Richard J Bloomer, Kelsey H Fisher-Wellman, Kelley G Hammond, Brian K Schilling, Adrianna A Weber and Bradford J Cole
Abstract
Background: Dietary supplements targeting fat loss and increased thermogenesis are prevalent within the sport nutrition/weight loss market. While some isolated ingredients have been reported to be efficacious when used at high dosages, in particular in animal models and/or via intravenous delivery, little objective evidence is available pertaining to the efficacy of a finished product taken by human subjects in oral form. Moreover, many ingredients function as stimulants, leading to increased hemodynamic responses. The purpose of this investigation was to determine the effects of a finished dietary supplement on plasma catecholamine concentration, markers of lipolysis, metabolic rate, and hemodynamics. Methods: Ten resistance trained men (age = 27 ± 4 yrs; BMI = 25 ± 3 kg· m-2; body fat = 9 ± 3%; mean ± SD) ingested a dietary supplement (Meltdown®, Vital Pharmaceuticals) or a placebo, in a random order, double blind cross-over design, with one week separating conditions. Fasting blood samples were collected before, and at 30, 60, and 90 minutes post ingestion and were assayed for epinephrine (EPI), norepinephrine (NE), glycerol, and free fatty acids (FFA). Area under the curve (AUC) was calculated for all variables. Gas samples were collected from 30–60 minutes post ingestion for measurement of metabolic rate. Heart rate and blood pressure were recorded at all blood collection times. Results: AUC was greater for the dietary supplement compared to the placebo for NE (1332 ± 128 pg·mL-1·90 min-1 vs. 1003 ± 133 pg·mL-1·90 min-1; p = 0.03), glycerol (44 ± 3 ìg·mL-1·90 min-1 vs. 26 ± 2 ìg·mL-1·90 min-1; p< p =" 0.0003)."> 0.05). For all variables, values were highest at 90 minutes post ingestion. Total kilocalorie expenditure during the 30 minute collection period was 29.6% greater (p = 0.02) for the dietary supplement (35 ± 3 kcal) compared to placebo (27 ± 2 kcal). A condition main effect was noted for systolic blood pressure (p = 0.04), with values increasing from 117 ± 2 mmHg to 123 ± 2 mmHg with the dietary supplement, while remaining unchanged for placebo. No other hemodynamic changes were noted (p > 0.05).
Conclusion: The dietary supplement results in an acute increase in plasma NE and markers of lipolysis, as well as metabolic rate. This occurs without altering hemodynamic variables in a clinically significant manner. Intervention studies to determine the impact of this dietary supplement on weight/fat loss are warranted.
My Take:
It appears that during this study Meltdown was successful at increasing plasma Norephinrine (NE) levels which coincided with the increase of glycerol. NE is a key factor in the breakdown of triglycerides into fatty acids and glycerol (lipolysis). It appears from this study that these effects take 90 minutes to begin working. I am sure that on the bottle of the product it recommends that you ingest 90 minutes prior to exercise to maximize your body's utilization of those liberated fatty acids. The authors also noted in their conclusion that this product increase
in metabolic rate despite a minimal increase in heart rate and systolic blood pressure. This may be beneficial to some people who avoid taking supplements because of the rapid heart rate and inc. in blood pressure that gives them headaches. However I caution that this study was designed using resistance trained males, so females keep that in mind.
Wednesday, March 11, 2009
Monday, March 9, 2009
Call for submissions on new audio web site
Hello All,
I'm posting to let ISSN blog readers know that the new "audio library" web site I've started with some colleagues is calling for self-recorded audio submissions (300-500 word compositions read into a microphone, similar to what one hears on National Public Radio). Details can be found on the site (www.IronRadio.org). Editorials will be considered for any sports nutrition and resistance training topic.
Those here who would like to be a guest on the site's flagship podcast (of the same name) may also email Lonman7@hotmail.com. The podcast includes a discussion about the guest and his/ her recent projects and also includes a topic of the week (typically relevant to the guest's expertise) and live emails or call-ins.
The purpose of the site and the show is to be a bit more "academic" than most of the existing power sport / sports nutriton podcasts. The site itself (which is bigger than the main podcast, per se) already has a collection of saved audio from the early days of podcasting. Hopefully it can become a free reference site for those who need answers - or would like to provide some of their own.
Very best,
LL
Green Tea, Energy Expenditure, and Fat Oxidation
ABSTRACT
Background: Current interest in the role of functional foods in
weight control has focused on plant ingredients capable of interfering
with the sympathoadrenal system.
Objective: We investigated whether a green tea extract, by
virtue of its high content of caffeine and catechin polyphenols,
could increase 24-h energy expenditure (EE) and fat oxidation
in humans.
Design: Twenty-four–hour EE, the respiratory quotient (RQ), and
the urinary excretion of nitrogen and catecholamines were measured
in a respiratory chamber in 10 healthy men. On 3 separate
occasions, subjects were randomly assigned among 3 treatments:
green tea extract (50 mg caffeine and 90 mg epigallocatechin gallate),
caffeine (50 mg), and placebo, which they ingested at
breakfast, lunch, and dinner.
Results: Relative to placebo, treatment with the green tea extract
resulted in a significant increase in 24-h EE (4%; P < 0.01) and
a significant decrease in 24-h RQ (from 0.88 to 0.85; P < 0.001)
without any change in urinary nitrogen. Twenty-four–hour urinary
norepinephrine excretion was higher during treatment with
the green tea extract than with the placebo (40%, P < 0.05).
Treatment with caffeine in amounts equivalent to those found in
the green tea extract had no effect on EE and RQ nor on urinary
nitrogen or catecholamines.
Conclusions: Green tea has thermogenic properties and promotes
fat oxidation beyond that explained by its caffeine content
per se. The green tea extract may play a role in the control of
body composition via sympathetic activation of thermogenesis,
fat oxidation, or both. Am J Clin Nutr 1999;70:1040–5.
Reference
Dulloo, A. G., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., & Chantre, P. (1999). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation. American Journal of Clinical Nutrition, 70, 1040–1045.
My Take
This one of four studies listed on the Hydroxcut website to support their product. This study was done six years prior to the study I reported on previously (Berube-Patent et al., 2005), and was very similar. It was suggested that interfering with the sympathetic nervous system (SNS) and its neurotransmitter norepinephrine would help in weight loss because thermogenesis and fat oxidation are under the control of the SNS. Certain plants are thought to have a thermogenic effect by interfering with catecholamine release and activity.
Here is a little background paraphrased from the paper…
Green tea is made from unfermented Camellia sinensis leaves and contains polyphenol, which is a chemical that occurs naturally in some plants. A type of polyphenol is flavonoids, which is thought to have a health benefit due to containing catechins. Green tea contains the highest amount of catechins of all the teas because of how it is processed. Four polyphenol catechins in green tea are: gallocatechin (GC), epigallocatechin (EGC), epicatechin (EC), and epigallocatechin gallate (EGCG). In a given cup of tea, there can be between 80 to 100 mg of polyphenols. In addition, Green tea also contains about 50 mg of caffeine per cup.
Caffeine inhibits the phosphodiesterase-induced breakdown of cyclic AMP (cAMP), meaning that there is more cAMP. cAMP is an intracellular mediator for the actions of catecholamines on thermogenesis. Caffeine also helps to decreases adenosine leading to reduced central nervous system fatigue, this in turn causes an increased norepiephrine release. An enzyme called COMT breaks down norepinephrine at the synaptic junctions, this along with phosphodiesterases, adenosine, and certain prostaglandins help to regulate the amount of norepinephrine and its interactions with adrenoceptors. However, COMT can be inhibited by tea polyphenols which would prolonged the effect of norepiephrine on thermogenesis and fat metabolism. This was seen in the study by increased norepiephrine in the urine in the Green Tea group due to less breakdown of norepiphrine and an increased amount in the circulation. The researcher’s proposed mechanism for the results was that the catechins inhibited COMT, which increased the life of norepinephrine. Also, caffeine inhibited phosphodiesterases and increased the life of cAMP which overall increased norepiephrine’s effect on thermogenesis.
Overall this paper proves that Green Tea Extract increases fat metabolism, thermogenesis, and can aid in body composition changes, as well as provides mechanisms to explain these finding; however, I think it is important to see if it actually is applicable to the brand Hydroxcut. In the study subjects received one of three treatments, 1) green tea extract containing 50 mg of caffeine and 90 mg of ECGC, 2) 50 mg of caffeine, or 3) a placebo. All three treatments were taken three times per day for totals of: 1) 150 mg caffeine and 270 mg of ECGC, 2) 150 mg caffeine, no ECGC and 3) no caffeine or ECGC. Hydroxycut is also meant to be taken three times per day, and contains the following: at least 600 mg of caffeine/day and at least 351 mg of ECGC per day. More of both are included, but it is hard to quantify the exact amount due to how the ingredients are listed on the label, see http://www.hydroxycut.com/products/hydroxycut/hydroxycut_faqs.shtml. Comparing the researched amount, and the amount included in the product, it is seen that the product includes more than what was need to increase energy expenditure 4% in the study, therefore I would think there is a possibility the product can increase energy expenditure even more. On the other hand, in the study it was shown that the increased energy expenditure was not accompanied by an increase in heart rate, but that was at a dose lower than what is seen in the product, so this can possibly be a concern. It is interesting that after 10 years on the market, Hydroxcut has no listed scientific reviewed studies on the website or indexed in PubMed looking at the combination of ingredients in their product, instead they sight research (that is 10 years old) on key ingredients as their proof that it works. Perhaps, the company does not want consumers to know how the ingredients actually interact and work together. In conclusion, I think that Green Tea Extract has beneficial effects on weight loss, and while Hydroxcut may too; more research needs to be done.
Background: Current interest in the role of functional foods in
weight control has focused on plant ingredients capable of interfering
with the sympathoadrenal system.
Objective: We investigated whether a green tea extract, by
virtue of its high content of caffeine and catechin polyphenols,
could increase 24-h energy expenditure (EE) and fat oxidation
in humans.
Design: Twenty-four–hour EE, the respiratory quotient (RQ), and
the urinary excretion of nitrogen and catecholamines were measured
in a respiratory chamber in 10 healthy men. On 3 separate
occasions, subjects were randomly assigned among 3 treatments:
green tea extract (50 mg caffeine and 90 mg epigallocatechin gallate),
caffeine (50 mg), and placebo, which they ingested at
breakfast, lunch, and dinner.
Results: Relative to placebo, treatment with the green tea extract
resulted in a significant increase in 24-h EE (4%; P < 0.01) and
a significant decrease in 24-h RQ (from 0.88 to 0.85; P < 0.001)
without any change in urinary nitrogen. Twenty-four–hour urinary
norepinephrine excretion was higher during treatment with
the green tea extract than with the placebo (40%, P < 0.05).
Treatment with caffeine in amounts equivalent to those found in
the green tea extract had no effect on EE and RQ nor on urinary
nitrogen or catecholamines.
Conclusions: Green tea has thermogenic properties and promotes
fat oxidation beyond that explained by its caffeine content
per se. The green tea extract may play a role in the control of
body composition via sympathetic activation of thermogenesis,
fat oxidation, or both. Am J Clin Nutr 1999;70:1040–5.
Reference
Dulloo, A. G., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., & Chantre, P. (1999). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation. American Journal of Clinical Nutrition, 70, 1040–1045.
My Take
This one of four studies listed on the Hydroxcut website to support their product. This study was done six years prior to the study I reported on previously (Berube-Patent et al., 2005), and was very similar. It was suggested that interfering with the sympathetic nervous system (SNS) and its neurotransmitter norepinephrine would help in weight loss because thermogenesis and fat oxidation are under the control of the SNS. Certain plants are thought to have a thermogenic effect by interfering with catecholamine release and activity.
Here is a little background paraphrased from the paper…
Green tea is made from unfermented Camellia sinensis leaves and contains polyphenol, which is a chemical that occurs naturally in some plants. A type of polyphenol is flavonoids, which is thought to have a health benefit due to containing catechins. Green tea contains the highest amount of catechins of all the teas because of how it is processed. Four polyphenol catechins in green tea are: gallocatechin (GC), epigallocatechin (EGC), epicatechin (EC), and epigallocatechin gallate (EGCG). In a given cup of tea, there can be between 80 to 100 mg of polyphenols. In addition, Green tea also contains about 50 mg of caffeine per cup.
Caffeine inhibits the phosphodiesterase-induced breakdown of cyclic AMP (cAMP), meaning that there is more cAMP. cAMP is an intracellular mediator for the actions of catecholamines on thermogenesis. Caffeine also helps to decreases adenosine leading to reduced central nervous system fatigue, this in turn causes an increased norepiephrine release. An enzyme called COMT breaks down norepinephrine at the synaptic junctions, this along with phosphodiesterases, adenosine, and certain prostaglandins help to regulate the amount of norepinephrine and its interactions with adrenoceptors. However, COMT can be inhibited by tea polyphenols which would prolonged the effect of norepiephrine on thermogenesis and fat metabolism. This was seen in the study by increased norepiephrine in the urine in the Green Tea group due to less breakdown of norepiphrine and an increased amount in the circulation. The researcher’s proposed mechanism for the results was that the catechins inhibited COMT, which increased the life of norepinephrine. Also, caffeine inhibited phosphodiesterases and increased the life of cAMP which overall increased norepiephrine’s effect on thermogenesis.
Overall this paper proves that Green Tea Extract increases fat metabolism, thermogenesis, and can aid in body composition changes, as well as provides mechanisms to explain these finding; however, I think it is important to see if it actually is applicable to the brand Hydroxcut. In the study subjects received one of three treatments, 1) green tea extract containing 50 mg of caffeine and 90 mg of ECGC, 2) 50 mg of caffeine, or 3) a placebo. All three treatments were taken three times per day for totals of: 1) 150 mg caffeine and 270 mg of ECGC, 2) 150 mg caffeine, no ECGC and 3) no caffeine or ECGC. Hydroxycut is also meant to be taken three times per day, and contains the following: at least 600 mg of caffeine/day and at least 351 mg of ECGC per day. More of both are included, but it is hard to quantify the exact amount due to how the ingredients are listed on the label, see http://www.hydroxycut.com/products/hydroxycut/hydroxycut_faqs.shtml. Comparing the researched amount, and the amount included in the product, it is seen that the product includes more than what was need to increase energy expenditure 4% in the study, therefore I would think there is a possibility the product can increase energy expenditure even more. On the other hand, in the study it was shown that the increased energy expenditure was not accompanied by an increase in heart rate, but that was at a dose lower than what is seen in the product, so this can possibly be a concern. It is interesting that after 10 years on the market, Hydroxcut has no listed scientific reviewed studies on the website or indexed in PubMed looking at the combination of ingredients in their product, instead they sight research (that is 10 years old) on key ingredients as their proof that it works. Perhaps, the company does not want consumers to know how the ingredients actually interact and work together. In conclusion, I think that Green Tea Extract has beneficial effects on weight loss, and while Hydroxcut may too; more research needs to be done.
Sunday, March 8, 2009
The Arnold Experience: More Than You Can Imagine
This weekend was my first time at The Arnold - a show that combines bodybuilding, fitness and figure competitions with an Expo hall that resembles New Years on Times Square and the educational sessions of the Strength Summit sponsored by StrengthPro. From Irish Dancing to Table Tennis to the Strong Man Competition, there is certainly something for everyone and thousands upon thousands of people descended upon the Convention Center in Columbus, OH for the show.
What astounded me the most was the plethora of people who were waiting in long lines to get samples of protein powders, bars, fat burners or other supplements. People from every walk of life and and of every age - from young teens to the elderly. One thing is clear about all of them - they are clearly interested in improving their health and physique. And, this got me thinking more about the term bodybuilder and my conversations with Kris Gethin. Kris has always emphasized that a bodybuilder isn't just an IFBB pro. But, a bodybuilder is anyone who works on their body, takes the right supplements and attempts to eat a good diet is a bodybuilder. See more at: http://www.bodybuilding.com/fun/bbmindupdate.php?day=7
Another very interesting thing about the show was how incredibly nice and personable all of the fitness and figure models and bodybuilders were. People like Mike Brown and Anthony Presciano not only took their time to say hello and smile to everyone but also take pictures with dozens of people every day.
The Arnold is certainly a show that offers something for everyone. If you missed it, check out the videos from bodybuilding.com or vpx.com or log on to facebook and check out the ISSN page for pictures.
What astounded me the most was the plethora of people who were waiting in long lines to get samples of protein powders, bars, fat burners or other supplements. People from every walk of life and and of every age - from young teens to the elderly. One thing is clear about all of them - they are clearly interested in improving their health and physique. And, this got me thinking more about the term bodybuilder and my conversations with Kris Gethin. Kris has always emphasized that a bodybuilder isn't just an IFBB pro. But, a bodybuilder is anyone who works on their body, takes the right supplements and attempts to eat a good diet is a bodybuilder. See more at: http://www.bodybuilding.com/fun/bbmindupdate.php?day=7
Another very interesting thing about the show was how incredibly nice and personable all of the fitness and figure models and bodybuilders were. People like Mike Brown and Anthony Presciano not only took their time to say hello and smile to everyone but also take pictures with dozens of people every day.
The Arnold is certainly a show that offers something for everyone. If you missed it, check out the videos from bodybuilding.com or vpx.com or log on to facebook and check out the ISSN page for pictures.
Tuesday, March 3, 2009
Sesamin, a sesame lignan, is a potent inducer of hepatic fatty acid oxidation in the rat.
Ashakumary L, Rouyer I, Takahashi Y, Ide T, Fukuda N, Aoyama T, Hashimoto T, Mizugaki M, Sugano M.
Laboratory of Nutrition Biochemistry, National Food Research Institute, Ministry of Agriculture, Forestry and Fisheries, Tsukuba, Japan.
The effects of sesamin, one of the most abundant lignans in sesame seed, on hepatic fatty acid oxidation were examined in rats that were fed experimental diets containing various amounts (0%, 0.1%, 0.2%, and 0.5%) of sesamin (a 1:1 mixture of sesamin and episesamin) for 15 days. Dietary sesamin dose-dependently increased both mitochondrial and peroxisomal palmitoyl-coenzyme A (CoA) oxidation rates. Mitochondrial activity almost doubled in rats on the 0.5% sesamin diet. Peroxisomal activity increased more than 10-fold in rats fed a 0.5% sesamin diet in relation to rats on the sesamin-free diet. Dietary sesamin greatly increased the hepatic activity of fatty acid oxidation enzymes, including carnitine palmitoyltransferase, acyl-CoA dehydrogenase, acyl-CoA oxidase, 3-hydroxyacyl-CoA dehydrogenase, enoyl-CoA hydratase, and 3-ketoacyl-CoA thiolase. Dietary sesamin also increased the activity of 2,4-dienoyl-CoA reductase and delta3,delta2-enoyl-CoA isomerase, enzymes involved in the auxiliary pathway for beta-oxidation of unsaturated fatty acids dose-dependently. Examination of hepatic mRNA levels using specific cDNA probes showed a sesamin-induced increase in the gene expression of mitochondrial and peroxisomal fatty acid oxidation enzymes. Among these various enzymes, peroxisomal acyl-CoA oxidase and bifunctional enzyme gene expression were affected most by dietary sesamin (15- and 50-fold increase by the 0.5% dietary level). Sesamin-induced alterations in the activity and gene expression of carnitine palmitoyltransferase I and acyl-CoA oxidase were in parallel with changes in the mitochondrial and peroxisomal palmitoyl-CoA oxidation rate, respectively. In contrast, dietary sesamin decreased the hepatic activity and mRNA abundance of fatty acid synthase and pyruvate kinase, the lipogenic enzymes. However, this lignan increased the activity and gene expression of malic enzyme, another lipogenic enzyme. An alteration in hepatic fatty acid metabolism may therefore account for the serum lipid-lowering effect of sesamin in the rat.
>>>> Posted by Kevin L Jones
Someone told me about Sesamin recently, and I'd never heard of it, so I did some research on it. There are multiple studies confirming that Sesamin increases hepatic lipid oxidation. It also increases overall lipid oxidation, helping to burn more fat as a fuel source rather than CHO. The thing I liked about it most is that it helps rid the liver of fat build-up. CLA, another supplement that helps increases FFA mobilization, has been shown to increase FA build-up in the liver. But taken along with Sesamin, I think that not only will you now have two compounds working together to increase lipid oxidation, but now you can prevent the build-up of fats in the liver.
Monday, March 2, 2009
More About Hydroxycut...
Abstract:
http://www.hydroxycut.com/products/research/pdf/Berube-Parent.pdf
References:
Berube-Patent, S., Pelletier, C., Core, J., & Tremblay, A. (2005). Effects of encapsulated green tea and Guarana extracts containing a mixture of epigallocatechin-3-gallate and caffeine on 24h energy expenditure and fat oxidation in men. British Journal of Nutrition, 94, 432-436.
My Take:
This study is listed on the Hydroxycut website as supporting evidence that their product works, due to two of its key ingredients: 1) Guarana, which contains caffeine and 2) Green Tea, which contains epigallocatechin-3-gallate (EGCG), and caffeine. Green tea contains catechins which have antioxidant properties, such as aiding in the fight against cardiovascular disease, some cancers, and most recently obesity; EGCG is the most abundant catechin in green tea. In addition, 3-5% of Green Tea’s dry weight is caffeine.
Right away being on their website, I wonder what came first: the money to support the study via Hydroxcut’s company, or the study that happens to support the product. Either way, the study seems legitimate. The main research question was: What is the best combination of caffeine and EGCG to produce a significant increase in energy expenditure and fat oxidation without producing negative cardio-stimulatory side effects (increases in blood pressure and heart rate).
Details of study design and specific outcomes can be found in the paper, however generally the 14 male subjects sent 5 separate 24 hour occasions in a metabolic chamber in order to determine the effects of various mixtures of caffeine and EGCG. The EGCG content was determined by using 45% the dry weight of Green Tea, while the caffeine content was determined from Guarana. This is a limitation to the study design considering that both Green Tea and Guarana had other unknowns in them, including additions catechins and caffeine. Three measured values were determined to be significantly different: 24 hour energy expenditure, 24 hour diastolic blood pressure, and carbohydrate oxidation. 24 hour energy expenditure was significantly different that the placebo, proving that these ingredient can aid in weight loss.
In addition, key findings were that beyond a certain threshold, the EGCG content of a compound only produces a small, non-significant additional increase in 24 hour energy expenditure, so it in not clinically beneficial to increase the EGCG content at the expense of also increasing the negative cardio-stimulatory effects. Negative cardio-stimulatory side effects include an increase in heart rate and blood pressure, two things regular exercise has been shown to reduce; therefore exercise, in addition to the supplement, will help fight the negative side effects. Next, a known effect of weight loss is a decrease in resting energy expenditure (RMR), another benefit of EGCG-caffeine mixtures is that it may keep the RMR elevated (how much as weight loss increases needs to be determined). Finally, it was concluded that EGCG-caffeine mixtures have a place in weight loss interventions, along with diet and exercise, not in place of.
http://www.hydroxycut.com/products/research/pdf/Berube-Parent.pdf
References:
Berube-Patent, S., Pelletier, C., Core, J., & Tremblay, A. (2005). Effects of encapsulated green tea and Guarana extracts containing a mixture of epigallocatechin-3-gallate and caffeine on 24h energy expenditure and fat oxidation in men. British Journal of Nutrition, 94, 432-436.
My Take:
This study is listed on the Hydroxycut website as supporting evidence that their product works, due to two of its key ingredients: 1) Guarana, which contains caffeine and 2) Green Tea, which contains epigallocatechin-3-gallate (EGCG), and caffeine. Green tea contains catechins which have antioxidant properties, such as aiding in the fight against cardiovascular disease, some cancers, and most recently obesity; EGCG is the most abundant catechin in green tea. In addition, 3-5% of Green Tea’s dry weight is caffeine.
Right away being on their website, I wonder what came first: the money to support the study via Hydroxcut’s company, or the study that happens to support the product. Either way, the study seems legitimate. The main research question was: What is the best combination of caffeine and EGCG to produce a significant increase in energy expenditure and fat oxidation without producing negative cardio-stimulatory side effects (increases in blood pressure and heart rate).
Details of study design and specific outcomes can be found in the paper, however generally the 14 male subjects sent 5 separate 24 hour occasions in a metabolic chamber in order to determine the effects of various mixtures of caffeine and EGCG. The EGCG content was determined by using 45% the dry weight of Green Tea, while the caffeine content was determined from Guarana. This is a limitation to the study design considering that both Green Tea and Guarana had other unknowns in them, including additions catechins and caffeine. Three measured values were determined to be significantly different: 24 hour energy expenditure, 24 hour diastolic blood pressure, and carbohydrate oxidation. 24 hour energy expenditure was significantly different that the placebo, proving that these ingredient can aid in weight loss.
In addition, key findings were that beyond a certain threshold, the EGCG content of a compound only produces a small, non-significant additional increase in 24 hour energy expenditure, so it in not clinically beneficial to increase the EGCG content at the expense of also increasing the negative cardio-stimulatory effects. Negative cardio-stimulatory side effects include an increase in heart rate and blood pressure, two things regular exercise has been shown to reduce; therefore exercise, in addition to the supplement, will help fight the negative side effects. Next, a known effect of weight loss is a decrease in resting energy expenditure (RMR), another benefit of EGCG-caffeine mixtures is that it may keep the RMR elevated (how much as weight loss increases needs to be determined). Finally, it was concluded that EGCG-caffeine mixtures have a place in weight loss interventions, along with diet and exercise, not in place of.
Creatine vs. Creatine: Heavywight Bout of The Century!!
The effects of creatine ethyl ester supplementation combined with heavy
resistance training on body composition, muscle performance, and serum and
muscle creatine levels
Mike Spillane1, Ryan Schoch4, Matt Cooke1, Travis Harvey5, Mike Greenwood1, Richard
Kreider3, Darryn S. Willoughby1,2,ξ
Journal of the International Society of Sports Nutrition 2009, 6:6
ABSTRACT:
Numerous creatine formulations have been developed primarily to maximize creatine
absorption. Creatine ethyl ester is alleged to increase creatine bio-availability. This study
examined how a seven-week supplementation regimen combined with resistance training
affected body composition, muscle mass, muscle strength and power, serum and muscle
creatine levels, and serum creatinine levels in 30 non-resistance-trained males. In a
double-blind manner, participants were randomly assigned to a maltodextrose placebo
(PLA), creatine monohydrate (CRT), or creatine ethyl ester (CEE) group. The
supplements were orally ingested at a dose of 0.30 g/kg fat-free body mass
(approximately 20 g/day) for five days followed by ingestion at 0.075 g/kg fat free mass
(approximately 5 g/day) for 42 days. Results showed significantly higher serum creatine
concentrations in PLA (p = 0.007) and CRT (p = 0.005) compared to CEE. Serum
creatinine was greater in CEE compared to the PLA (p = 0.001) and CRT (p = 0.001) and
increased at days 6, 27, and 48. Total muscle creatine content was significantly higher in
CRT (p = 0.026) and CEE (p = 0.041) compared to PLA, with no differences between
CRT and CEE. Significant changes over time were observed for body composition, body
water, muscle strength and power variables, but no significant differences were observed
between groups. In conclusion, when compared to creatine monohydrate, creatine ethyl ester was not as effective at increasing serum and muscle creatine levels or in improving body composition, muscle mass, strength, and power. Therefore, the improvements in these variables can most likely be attributed to the training protocol itself, rather than the
supplementation regimen.
This was a really convenient and interesting article for myself because I have had countless conversation with colleagues on the effectiveness of CpR mono and CpR ethyl ester, almost all of which end in an agree to disagree solution. I was excited to read this article and the conclusion when it ended in my favor. Not to say that this is THE WORD on CpR however it helps to support my long time arguements that supplements are a great thing for athletes whose coaches do not know how to apply theory into practice to maximize the athlete's athletic potential. Many fellow Ex Sci affiliates I have spoken with can ramble off many things about what SHOULD happen to the body and how this effects that but, it seems that they can't put that into practice. Its evident when you review a program they write and ask for the goals they are attempting to achieve with this program, over half the programs don't correlate with the goals set in the appropriate timing!!! Another thing that this article shows is that all those fitness guru's in the GNC's and the Vitamin Shop's are pushing you towards overpriced and over advertised products because they supposedly have more pump or can creatine higher levels of creatine in your system. This article makes all these claims very debatable. It appears that sticking to the "cheap stuff" does just as well, who would have figured that? Its a good thing that some of us actually use real sources and our degree in order to make educated, and not ignorant choices.
resistance training on body composition, muscle performance, and serum and
muscle creatine levels
Mike Spillane1, Ryan Schoch4, Matt Cooke1, Travis Harvey5, Mike Greenwood1, Richard
Kreider3, Darryn S. Willoughby1,2,ξ
Journal of the International Society of Sports Nutrition 2009, 6:6
ABSTRACT:
Numerous creatine formulations have been developed primarily to maximize creatine
absorption. Creatine ethyl ester is alleged to increase creatine bio-availability. This study
examined how a seven-week supplementation regimen combined with resistance training
affected body composition, muscle mass, muscle strength and power, serum and muscle
creatine levels, and serum creatinine levels in 30 non-resistance-trained males. In a
double-blind manner, participants were randomly assigned to a maltodextrose placebo
(PLA), creatine monohydrate (CRT), or creatine ethyl ester (CEE) group. The
supplements were orally ingested at a dose of 0.30 g/kg fat-free body mass
(approximately 20 g/day) for five days followed by ingestion at 0.075 g/kg fat free mass
(approximately 5 g/day) for 42 days. Results showed significantly higher serum creatine
concentrations in PLA (p = 0.007) and CRT (p = 0.005) compared to CEE. Serum
creatinine was greater in CEE compared to the PLA (p = 0.001) and CRT (p = 0.001) and
increased at days 6, 27, and 48. Total muscle creatine content was significantly higher in
CRT (p = 0.026) and CEE (p = 0.041) compared to PLA, with no differences between
CRT and CEE. Significant changes over time were observed for body composition, body
water, muscle strength and power variables, but no significant differences were observed
between groups. In conclusion, when compared to creatine monohydrate, creatine ethyl ester was not as effective at increasing serum and muscle creatine levels or in improving body composition, muscle mass, strength, and power. Therefore, the improvements in these variables can most likely be attributed to the training protocol itself, rather than the
supplementation regimen.
This was a really convenient and interesting article for myself because I have had countless conversation with colleagues on the effectiveness of CpR mono and CpR ethyl ester, almost all of which end in an agree to disagree solution. I was excited to read this article and the conclusion when it ended in my favor. Not to say that this is THE WORD on CpR however it helps to support my long time arguements that supplements are a great thing for athletes whose coaches do not know how to apply theory into practice to maximize the athlete's athletic potential. Many fellow Ex Sci affiliates I have spoken with can ramble off many things about what SHOULD happen to the body and how this effects that but, it seems that they can't put that into practice. Its evident when you review a program they write and ask for the goals they are attempting to achieve with this program, over half the programs don't correlate with the goals set in the appropriate timing!!! Another thing that this article shows is that all those fitness guru's in the GNC's and the Vitamin Shop's are pushing you towards overpriced and over advertised products because they supposedly have more pump or can creatine higher levels of creatine in your system. This article makes all these claims very debatable. It appears that sticking to the "cheap stuff" does just as well, who would have figured that? Its a good thing that some of us actually use real sources and our degree in order to make educated, and not ignorant choices.
Saturday, February 28, 2009
Effect of Betaine Supplementation on Power Performance and Fatigue
Effect of Betaine Supplementation on Power Performance and Fatigue
Jay R Hoffman , Nicholas A Ratamess , Jie Kang , Stefanie L Rashti and Avery D Faigenbaum
Journal of the International Society of Sports Nutrition 2009, 6:7doi:10.1186/1550-2783-6-7
Published:
27 February 2009
Abstract (provisional)
Background
The purpose of this study was to examine the efficacy of 15 days of betaine supplementation on muscle endurance, power performance and rate of fatigue in active college-aged men. Methods: Twenty-four male subjects were randomly assigned to one of two groups. The first group (BET; 20.4 +/- 1.3 years; height: 176.8 +/- 6.6 cm; body mass: 77.8 +/- 13.4 kg) consumed the supplement daily, and the second group (PL; 21.4 +/- 4.7 years; height: 181.3 +/- 5.9 cm; body mass: 83.3 +/- 5.2 kg) consumed a placebo. Subjects were tested prior to the onset of supplementation (T1) and 7 (T2) and 14 days (T3) following supplementation. Each testing period occurred over a 2-day period. During day one of testing subjects performed a vertical jump power (VJP) and a bench press throw (BPT) power test. In addition, subjects were required to perform as many repetitions as possible with 75% of their 1-RM in both the squat and bench press exercises. Both peak and mean power was assessed on each repetition. On day two of testing subjects performed two 30-sec Wingate anaerobic power tests (WAnT), each test separated by a 5-min active rest. Results: No differences were seen at T2 or T3 in the repetitions performed to exhaustion or in the number of repetitions performed at 90% of both peak and mean power between the groups in the bench press exercise. The number of repetitions performed in the squat exercise for BET was significantly greater (p < 0.05) than that seen for PL at T2. The number of repetitions performed at 90% or greater of peak power in the squat exercise was significantly greater for BET at both T2 and T3 than PL. No differences in any power assessment (VJP, BPT, WAnT) was seen between the groups Conclusion: Two-weeks of betaine supplementation in active, college males appeared to improve muscle endurance of the squat exercise, and increase the quality of repetitions performed.
Jay R Hoffman , Nicholas A Ratamess , Jie Kang , Stefanie L Rashti and Avery D Faigenbaum
Journal of the International Society of Sports Nutrition 2009, 6:7doi:10.1186/1550-2783-6-7
Published:
27 February 2009
Abstract (provisional)
Background
The purpose of this study was to examine the efficacy of 15 days of betaine supplementation on muscle endurance, power performance and rate of fatigue in active college-aged men. Methods: Twenty-four male subjects were randomly assigned to one of two groups. The first group (BET; 20.4 +/- 1.3 years; height: 176.8 +/- 6.6 cm; body mass: 77.8 +/- 13.4 kg) consumed the supplement daily, and the second group (PL; 21.4 +/- 4.7 years; height: 181.3 +/- 5.9 cm; body mass: 83.3 +/- 5.2 kg) consumed a placebo. Subjects were tested prior to the onset of supplementation (T1) and 7 (T2) and 14 days (T3) following supplementation. Each testing period occurred over a 2-day period. During day one of testing subjects performed a vertical jump power (VJP) and a bench press throw (BPT) power test. In addition, subjects were required to perform as many repetitions as possible with 75% of their 1-RM in both the squat and bench press exercises. Both peak and mean power was assessed on each repetition. On day two of testing subjects performed two 30-sec Wingate anaerobic power tests (WAnT), each test separated by a 5-min active rest. Results: No differences were seen at T2 or T3 in the repetitions performed to exhaustion or in the number of repetitions performed at 90% of both peak and mean power between the groups in the bench press exercise. The number of repetitions performed in the squat exercise for BET was significantly greater (p < 0.05) than that seen for PL at T2. The number of repetitions performed at 90% or greater of peak power in the squat exercise was significantly greater for BET at both T2 and T3 than PL. No differences in any power assessment (VJP, BPT, WAnT) was seen between the groups Conclusion: Two-weeks of betaine supplementation in active, college males appeared to improve muscle endurance of the squat exercise, and increase the quality of repetitions performed.
Running Economy
Running Economy--Sports Med 2004; 34 (7): 465-485
Abstract Running economy (RE) is typically defined as the energy demand for a given velocity of submaximal running, and is determined by measuring the steady-state consumption of oxygen (V˙ O2) and the respiratory exchange ratio. Taking body mass (BM) into consideration, runners with good RE use less energy and therefore less oxygen than runners with poor RE at the same velocity. There is a strong association between RE and distance running performance, with RE being a better
predictor of performance than maximal oxygen uptake (V˙ O2max) in elite runners who have a similar V˙ O2max. RE is traditionally measured by running on a treadmill in standard laboratory conditions, and, although this is not the same as overground running, it gives a good indication of how economical a runner is and how RE changes over time. In order to determine whether changes in RE are real or not, careful standardisation
of footwear, time of test and nutritional status are required to limit typical error of measurement. Under controlled conditions, RE is a stable test capable of detecting relatively small changes elicited by training or other interventions. When tracking RE between or within groups it is important to account for BM. As V˙ O2 during submaximal exercise does not, in general, increase linearly with BM, reporting RE with respect to the 0.75 power of BM has been recommended. A number of physiological and biomechanical factors appear to influence RE in highly trained or elite runners. These include metabolic adaptations within the muscle such as increased mitochondria and oxidative enzymes, the ability of the
muscles to store and release elastic energy by increasing the stiffness of the muscles, and more efficient mechanics leading to less energy wasted on braking forces and excessive vertical oscillation. Interventions to improve RE are constantly sought after by athletes, coaches
and sport scientists. Two interventions that have received recent widespread attention are strength training and altitude training. Strength training allows the muscles to utilise more elastic energy and reduce the amount of energy wasted in braking forces. Altitude exposure enhances discrete metabolic aspects of skeletal muscle, which facilitate more efficient use of oxygen. The importance of RE to successful distance running is well established, and future research should focus on identifying methods to improve RE. Interventions that are easily incorporated into an athlete’s training are desirable.
The Berrones Analysis: Given an elite group of runners, you will not find a huge variation among individuals VO2Max. Understanding this, however, encourages the coach/athlete to look at other ways to improve race performance. Running economy, probably the most important component of competitive racing, can be dramatically improved by reducing the weight on the lower extremity. Light shoes, for example, are better at increasing economy than heavy shoes are. However, to the chagrin of many competitors and fans worldwide, I submit to you an alternative that is free, fun, and fantastically natural: running barefoot. Going barefoot can reduce up to 4% of the O2 demands for a marathon; however, adapting to the natural surfaces does take time and is surely not for everyone. The solution: incorporate thrice weekly sessions where the athlete runs unshod. Not only will it feel great and bring the fun back into running, but the athlete will improve his or her running economy--an often stubborn component to enhance.
Abstract Running economy (RE) is typically defined as the energy demand for a given velocity of submaximal running, and is determined by measuring the steady-state consumption of oxygen (V˙ O2) and the respiratory exchange ratio. Taking body mass (BM) into consideration, runners with good RE use less energy and therefore less oxygen than runners with poor RE at the same velocity. There is a strong association between RE and distance running performance, with RE being a better
predictor of performance than maximal oxygen uptake (V˙ O2max) in elite runners who have a similar V˙ O2max. RE is traditionally measured by running on a treadmill in standard laboratory conditions, and, although this is not the same as overground running, it gives a good indication of how economical a runner is and how RE changes over time. In order to determine whether changes in RE are real or not, careful standardisation
of footwear, time of test and nutritional status are required to limit typical error of measurement. Under controlled conditions, RE is a stable test capable of detecting relatively small changes elicited by training or other interventions. When tracking RE between or within groups it is important to account for BM. As V˙ O2 during submaximal exercise does not, in general, increase linearly with BM, reporting RE with respect to the 0.75 power of BM has been recommended. A number of physiological and biomechanical factors appear to influence RE in highly trained or elite runners. These include metabolic adaptations within the muscle such as increased mitochondria and oxidative enzymes, the ability of the
muscles to store and release elastic energy by increasing the stiffness of the muscles, and more efficient mechanics leading to less energy wasted on braking forces and excessive vertical oscillation. Interventions to improve RE are constantly sought after by athletes, coaches
and sport scientists. Two interventions that have received recent widespread attention are strength training and altitude training. Strength training allows the muscles to utilise more elastic energy and reduce the amount of energy wasted in braking forces. Altitude exposure enhances discrete metabolic aspects of skeletal muscle, which facilitate more efficient use of oxygen. The importance of RE to successful distance running is well established, and future research should focus on identifying methods to improve RE. Interventions that are easily incorporated into an athlete’s training are desirable.
The Berrones Analysis: Given an elite group of runners, you will not find a huge variation among individuals VO2Max. Understanding this, however, encourages the coach/athlete to look at other ways to improve race performance. Running economy, probably the most important component of competitive racing, can be dramatically improved by reducing the weight on the lower extremity. Light shoes, for example, are better at increasing economy than heavy shoes are. However, to the chagrin of many competitors and fans worldwide, I submit to you an alternative that is free, fun, and fantastically natural: running barefoot. Going barefoot can reduce up to 4% of the O2 demands for a marathon; however, adapting to the natural surfaces does take time and is surely not for everyone. The solution: incorporate thrice weekly sessions where the athlete runs unshod. Not only will it feel great and bring the fun back into running, but the athlete will improve his or her running economy--an often stubborn component to enhance.
Wednesday, February 25, 2009
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.
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.
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