Plant based dietary supplement increases urinary pH

John M Berardi¹, Alan C Logan² and A Venket Rao³

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

Abstract

Background

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

Methods

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

Results

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

Conclusion

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

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

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

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

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

Abstract (provisional)

Background

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

Methods

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

Results

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

Conclusions

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

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

Milk: the new sports drink? A Review

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

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

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


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

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

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

Caffeine and marathon running

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

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

The Berrones Analysis:

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

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

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

O'Connor DM, Crowe MJ.

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

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

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

Posted by KEVIN JONES

An exhausted subject matter: protein and resistance training.

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

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

The Berrones Analysis:

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

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

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

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

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

Effect of Betaine Supplementation on Power Performance and Fatigue

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

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

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

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

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

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

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

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

Published:	11 March 2009

Abstract (provisional)

Background

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

Methods

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

Results

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

Conclusions

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

MY TAKE:

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