what foods contain the mineral he is in need of.

Resistance training with soy vs whey protein supplements in hyperlipidemic males

2009-04-27T11:29:00.003-04:00

Carol A DeNysschen1 , Harold W Burton2 , Peter J Horvath2 , John J Leddy3 and Richard W Browne: Journal of the International Society of Sports Nutrition 2009, 6:8doi:10.1186/1550-2783-6-8.

Abstract

Most individuals at risk for developing cardiovascular disease (CVD) can reduce risk factors through diet and exercise before resorting to drug treatment. The effect of a combination of resistance training with vegetable-based (soy) versus animal-based (whey) protein supplementation on CVD risk reduction has received little study. The study's purpose was to examine the effects of 12 weeks of resistance exercise training with soy versus whey protein supplementation on strength gains, body composition and serum lipid changes in overweight, hyperlipidemic men.

The Berrones Analysis:

Although both types of protein, whey and soy, did not significantly affect strength or size gains, the importance of the study should not be negated. That is, resistance training is a beneficial mode of exercise that alters body composition, independent of protein supplementation. However, many studies have shown the enhanced effects of protein supplementation, namely the mixture of essential amino acids and simple sugars, on various parameters of fitness including size and strength. Thus, if one is overweight, high-lipidemic, and male, then step right up to the squat rack without your 5 lb bucket of whey, because sooner than later the cheeseburger in your arteries will plug up fifty years of healthy living.

Funny Business- Hydroxycut

2009-04-26T02:28:00.002-04:00

Abstract

Aim: The efficacy of optimal doses of highly bioavailable (–)-hydroxycitric acid (HCA-SX) alone and in combination with niacin-bound chromium (NBC) and a standardized Gymnema sylvestre extract (GSE) on weight loss in moderately obese subjects was evaluated by monitoring changes in body weight, body mass index (BMI), appetite, lipid profiles, serum leptin and excretion of urinary fat metabolites. HCA-SX has been shown to reduce appetite, inhibit fat synthesis and decrease body weight without stimulating the central nervous system. NBC has demonstrated its ability to maintain healthy insulin levels, while GSE has been shown to regulate weight loss and blood sugar levels.
Methods: A randomized, double-blind, placebo-controlled human study was conducted in Elluru, India for 8 weeks in 60 moderately obese subjects (ages 21–50, BMI >26 kg/m2). Subjects were randomly divided into three groups. Group A was administered HCA-SX 4667 mg, group B was administered a combination of HCA-SX 4667 mg, NBC 4 mg and GSE 400 mg, while group C was given placebo daily in three equally divided doses 30–60 min before meals. All subjects received a 2000 kcal diet/day and participated in supervised walking.
Results: At the end of 8 weeks, body weight and BMI decreased by 5–6% in both groups A and B. Food intake, total cholesterol, low-density lipoproteins, triglycerides and serum leptin levels were significantly reduced in both groups, while high-density lipoprotein levels and excretion of urinary fat metabolites increased in both groups. A marginal or non-significant effect was observed in all parameters in group C.
Conclusion: The present study shows that optimal doses of HCA-SX and, to a greater degree, the combination of HCA-SX, NBC and GSE can serve as an effective and safe weight-loss formula that can facilitate a reduction in excess body weight and BMI, while promoting healthy blood lipid levels.

Reference

Preuss, H.G., Bagchi, D., Bagchi, M., Sanyasi Rao, C.V., & Satyanarayana, S. (2004). Effects of a natural extract of (-)-hydroxycitric acid (HCA-SX) and a combination of HCA-SX plus niacin-bound chromium and Gymnema sylvestre extract on weight loss. Diabetes, Obesity, and Metabolism, 6, 171-180.

My Take

The most interesting thing about this paper is that the same research team published it in two different journals in the same year, using a slightly different title and subject group, which changed the stats but still produced the same results. This paper shows that HCA, NBC, and GSE together have the greatest effect on weight loss, more so than just taking the HCA alone. I looked up the amounts of these components in Hydroxycut and compared them to the amounts in the study. I found that it is very hard to tell exactly how much of each is actually in the product because it is not clearly listed on the label. It seems that the amounts in the product are almost equal to those researched. However, although positive gains were seen, studies still need to be done on Hydroxycut as a whole to claim that it works.

Efficacy and safety of a popular thermogenic drink after 28 days of ingestion.

2009-04-24T09:32:00.003-04:00

Roberts, M. D., Dalbo, V. J., Hassell, S. E., Stout, J. R., & Kerksick, C. M. Efficacy and safety of a popular thermogenic drink after 28 days of ingestion. Journal of the International Society of Sports Nutrition 2008, 5:19

Abstract
Background: We have recently demonstrated that consuming a thermogenic drink (TD) acutely
increases energy expenditure and serum markers of lipolysis in healthy, college-aged individuals. The purpose of this study was to determine if consuming TD over 28 days affects its acute thermogenic and lipolytic effects as well as body composition and clinical chemistry safety markers.

Methods: Sixty healthy, males (mean ± SE; 23 ± 1 years, 177 ± 2 cm, 81.7 ± 2.1 kg, 22.8 ± 1.4%
body fat; n = 30) and females (23 ± 1 years, 166 ± 2 cm, 62.1 ± 1.8 kg, 28.3 ± 1.4% body fat; n =
30) reported to the laboratory on day 0 (T1) for determination of body composition, resting
energy expenditure (REE) as well as glycerol and free fatty acid (FFA) levels before and after
ingesting either 336 ml of TD or a non-caloric, non-caffeinated placebo (PLA) drink. Following day 0, participants supplemented daily with 336 ml·day-1 of either TD or PLA and repeated identical testing procedures on day 28 (T2). Day 28 area under the curve (AUC) values were calculated for REE, FFA, and glycerol. Day 28 acute data and prolonged AUC comparisons between groups were analyzed using ANOVAs with repeated measures.

Results: Percent body fat (p = 0.02) and fat mass (p = 0.01) decreased in the TD group compared to the PLA group after 28 days. Day 28 FFA AUC values (p = 0.048) were greater in the TD group compared to the PLA group. There was no significant difference in day 28 REE AUC values (p = 0.30) or glycerol AUC values (p = 0.21), although a significant increase in REE values in the PLA group may have confounded these findings. There were no differences between groups concerning blood and clinical safety markers.

Conclusion: Within-group elevations in FFA and REE values in the TD group were still evident
following a 28-day supplementation period which may contribute to the observed decrements in
%BF. Further, prolonged TD supplementation did not alter the assessed clinical safety markers.
Future studies should examine the synergistic and independent effects of the active ingredients in addition to effects of longer ingestion periods of TD ingestion with or without exercise at
promoting and sustaining changes in body composition.

When I read articles with results like this two things come to my mind. 1) "Awesome, you can actually lose weight and look better with out doing much work!" 2) "Crap, now my clients are going to see this and think that this is all they have to do!" Which in turn leads to less money for me and the economy is bad enough man.

What concerns me the most here is that just like the article referenced these findings should be carefully considered as the present study only spanned 28 days and did not invoke dietary or exercise intervention. So we have no way of knowing if the TD did the work or if their diets and exercise manipulated the body's metabolism in order to get the results. Of course there are arguments against this by comparing pre post RBC's triglycerides etc, etc, but in essence we still don't know the external factors.

Another thing is that the media centers so much attention around aesthetics of a person's body and society has bought into it so hard that no body wants to exercise to be "more healthy" they all exercise to get that "perfect body." With these results you are telling people that they can throw out exercising ans still lose fat mass! These implications could possibly cause a huge catastrophic morbididty rate to increase over the years because if you simply lose fat mass without exercising you may not see the physiological benefits that result from consistent exercise such as increaesed RBC's, stronger cardiovascular system (heart), increased bone mineral density, muscle hypertrophy, etc, etc. This means that your body's ability to deliver oxygen to your muscles, pump blood easily, and prevent osteoporosis has not been improved. So can someone tell me why we would not want to exercise? I have the answer, because it is easier just to take a magic pill (drink) and see results. Its sad that we have been brainwashed into caring more about how we look now instead of the longevity of our health down the road. I wish it were easier for people to understand but just because you don't see or feel anything happening does not mean that your body is not getting healthier!!

I appreciate this article though because maybe by combining the drink WITH exercise and proper nutrition we as exercise physiologists and strength coaches can continue to promote longevity while our clients/athletes still SEE results and therefore will still be doing our part in making the world and its inhabitants a healthier place to live.

International Society of Sports Nutrition 6th Annual Conference and Expo

2009-04-15T17:46:00.001-04:00

GPLC improves performance!

2009-04-15T17:44:00.000-04:00

An interesting study which shows that Glycine propionyl-L-carnitine produces enhanced anaerobic work capacity with reduced lactate accumulation in resistance trained males. http://www.jissn.com/content/6/1/9/abstract

The effect of glucosamine and/or chondroitin sulfate on the progression of knee osteoarthritis

2009-04-14T20:00:00.002-04:00

Sawitzke AD, Shi H, Finco MF, Dunlop DD, Bingham CO 3rd, Harris CL, Singer NG, Bradley JD, Silver D, Jackson CG, Lane NE, Oddis CV, Wolfe F, Lisse J, Furst DE, Reda DJ, Moskowitz RW, Williams HJ, Clegg DO.

University of Utah School of Medicine, Salt Lake City, UT 84132, USA. allen.sawitzke@hsc.utah.edu

OBJECTIVE: Osteoarthritis (OA) of the knee causes significant morbidity and current medical treatment is limited to symptom relief, while therapies able to slow structural damage remain elusive. This study was undertaken to evaluate the effect of glucosamine and chondroitin sulfate (CS), alone or in combination, as well as celecoxib and placebo on progressive loss of joint space width (JSW) in patients with knee OA. METHODS: A 24-month, double-blind, placebo-controlled study, conducted at 9 sites in the United States as part of the Glucosamine/Chondroitin Arthritis Intervention Trial (GAIT), enrolled 572 patients with knee OA who satisfied radiographic criteria (Kellgren/Lawrence [K/L] grade 2 or grade 3 changes and JSW of at least 2 mm at baseline). Patients with primarily lateral compartment narrowing at any time point were excluded. Patients who had been randomized to 1 of the 5 groups in the GAIT continued to receive glucosamine 500 mg 3 times daily, CS 400 mg 3 times daily, the combination of glucosamine and CS, celecoxib 200 mg daily, or placebo over 24 months. The minimum medial tibiofemoral JSW was measured at baseline, 12 months, and 24 months. The primary outcome measure was the mean change in JSW from baseline. RESULTS: The mean JSW loss at 2 years in knees with OA in the placebo group, adjusted for design and clinical factors, was 0.166 mm. No statistically significant difference in mean JSW loss was observed in any treatment group compared with the placebo group. Treatment effects on K/L grade 2 knees, but not on K/L grade 3 knees, showed a trend toward improvement relative to the placebo group. The power of the study was diminished by the limited sample size, variance of JSW measurement, and a smaller than expected loss in JSW. CONCLUSION: At 2 years, no treatment achieved a predefined threshold of clinically important difference in JSW loss as compared with placebo. However, knees with K/L grade 2 radiographic OA appeared to have the greatest potential for modification by these treatments.

MY THOUGHTS ON THE SUBJECT...

I have been using a glucosamine/chondroitin/MSM supplement on & off now for a few years. It seems like whenever I am on it, I have no pains in my joints at all. But when I am on it for a while and begin to think I don't need it anymore, I stop consumption, and soon enough, joint pains arise. So I am unsure whether or not it is by chance that I get joint injuries when I am off joint supplements. I have done a lot of research on this subject matter, and all of the research data is equivocal. But there are a few recent studies I noticed saying that joint supplementation is ineffective, like the article posted above. So maybe they should conduct a study testing for different markers than previously used. In conclusion, I will most likely continue to use my joint supplements at low dose, simply because of its sulfur content, as sulfur seems to have quite a few health benefits.

Posted by Kevin L. Jones

The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc.

2009-04-13T19:18:00.003-04:00

Kilic M, Baltaci AK, Gunay M, Gökbel H, Okudan N, Cicioglu I.

School of Physical Education and Sports, Selçuk University, Konya, Turkey. kmkilic@yahoo.com.tr

OBJECTIVES: The present study aims to investigate how exhaustion exercise affects thyroid hormones and testosterone levels in elite athletes who are supplemented with oral zinc sulfate for 4 weeks.

METHODS: The study included 10 male wrestlers, who had been licensed wrestlers for at least 6 years. Mean age of the wrestlers who volunteered in the study was 18.70 +/- 2.4 years. All subjects were supplemented with oral zinc sulfate (3 mg/kg/day) for 4 weeks in addition to their normal diet. Thyroid hormone and testosterone levels of all subjects were determined as resting and exhaustion before and after zinc supplementation.

RESULTS: Resting TT3, TT4, FT3, FT4 and TSH levels of subjects were higher than the parameters measured after exhaustion exercise before zinc supplementation (p<0.05).>

CONCLUSION: Findings of our study demonstrate that exhaustion exercise led to a significant inhibition of both thyroid hormones and testosterone concentrations, but that 4-week zinc supplementation prevented this inhibition in wrestlers. In conclusion, physiological doses of zinc administration may benefit performance.

MY TAKE: This is a two year old study but I was interested in researching Zinc because it is believed to be important is many things from preventing premature aging of the skin, helping the healing processes, reducing duration and severity of cold symptoms, to prostate function. ZMA is commonly taken in hopes of increasing testosterone and sleep but this study used only 3g/day of zinc sulfate and showed that it improved thyroid hormones and testosterone concentrations which are important to all people but especially athletes and those who train.

Plant based dietary supplement increases urinary pH

2009-04-13T16:44:00.002-04:00

John M Berardi¹, Alan C Logan² and A Venket Rao³

Journal of the International Society of Sports Nutrition 2008, 5:20doi:10.1186/1550-2783-5-20

Abstract

Background

Research has demonstrated that the net acid load of the typical Western diet has the potential to influence many aspects of human health, including osteoporosis risk/progression; obesity; cardiovascular disease risk/progression; and overall well-being. As urinary pH provides a reliable surrogate measure for dietary acid load, this study examined whether a plant-based dietary supplement, one marketed to increase alkalinity, impacts urinary pH as advertised.

Methods

Using pH test strips, the urinary pH of 34 healthy men and women (33.9 +/- 1.57 y, 79.3 +/- 3.1 kg) was measured for seven days to establish a baseline urinary pH without supplementation. After this initial baseline period, urinary pH was measured for an additional 14 days while participants ingested the plant-based nutritional supplement. At the end of the investigation, pH values at baseline and during the treatment period were compared to determine the efficacy of the supplement.

Results

Mean urinary pH statistically increased (p = 0.03) with the plant-based dietary supplement. Mean urinary pH was 6.07 +/- 0.04 during the baseline period and increased to 6.21 +/- 0.03 during the first week of treatment and to 6.27 +/- 0.06 during the second week of treatment.

Conclusion

Supplementation with a plant-based dietary product for at least seven days increases urinary pH, potentially increasing the alkalinity of the body.

MY TAKE: Acidosis can not only destroy bone integrity and other health aspects but it can worsen your recovery and performance from exercise (which produces a metabolic acidosis). Maintaining a healthy diet rich in vegetables and fruit can improve body composition and performance. So even while strongmen and heavy weight powerlifters scoff at fruits and veggies because they need extra calories, they could actually be hurting themselves in doing so. And they might actually need way more because they eat so much. A plant-based supplement could be an easy alternative to consuming Fs & Vs all day long to enhancing gains in athletes and normal active people alike. Although, it should not be their sole form and can not necessarily be substituted for whole fresh veggies and fruits.

Glycine propionyl-L-carnitine produces enhanced anaerobic work capacity with reduced lactate accumulation in resistance trained males

2009-04-13T15:57:00.002-04:00

Patrick L Jacobs , Erica R Goldstein , Will Blackburn , Ishan Orem and John J Hughes

Journal of the International Society of Sports Nutrition 2009, 6:9doi:10.1186/1550-2783-6-9

Abstract (provisional)

Background

Recent research has indicated that short term administration of glycine propionyl-L-carnitine (GPLC) significantly elevates levels of nitric oxide metabolites at rest and in response to reactive hyperaemia. However, no scientific evidence exists that suggests such supplementation enhances exercise performance in healthy, trained individuals. The purpose of this study was to examine the effects of GPLC on the performance of repeated high intensity stationary cycle sprints with limited recovery periods in resistance trained male subjects.

Methods

In a double-blind, placebo-controlled, cross-over design, twenty-four male resistance trained subjects (25.2 +/- 3.6 years) participated in two test sessions separated by one week. Testing was performed 90 minutes following oral ingestion of either 4.5 grams GPLC or 4.5 grams cellulose (PL), in randomized order. The exercise testing protocol consisted of five 10-second Wingate cycle sprints separated by 1-minute active recovery periods. Peak (PP) and mean values (MP) of sprint power output and percent decrement of power (DEC) were determined per bout and standardized relative to body mass. Heart rate (HR) and blood lactate (LAC) were measured prior to, during and following the five sprint bouts.

Results

Significant main effects (p < p =" 0.09)">

Conclusions

These findings indicate that short-term oral supplementation of GPLC can enhance peak power production in resistance trained males with significantly less LAC accumulation.

MY TAKE: GPLC was originally developed for heart patients but it seems now that it can be beneficial to anaerobic athletes. With all those so-call "NO" products out there that don't really work its exciting to see this new supplement and the promise it shows. Having participated in this study myself, even though I didn't know what when I was taking GPLC or the placebo I could feel the effects and new it when I took the GPLC. After the study I began to use the product during weight lifting session and got tremendous pumps especially in my arms and for some reason my lats. My recovery time seemed to be much better as well. But this study was done using repeated wingate's of 10 sec and I am not a cyclist but it obviously was able to be applied to the weight room. This supplement could be a nice alternate to illegal and unhealthy drugs for bodybuilding such as insulin, which is very dangerous to use, as well as enhancing athletic performance.

Milk: the new sports drink? A Review

2009-04-06T14:25:00.002-04:00

Roy, B. Milk: the new sports drink? A Review.
Journal of the International Society of Sports Nutrition 2008, 5:15

Abstract:
There has been growing interest in the potential use of bovine milk as an exercise beverage, especially during recovery from resistance training and endurance sports. Based on the limited research, milk appears to be an effective post-resistance exercise beverage that results in favourable acute alterations in protein metabolism. Milk consumption acutely increases muscle protein synthesis, leading to an improved net muscle protein balance. Furthermore, when post-exercise milk consumption is combined with resistance training (12 weeks minimum), greater increases in muscle hypertrophy and lean mass have been observed. Although research with milk is limited, there is some evidence to suggest that milk may be an effective post-exercise beverage for endurance activities. Low-fat milk has been shown to be as effective, if not more effective, than commercially available sports drinks as a rehydration beverage. Milk represents a more nutrient dense beverage choice for individuals who partake in strength and endurance activities, compared to traditional sports drinks. Bovine low-fat fluid milk is a safe and effective post exercise beverage for most individuals, except for those who are lactose intolerant. Further research is warranted to better delineate the possible applications and efficacy of bovine milk in the field of sports nutrition.

I've often snickered at all the advertised sports drinks that are available in all the different flavors and claims that they are the superior recovery drink. Consumers often pay close to $2-3 dollars for a 20 oz sport drink and then gawk at when prices for dairy products shoot through the roof. The most often justification I hear for buying the pricey sports drinks is that they are designed to enhance recovery so the consumer needs to drink it in order to get better at their sport. In high school, our coach always told us to drink a glass of chocolate milk after the workout and a lot of us players didn't believe too much in what he said but knowing what I know now I wish I had taken his words into consideration because in the long run I could've saved a lot of money up till now.

Elliot et al. investigated the influence of consuming differing
milk beverages on the protein metabolic response following
an acute bout of resistance exercise this study did
not determine what contributed to the change in net balance
(change in synthesis, change in breakdown, or both),
however, the evidence did show that protein metabolism
was enhanced with a single bolus intake of milk after the
resistance exercise. (Roy)

Given the amount of studies that have been recently conducted on the effectiveness of increased muscle protein synthesis it should have been obvious for years that milk would most likely be one of the best recovery shakes especially when mixed with a sweetener such as chocolate, and who doesn't enjoy a tall glass of chocolate milk? (Don't answer if you don't) I was told once that the estimated breakdown of whey protein is about 4 hours and casein 8 hours therefore if you were to take a cup of chocolate milk (or just regular milk) it would help prevent your body from going into catabolism as quickly as it would and then if you take some more after the work out and get a meal in you with in an hour then you basically have set yourself up to stop catabolism in its tracks. Of course this is all theoretical, and has not been proven with out a doubt at least this up to this point.

Overall it seems as though mom has been right all these years after all. Maybe we should stop being led by the hand to believe that all these magical drinks and supplements are going to lead us to vicotry when in fact some of the best nutrients have been in our fridge for all our lives.

Caffeine and marathon running

2009-04-03T23:48:00.003-04:00

Sports Med. 1985 May-Jun;2(3):165-74.Links
Caffeine and endurance performance.

Powers SK, Dodd S.
The belief among athletes that caffeine is an ergogenic aid is common, and several governing bodies of sport have barred use of the drug during competition. At the cellular level, caffeine has been implicated to affect the translocation of calcium in muscle, promote an increase in cellular levels of cyclic AMP and cause a blockade of adenosine receptors in the central nervous system. The general systemic effect of caffeine is to cause central nervous system arousal, mobilisation of free fatty acids and other metabolites, and possibly enhance the contractile status of muscle. At present, the scientific community remains divided as to whether caffeine ingestion will indeed produce an ergogenic effect upon sport performance. Some evidence suggests that caffeine may improve performance in events relying upon strength and power; however, the lack of in vivo research in humans makes it difficult to form firm conclusions. In addition, reports concerning caffeine's effect on VO2max and performance during incremental exercise are not in agreement. On the other hand, recent studies suggest that caffeine might indeed have ergogenic potential in endurance events (e.g. marathon running). It is hypothesised that the mechanism behind these findings is related to the increased availability of free fatty acids for muscle metabolism which has a glycogen-sparing effect.

The Berrones Analysis:

In the FAU laboratory about a week ago, particularly that of Room 408, there was a photo shoot with the winner of the A1A marathon. The woman is going to be on the cover of Inside Triathlete, apparently a premier magazine for athletes of this kind. I asked her if she supplemented with caffeine; then I asked her what her best marathon time was. She told me 3:15:00 and no.

I thought the data was clearly in about caffeine and its effects on improving aerobic performance. The article that I posted here was investigated nearly 25 years ago. The authors list that there is contradictory evidence surrounding the efficacy of caffeine and its effects on aerobic performance. I think looking at an article of this kind, and then comparing it to what we have figured out in the interim is an interesting exercise. Numerous studies have listed the benefits, i.e., increased time to exhaustion, decrease RPE, glycogen-sparing due to FFA mobilization, etc. Needless to say, the woman said she would "look into it"... Hopefully she doesn't look for "it" in a magazine.

Effects of beta-hydroxy-beta-methylbutyrate and creatine monohydrate supplementation on the aerobic and anaerobic capacity of highly trained athletes.

2009-04-03T14:39:00.002-04:00

O'Connor DM, Crowe MJ.

Institute of Sport and Exercise Science, James Cook University, Australia.

AIM: The aim of this study was to investigate the effects of 6 wks oral supplementation of beta-hydroxy-beta-methylbutyrate (HMB) and a mixture of HMB and creatine monohydrate (HMBCr) on aerobic and anaerobic capacity in highly trained athletes. It was hypothesised that HMB and HMBCr would have positive effects on aerobic and anaerobic power. METHODS: A prospective study involving a repeated measures design was utilised where subjects underwent testing prior to, and immediately after, a 6 wks supplementation period. Elite, male rugby league players (n=27) were divided into 3 groups, a control group (n=6), a HMB group (3 g/d; n=10) and a HMBCr group (3 g/d HMB + 3 g/d Cr; n=11). Testing involved a multistage fitness test to determine aerobic power and a 60 sec maximal cycle test to determine anaerobic capacity. Peak power, total work and peak lactate levels were measured in the anaerobic cycle test. RESULTS: Two-way repeated measures ANOVA revealed no effect of HMB or HMBCr on any of the measured parameters in comparison to the control group. CONCLUSION: Aerobic and anaerobic ability of highly trained male athletes is unaffected by 6 wks oral supplementation with HMB or a combination of HMB and creatine monohydrate.

My thoughts... The key phrase in this study is "highly trained athletes". I recently did a ton of research on the effects of creatine on highly trained athletes, and it seems that they do not benefit as much as recreational athletes would. For most studies, researchers use "weekend athletes", and an occasional collegiate athlete, but never any professional athletes (or as far as i know, I've never seen a study done on pro sports players). So my guess is that maybe the body can become more efficient in using its energy systems, such as the phosphocreatine system, and over time, be able to use them to their maximum potential without having to introduce exogenous supplementation.

Posted by KEVIN JONES

An exhausted subject matter: protein and resistance training.

2009-03-31T11:27:00.003-04:00

Dietary protein safety and resistance exercise: what do we really know?
Lonnie M Lowery, Lorena Devia
Journal of the International Society of Sports Nutrition 2009, 6:3 (12 January 2009)

Resistance trainers continue to receive mixed messages about the safety of purposely seeking ample dietary protein in their quest for stimulating protein synthesis, improving performance, or maintaining health. Despite protein's lay popularity and the routinely high intakes exhibited by strength athletes, liberal and purposeful protein consumption is often maligned by "experts". University textbooks, instructors, and various forms of literature from personal training groups and athletic organizations continue to use dissuasive language surrounding dietary protein. Due to the widely known health benefits of dietary protein and a growing body of evidence on its safety profile, this is unfortunate. In response, researchers have critiqued unfounded educational messages. As a recent summarizing example, the International Society of Sports Nutrition (ISSN) Position Stand: Protein and Exercise reviewed general literature on renal and bone health. The concluding remark that "Concerns that protein intake within this range [1.4 – 2.0 g/kg body weight per day] is unhealthy are unfounded in healthy, exercising individuals." was based largely upon data from non-athletes due to "a lack of scientific evidence". Future studies were deemed necessary. This assessment is not unique in the scientific literature. Investigators continue to cite controversy, debate, and the lack of direct evidence that allows it. This review discusses the few existing safety studies done specific to athletes and calls for protein research specific to resistance trainers. Population-specific, long term data will be necessary for effective education in dietetics textbooks and from sports governing bodies.

The Berrones Analysis:

Disputing data is what science is all about. However, when the lay person and/or the scientist fabricate lies concerning the efficacy of supplements, methodologies, etc., well then we have a problem. This article focuses on protein intake, renal function, and how all that relates to the athlete. The problem with this article, and it points it out poignantly, is that John Q. Public is often times misinformed. Thus, criticism increases ad nauseam, and it becomes the responsibility of the scientist to rectify what is true and confound what is invalid. Sadly, the concept of "guilty until proven innocent" holds true with respect to protein intake and the healthfulness of the athlete. I suppose if the sedentary population carried more of their weight--no pun intended--then the rest of us would be able to live our lives without hearing criticism from the diseased denizens of the United States. Just my .02.

Carbohydrate-Protein Drinks Do Not Enhance Recovery From Exercise-Induced Muscle Injury

2009-03-30T09:45:00.002-04:00

Michael S. Green, Benjamin T. Corona, J. Andrew Doyle, and Christopher P. Ingalls
International Journal of Sport Nutrition and Exercise Metabolism, 2008, 18, -18

This study examined the effects of carbohydrate (CHO), carbohydrate-protein (CHO+PRO), or placebo (PLA) beverages on recovery from novel eccentric exercise. Female participants performed 30 min of downhill treadmill running (–12% grade, 8.0 mph), followed by consumption of a CHO, CHO+PRO, or PLA beverage immediately, 30, and 60 min after exercise. CHO and CHO+PRO groups (n = 6 per group) consumed 1.2 g · kg body weight–1 · hr–1 CHO, with the CHO+PRO group consuming an additional 0.3 g · kg body weight–1 · hr–1 PRO. The PLA group (n = 6) received an isovolumetric noncaloric beverage. Maximal isometric quadriceps strength (QUAD), lower extremity muscle soreness (SOR), and serum creatine kinase (CK) were assessed preinjury (PRE) and immediately and 1, 2, and 3 d postinjury to assess exercise-induced muscle injury and rate of recovery. There was no effect of treatment on recovery of QUAD (p = .21), SOR (p = .56), or CK (p = .59). In all groups, QUAD was reduced compared with
PRE by 20.6% ± 1.5%, 17.2% ± 2.3%, and 11.3% ± 2.3% immediately, 1, and 2 d postinjury, respectively (p < .05). SOR peaked at 2 d postinjury (PRE vs. 2d, 3.1 ± 1.0 vs. 54.0 ± 4.8 mm, p < .01), and serum CK peaked 1 d postinjury
(PRE vs. 1 d, 138 ± 47 vs. 757 ± 144 U/L, p < .01). In conclusion, consuming a CHO+PRO or CHO beverage immediately after novel eccentric exercise failed to enhance recovery of exercise-induced muscle injury differently than what was observed with a PLA drink.

My Take:
It appears from this research that severe downhill running for at least 30 minutes will produce enough muscle damage that a protein carbohydrate drink will not enhance recovery any faster than a placebo.
This was an acute intervention of recreational women who trained 1-5hrs/wk at low to moderate intensity. I seems pretty reasonable that that type of eccentric activity would produce such muscle injury rather than microscopic damage that a protein/carbohydrate would not produce a significant enhance in recovery.
So take home message if you decide to run for an extened period of time downhill every once in a while expect to be very sore for a few days, even if you go through a whole case of accelerade.

Effect of Betaine Supplementation on Power Performance and Fatigue

2009-03-28T12:44:00.000-04:00

A recent study tested 24 recreationally active male subjects on muscle endurance, power performance and rate of fatigue after supplementing with Betaine.
Subjects were tested 3 times; prior to supplementation, after 7 days of supplementation and after 14 days of supplementation. Each testing period was two days long. On day 1 vertical jump power and bench press throw was assessed to measure power performance. Additionally subjects had to do as many repetitions as possible at 75% of their one repetition max (1-RM). On the second day subjects were performing a Wingate Test to measure anaerobic power.
Results were surprising; no differences occurred in total repetitions performed to exhaustion in the bench press exercise but significant differences were observed in total number of repetitions performed in the squat exercises. In general, no significant change between supplemented and placebo group occurred in peak power, mean power, rate of fatigue and total work.
The authors concluded that Betaine ingestion can significantly improve muscle endurance in lower body workout. Improvements may be seen within one week of supplementation.

Background: Betaine supplementation in animals has shown increased growth and reduced body fat in pigs, it improved recovery in horses and has shown to protect fish moving form varying salinity waters by acting as an osmolite. In humans studies have not been as promising as in animals yet. One study tested treadmill running in heat but failed to report any ergogenic benefit of Betaine in regard to time to exhaustion. Another study tested 14 days Betaine supplementation on strength and power performeance and found no significant changes in repetitions in squat and bench press exercises (muscle endurance) but they found significant changes in the power output measurements. This study is controversial to the recent study by Jay R Hoffman mentioned above.

It is difficult to draw a conclusion of Betaine supplementation yet. More studies have to be done, studies which include maybe even a structured training along with supplementation to see more clearly the effects of Betaine on power and endurance components. So far we can assume that Betaine might have ergogenic potential after consuming it already only for a week.

Improved Endurance capacity following chocolate milk consumption !! Most excellent!

2009-03-24T15:57:00.001-04:00

March 24, 09
Improved Endurance capacity following chocolate milk consumption compared with two commercially available sports drinks. Kevin Thomas, Penelope Morris and Emma Stevenson. Applied Physiology, Nutrition and Metabolism. Vol 34 . 2009.
Abstract:
This study examined the effects of 3 recovery drinks on endurance performance following glycogen depleting exercise. Nine trained male cyclists performed 3 experimental trials, in a randomized counter balanced order, consisting of a glycogen depleting trial, a 4hour recovery period and a cycle to exhaustion at 70% power at maximal oxygen uptake.. At 0 and 2 hours into the recovery period, participants consumed chocolate milk (CM), a carbohydrate replacement drink (CR), or a fluid replacement drink (FM). Participants cycled 51 and 43% longer after ingesting the CM than after the CR or FR. CR is an effective recovery aid after prolonged endurance exercise for subsequent exercise at low to moderate intensities.
My take on it:
Well, this study was done by Mars, and I am pretty sure they have a chocolate milk product for sale in the UK! I have several athletes who do use chocolate milk post exercise and swear by it. It makes sense to me that it would aid with recovery as it contains both carbs and protein which when combined together enhance both glycogen re-synthesis and muscle repair and have a synergistic response. 8oz of milk contains 200 cals and about 31g carbs and 8g protein; an almost perfect 4:1 ratio! Additionally, the milk may increase free fatty acids which may help to explain why the subsequent exercise time to failure (TTF) was longer in the CM group. I do think that the same study should be done with a higher intensity TTF trial. And in the meantime, for athletes performing ultraendurance training, I would recommend a protocol that included all 3 (CM, CR, and FR) as their calorie intake needs are higher anyway and the amount of fluid lost through sweat is no doubt higher.

Resistance training with soy vs. whey protein supplements in hyperlipidemic males

2009-03-21T16:33:00.002-04:00

Carol A. DeNysschen, Harold W. Burton, Peter J. Horvath, John A. Leddy and Richard W. Browne

Journal of the International Society of Sports Nutrition 2009, 6:8doi:10.1186/1550-2783-6-8


Published:	11 March 2009

Abstract (provisional)

Background

Most individuals at risk for developing cardiovascular disease (CVD) can reduce risk factors through diet and exercise before resorting to drug treatment. The effect of a combination of resistance training with vegetable-based (soy) versus animal-based (whey) protein supplementation on CVD risk reduction has received little study. The study's purpose is to examine the effects of 12 weeks of resistance exercise training with soy versus whey protein supplementation on strength gains, body composition and serum lipid changes in overweight, hyperlipidemic men.

Methods

Twenty-eight overweight, male subjects (BMI 25-30) with serum cholesterol >200 mg/dl were randomly divided into 3 groups (placebo (n=9), and soy (n=9) or whey (n=10) supplementation) and participated in supervised resistance training for 12 weeks. Supplements were provided in a double blind fashion.

Results

All 3 groups had significant gains in strength, averaging 47% in all major muscle groups and significant increases in fat free mass (2.6%), with no difference among groups. Percent body fat and waist-to-hip ratio decreased significantly in all 3 groups an average of 8% and 2%, respectively, with no difference among groups. Total serum cholesterol decreased significantly, again with no difference among groups.

Conclusions

Participation in a 12 week resistance exercise training program significantly increased strength and improved both body composition and serum cholesterol in overweight, hypercholesterolemic men with no added benefit from protein supplementation.

MY TAKE:

This paper seems to be pretty basic. It does conclusively show what we all know to be true: resistance training will significantly improve body composition and health markers especially in those that are untrained and overweight. It specifically looked at the additional benefits of protein supplementation of whey vs. soy. Its understandable that there would be no difference between soy and whey in these men but what was remarkable to me is that the no protein supplementation group had the same benefits. This could be due to the fact that the benefits seen from weight training are going to be huge no matter what because they are so untrained and overweight that you wouldn't be able to see the significantly additional benefits from protein supplementation until they are no longer novices. It would be interesting to me to see a long term study of soy vs. whey vs. none, such as a 1-2 year study that examined the differences in body comp and serum cholesterol.

Dietary supplement increases plasma norepinephrine, lipolysis, and metabolic rate in resistance trained men

2009-03-11T10:44:00.002-04:00

Richard J Bloomer, Kelsey H Fisher-Wellman, Kelley G Hammond, Brian K Schilling, Adrianna A Weber and Bradford J Cole

Abstract
Background: Dietary supplements targeting fat loss and increased thermogenesis are prevalent within the sport nutrition/weight loss market. While some isolated ingredients have been reported to be efficacious when used at high dosages, in particular in animal models and/or via intravenous delivery, little objective evidence is available pertaining to the efficacy of a finished product taken by human subjects in oral form. Moreover, many ingredients function as stimulants, leading to increased hemodynamic responses. The purpose of this investigation was to determine the effects of a finished dietary supplement on plasma catecholamine concentration, markers of lipolysis, metabolic rate, and hemodynamics. Methods: Ten resistance trained men (age = 27 ± 4 yrs; BMI = 25 ± 3 kg· m-2; body fat = 9 ± 3%; mean ± SD) ingested a dietary supplement (Meltdown®, Vital Pharmaceuticals) or a placebo, in a random order, double blind cross-over design, with one week separating conditions. Fasting blood samples were collected before, and at 30, 60, and 90 minutes post ingestion and were assayed for epinephrine (EPI), norepinephrine (NE), glycerol, and free fatty acids (FFA). Area under the curve (AUC) was calculated for all variables. Gas samples were collected from 30–60 minutes post ingestion for measurement of metabolic rate. Heart rate and blood pressure were recorded at all blood collection times. Results: AUC was greater for the dietary supplement compared to the placebo for NE (1332 ± 128 pg·mL-1·90 min-1 vs. 1003 ± 133 pg·mL-1·90 min-1; p = 0.03), glycerol (44 ± 3 ìg·mL-1·90 min-1 vs. 26 ± 2 ìg·mL-1·90 min-1; p< p =" 0.0003)."> 0.05). For all variables, values were highest at 90 minutes post ingestion. Total kilocalorie expenditure during the 30 minute collection period was 29.6% greater (p = 0.02) for the dietary supplement (35 ± 3 kcal) compared to placebo (27 ± 2 kcal). A condition main effect was noted for systolic blood pressure (p = 0.04), with values increasing from 117 ± 2 mmHg to 123 ± 2 mmHg with the dietary supplement, while remaining unchanged for placebo. No other hemodynamic changes were noted (p > 0.05).
Conclusion: The dietary supplement results in an acute increase in plasma NE and markers of lipolysis, as well as metabolic rate. This occurs without altering hemodynamic variables in a clinically significant manner. Intervention studies to determine the impact of this dietary supplement on weight/fat loss are warranted.

My Take:
It appears that during this study Meltdown was successful at increasing plasma Norephinrine (NE) levels which coincided with the increase of glycerol. NE is a key factor in the breakdown of triglycerides into fatty acids and glycerol (lipolysis). It appears from this study that these effects take 90 minutes to begin working. I am sure that on the bottle of the product it recommends that you ingest 90 minutes prior to exercise to maximize your body's utilization of those liberated fatty acids. The authors also noted in their conclusion that this product increase
in metabolic rate despite a minimal increase in heart rate and systolic blood pressure. This may be beneficial to some people who avoid taking supplements because of the rapid heart rate and inc. in blood pressure that gives them headaches. However I caution that this study was designed using resistance trained males, so females keep that in mind.

Call for submissions on new audio web site

2009-03-09T20:59:00.005-04:00

Hello All,
I'm posting to let ISSN blog readers know that the new "audio library" web site I've started with some colleagues is calling for self-recorded audio submissions (300-500 word compositions read into a microphone, similar to what one hears on National Public Radio). Details can be found on the site (www.IronRadio.org). Editorials will be considered for any sports nutrition and resistance training topic.

Those here who would like to be a guest on the site's flagship podcast (of the same name) may also email Lonman7@hotmail.com. The podcast includes a discussion about the guest and his/ her recent projects and also includes a topic of the week (typically relevant to the guest's expertise) and live emails or call-ins.

The purpose of the site and the show is to be a bit more "academic" than most of the existing power sport / sports nutriton podcasts. The site itself (which is bigger than the main podcast, per se) already has a collection of saved audio from the early days of podcasting. Hopefully it can become a free reference site for those who need answers - or would like to provide some of their own.

Very best,
LL

Green Tea, Energy Expenditure, and Fat Oxidation

2009-03-09T08:28:00.001-04:00

ABSTRACT
Background: Current interest in the role of functional foods in
weight control has focused on plant ingredients capable of interfering
with the sympathoadrenal system.
Objective: We investigated whether a green tea extract, by
virtue of its high content of caffeine and catechin polyphenols,
could increase 24-h energy expenditure (EE) and fat oxidation
in humans.
Design: Twenty-four–hour EE, the respiratory quotient (RQ), and
the urinary excretion of nitrogen and catecholamines were measured
in a respiratory chamber in 10 healthy men. On 3 separate
occasions, subjects were randomly assigned among 3 treatments:
green tea extract (50 mg caffeine and 90 mg epigallocatechin gallate),
caffeine (50 mg), and placebo, which they ingested at
breakfast, lunch, and dinner.
Results: Relative to placebo, treatment with the green tea extract
resulted in a significant increase in 24-h EE (4%; P < 0.01) and
a significant decrease in 24-h RQ (from 0.88 to 0.85; P < 0.001)
without any change in urinary nitrogen. Twenty-four–hour urinary
norepinephrine excretion was higher during treatment with
the green tea extract than with the placebo (40%, P < 0.05).
Treatment with caffeine in amounts equivalent to those found in
the green tea extract had no effect on EE and RQ nor on urinary
nitrogen or catecholamines.
Conclusions: Green tea has thermogenic properties and promotes
fat oxidation beyond that explained by its caffeine content
per se. The green tea extract may play a role in the control of
body composition via sympathetic activation of thermogenesis,
fat oxidation, or both. Am J Clin Nutr 1999;70:1040–5.

Reference
Dulloo, A. G., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., & Chantre, P. (1999). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation. American Journal of Clinical Nutrition, 70, 1040–1045.

My Take
This one of four studies listed on the Hydroxcut website to support their product. This study was done six years prior to the study I reported on previously (Berube-Patent et al., 2005), and was very similar. It was suggested that interfering with the sympathetic nervous system (SNS) and its neurotransmitter norepinephrine would help in weight loss because thermogenesis and fat oxidation are under the control of the SNS. Certain plants are thought to have a thermogenic effect by interfering with catecholamine release and activity.

Here is a little background paraphrased from the paper…

Green tea is made from unfermented Camellia sinensis leaves and contains polyphenol, which is a chemical that occurs naturally in some plants. A type of polyphenol is flavonoids, which is thought to have a health benefit due to containing catechins. Green tea contains the highest amount of catechins of all the teas because of how it is processed. Four polyphenol catechins in green tea are: gallocatechin (GC), epigallocatechin (EGC), epicatechin (EC), and epigallocatechin gallate (EGCG). In a given cup of tea, there can be between 80 to 100 mg of polyphenols. In addition, Green tea also contains about 50 mg of caffeine per cup.

Caffeine inhibits the phosphodiesterase-induced breakdown of cyclic AMP (cAMP), meaning that there is more cAMP. cAMP is an intracellular mediator for the actions of catecholamines on thermogenesis. Caffeine also helps to decreases adenosine leading to reduced central nervous system fatigue, this in turn causes an increased norepiephrine release. An enzyme called COMT breaks down norepinephrine at the synaptic junctions, this along with phosphodiesterases, adenosine, and certain prostaglandins help to regulate the amount of norepinephrine and its interactions with adrenoceptors. However, COMT can be inhibited by tea polyphenols which would prolonged the effect of norepiephrine on thermogenesis and fat metabolism. This was seen in the study by increased norepiephrine in the urine in the Green Tea group due to less breakdown of norepiphrine and an increased amount in the circulation. The researcher’s proposed mechanism for the results was that the catechins inhibited COMT, which increased the life of norepinephrine. Also, caffeine inhibited phosphodiesterases and increased the life of cAMP which overall increased norepiephrine’s effect on thermogenesis.

Overall this paper proves that Green Tea Extract increases fat metabolism, thermogenesis, and can aid in body composition changes, as well as provides mechanisms to explain these finding; however, I think it is important to see if it actually is applicable to the brand Hydroxcut. In the study subjects received one of three treatments, 1) green tea extract containing 50 mg of caffeine and 90 mg of ECGC, 2) 50 mg of caffeine, or 3) a placebo. All three treatments were taken three times per day for totals of: 1) 150 mg caffeine and 270 mg of ECGC, 2) 150 mg caffeine, no ECGC and 3) no caffeine or ECGC. Hydroxycut is also meant to be taken three times per day, and contains the following: at least 600 mg of caffeine/day and at least 351 mg of ECGC per day. More of both are included, but it is hard to quantify the exact amount due to how the ingredients are listed on the label, see http://www.hydroxycut.com/products/hydroxycut/hydroxycut_faqs.shtml. Comparing the researched amount, and the amount included in the product, it is seen that the product includes more than what was need to increase energy expenditure 4% in the study, therefore I would think there is a possibility the product can increase energy expenditure even more. On the other hand, in the study it was shown that the increased energy expenditure was not accompanied by an increase in heart rate, but that was at a dose lower than what is seen in the product, so this can possibly be a concern. It is interesting that after 10 years on the market, Hydroxcut has no listed scientific reviewed studies on the website or indexed in PubMed looking at the combination of ingredients in their product, instead they sight research (that is 10 years old) on key ingredients as their proof that it works. Perhaps, the company does not want consumers to know how the ingredients actually interact and work together. In conclusion, I think that Green Tea Extract has beneficial effects on weight loss, and while Hydroxcut may too; more research needs to be done.

The Arnold Experience: More Than You Can Imagine

2009-03-08T18:38:00.004-04:00

This weekend was my first time at The Arnold - a show that combines bodybuilding, fitness and figure competitions with an Expo hall that resembles New Years on Times Square and the educational sessions of the Strength Summit sponsored by StrengthPro. From Irish Dancing to Table Tennis to the Strong Man Competition, there is certainly something for everyone and thousands upon thousands of people descended upon the Convention Center in Columbus, OH for the show.

What astounded me the most was the plethora of people who were waiting in long lines to get samples of protein powders, bars, fat burners or other supplements. People from every walk of life and and of every age - from young teens to the elderly. One thing is clear about all of them - they are clearly interested in improving their health and physique. And, this got me thinking more about the term bodybuilder and my conversations with Kris Gethin. Kris has always emphasized that a bodybuilder isn't just an IFBB pro. But, a bodybuilder is anyone who works on their body, takes the right supplements and attempts to eat a good diet is a bodybuilder. See more at: http://www.bodybuilding.com/fun/bbmindupdate.php?day=7

Another very interesting thing about the show was how incredibly nice and personable all of the fitness and figure models and bodybuilders were. People like Mike Brown and Anthony Presciano not only took their time to say hello and smile to everyone but also take pictures with dozens of people every day.

The Arnold is certainly a show that offers something for everyone. If you missed it, check out the videos from bodybuilding.com or vpx.com or log on to facebook and check out the ISSN page for pictures.

Sesamin, a sesame lignan, is a potent inducer of hepatic fatty acid oxidation in the rat.

2009-03-03T15:25:00.002-05:00

Ashakumary L, Rouyer I, Takahashi Y, Ide T, Fukuda N, Aoyama T, Hashimoto T, Mizugaki M, Sugano M.

Laboratory of Nutrition Biochemistry, National Food Research Institute, Ministry of Agriculture, Forestry and Fisheries, Tsukuba, Japan.

The effects of sesamin, one of the most abundant lignans in sesame seed, on hepatic fatty acid oxidation were examined in rats that were fed experimental diets containing various amounts (0%, 0.1%, 0.2%, and 0.5%) of sesamin (a 1:1 mixture of sesamin and episesamin) for 15 days. Dietary sesamin dose-dependently increased both mitochondrial and peroxisomal palmitoyl-coenzyme A (CoA) oxidation rates. Mitochondrial activity almost doubled in rats on the 0.5% sesamin diet. Peroxisomal activity increased more than 10-fold in rats fed a 0.5% sesamin diet in relation to rats on the sesamin-free diet. Dietary sesamin greatly increased the hepatic activity of fatty acid oxidation enzymes, including carnitine palmitoyltransferase, acyl-CoA dehydrogenase, acyl-CoA oxidase, 3-hydroxyacyl-CoA dehydrogenase, enoyl-CoA hydratase, and 3-ketoacyl-CoA thiolase. Dietary sesamin also increased the activity of 2,4-dienoyl-CoA reductase and delta3,delta2-enoyl-CoA isomerase, enzymes involved in the auxiliary pathway for beta-oxidation of unsaturated fatty acids dose-dependently. Examination of hepatic mRNA levels using specific cDNA probes showed a sesamin-induced increase in the gene expression of mitochondrial and peroxisomal fatty acid oxidation enzymes. Among these various enzymes, peroxisomal acyl-CoA oxidase and bifunctional enzyme gene expression were affected most by dietary sesamin (15- and 50-fold increase by the 0.5% dietary level). Sesamin-induced alterations in the activity and gene expression of carnitine palmitoyltransferase I and acyl-CoA oxidase were in parallel with changes in the mitochondrial and peroxisomal palmitoyl-CoA oxidation rate, respectively. In contrast, dietary sesamin decreased the hepatic activity and mRNA abundance of fatty acid synthase and pyruvate kinase, the lipogenic enzymes. However, this lignan increased the activity and gene expression of malic enzyme, another lipogenic enzyme. An alteration in hepatic fatty acid metabolism may therefore account for the serum lipid-lowering effect of sesamin in the rat.

>>>> Posted by Kevin L Jones

Someone told me about Sesamin recently, and I'd never heard of it, so I did some research on it. There are multiple studies confirming that Sesamin increases hepatic lipid oxidation. It also increases overall lipid oxidation, helping to burn more fat as a fuel source rather than CHO. The thing I liked about it most is that it helps rid the liver of fat build-up. CLA, another supplement that helps increases FFA mobilization, has been shown to increase FA build-up in the liver. But taken along with Sesamin, I think that not only will you now have two compounds working together to increase lipid oxidation, but now you can prevent the build-up of fats in the liver.

More About Hydroxycut...

2009-03-02T12:21:00.002-05:00

Abstract:
http://www.hydroxycut.com/products/research/pdf/Berube-Parent.pdf

References:
Berube-Patent, S., Pelletier, C., Core, J., & Tremblay, A. (2005). Effects of encapsulated green tea and Guarana extracts containing a mixture of epigallocatechin-3-gallate and caffeine on 24h energy expenditure and fat oxidation in men. British Journal of Nutrition, 94, 432-436.

My Take:
This study is listed on the Hydroxycut website as supporting evidence that their product works, due to two of its key ingredients: 1) Guarana, which contains caffeine and 2) Green Tea, which contains epigallocatechin-3-gallate (EGCG), and caffeine. Green tea contains catechins which have antioxidant properties, such as aiding in the fight against cardiovascular disease, some cancers, and most recently obesity; EGCG is the most abundant catechin in green tea. In addition, 3-5% of Green Tea’s dry weight is caffeine.
Right away being on their website, I wonder what came first: the money to support the study via Hydroxcut’s company, or the study that happens to support the product. Either way, the study seems legitimate. The main research question was: What is the best combination of caffeine and EGCG to produce a significant increase in energy expenditure and fat oxidation without producing negative cardio-stimulatory side effects (increases in blood pressure and heart rate).
Details of study design and specific outcomes can be found in the paper, however generally the 14 male subjects sent 5 separate 24 hour occasions in a metabolic chamber in order to determine the effects of various mixtures of caffeine and EGCG. The EGCG content was determined by using 45% the dry weight of Green Tea, while the caffeine content was determined from Guarana. This is a limitation to the study design considering that both Green Tea and Guarana had other unknowns in them, including additions catechins and caffeine. Three measured values were determined to be significantly different: 24 hour energy expenditure, 24 hour diastolic blood pressure, and carbohydrate oxidation. 24 hour energy expenditure was significantly different that the placebo, proving that these ingredient can aid in weight loss.
In addition, key findings were that beyond a certain threshold, the EGCG content of a compound only produces a small, non-significant additional increase in 24 hour energy expenditure, so it in not clinically beneficial to increase the EGCG content at the expense of also increasing the negative cardio-stimulatory effects. Negative cardio-stimulatory side effects include an increase in heart rate and blood pressure, two things regular exercise has been shown to reduce; therefore exercise, in addition to the supplement, will help fight the negative side effects. Next, a known effect of weight loss is a decrease in resting energy expenditure (RMR), another benefit of EGCG-caffeine mixtures is that it may keep the RMR elevated (how much as weight loss increases needs to be determined). Finally, it was concluded that EGCG-caffeine mixtures have a place in weight loss interventions, along with diet and exercise, not in place of.

Creatine vs. Creatine: Heavywight Bout of The Century!!

2009-03-02T10:16:00.003-05:00

The effects of creatine ethyl ester supplementation combined with heavy
resistance training on body composition, muscle performance, and serum and
muscle creatine levels

Mike Spillane1, Ryan Schoch4, Matt Cooke1, Travis Harvey5, Mike Greenwood1, Richard
Kreider3, Darryn S. Willoughby1,2,ξ

Journal of the International Society of Sports Nutrition 2009, 6:6

ABSTRACT:

Numerous creatine formulations have been developed primarily to maximize creatine
absorption. Creatine ethyl ester is alleged to increase creatine bio-availability. This study
examined how a seven-week supplementation regimen combined with resistance training
affected body composition, muscle mass, muscle strength and power, serum and muscle
creatine levels, and serum creatinine levels in 30 non-resistance-trained males. In a
double-blind manner, participants were randomly assigned to a maltodextrose placebo
(PLA), creatine monohydrate (CRT), or creatine ethyl ester (CEE) group. The
supplements were orally ingested at a dose of 0.30 g/kg fat-free body mass
(approximately 20 g/day) for five days followed by ingestion at 0.075 g/kg fat free mass
(approximately 5 g/day) for 42 days. Results showed significantly higher serum creatine
concentrations in PLA (p = 0.007) and CRT (p = 0.005) compared to CEE. Serum
creatinine was greater in CEE compared to the PLA (p = 0.001) and CRT (p = 0.001) and
increased at days 6, 27, and 48. Total muscle creatine content was significantly higher in
CRT (p = 0.026) and CEE (p = 0.041) compared to PLA, with no differences between
CRT and CEE. Significant changes over time were observed for body composition, body
water, muscle strength and power variables, but no significant differences were observed
between groups. In conclusion, when compared to creatine monohydrate, creatine ethyl ester was not as effective at increasing serum and muscle creatine levels or in improving body composition, muscle mass, strength, and power. Therefore, the improvements in these variables can most likely be attributed to the training protocol itself, rather than the
supplementation regimen.

This was a really convenient and interesting article for myself because I have had countless conversation with colleagues on the effectiveness of CpR mono and CpR ethyl ester, almost all of which end in an agree to disagree solution. I was excited to read this article and the conclusion when it ended in my favor. Not to say that this is THE WORD on CpR however it helps to support my long time arguements that supplements are a great thing for athletes whose coaches do not know how to apply theory into practice to maximize the athlete's athletic potential. Many fellow Ex Sci affiliates I have spoken with can ramble off many things about what SHOULD happen to the body and how this effects that but, it seems that they can't put that into practice. Its evident when you review a program they write and ask for the goals they are attempting to achieve with this program, over half the programs don't correlate with the goals set in the appropriate timing!!! Another thing that this article shows is that all those fitness guru's in the GNC's and the Vitamin Shop's are pushing you towards overpriced and over advertised products because they supposedly have more pump or can creatine higher levels of creatine in your system. This article makes all these claims very debatable. It appears that sticking to the "cheap stuff" does just as well, who would have figured that? Its a good thing that some of us actually use real sources and our degree in order to make educated, and not ignorant choices.

Effect of Betaine Supplementation on Power Performance and Fatigue

2009-02-28T22:35:00.000-05:00

Effect of Betaine Supplementation on Power Performance and Fatigue
Jay R Hoffman , Nicholas A Ratamess , Jie Kang , Stefanie L Rashti and Avery D Faigenbaum
Journal of the International Society of Sports Nutrition 2009, 6:7doi:10.1186/1550-2783-6-7
Published:
27 February 2009
Abstract (provisional)
Background
The purpose of this study was to examine the efficacy of 15 days of betaine supplementation on muscle endurance, power performance and rate of fatigue in active college-aged men. Methods: Twenty-four male subjects were randomly assigned to one of two groups. The first group (BET; 20.4 +/- 1.3 years; height: 176.8 +/- 6.6 cm; body mass: 77.8 +/- 13.4 kg) consumed the supplement daily, and the second group (PL; 21.4 +/- 4.7 years; height: 181.3 +/- 5.9 cm; body mass: 83.3 +/- 5.2 kg) consumed a placebo. Subjects were tested prior to the onset of supplementation (T1) and 7 (T2) and 14 days (T3) following supplementation. Each testing period occurred over a 2-day period. During day one of testing subjects performed a vertical jump power (VJP) and a bench press throw (BPT) power test. In addition, subjects were required to perform as many repetitions as possible with 75% of their 1-RM in both the squat and bench press exercises. Both peak and mean power was assessed on each repetition. On day two of testing subjects performed two 30-sec Wingate anaerobic power tests (WAnT), each test separated by a 5-min active rest. Results: No differences were seen at T2 or T3 in the repetitions performed to exhaustion or in the number of repetitions performed at 90% of both peak and mean power between the groups in the bench press exercise. The number of repetitions performed in the squat exercise for BET was significantly greater (p < 0.05) than that seen for PL at T2. The number of repetitions performed at 90% or greater of peak power in the squat exercise was significantly greater for BET at both T2 and T3 than PL. No differences in any power assessment (VJP, BPT, WAnT) was seen between the groups Conclusion: Two-weeks of betaine supplementation in active, college males appeared to improve muscle endurance of the squat exercise, and increase the quality of repetitions performed.

Running Economy

2009-02-28T17:38:00.000-05:00

Running Economy--Sports Med 2004; 34 (7): 465-485

Abstract Running economy (RE) is typically defined as the energy demand for a given velocity of submaximal running, and is determined by measuring the steady-state consumption of oxygen (V˙ O2) and the respiratory exchange ratio. Taking body mass (BM) into consideration, runners with good RE use less energy and therefore less oxygen than runners with poor RE at the same velocity. There is a strong association between RE and distance running performance, with RE being a better
predictor of performance than maximal oxygen uptake (V˙ O2max) in elite runners who have a similar V˙ O2max. RE is traditionally measured by running on a treadmill in standard laboratory conditions, and, although this is not the same as overground running, it gives a good indication of how economical a runner is and how RE changes over time. In order to determine whether changes in RE are real or not, careful standardisation
of footwear, time of test and nutritional status are required to limit typical error of measurement. Under controlled conditions, RE is a stable test capable of detecting relatively small changes elicited by training or other interventions. When tracking RE between or within groups it is important to account for BM. As V˙ O2 during submaximal exercise does not, in general, increase linearly with BM, reporting RE with respect to the 0.75 power of BM has been recommended. A number of physiological and biomechanical factors appear to influence RE in highly trained or elite runners. These include metabolic adaptations within the muscle such as increased mitochondria and oxidative enzymes, the ability of the
muscles to store and release elastic energy by increasing the stiffness of the muscles, and more efficient mechanics leading to less energy wasted on braking forces and excessive vertical oscillation. Interventions to improve RE are constantly sought after by athletes, coaches
and sport scientists. Two interventions that have received recent widespread attention are strength training and altitude training. Strength training allows the muscles to utilise more elastic energy and reduce the amount of energy wasted in braking forces. Altitude exposure enhances discrete metabolic aspects of skeletal muscle, which facilitate more efficient use of oxygen. The importance of RE to successful distance running is well established, and future research should focus on identifying methods to improve RE. Interventions that are easily incorporated into an athlete’s training are desirable.

The Berrones Analysis: Given an elite group of runners, you will not find a huge variation among individuals VO2Max. Understanding this, however, encourages the coach/athlete to look at other ways to improve race performance. Running economy, probably the most important component of competitive racing, can be dramatically improved by reducing the weight on the lower extremity. Light shoes, for example, are better at increasing economy than heavy shoes are. However, to the chagrin of many competitors and fans worldwide, I submit to you an alternative that is free, fun, and fantastically natural: running barefoot. Going barefoot can reduce up to 4% of the O2 demands for a marathon; however, adapting to the natural surfaces does take time and is surely not for everyone. The solution: incorporate thrice weekly sessions where the athlete runs unshod. Not only will it feel great and bring the fun back into running, but the athlete will improve his or her running economy--an often stubborn component to enhance.

Dietary Supplements in Teens

2009-02-25T11:58:00.006-05:00

Are supplements bad for teenagers? Do we need to be concerned about what they are picking up on the shelves and ingesting in an effort to look and/or feel better? According to a recent study, that answer is YES! Wow, I'm amazed I survived my teenage years.

Yesterday a colleague sent me this article abstract:

A Content Analysis of the Quantity and Accuracy of Dietary Supplement Information Found in Magazines with high Adolescent Readership (published in the Journal of Alternative and Complementary Medicine).

Here's the lowdown - more adult magazines then teen magazines contain dietary supplement information (advertisements, editorials etc.) and of the 88 claims evaluated, 55% were found to be unsubstantiated, 15% accurate, 23% inconclusive, 3% inaccurate, 5% partially accurate. They concluded that teen magazines had few references to dietary supplements but we need to be concerned about adult magazines with high teen readership. These could indeed increase the potential for "unexpected effects or possible harm."

Back when I was in High School I remember going to a local vitamin store and buying l-carnitine. It's amazing I'm still alive and well today isn't it? Sure, other high school students were drinking and driving, driving (even sober that could be a scary thing), smoking or dipping, smoking weed and having unprotected sex. From this article though, it appears I may have been the most at risk for "possible harm" for wanting to burn a little body fat.

This article caught my attention for several reasons. One, like I said, I took dietary supplements as a teenager. If they had Red Bull at that time you better believe I would have stashed that in my locker and consumed it in between classes just to stay awake. Secondly, all dietary supplements have directions on them. Are teenagers exempt from having to read the instructions and take a product as directed? Third, what harm are they talking about? Having worked at CDC for years, I've seen the statistics on teen suicides, STDs, drug use, alcohol use etc. Are dietary supplements really something we need to be concerned about? Show me the evidence and then let's put it in perspective. Sure a little excess vitamin C may give a person the runs but a little weed may send them to a detention center for kids. There are numerous dietary supplements on the market, grouping them into one category and indicating they could cause harm is indeed way off base.

As a high school kid I can tell you I would have been thrilled if the worst thing my fellow athletes did was take dietary supplements. Instead, I had a shortstop who couldn't play one game because she was suspended for coming to school drunk and another upperclassman who went to bat complaining that she may have morning sickness. There's a reason my coach turned to me once during batting practice, shook his head and said "you better strike a lot of batters out this year." And it wasn't because my teammates were harmed from taking dietary supplements.

Piracetam. An overview of its pharmacological properties and a review of its therapeutic use in senile cognitive disorders.

2009-02-23T19:48:00.002-05:00

Vernon MW, Sorkin EM.

Adis International Drug Information Services, Auckland, New Zealand.

Piracetam is the first of the so-called 'nootropic' drugs, a unique class of drugs which affect mental function. In animal models and in healthy volunteers, the drug improves the efficiency of the higher telencephalic functions of the brain involved in cognitive processes such as learning and memory. The pharmacology of piracetam is unusual because it protects against various physical and chemical insults applied to the brain. It facilitates learning and memory in healthy animals and in animals whose brain function has been compromised, and it enhances interhemispheric transfer of information via callosal transmission. At the same time, even in relatively high dosages it is devoid of any sedative, analeptic or autonomic activities. How piracetam exerts its effects on memory disorders is still under investigation, although among other proposed mechanisms of action it is thought to facilitate central nervous system efficiency of cholinergic neurotransmission. Results from trials involving elderly patients with senile cognitive disorders have been equivocal, as have the results obtained when piracetam has been combined with acetylcholine precursors. Piracetam seems to be almost completely devoid of adverse effects, and is extremely well tolerated. In conclusion, opinion is divided as to the benefits of piracetam in the treatment of senile cognitive decline. Although double-blind studies in the elderly have produced mixed results, some such trials (particularly those involving larger numbers of patients) have reported favourable findings, thus offering some reason for cautious optimism in a notoriously difficult area of therapeutics. However, further investigations of piracetam alone and in combination therapy are required before any absolute conclusions can be drawn.

>>> I've been taking piracetam for some time now just before my workouts. I take it along with acetyl-L-Carnitine and Choline Citrate, and together they work synergystically to increase cognitive function. I have noticed a huge difference in terms of mental fatigue, as I often get tired mentally way before my body gets tired. There is an entire family of racetams, and I'm still doing research to determine which is the most effective. But because piracetam is the most common and available, I'll stick to it for now. Other things I am currently trying to find more info about are alpha-GPC and phosphatidyl serine. The entire idea of neural enhancement fascinates me.

POSTED BY: Kevin L Jones

Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind tria

2009-02-22T15:22:00.004-05:00

E Smith , Ashley A Walter , Jennifer L Graef , Kristina L Kendall , Jordan R Moon , Christopher M Lockwood , David H Fakuda , Travis W Beck , Joel T Cramer and Jeffrey R Stout
Journal of the International Society of Sports Nutrition 2009, 6:5doi:10.1186/1550-2783-6-5
Published: 11 February 2009
Abstract: Intermittent bouts of high-intensity exercise result in diminished stores of energy substrates, followed by an accumulation of metabolites, promoting chronic physiological adaptations. In addition, -alanine has been accepted has an effective physiological hydrogen ion (H+) buffer. Concurrent high-intensity interval training (HIIT) and -alanine supplementation may result in greater adaptations than HIIT alone. The purpose of the current study was to evaluate the effects of combining -alanine supplementation with high-intensity interval training (HIIT) on endurance performance and aerobic metabolism in recreationally active college-aged men. Methods. Forty-six men (Age: 22.2 ± 2.7 yrs; Ht: 178.1 ± 7.4 cm; Wt: 78.7 ± 11.9; VO2peak: 3.3 ± 0.59 l·min-1) were assessed for peak O2 utilization (VO2peak), time to fatigue (VO2TTE), ventilatory threshold (VT), and total work done at 110% of pre-training VO2peak (TWD). In a double-blind fashion, all subjects were randomly assigned into one either a placebo (PL – 16.5g dextrose powder per packet; n=18) or -alanine (BA – 1.5 g -alanine plus 15 g dextrose powder per packet; n=18) group. All subjects supplemented four times per day (total of 6g/day) for the first 21-days, followed by two times per day (3g/day) for the subsequent 21 days, and engaged in a total of six weeks of HIIT training consisting of 5-6 bouts of a 2:1 minute cycling work to rest ratio. Results. Significant improvements in VO2peak, VO2TTE, and TWD after three weeks of training were displayed (p<0.05). Increases in VO2peak, VO2TTE, TWD and lean body mass were only significant for the BA group after the second three weeks of training. Conclusions. The use of HIIT to induce significant aerobic improvements is effective and efficient. Chronic BA supplementation may further enhance HIIT, improving endurance performance and lean body mass.
Discussion: -alanine supplementation appeared to have a greater influence on VO2peak and VO2TTE, resulting in a significant (p<0.05) increase during the second three weeks of training, while no change occurred in placebo group. In addition, TWD significantly (p<0.05) increased during the last three weeks by 32% and 18% for the -alanine and Placebo groups, respectively. Improvements in VT were also reported for both training groups, however the placebo group demonstrated significant improvements during the last three week training phase (Table 1). Lastly, the present study also identified a significant change in lean body mass for the -alanine supplementing group after three weeks, with no change in the placebo group.
My Take on it.I would like to see the study repeated on trained subjects to see if that affects the results. Additionally I would like to see the training intensities and volumes to be equal between groups. Although not statistically significant, it was stated that the BA group trained consistently at higher workloads and durations than the placebo groups and this could certainly effect body composition as well as other physiological responses.Nevertheless, I shall be trying this supplement on myself and then may suggest it to my clients!

Fat Intake and Injury in Female Runners

2009-02-22T13:01:00.000-05:00

A study with 90 female runners was performed to access the relationship between energy intake, energy availability, dietary fat and lower extremity injuries. The runners were 18-53 years old and most of the subjects were competitive at least at the local level. All runners run more than 20 miles a week. All subjects filled out several questionnaires, the Nutritionist FFG which quantifies frequency of caloric intake on 114 food items, the Eating Attitude Test which measures abnormal attitudes towards food and the Minnesota Leisure Time Physical Activity Questionnaire to assess caloric expenditure. Over a one year period relationship between injuries and different diets was assessed.

Of the 90 females participating in the study, 47 reported an injury during the one year follow up period. The injured females did not have a significant lower percentage intake of carbohydrate, protein, fiber, magnesium, calcium, iron, zinc, copper and B-Vitamins. The only component which was significantly lower in the injured females versus the non injured females was the fat intake and fat soluble vitamins A, E and K. Vitamin K is crucial for blood clotting and bone mineralization. Low vitamin K-levels have been linked to decreased bone mineral density and therefore contribute also to injuries.

Energy availability and energy balance approached significance values but did not reach significance. Injured runners had lower values than the non injured runners. If fat intake was lower than 30% of the caloric intake, the risk of developing an injury was 2.5 times higher than if the total caloric intake included more than 30%fat.

These findings were surprising for my self. I am a very competitive runner who runs for Florida Atlantic University. I have seen many girls being injured and the first thing we always spoke about was “general low food intake”. No one has mentioned fat intake to be one of the key issues. I know in general that most of the girls start with watching their fat intake when they start to reduce their caloric intake. It is important to teach female runners/athletes about the importance of fat and caloric intake. I would also recommend clarifying the differences of “good” and “bad” fat. Omega 3 fatty acids for example prevent inflammation and enhance recovery and should be added regularly to their diet and definitely not reduced.

Since general caloric intake was also lower in injured females but didn’t reach significance, further research should be done in order to get a deeper understanding of the causes of injuries in female runners and athletes.

Creatine Ethyl Ester is not superior to Creatine Monohydrate

2009-02-22T07:36:00.003-05:00

In a study out of Darryn Willoughby's lab, they compared CEE vs cretine moonhydrate. The data speaks for itself.

This study examined how a seven-week supplementation regimen combined with resistance training affected body composition, muscle mass, muscle strength and power, serum and muscle creatine levels, and serum creatinine levels in 30 non-resistance-trained males. In a double-blind manner, participants were randomly assigned to a maltodextrose placebo (PLA), creatine monohydrate (CRT), or creatine ethyl ester (CEE) group. The supplements were orally ingested at a dose of 0.30 g/kg fat-free body mass (approximately 20 g/day) for five days followed by ingestion at 0.075 g/kg fat free mass (approximately 5 g/day) for 42 days. Results showed significantly higher serum creatine concentrations in PLA (p = 0.007) and CRT (p = 0.005) compared to CEE. Serum creatinine was greater in CEE compared to the PLA (p = 0.001) and CRT (p = 0.001) and increased at days 6, 27, and 48. Total muscle creatine content was significantly higher in CRT (p = 0.026) and CEE (p = 0.041) compared to PLA, with no differences between CRT and CEE. Significant changes over time were observed for body composition, body water, muscle strength and power variables, but no significant differences were observed between groups. In conclusion, when compared to creatine monohydrate, creatine ethyl ester was not as effective at increasing serum and muscle creatine levels or in improving body composition, muscle mass, strength, and power. Therefore, the improvements in these variables can most likely be attributed to the training protocol itself, rather than the supplementation regimen.

High School Kids Suspended for POSSESSION of Creatine

2009-02-14T13:36:00.002-05:00

Comment: Yes, there are complete idiots out there. Nothing really left to say about this doozy.
http://www.vindy.com/news/2009/feb/13/struthers-8212-lennard-burke-jr-a-sophomore/
Published: Friday, February 13, 2009

By William k. Alcorn

STRUTHERS — Lennard Burke Jr., a sophomore at Struthers High School, was still waiting Thursday for the results of his appeal of a 10-day suspension for possessing a muscle-building supplement containing creatine in school.

The 15-year-old’s appeal Wednesday before Schools Superintendent Robert Rostan lasted about five minutes, during which time he and his father, Lennard Sr., presented his case.

Burke Sr. said Rostan did not make an immediate decision and said he would mail his decision to the family.

Burke Jr. was suspended beginning Feb. 4, and could be expelled from school, for possession of the supplement that his father says is neither a prescription nor an over-the-counter medicine.

“We don’t have a problem with the school setting policy. We just don’t think creatine was a banned substance when my son was suspended,” Burke Sr. said.

Burke Sr. said that if the suspension escalates into expulsion he would also appeal that decision.

In a related matter, Burke Sr. said he and his wife, Gina, plan to pursue complaints filed with the Ohio Department of Education against Joseph Fuline, associate high school principal, and Mary Ann Meadows, high school principal.

Burke said the complaints are the result of a confrontation between him and his wife and the school officials the day of Burke Jr.’s suspension. Burke said he does not believe he and his wife were treated professionally.

Burke Sr. said his son is a student-athlete. It’s not all about football and weight lifting. He just wants to get back to school and be a student.

alcorn@vindy.com

Dietary protein safety and resistance exercise: what do we really know?

2009-01-30T22:05:00.004-05:00

Lonnie M. Lowery and Lorena Devia. Dietary protein safety and resistance exercise: what do we really know? J Int Soc Sports Nutr. 2009 Jan 12;6:3.

Abstract: Resistance trainers continue to receive mixed messages about the safety of purposely seeking ample dietary protein in their quest for stimulating protein synthesis, improving performance, or maintaining health. Despite protein's lay popularity and the routinely high intakes exhibited by strength athletes, liberal and purposeful protein consumption is often maligned by "experts". University textbooks, instructors, and various forms of literature from personal training groups and athletic organizations continue to use dissuasive language surrounding dietary protein. Due to the widely known health benefits of dietary protein and a growing body of evidence on its safety profile, this is unfortunate. In response, researchers have critiqued unfounded educational messages. As a recent summarizing example, the International Society of Sports Nutrition (ISSN) Position Stand: Protein and Exercise reviewed general literature on renal and bone health. The concluding remark that "Concerns that protein intake within this range [1.4 – 2.0 g/kg body weight per day] is unhealthy are unfounded in healthy, exercising individuals." was based largely upon data from non-athletes due to "a lack of scientific evidence". Future studies were deemed necessary. This assessment is not unique in the scientific literature. Investigators continue to cite controversy, debate, and the lack of direct evidence that allows it. This review discusses the few existing safety studies done specific to athletes and calls for protein research specific to resistance trainers. Population-specific, long term data will be necessary for effective education in dietetics textbooks and from sports governing bodies.

While reading along with this review article it occurred to me just how unsure scientists in Ex Sci are of just how important protein intake is to athletes (particularly strength athletes). These studies that have been conducted are mostly on sedentary individuals which has its place of course however it is very hard to generalize and assume that everyone's body (trained or untrained) will synthesise excess protein similarly. This review also mentions ISSN's position on protein consumption and how it is unfounded as to how much protein is necessary for athletes and just exactly how much is too much. Many claims are made you can see them in all types of media without scientific support. If excessive protein intake is so dangerous than why isn't the number of bodybuilders/powerlifters death's due to renal disease or suffering from osteoporosis (since excessive protein consumtion is believed to create bone catabolism) at a preamature age? Also, is it possible that maybe its not just excessive protein consumption but perhaps it also deals with the "type" of protein consumed that have the so called detrimental effects on the body? Even though there aren't many studies that show excess protein is good or bad for athletes. According to Wolff's Law: The body will conform and adapt to the directions and stresses it is habitually exposed to. Now this law may apply to bone specifically, however, it is my thought that your body is always in survival mode. Therefore, any stress you put your body through habitually it will try to adapt and find better ways accomodate this contiuous stress. Also, I heard this from someone somewhere, if you overload your system with protein won't you force yourself into gluconeogenisis in which your body will begin using the excess protein (amino acids) for energy? I'm not sure, anyone got a response?

Abstract:Examination of a pre-exercise, high energy supplement on exercise performance

2009-01-30T09:20:00.004-05:00

Background
The purpose of this study was to examine the effect of a pre-exercise high energy drink on reaction time and anaerobic power in competitive strength/power athletes. In addition, the effect of the pre-exercise drink on subjective feelings of energy, fatigue, alertness and focus was also explored.
Methods
Twelve male strength/power athletes (21.1 ± 1.3 y; 179.8 ± 7.1 cm; 88.6 ± 12.1 kg; 17.6 ± 3.3% body fat) underwent two testing sessions administered in a randomized and double-blind fashion. During each session, subjects reported to the Human Performance Laboratory and were provided with either 120 ml of a high energy drink (SUP), commercially marketed as Redline Extreme® or 120 ml of a placebo (PL) that was similar in taste and appearance but contained no active ingredients. Following consumption of the supplement or placebo subjects rested quietly for 10-minutes prior to completing a survey and commencing exercise. The survey consisted of 4 questions asking each subject to describe their feelings of energy, fatigue, alertness and focus for that moment. Following the completion of the questionnaire subjects performed a 2-minute quickness and reaction test on the Makoto testing device (Makoto USA, Centennial CO) and a 20-second Wingate Anaerobic Power test. Following a 10-minute rest subjects repeated the testing sequence and after a similar rest period a third and final testing sequence was performed. The Makoto testing device consisted of subjects reacting to both a visual and auditory stimulus and striking one out of 30 potential targets on three towers.
Results
Significant difference in reaction performance was seen between SUP and PL in both average number of targets struck (55.8 ± 7.4 versus 51.9 ± 7.4, respectively) and percent of targets struck (71.9 ± 10.5% versus 66.8 ± 10.9%, respectively). No significant differences between trials were seen in any anaerobic power measure. Subjective feelings of energy (3.5 ± 0.5 versus 3.1 ± 0.5) and focus (3.8 ± 0.5 versus 3.3 ± 0.7) were significantly higher during SUP compared to PL, respectively. In addition, a trend towards an increase in average alertness (p = 0.06) was seen in SUP compared to P.
Conclusion
Results indicate a significant increase in reaction performance, with no effect on anaerobic power performance. In addition, ingestion of this supplement significantly improves subjective feelings of focus and energy in male strength/power athletes.

My take:
I always see Redline products being marketed as a weight management supplement. It was good to see a study that tested reaction time, anaerobic power, and alertness after ingesting Redline. Unfortunately for myself, and a great percentage of the individuals that work out at the same gym, Redline extreme doesn't seem to offer any added benefit towards anaerobic power. One positive result people can take from this study, is on those days where you are physically and mentally fatigued Redline extreme may offer a solution to your alertness and reaction times to help power through your workout.
One problem I had with the design is 10 minutes after ingestion the subjects completed a four question survey then began their physical tests. The authors did not make it clear how long the survey took, but I am assuming four questions did not take too long. So overall each trial may have taken 45 minutes to an hour max to complete (if my math is correct) and I was under the impression that caffeine and other stimulants can take 15-45 minutes to start "kicking in." A possible future study could take that into account.

Meltdown: Thermogenic Effect of an acute ingestion of a weight loss supplement.

2009-01-20T20:53:00.003-05:00

Abstract
The purpose of this study was to examine the acute effects of a weight loss supplement on resting oxygen uptake (VO2), respiratory quotient (RQ), caloric expenditure (kcal), heart rate (HR), and blood pressure (BP) in healthy and physically active individuals.
Methods
Ten subjects (5 male, 5 female; 20.2 ± 1.2 y; 172.2 ± 8.9 cm; 71.5 ± 17.2 kg; 17.3 ± 2.6% body fat) underwent two testing sessions administered in a randomized and double-blind fashion. During each session, subjects reported to the Human Performance Laboratory after at least 3-h post-absorptive state and were provided either 3 capsules of the weight loss supplement (SUP), commercially marketed as Meltdown® or 3 capsules of a placebo (P). Subjects then rested in a semi-recumbent position for three hours. VO2 and HR were determined every 5 min during the first 30 min and every 10 min during the next 150 min. BP was determined every 15 min during the first 30 min and every 30 min thereafter. The profile of mood states was assessed every 30 min.
Results
Area under the curve analysis revealed a significant 28.9% difference in VO2 between SUP and P for the three hour study period. In addition, a significant difference in energy expenditure was also seen between SUP (1.28 ± 0.33 kcal·min-1) and P (1.00 ± 0.32 kcal·min-1). A trend (p = 0.06) towards a greater utilization of stored fat as an energy source was also demonstrated (0.78 ± 0.23 kcal·min-1 and 0.50 ± 0.38 kcal·min-1 in P and SUP, respectively). Significant elevations in HR were seen during hours two and three of the study, and significantly higher average systolic BP was observed between SUP (118.0 ± 7.3 mmHg) and P (111.4 ± 8.2 mmHg). No significant differences were seen in diastolic blood pressure at any time point. Significant increases in tension and confusion were seen in SUP.
Conclusion
Results indicate a significant increase in energy expenditure in young, healthy individuals following an acute ingestion of a weight loss supplement. In addition, ingestion of this supplement appears to modify mood and elevate HR and systolic BP following ingestion
Reference
Thermogenic effect of an acute ingestion of a weight loss supplement
Jay R Hoffman , Jie Kang , Nicholas A Ratamess , Stefanie L Rashti , Christopher P Tranchina and Avery D Faigenbaum
Department of Health and Exercise Science, The College of New Jersey, PO Box 7718, Ewing, New Jersey 08628, USA

My take on it?
I had always thought that Ephedra was a nifty weight loss supplement so I wondered how long it would be before someone tried to do an end run around the FDA ban on it.
The supplement studied here (Meltdown) contains synephrine, which certainly sounds like it is related to ephedrine . . . but the authors don't make that clear.
Whilst more studies will no doubt be done on this one, I think the side effects of increased anxiety and confusion may be problematic, not to mention the increased Systolic BP. Additionally there seems to be an increase in vasoconstriction (hence the increased SBP), that could be problematic if this supplement were used in conjunction with exercise in the heat.

Abstract: Hydroxycut hepatotoxicity: A case series and review of liver

2009-01-20T13:13:00.002-05:00

Abstract:

Dietary supplements represent an increasingly common
source of drug-induced liver injury. Hydroxycut is
a popular weight loss supplement which has previously
been linked to hepatotoxicity, although the individual
chemical components underlying liver injury remain
poorly understood. We report two cases of acute
hepatitis in the setting of Hydroxycut exposure and
describe possible mechanisms of liver injury. We also
comprehensively review and summarize the existing
literature on commonly used weight loss supplements,
and their individual components which have demonstrated
potential for liver toxicity. An increased effort to
screen for and educate patients and physicians about
supplement-associated hepatotoxicity is warranted.

Reference

Dara, L., Hewett, J., & Lim, J.K. (2008). Hydroxycut hepatotoxicity: A case series and review of liver. World Journal of Gastroenterology, 14(45), 6999-7004.

My Take

First of all, here are definitions that will be helpful...
hepatotoxicity- The quality or condition of being toxic or destructive to the liver.
hepatitis- inflammation of the liver, caused by a virus or a toxin and characterized by jaundice, liver enlargement, and fever.

The authors are trying to associate liver problems with consuming hydroxycut, but I don't think you can make this causal conclusion because N=2, and this is just a case study rather than an experiment. Instead hydroxycut is correlated with liver problems, but as mentioned in the paper, we are not sure why. On the other hand, the paper does an okay job at listing and briefly explaining the ingredients (Garcinia Cambogia, Chromium, and Camelia Sinensis) that may cause damage to the liver.

Effect of Capsaicin on Endurance in rats

2009-01-20T10:46:00.002-05:00

Effect of capsaicin on endurance in rats

Several studies have been conducted on the effect of capsaicin and endurance. Where many studies failed to prove an improvement in endurance capacity by consuming a high diet in capsaicin or a capsaicin supplement, a study conducted by Tae- Woong Who and Fukio Ohta in Japan showed positive results. The researcher tested 49 male rates on endurance capacity. The rats where divided into 4 groups, a placebo group who didn’t receive a capsaicin treatment, and three groups where every group received either 6mg, 10mg or 15mg Capsaicin per kg body weight. The researchers tested half of the rats on their swimming endurance, where endurance was measured as time to exhaustion. The other half of the rats was just tested on blood values during a resting phase. The dose of 15mg/kg increased significantly endurance performance in rats. They also found out that Capsaicin intake had no influence on muscle glycogen in the resting rats but it influenced positively the glycogen content of the rats at exhaustion. The researchers concluded that the former tests which had failed to prove an improvement in endurance capacity with the supplementation of capsaicin wasn’t performed with a high enough dose.

I haven’t found a study on the effect of capsaicin and endurance performance on humans yet. But capsaicin has been proved to release pain and inflammation and has therefore become an increasing influence in treatment of several diseases like arthritis and is part of several ointments.

Wouldn’t it be great if capsaicin does not only relieve pain but through its antioxidant capacity improves endurance performance? I did the math of how much Capsaicin a human being would need to get the positive effect:

An average person of 80kg would need to take 1200mg (15mg*80)of Capsaicin daily in order to have a positive effect.

After doing a little research I found the content of Capsaicin in Chili which is about 2%. This would mean a human would need to take in 60g of Chili every day. This amount is not achievable. Supplementation would be needed. It would be interesting to see if Capsaicin really has the ability to improve endurance performance and in which dose a human would benefit of it. Further studies need to be conducted in order to reveal the truth about Capsaicin and the effect on endurance in humans. But next time, if a Mexican passes you in a 5k, you should think about the possible effect of Capsaicin.

Effects of exercise training and antioxidant R-ALA on glucose transport in insulin-sensitive rat skeletal muscle.

2009-01-19T11:08:00.006-05:00

Saengsirisuwan V, Perez FR, Kinnick TR, Henriksen EJ.

Muscle Metabolism Laboratory, Department of Physiology, University of Arizona, College of Medicine, Tucson, Arizona 85721-0093, USA.

We have recently demonstrated (Saengsirisuwan V, Kinnick TR, Schmit MB, and Henriksen EJ, J Appl Physiol 91: 145-153, 2001) that exercise training (ET) and the antioxidant R-(+)-alpha-lipoic acid (R-ALA) interact in an additive fashion to improve insulin action in insulin-resistant obese Zucker (fa/fa) rats. The purpose of the present study was to assess the interactions of ET and R-ALA on insulin action and oxidative stress in a model of normal insulin sensitivity, the lean Zucker (fa/-) rat. For 6 wk, animals either remained sedentary, received R-ALA (30 mg. kg body wt(-1). day(-1)), performed ET (treadmill running), or underwent both R-ALA treatment and ET. ET alone or in combination with R-ALA significantly increased peak oxygen consumption (28-31%) and maximum run time (52-63%). During an oral glucose tolerance test, ET alone or in combination with R-ALA resulted in a significant lowering of the glucose response (17-36%) at 15 min relative to R-ALA alone and of the insulin response (19-36%) at 15 min compared with sedentary controls. Insulin-mediated glucose transport activity was increased by ET alone in isolated epitrochlearis (30%) and soleus (50%) muscles, and this was associated with increased GLUT-4 protein levels. Insulin action was not improved by R-ALA alone, and ET-associated improvements in these variables were not further enhanced with combined ET and R-ALA. Although ET and R-ALA caused reductions in soleus protein carbonyls (an index of oxidative stress), these alterations were not significantly correlated with insulin-mediated soleus glucose transport. These results indicate that the beneficial interactive effects of ET and R-ALA on skeletal muscle insulin action observed previously in insulin-resistant obese Zucker rats are not apparent in insulin-sensitive lean Zucker rats.

POST BY: Kevin Jones

Comments: First off, I'm not sure if I am doing this correctly. Please let me know if this is OK. Second, I wanted to post an article about ALA but I could not find any relevant studies on humans and glucose uptake. All I could find was studies on rats...

But after reading a few of these reports on ALA, it makes me wonder if I am just wasting my time and money on ALA supplements. From what I've gathered, ALA is only effective in insulin resistant obese individuals. I was under the impression that ALA mimicked insulin and helped increase glucose uptake, therefore increasing glycogen stores. But I am neither diabetic nor obese, so does the ALA do anything at all for me? I also believed that it is a powerful free radical scavenger and would be smart to use after exercise as an anti-oxidant to protect against all the metabolic by-products created during the workout.

FTC Proposes Revisions To Guidelines for Advertising Endorsements

2009-01-09T12:45:00.001-05:00

The Federal Trade Commission ("FTC") has requested comment on amendments to its Guides Concerning the Use of Endorsements and Testimonials in Advertising ("Guides"). These Guides govern the use of consumer and expert endorsements and testimonials in advertising — including viral advertising occurring through blogs and other Internet-based endorsement programs. Although the Guides are not binding, they explain how the FTC interprets Section 5 of the FTC Act’s prohibition on unfair or deceptive acts or practices. Consequently, the FTC could bring a Section 5 enforcement action based on practices that are inconsistent with the Guides.

As background, the FTC has not changed its Guides since they were released in 1980. In January 2007, the Commission released two studies it had commissioned on testimonials and issued a broad invitation for comments on the continued importance and appropriateness of the Guides. Twenty-two comments were submitted. Based on this feedback, the Commission is now proposing extensive revisions to the 1980 Guides. The changes to the Guides include:

declaring that both advertisers and endorsers are legally responsible for false or unsubstantiated statements made in endorsements, or failing to disclose material relationships;
eliminating the safe harbor formerly provided by "results not typical" language in consumer testimonials;
expanding the obligation of experts and celebrities to disclose certain contractual relationships (for instance, when speaking on talk shows); and
suggesting potentially sweeping liability for advertisers who encourage blogging about and viral marketing of their products.

JISSN Announces New Editors-in-Chief

2009-01-05T09:54:00.003-05:00

The JISSN announces that Jose Antonio, Ph.D. and Douglas Kalman, R.D., Ph.D. will take over the helm of Editor in Chief for the Journal of the International Society of Sports Nutrition. Under the previous leadership of Dr. Richard Kreider, of Texas A & M, the JISSN has grown to be the leading source of scientic information in the sports nutrition and supplements category. Click here to read the latest studies in the JISSN.

Milk Your Workout for all It’s Worth—5 Wheys Low-Fat Dairy is a Nutrient Powerhouse

2009-01-04T17:37:00.003-05:00

Is your body getting what it needs after a workout? So many sports and health products are released every year; each one boasting superior benefits for workout recovery. Neon-colored drinks are posed as the best source of hydration, while formulations designed to emulate human milk are advertised as optimal muscle-building fuel, with little or no research to support the claims. If your blender is simply building clutter, and doing little for your muscles, look no further than cooler or your local grocer or convenience store for a convenient, effective post workout. Plain old non-fat or low-fat milk is a perfect post-workout recovery drink. So what are some traits of a good workout supplement?

1. Provides carbohydrates in the form of sugar

2. Good source of high quality protein, but is also low in fat

3. Protein content also has branched-chain amino acids

4. Contains liquid and electrolytes

5. Inexpensive and convenient

1. Provides carbohydrates in the form of sugar

After a workout, the body needs recovery food to completely benefit from the exercise. Carbohydrates are important after a workout for a few reasons. First of all, they help to maintain blood sugar, especially for people who are likely to experience hypoglycemic (low blood sugar) symptoms; Type 2 diabetics fall into this category. Also, sugar is a potent stimulator of insulin. Following a workout, insulin binds to recpetors on the muscle and sends a“signal” that it is time to make protein. An insulin spike right after a workout tells the genes for making muscle proteins to become activated.

Finally, sugar is a good source of carbohydrate for the quick replacement of glycogen stores. This is especially important for athletes (of any age and competition level) who will be playing in a tournament or several matches back to back. Athletes “hit the wall” when muscle glycogen is depleted; the sooner carbohydrate makes it to your muscles, the better. Skim milk contains the two-unit sugar lactose.

Also, sweetened low-fat milk products are also good to have after a workout. One study, conducted by Karp and his colleagues, compared low-fat chocolate milk to either a traditional hydration drink or another carbohydrate-containing beverage in between two hard endurance workouts. The athletes who got the chocolate milk were able to exercise longer in the second bout. In addition to chocolate milk, low-fat ice cream or low-fat yogurt are also good choices.

2. Good source of high quality protein, but is also low in fat

Once the muscles get the signal to increase protein synthesis, they need a steady stream of building blocks, or amino acids, to complete the process. Amino acids are obtained from protein in food. Milk is an especially good source of protein because it contains both quick-absorbing whey and slower-absorbing casein. Both of these protein types are shown to increase protein synthesis after a workout; however, some researchers think that the muscle-building benefits of each protein are maximized when the two are taken together. Unfortunately, many high quality protein sources are in solid form and also packaged with a lot of extra fat. Fat slows the rate at which food is emptied from the stomach into the small intestine, so having too much fat after a workout slows the adsorption of much-needed sugars and amino acids into the blood. This is why high-fat post-workout drink may not be a good choice. Low-fat dairy is one of the few natural, high-quality protein, low-fat post workout options.

3. Protein content also has branched-chain amino acids

Not all amino acids are created equal. Some cannot be made in the body and are considered “essential.” Branched-chain amino acids (BCAA) and the BCAA leucine, in particular, are special for a couple of reasons. First of all, the muscle prefers to use BCAA as fuel during a workout; the body will break down your own muscle mass to get them if your supply if insufficient, since all BCAA are essential amino acids. Also, the BCAA leucine, like insulin, tells the muscles to make more structural proteins, so leucine is both a nutrient and a “signal.” Low-fat milk is a great source of leucine; specifically, milk contains about 0.8g of leucine per 8oz (240mL) cup. Typically, sports nutrition experts recommend about 1.5-2 grams of leucine following a workout; therefore, 2 cups of fat-free milk would put you the ball park by providing 1.6 grams of muscle-building leucine.

4. Contains liquid and electrolytes

Until recently, it was assumed that the best post workout hydration source is an fruity electrolyte drink. However, a recent article published in the British Journal of Nutrition found that low-fat milk promotes hydration after exercise better than either commonly used sports drink or water.

5. Inexpensive and convenient

Last, but certainly not least, you shouldn’t have to go out of your way to give your body what it needs after a hard day and an even harder workout. Low-fat milk, ice cream and yogurts are everywhere! In summary, according to Karen Kafer, RD, National Dairy Council, “[Milk is a] nutrient-rich package…for athletes: protein, carbohydrates, fluid and electrolytes, and vitamins and minerals. The vitamin and mineral package in milk includes calcium, phosphorus, vitamin D, vitamin A, riboflavin, vitamin B12, niacin and potassium. Together these help with strong bones, convert energy to fuel working muscles and maintain fluid and mineral balance."

Jean offers nutrition coaching for weight loss, muscle gain, or any of your personal goals at her office in the Alico building in downtown Waco, TX. She also offers personal training services at Ironhorse gym on the corner of Franklin and 17th, which is also very convenient to downtown. Contact information can be found on her personal website.

BCAAs ameliorate fatigue due to sailing

2009-01-04T12:44:00.000-05:00

Eur J Appl Physiol. 2008 Nov;104(5):787-94. Epub 2008 Aug 13. Effects of branched-chain amino acids supplementation on physiological and psychological performance during an offshore sailing race. Portier H, Chatard JC, Filaire E, Jaunet-Devienne MF, Robert A, Guezennec CY. AMAPP EA 4248, Université d'Orléans, 2 allée du château, Orléans, France. hugues.portier@univ-orleans.fr

The aim of the present study was to investigate the effect of protein diets, rich in branched chain amino acids (BCAA) on perceived exertion, mental and physical performance during an offshore sailing race that lasted 32 h. Twelve sailors were randomly allocated into one of two groups [Control (CON) and BCAA: n = 6/group]. The BCAA group consumed a standard diet of 11.2 MJ day(-1) (58% carbohydrate, 30% fat, 12% Protein) along with a high-protein supplement of 1.7 MJ day(-1) (40% carbohydrate, 35% protein, 25% fat) and 1.7 MJ day(-1) composed of 50% valine, 35% leucine, and 15% isoleucine. CON was given a standard diet of 14.5 MJ day(-1) (58% carbohydrate, 30% fat and 12% protein). During the race, heart rate was monitored. Subjects self-evaluated their feeling of fatigue every 3 h, and 12 samples of saliva from each subject were collected to perform cortisol assays. Before and after the race a vertical jump and a handgrip test were performed, and mental performance was evaluated with a standardized battery of tests. A significant increase in the feeling of fatigue was noted on the second day (D2) of race in both groups; the increase was higher in CON (P < 0.05). For both groups, salivary cortisol concentration followed a nycthemeral rhythm, with an alteration during the race as evidenced by high midnight cortisol levels between D1 and D2, and significantly decreased cortisol levels observed on D2 (P < 0.05). There was no change in physical performance at the end of the race in both groups. As a significant decrease (P < 0.05) in short-term memory performance was observed only in the CON group. These data indicate that an offshore sailing race enhances the feeling of fatigue, and decreases short-term memory performance. These detrimental consequences are reduced by a high-protein diet with BCAA.

Creatine has no harmful effects in football players

2009-01-04T12:37:00.004-05:00

Br J Sports Med. 2008 Sep;42(9):731-5.
Creatine supplementation does not affect clinical health markers in football players. Cancela P, Ohanian C, Cuitiño E, Hackney AC. Lic. Biochemistry, Facultad de Ciencias, Universidad de la República, Uruguay. cohanian@netgate.com.uy

PURPOSE: To study the effects of 8-week creatine monohydrate (CrM) supplementation on blood and urinary clinical health markers in football players. METHODS: 14 football players were randomly assigned in a double-blinded fashion to Cre (n = 7) or Pla (n = 7) group. The Cre group ingested 15 g/day of CrM for 7 days and 3 g/day for the remaining 49 days, whereas the Pla group ingested maltodextrin following the same protocol. Football-specific training was performed during the study. Total body mass was determined and blood and urine samples were analysed for metabolic, hepatic, renal and muscular function markers, before and after supplementation. RESULTS: A gain of total body mass was observed after CrM intake, but not with placebo. Blood and urinary markers remained within normal reference values. There were no significant changes in renal and hepatic markers after CrM intake. However, total creatine kinase (CK) activity significantly increased, and uric acid level tended to decrease after CrM use. Likewise, serum glucose decreased in the Cre group following supplementation. No significant differences in urine parameters were found in either group after supplementation. CONCLUSIONS: 8 weeks of CrM supplementation had no negative effects on blood and urinary clinical health markers in football players. Properties of CrM may, however, be associated with an increase in CK activity, improving the efficiency for ATP resynthesis, a phenomenon indirectly confirmed by the decreasing tendency in uric acid concentration. Furthermore, CrM seems to slightly influence glucoregulation in trained subjects.

Recovery from a cycling time trial is enhanced with carbohydrate-protein

2008-12-25T07:32:00.003-05:00

Recovery from a cycling time trial is enhanced with carbohydrate-protein supplementation vs. isoenergetic carbohydrate supplementation. John M Berardi , Eric E Noreen and Peter WR Lemon Journal of the International Society of Sports Nutrition 2008, 5:24doi:10.1186/1550-2783-5-24


Published:	24 December 2008

Abstract (provisional)
Background: In this study we assessed whether a liquid carbohydrate-protein (C+P) supplement (0.8g/kg C; 0.4g/kg P) ingested early during recovery from a cycling time trial could enhance a subsequent 60 min effort on the same day vs. an isoenergetic liquid carbohydrate (CHO) supplement (1.2g/kg). Methods: Two hours after a standardized breakfast, 15 trained male cyclists completed a time trial in which they cycled as far as they could in 60 min (AMex) using a Computrainer indoor trainer. Following AMex, subjects ingested either C+P, or CHO at 10, 60 and 120 min, followed by a standardized meal at 4h post exercise. At 6 h post AMex subjects repeated the time trial (PMex). Results: There was a significant reduction in performance for both groups in PMex versus AMex. However, performance and power decreases between PMex and AMex were significantly greater (p<0.05)> Conclusions: Under these experimental conditions, liquid C+P ingestion immediately after exercise increases fat oxidation, increases recovery, and improves subsequent same day, 60 min efforts relative to isoenergetic CHO ingestion.

Thermogenic Supplement Ratches Up Metabolism

2008-12-25T07:22:00.003-05:00

The acute effects of the thermogenic supplement Meltdown on energy expenditure, fat oxidation, and hemodynamic responses in young, healthy males

Jean Jitomir , Erika Nassar , Julie Culbertson , Jen Moreillon , Thomas Buford , Geoffrey Hudson , Matt Cooke , Richard Kreider and Darryn S Willoughby

Journal of the International Society of Sports Nutrition 2008, 5:23doi:10.1186/1550-2783-5-23


Published:	16 December 2008

Abstract (provisional)

The purpose of this study was to evaluate the effects of a thermogenic supplement, Meltdown, on energy expenditure, fat oxidation, and hemodynamics before and after maximal treadmill exercise. In a double-blind, randomized, placebo-controlled, cross-over design, 12 male participants underwent two testing sessions after consuming either the Meltdownor placebo supplement. While in a fasted state, participants rested for one hour, orally ingested either Meltdown or placebo, rested for another hour, performed a maximal treadmill exercise test, and then rested for another hour. Throughout the testing protocol resting energy expenditure (REE), respiratory exchange ratio (RER), heart rate (HR), and blood pressure (BP) were assessed. Meltdown increased REE significantly more than placebo at 45 min (1.44 + 0.25 vs. 1.28 + 0.23 kcal/min; p= 0.003), 60 min (1.49 + 0.28 vs. 1.30 + 0.22 kcal/min; p= 0.025), and 120 min (1.51 + 0.26 vs. 1.33 + 0.27 kcals/min; p = 0.014) post-ingestion. Meltdown significantly decreased RER at 30 min (0.84 + 0.03 vs. 0.91 + 0.04; p = 0.022) and 45 min post-ingestion (0.82 + 0.04 vs. 0.89 + 0.05; p = 0.042), and immediately post-exercise (0.83 + 0.05 vs. 0.90 + 0.07; p = 0.009). Furthermore, over the course of the evaluation period, area under the curve assessment demonstrated that REE was significantly increased with Meltdown compared to placebo (9,925 + 1,331 vs. 8,951 + 2,961 kcals; p = 0.043), while RER was significantly less than placebo (5.55 + 0.61 vs. 5.89 + 0.44; p = 0.002) following ingestion. HR and BP were not significantly affected prior to exercise with either supplement (p > 0.05) and the exercise-induced increases for HR and BP decreased into recovery and were not different between supplements (p > 0.05). These data suggest that Meltdown enhances REE and fat oxidation more than placebo for several hours after ingestion in fully rested and post-exercise states without any adverse hemodynamic responses.

Chocolate, wine and tea improve brain performance

2008-12-23T10:05:00.001-05:00

Chocolate, wine and tea improve brain performance
Published on 22 December 2008, 09:25 Last Update: 22 hour(s) ago by Insciences

Wine, chocolate and tea can enhance cognitive performance, Oxford researchers found
All that chocolate might actually help finish the bumper Christmas crossword over the seasonal period. According to Oxford researchers working with colleagues in Norway, chocolate, wine and tea enhance cognitive performance.
The team from Oxford’s Department of Physiology, Anatomy and Genetics and Norway examined the relation between cognitive performance and the intake of three common foodstuffs that contain flavonoids (chocolate, wine, and tea) in 2,031 older people (aged between 70 and 74).
Participants filled in information about their habitual food intake and underwent a battery of cognitive tests.Those who consumed chocolate, wine, or tea had significantly better mean test scores and lower prevalence of poor cognitive performance than those who did not. The team reported their findings in the Journal of Nutrition.
The role of micronutrients in age-related cognitive decline is being increasingly studied. Fruits and beverages such as tea, red wine, cocoa, and coffee are major dietary sources of polyphenols, micronutrients found in plant-derived foods. The largest subclass of dietary polyphenols is flavonoids, and it has been reported in the past that those who consume lots of flavonoids have a lower incidence of dementia.
The latest findings seem to support the theory, although the researchers caution that more research would be needed to prove that it was flavonoids, rather than some other aspect of the foods studied, that made the difference.The effect was most pronounced for wine.
However, say the researchers, those overdoing it at Christmas should note that while moderate alcohol consumption is associated with better cognitive function and reduced risk of Alzheimer’s disease and dementia, heavy alcohol intake could be one of many causes of dementia – as well as a host of other health problems.
Contact : Maria Coyle, maria.coyle@admin.ox.ac.ukSource: University of Oxford

VPX Sports Signs on as the 2009 ISSN Title Sponsor

2008-12-19T06:32:00.002-05:00

The International Society of Sports Nutrition (ISSN) is proud to announce that VPX Sports has signed on as the Title Sponsor of the ISSN!

“It is a privilege for us to have the support of one of the most influential companies in the sports nutrition industry," says Jeff Stout, PhD. the current President of the ISSN. Dr. Stout further states that "VPX’s dedication and support of science is incredibly important in this rapidly expanding and robust category of performance nutrition and supplements.”

"VPX/Redline is proud to forge a relationship with the ISSN to increase not only our credibility through science, but also to raise the bar and respect level for our entire industry. We have a dedicated research and development staff of 26 pharmaceutically trained lab techs, compounders, food scientists, QA, QC, HPLC, IR data, TM and Patent staff that works in concert to produce the very best, most effective supplements in the world. Our commitment to science is unparalleled in the field of liquid delivery and sports nutrition,” says Jack Owoc, CEO/CSO of VPX/Redline.

VPX Sports is a leading sports supplement brand founded in 1993 by Jack Owoc. VPX manufactures and sells many cutting-edge products that include: Meltdown, Redline, N.O. Shotgun, Muscle Power protein RTD etc. They currently have funded over hundreds of thousands of dollars in university research studies and clinical trials. For more information, log onto www.vpxsports.com

The ISSN is the leading academic society dedicated to promoting the science and application of sports nutrition and supplementation. For more information, go to www.theissn.org

Estrogenic Compounds in flax: should men worry?

2008-12-11T17:54:00.003-05:00

Flax Oil and Estrogenic Compounds: Should Men Avoid Flax Oil?

Over the years I have read on several ‘net forums and other places, that flax oil contains estrogenic compounds and men should avoid flax oil. It’s often written as fact. Is it true? Let’s see…

For one, it’s actually a moot issue if you are talking about flax oil. The main flaxseed lignan is secoisolariciresinol diglucoside (SDG), which is found in the hull but which occurs in the oil in very small quantities. I don’t generally recommend large amounts of ground flax seed to men per se, but it’s also a far more complicated issue than people - in particular self proclaimed experts found on the ‘net - realize, and no simple flax lignan = estrogenic effects should be made.

The term “phyto estrogen” is not automatically a negative per se, as it may act as an anti estrogen depending on the tissue in question and other variables.

For example, flax lignans were found to reduce mammary carcinogenesis, which means it’s acting as an anti estrogen in those tissues. According to one review on the topic:

“phytoestrogens, like certain selective estrogen receptor modulators, have an antiproliferative effect on the breast, and positive effects on the lipoprotein profile and bone density. They might also improve some of the climacteric symptoms.” (1)

The bottom line here is, it’s far more complicated than people often appreciate. Should men run out and eat large amounts of ground flax seed in hopes of getting an anti estrogenic effect?

No, as large amounts of weak estrogens in the male system can still have a net negative effect depending on many physiological variables, but the effects, dose needed, etc, etc are far from clear at this time.

Should men worry about the tiny amounts of lignans found in flax oil? No.

Studies in animals, again, suggest interesting effects on hormone levels, at least in animals given large amounts of flaxseeds. (2). A study called “Dose, timing, and duration of flaxseed exposure affect reproductive indices and sex hormone levels in rats” done at the Department of Nutritional Sciences, University of Toronto, Ontario, Canada found

“In male rats, lifetime 10% flaxseed exposure raised serum testosterone and estradiol levels and produced higher relative sex organ weights and prostate cell proliferation. In contrast, lifetime exposure to 5% flaxseed reduced adult relative prostate weight and cell proliferation, suggesting potential protection against prostatic disease, although sex hormone levels were unaffected. In conclusion, flaxseed can potentially alter reproduction, depending on the dose and timing of exposure.”

So, at very high amounts for their entire life span, flax seeds increased both testosterone and estradiol and even at 5% of their diets for their entire life, no effects on hormones were found. Conclusion, people recommending men avoid flax oil “because it contains estrogens” need to do more research on the topic before giving out bad advice...

(1) Brzezinski A & Debi A, Eur J Obstet Gynecol Reprod Biol, 85(1): 47, 1999)

(2) Tou JC, Chen J, Thompson LU.J Toxicol Environ Health A. 1999 Apr 23;56(Cool:555-70.

Source: BrinkZone Blog

ICST - International Conference for Strength Training

2008-12-08T16:39:00.002-05:00

http://www.nsca-lift.org/Publications/BulletinPdfs/Bull307.pdf
Check out the latest NSCA bulletin. Recently the NSCA and ISSN partnered up to co-promote the International Conference for Strength Training (which was held for the very first time in North America!).

Interesting...The AHA has 'endorsed' this product

2008-12-08T06:55:00.001-05:00

Not All Nutrition Drinks are Created Equal: Health Experts Caution to Watch Out for Hidden Sugars, Fat, and Calories

Nutrient-rich beverages are gaining popularity among consumers as a convenient way to help stay healthy. ZOIC Nutrition Drink is scientifically formulated with a complete performance protein that balances out the best nutritional benefits and is proven to boost energy, build lean muscle, speed recovery after exercise, and maintain a strong immune system. ZOIC offers a complete and affordable option for everyone concerned about proper nutrition and healthy weight management. ZOIC is the first product of its kind certified by the American Heart Association.

Altamonte Springs, FL (PRWEB) December 8, 2008 -- The nutrition beverage market is booming as people of all ages turn to nutrient enhanced drinks to help fuel a healthy lifestyle, but the benefits often may be more hyped than healthy. Health experts across the country are urging consumers to read the label and look out for hidden sugars, fat, and calories in these drinks.

Nutrient-rich beverages are gaining popularity among consumers as a convenient way to boost energy, endurance, and overall health. "Healthy people are taking heed of the recent scientific studies that recommend an increase in protein and a decrease in high carbohydrate and high sugar foods to support a healthy lifestyle," says Harvard physician Dr. Marcus Elliott, MD, who works with world-class athletes from the NFL, NBA, and MLB. Dr. Elliott says most adults need to concentrate on getting more high quality protein in their daily diets.

"Because the body can't store protein for future needs, as it does carbohydrates, it's important to eat protein at regular intervals. High protein nutritional beverages can play an important role in managing a healthier lifestyle -- whether you're an elite athlete, or a casual exerciser trying to maintain your weight with smart eating and physical activity," says Dr. Elliott. "The issue is that too many people aren't aware that many of the nutritional drinks on the market are loaded with hidden sugars, fat, and calories."

Dr. Elliott is part of a team of health & science professionals behind ZOIC, an advanced nutrition drink hitting store shelves across the country later this month. ZOIC -- meaning "pertaining to life" -- was created to satisfy increasing consumer demand for healthy and convenient nutritional products. ZOIC is different from most other nutritional beverages that are laden with high calories, high-fructose corn syrup, added sugars, or high fat content. ZOIC is specially formulated to provide an optimal mix of 21 grams of high-quality proteins, 26 vitamins and minerals, antioxidants, and healthy dietary fiber. Each serving of ZOIC has only 110 calories, 2 net grams of carbohydrates with no sugar added, and is 99 percent fat free. ZOIC's nutrient composition makes it ideal for general nutrition, healthy weight management, and exercise and fitness regimens.

"Other nutritional beverages may not offer the complete package of nutrients and high-quality protein that ZOIC provides," adds Dr. Elliott. "ZOIC is an ideal solution for those looking to maintain healthy blood sugar levels and watch their glycemic index." ZOIC is scientifically formulated with a complete performance protein that balances out the best nutritional benefits and is proven to boost energy, build lean muscle, speed recovery after exercise, and maintain a strong immune system.

"While the efficacy of our products is our paramount concern, we also recognize that it is critically important that they be affordable, especially in light of our current economy," said John Serieka, Solis Brands' President and Chief Marketing Officer. "Obviously everyone is being very discerning about where and how to spend their dollars, but no one wants to neglect their health and well being. ZOIC offers a complete and affordable option for everyone concerned about proper nutrition and healthy weight management. ZOIC contains only the finest and highest quality ingredients and is a terrific consumer value when compared to other competitive products."

AMERICAN HEART ASSOCIATION CERTIFIES ZOIC

As an indicator of ZOIC's nutritional quality, the American Heart Association (AHA) has certified the product. It displays the heart-check mark because it meets the organization's criteria for saturated fat and cholesterol for healthy people over age 2. ZOIC is also qualified under the US FDA Heart Health Claim

"With all the messages in grocery stores, from sales fliers to promotions on food packages, consumers are bombarded with information. The simple heart-check mark from the American Heart Association makes it easy for them to cut through the clutter and reliably find the nutritious foods they're looking for," said American Heart Association spokesperson, Penny Kris-Etherton, R.D., Ph.D., professor of nutrition at Pennsylvania State University.

CONSUMERS DEMAND CREDIBLE NUTRITIONAL PRODUCTS

ZOIC was initially available only through hospitals and health institutions, but now is being distributed to grocery, drug, convenience and mass merchant stores across the country. ZOIC is USDA inspected as "true to content", and is also Union Orthodox Kosher Certified -- an independent verification of quality, integrity & purity.

ZOIC is available in French Vanilla and Belgian Chocolate flavors and is sold in 4-packs at an MSRP of $5.99 in the Adult Nutrition and/or Weight Management section of most major retailers nationwide.

For more information, please visit: www.zoicbev.com

Get Involved! Run for an ISSN Office!

2008-12-06T05:27:00.004-05:00

Download information at this link, http://www.sportsnutritionsociety.org/pdf/ISSNElections_2009_2010_2011.pdf

Or go to www.theissn.org

Fat Intake and Injury in Female Runners

2008-11-27T08:34:00.000-05:00

Background

Our purpose was to determine the relationship between energy intake, energy availability, dietary fat and lower extremity injury in adult female runners. We hypothesized that runners who develop overuse running-related injuries have lower energy intakes, lower energy availability and lower fat intake compared to non-injured runners.

Methods

Eighty-six female subjects, running a minimum of 20 miles/week, completed a food frequency questionnaire and informed us about injury incidence over the next year.

Results

Injured runners had significantly lower intakes of total fat (63 ± 20 vs. 80 ± 50 g/d) and percentage of kilocalories from fat (27 ± 5 vs. 30 ± 8 %) compared with non-injured runners. A logistic regression analysis found that fat intake was the best dietary predictor, correctly identifying 64% of future injuries. Lower energy intake and lower energy availability approached, but did not reach, a significant association with overuse injury in this study.

Conclusion

Fat intake is likely associated with injury risk in female runners. By documenting these associations, better strategies can be developed to reduce running injuries in women.
http://www.jissn.com/content/5/1/1

Bottom line: if you run, you need to eat! Female runners take heed, eat more protein and fat!

ISSN Publishes Position Statement on Nutrient Timing

2008-11-27T07:59:00.000-05:00

The International Society of Sports Nutrition has published a position statement on nutrient timing, which is the practice of ingesting the right nutrients at the right times in relation to exercise to maximize exercise performance and the benefits resulting from exercise. The statement included eight tenets.

The second tenet reads, "During exercise, carbohydrate [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 protein [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."

The eighth tenet reads, "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."

To read all eight tenets, click here.
http://www.poweringmuscles.com/Sports-Science-61,Issn_Publishes_Position_Statement_On_Nutrient_Timing.html

Beta-Alanine improves performance in the elderly

2008-11-27T07:30:00.001-05:00

Sport Supplement May Help Shield Seniors From Falls

Beta-alanine boosts muscle, balance, study finds

Posted November 19, 2008

WEDNESDAY, Nov. 19 (HealthDay News) -- The dietary supplement beta-alanine (BA) -- widely used by athletes and body builders -- improves muscle endurance in the elderly, according to U.S. researchers.

The finding "could have importance in the prevention of falls, and the maintenance of health and independent living in elderly men and women," said study author Jeffrey Stout of the University of Oklahoma.

BA is an amino acid that helps form carnosine, which plays a major role in normal muscle function during intense exercise. The more BA, the higher carnosine levels in muscles, the researchers said.

In this study, Stout and his colleagues assessed the fitness levels of 26 elderly men and women before and after they took BA supplements or placebo pills for 90 days.

They found a 67 percent improvement in the fitness levels of those who took BA, compared to a 21.5 percent improvement in the placebo group.

"Our data suggest that 90 days of BA supplementation increased physical working capacity in elderly men and women," the study authors wrote. "These findings are clinically significant, as a decrease in functional capacity to perform daily living tasks has been associated with an increase in mortality, primarily due to increased risk of falls."

The study was published online this month in the Journal of the International Society of Sports Nutrition.

1. Accesses 10592	Research article Effects of eight weeks of an alleged aromatase inhibiting nutritional supplement 6-OXO (androst-4-ene-3,6,17-trione) on serum hormone profiles and clinical safety markers in resistance-trained, eugonadal males Dan Rohle, Colin Wilborn, Lem Taylor, Chris Mulligan, Richard Kreider, Darryn Willoughby Journal of the International Society of Sports Nutrition 2007, 4:13 (19 October 2007) [Abstract] [Full Text] [PDF] [PubMed] [Related articles]
2. Accesses 9098	Review International Society of Sports Nutrition position stand: Nutrient timing Chad Kerksick, Travis Harvey, Jeff Stout, Bill Campbell, Colin Wilborn, Richard Kreider, Doug Kalman, Tim Ziegenfuss, Hector Lopez, Jamie Landis, John L Ivy, Jose Antonio Journal of the International Society of Sports Nutrition 2008, 5:17 (3 October 2008) [Abstract] [Full Text] [PDF] [PubMed] [Related articles] [Cited on BioMed Central]
3. Accesses 8778	Commentary International Society of Sports Nutrition position stand: creatine supplementation and exercise Thomas W Buford, Richard B Kreider, Jeffrey R Stout, Mike Greenwood, Bill Campbell, Marie Spano, Tim Ziegenfuss, Hector Lopez, Jamie Landis, Jose Antonio Journal of the International Society of Sports Nutrition 2007, 4:6 (30 August 2007) [Abstract] [Full Text] [PDF] [PubMed] [Related articles] [Cited on BioMed Central]
4. Accesses 8714	Poster presentation Effect of a combination dietary supplement product (Bounce-Back^™) on the signs and symptoms of delayed onset muscle soreness after eccentric exercise: a randomized, double-blind, placebo-controlled, crossover pilot study Jay Udani, Betsy Singh, Elizabeth Sandoval Journal of the International Society of Sports Nutrition 2008, 5(Suppl 1):P24 (17 September 2008) [Abstract] [Full text] [PDF]
5. Accesses 8121	Commentary International Society of Sports Nutrition position stand: protein and exercise Bill Campbell, Richard B Kreider, Tim Ziegenfuss, Paul La Bounty, Mike Roberts, Darren Burke, Jamie Landis, Hector Lopez, Jose Antonio Journal of the International Society of Sports Nutrition 2007, 4:8 (26 September 2007) [Abstract] [Full Text] [PDF] [PubMed] [Related articles] [Cited on BioMed Central]
6. Accesses 6598	Research article Fat intake and injury in female runners Kristen E Gerlach, Harold W Burton, Joan M Dorn, John J Leddy, Peter J Horvath Journal of the International Society of Sports Nutrition 2008, 5:1 (3 January 2008) [Abstract] [Full Text] [PDF] [PubMed] [Related articles]
7. Accesses 6264	Research article Effects of acute and 14-day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals Matthew Cooke, Mike Iosia, Thomas Buford, Brian Shelmadine, Geoffrey Hudson, Chad Kerksick, Christopher Rasmussen, Mike Greenwood, Brian Leutholtz, Darryn Willoughby, Richard Kreider Journal of the International Society of Sports Nutrition 2008, 5:8 (4 March 2008) [Abstract] [Full Text] [PDF] [PubMed] [Related articles]
8. Accesses 6194	Review ISSN Exercise & Sport Nutrition Review: Research & Recommendations Richard B Kreider, Anthony L Almada, Jose Antonio, Craig Broeder, Conrad Earnest, Mike Greenwood, Thomas Incledon, Douglas S Kalman, Susan M Kleiner, Brian Leutholtz, Lonnie M Lowery, Ron Mendel, Jeffrey R Stout, Darryn S Willoughby, Tim N Ziegenfuss Journal of the International Society of Sports Nutrition 2004, 1:1-44 (10 May 2004) [Abstract] [Full Text] [PDF]
9. Accesses 6080	Research article Effect of carbohydrate-protein supplement timing on acute exercise-induced muscle damage James P White, Jacob M Wilson, Krista G Austin, Beau K Greer, Noah St John, Lynn B Panton Journal of the International Society of Sports Nutrition 2008, 5:5 (19 February 2008) [Abstract] [Full Text] [PDF] [PubMed] [Related articles] [Cited on BioMed Central]
10. Accesses 5993	Research article The effects of creatine pyruvate and creatine citrate on performance during high intensity exercise Ralf Jäger, Jan Metzger, Karin Lautmann, Vladimir Shushakov, Martin Purpura, Kurt-Reiner Geiss, Norbert Maassen Journal of the International Society of Sports Nutrition 2008, 5:4 (13 February 2008) [Abstract] [Full Text] [PDF] [PubMed] [Related articles]

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Feb 26-27 2010 ISSN-AP Workshop, Phoenix AZ

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MIxed Carbohydrate Sources and Endurance Performance.

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International Society of Sports Nutrition 6th Annual Conference and Expo

GPLC improves performance!

The effect of glucosamine and/or chondroitin sulfate on the progression of knee osteoarthritis

The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc.

Plant based dietary supplement increases urinary pH

John M Berardi1, Alan C Logan2 and A Venket Rao3

Abstract

Background

Methods

Results

Conclusion

Glycine propionyl-L-carnitine produces enhanced anaerobic work capacity with reduced lactate accumulation in resistance trained males

Milk: the new sports drink? A Review

Caffeine and marathon running

Effects of beta-hydroxy-beta-methylbutyrate and creatine monohydrate supplementation on the aerobic and anaerobic capacity of highly trained athletes.

An exhausted subject matter: protein and resistance training.

Carbohydrate-Protein Drinks Do Not Enhance Recovery From Exercise-Induced Muscle Injury

Effect of Betaine Supplementation on Power Performance and Fatigue

Improved Endurance capacity following chocolate milk consumption !! Most excellent!

Resistance training with soy vs. whey protein supplements in hyperlipidemic males

Abstract (provisional)

Background

Methods

Results

Conclusions

Dietary supplement increases plasma norepinephrine, lipolysis, and metabolic rate in resistance trained men

Call for submissions on new audio web site

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The Arnold Experience: More Than You Can Imagine

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Creatine vs. Creatine: Heavywight Bout of The Century!!

Effect of Betaine Supplementation on Power Performance and Fatigue

Running Economy

Dietary Supplements in Teens

Piracetam. An overview of its pharmacological properties and a review of its therapeutic use in senile cognitive disorders.

Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind tria

Fat Intake and Injury in Female Runners

Creatine Ethyl Ester is not superior to Creatine Monohydrate

High School Kids Suspended for POSSESSION of Creatine

Dietary protein safety and resistance exercise: what do we really know?

Abstract:Examination of a pre-exercise, high energy supplement on exercise performance

Meltdown: Thermogenic Effect of an acute ingestion of a weight loss supplement.

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Effect of Capsaicin on Endurance in rats

Effects of exercise training and antioxidant R-ALA on glucose transport in insulin-sensitive rat skeletal muscle.

FTC Proposes Revisions To Guidelines for Advertising Endorsements

JISSN Announces New Editors-in-Chief

Milk Your Workout for all It’s Worth—5 Wheys Low-Fat Dairy is a Nutrient Powerhouse

BCAAs ameliorate fatigue due to sailing

Creatine has no harmful effects in football players

Top 10 Most Accessed Articles in 2008 for the JISSN

Recovery from a cycling time trial is enhanced with carbohydrate-protein

Thermogenic Supplement Ratches Up Metabolism

Abstract (provisional)

Chocolate, wine and tea improve brain performance

VPX Sports Signs on as the 2009 ISSN Title Sponsor

Estrogenic Compounds in flax: should men worry?

ICST - International Conference for Strength Training

Interesting...The AHA has 'endorsed' this product

Get Involved! Run for an ISSN Office!

Fat Intake and Injury in Female Runners

Background

Methods

John M Berardi¹, Alan C Logan² and A Venket Rao³