Jose Antonio: Educator of the Year

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.

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

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.

International Society of Sports Nutrition 6th Annual Conference and Expo

Register now! Go to www.theissn.org for more information!

GPLC improves performance!

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

Dietary Supplements in Teens

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.

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

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!

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

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

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.

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.

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

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

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

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.

BCAAs ameliorate fatigue due to sailing

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

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.

Top 10 Most Accessed Articles in 2008 for the JISSN

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]

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

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.

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Fat Intake and Injury in Female Runners

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

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

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.

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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.