Showing posts with label Journal of the International Society of Sports Nutrition. Show all posts
Showing posts with label Journal of the International Society of Sports Nutrition. Show all posts
Sunday, May 31, 2009
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.
Thursday, May 21, 2009
White Tea extract induces lipolytic activity and inhibits adipogenesis in human subcutaneous (pre)-adipocytes.
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.
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
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.
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.
Tuesday, April 28, 2009
The effects of a nutritionally enriched coffee drink on repeated flying 40-yd sprint performance
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.)
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.)
Saturday, March 28, 2009
Effect of Betaine Supplementation on Power Performance and Fatigue
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.
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.
Sunday, February 22, 2009
Creatine Ethyl Ester is not superior to Creatine Monohydrate
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.
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.
Saturday, February 14, 2009
High School Kids Suspended for POSSESSION of Creatine
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
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
Friday, January 30, 2009
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.
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.
Monday, January 5, 2009
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.
Sunday, January 4, 2009
Milk Your Workout for all It’s Worth—5 Wheys Low-Fat Dairy is a Nutrient Powerhouse
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.
Sunday, December 28, 2008
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] |
Thursday, December 25, 2008
Thermogenic Supplement Ratches Up Metabolism
The acute effects of the thermogenic supplement Meltdown on energy expenditure, fat oxidation, and hemodynamic responses in young, healthy males
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.
Tuesday, December 23, 2008
Chocolate, wine and tea improve brain performance
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
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
Monday, December 8, 2008
ICST - International Conference for Strength Training
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!).
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!).
Thursday, November 27, 2008
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
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
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