2009 Studies & Research Blog

If you are following this blog there is a great chance that you qualify as very small percentage of individuals who are thinking outside of the box when it comes to your health and wellbeing. However, how many of you interested in optimizing your health and performance have considered the same for your pets?

Last year there were numerous recalls of pet foods being imported from China and there was even a recent seizure at a Joliet, Il based PETCO warehouse because of “widespread and active rodent and bird infestations.”

Obviously, when it comes to your pet’s health it helps to be proactive in your research approach just as you would with yourself. Pets are just like my members of your family and if you are anything like me, you probably even like your pet’s company more then certain family members as well.

Kidding aside, one of the heartaches you will have to experience is outliving your pet. However, there are ways in their old age to help slow cognitive and physical decline so they can continue to lead a more active lifestyle into their senior years.

A group of researchers from the Waltham Centre for Pet Nutrition in Leicestershir, United Kingdom recently studied the effects of branch chain amino acid supplementation (BCAA) in dogs of varying age groups. The four breeds of dogs used were Cocker Spaniel, English Springer Spaniel, Golden Retriever, and Labrador Retriever. The younger age group had a range of 1.5–3.5 years while the older group had a range of 11.1–13.1 years.

What they found was the older group of dogs receiving the oral BCAA mixture prior to the agility training had greater total performance. The younger group supplemented with BCAA’s showed less improvement in contrast. Quite clearly the study showed that BCAA supplementation across varying breeds of senior dogs increases cognitive performance which could indeed be beneficial for physical performance.

The reason I brought this study to light is because we all take our health seriously but should also not forget about our four legged friends. We have all learned the simple preventative measures embracing the benefits of supplements can help us lead a better quality now and hopefully as move into our “golden” years. It would appear the same proactive approach could be of benefit to your beloved pets as well.  

Fretwell LK, McCune S, Fone JV, Yates DJ. The effect of supplementation with branched-chain amino acids on cognitive function in active dogs. J Nutr. 2006 Jul;136(7 Suppl):2069S-2071S.

Full text found here.

Vibration training is becoming more and more popular.

In this study, 33 young competitive skiers (12.36 ± 1.71 years old, on average) were split at random into two groups. Both groups weight trained identically (2-4 sets of 3-5 exercises for 30-60 seconds with 60 seconds in between sets), except that one group performed its exercises on a platform vibrating at 24-29 Hz over 2-4 mm. Exercises targeted the legs and were multi-joint. They trained for 30 minutes, three times per week, for six weeks.

The researchers tested skiers before and after the six weeks on isokinetic plantar and dorsiflexion peak torque at slow and fast speed, isokinetic knee flexion and extension peak torque at slow and fast speed, and explosive strength.

Both groups improved all their test scores, but the "vibration" group improved significantly more its plantar-flexion peak torque at slow speed and its explosive strength.

These results suggest that athletes who compete in explosive strength sports might benefit from training on a vibrating platform. They should however be interpreted with caution, as the subjects of this study were adolescents. We don’t know for sure if adults would obtain the same results.

Source:

Mahieu NN et al. Improving strength and postural control in young skiers: whole-body vibration versus equivalent resistance training. J Athl Train. 2006 Jul-Sep;41(3):286-93.
Read in PubMed.

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We have all heard of resistance type circuit training (CT) and its benefits in relation to the post training elevations in metabolic rate. A new study conducted by Chtara et al. studied whether combining endurance training with CT impacted strength and power.

The parameters they assessed pre- and post-trial were the half squat for maximal strength, the 1-leg half squat and hip extension for strength endurance, and a 5-jump countermovement jump test for explosive strength and power.

To study these variations in training protocols, they assigned college students to 1 of 5 groups: no training controls (C, n = 9), endurance training (E, n = 10), circuit training (S, n = 9), endurance before circuit training in the same session, (E+S, n = 10), and circuit before endurance training in the same session (S+E, n = 10).  

They had the subjects perform 2 sessions per week for 12 weeks. Resistance-type circuit training targeted strength endurance (weeks 1-6) and explosive strength and power (weeks 7-12). Endurance training sessions included 5 repetitions run at the velocity associated equal to 50% and 60 % VO2max.

They found out that the group that performed CT alone had the better improvements in all strength and power tests. Thus, the implications of this research suggests that if strength and power are your goals, then it might be beneficial to avoid endurance events or keep them at a minimum and stick to resistance based workouts such as CT only.

Reference:

Chtara M, Chaouachi A, Levin GT, Chaouachi M, Chamari K, Amri M, Laursen PB. Effect of Concurrent Endurance and Circuit Resistance Training Sequence on Muscular Strength and Power Development. J Strength Cond Res. 2008 Jun 9.

Most people these days lead hectic lives. You’re likely no exception.  With these increased demands we feel on our time, many of us will start to sacrifice on sleep.

This is particularly relevant if you happen to be a college student who has spent a few too many nights partying and not enough nights studying. Exams come and sleep is just not going to be on your list of things to do.

You’ve likely already experienced how a bad night’s sleep can impact your workout. You feel tired; you feel slow; you feel week.

Not a good time.

Now, it appears though that a lack of sleep is going to impact more than just your ability to complete a good workout, it may just increase your waistline.

Researchers out of the University of Luebeck in Germany recently completed a study, looking at how a reduction in sleep affected the hormonal levels circulating throughout the subjects bodies.

It was seen that a reduction to just four hours of sleep for two nights in a row will decrease leptin levels and increase ghrelin levels.  The study subjects also reported much greater feelings of hunger, even after just one day of low sleep or total sleep deprivation.

Many people, when sleep deprived will turn to carbohydrate rich foods in an attempt to boost their energy levels.  While this is fine if they are worked into total calorie intake, if they are added in addition to your diet, weight gain is going to likely result.

So, next time you’re contemplating pulling an all-night, for whatever reason, you may want to think again if your body composition is something you’re currently trying to change.  A lack of sleep can be just as detrimental to your progress as skipping your workouts altogether.

Reference:
Hallschmid, M. et al. (2008) A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal-weight healthy men.  Journal of Sleep Research.  Jun. 19.

This was one of the first human studies to compare the effects of whey protein hydrolysate to the effects of casein protein when combined with a resistance training protocol and is quite relevant to any gym rat. Nineteen recreational bodybuilders in a double blind procedure were given either hydrolyzed whey or casein protein. They were instructed to take 1.5g/kg of either supplement over the course of the 10 weeks of resistance training.  They logged their nutritional intake prior to the nutritional/training program, as well as the first and final week to reduce the chances of skewing the results by altered energy intake.  Strengths tests consisted of 1RM for the barbell bench press, cable pull-down and squat. Body composition was measured using the DEXA, which is considered the gold standard at this point.

Results: After 10 weeks of training and supplementation, the hydrolyzed whey group showed a significant increase in lean body mass(LBM) when compared to the casein group. A significant decrease on body fat was additionally seen in the hydrolyzed whey group with none being seen in the casein group. For the strength tests, again the hydrolyzed whey showed significantly greater increases than the casein group.

Conclusion: This was a interesting study, that is very applicable to how exercise enthusiasts train and supplement with protein. Like most studies, it did have its limitations, with a relatively small number of subjects, nineteen. Another possible variable that could have skewed the results was the fact that the hydrolyzed whey group on a kg basis ingested 250 more calories a day. Additional possibilities for the outcome of this study:Whey is higher in the essential amino acids that are needed for protein synthesis than casein is. Hydrolyzed whey also causes faster and larger spikes of amino-acids in the blood. High concentrations of extracellular essential amino acids, has been shown to be a stimulator of protein synthesis as well. Again this is not a nail in the casein coffin by any means, but it is a good study that will hopefully lead to larger, better controlled studies in the future.

Cribb PJ, Williams AD, Carey MF, Hayes A. The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine. Int J Sport Nutr Exerc Metab. 2006 Oct;16(5):494-509.

Serious athletes train the clean, power clean, and other olympic lifts to become stronger and faster.

This study tested the effect on the speed of the bar and the height of the pull of a 15 to 30 seconds pause between each of the 5 repetitions of a clean pull set at 90% and 120% of the 1 RM of 13 university-level track and field and weightlifting athletes.

Results show that the bar moved faster at 90 and 120% and that the pull was higher at 120% of 1 RM when the athletes paused for 15 to 30 seconds betwen repetitions.

Practically, this means that lifters who train for power could benefit from pausing for 15 to 30 seconds between repetitions. I’d recommend this method in a 2-week block to peak for a competition.

Source:

Haff GG., Whitley A. et al. Effects of different set configurations on barbell velocity and displacement during a clean pull. J Strength Cond Res. 2003 Feb;17(1):95-103. Click here to read in PubMed

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Testosterone. Lately, this hormone has been demonized in the press with fictional accounts of “roid rage” and doping in professional athletics. It’s use is synonymous with the designation of being a steroid abuser or an unethical cheater. However, there is a growing movement in the medical community which has clearly demonstrated the need and understands the reasoning for keeping male testosterone levels optimal.

To gain a better understanding of how low levels of male hormones such as testosterone along with sexual hormone binding globulin (SHBG), researchers from the New England Research Institutes performed a population based observational survey. Their goal was to determine whether there was a relationship between male sex hormone levels and metabolic syndrome. This also included a relationship between hormone levels and the individual pathologies which are attributed to metabolic syndrome as well.

What the researchers discovered is that their large sample based survey of 1885 men showed a consistent inverse relationship between decreased sex hormone levels and a higher risk of metabolic syndrome. Fortunately, the large sample base for this survey also included a broader spectrum of ethnicities and races. The results were consistent among these subpopulations.

What you can take away from this study is that low levels of male hormones such as testosterone and SHBG are associated with risk factors from metabolic syndrome. These would include increased adiposity, insulin resistance, poor lipid profiles, elevated blood pressure, high levels inflammation, and increased risk of stroke as well increased coronary heart disease.

While supraphysiological levels of testosterone is considered to be unhealthy, so are low levels. Obviously like many things in life, balance is key to success. Let’s just hope that testosterone gets a fair and balanced assessment as well and the efforts of progressive medical community aren’t overshadowed by overzealous media and political movements.

Kupelian V, Hayes FJ, Link CL, Rosen R, McKinlay  JB.Inverse association of testosterone and the metabolic syndrome in men is consistent across race and ethnic groups. J Clin Endocrinol Metab. 2008 Jun 17.

Full text found here.

L-Carnitine is a product of the amino acids lysine and methionine. It is a key compound in the body’s "fat burning machinary" . Therefore, a function of L-Carnitine is to produce usable energy from fats.

Having said this, L-Carninite has become very popular in various fat loss supplements. Despite its inclusion in these products, there is little evidence of its efficacy. Fortunately, L-Carninite was subject of a recent study conducted by the Department of Food Science and Human Nutrition at Chonbuk National University in South Korea.

The researchers evaluated separate and combined effects of L-carnitine and antioxidant supplementation on carnitine and lipid concentrations in trained and non-trained animals and humans. They found out that supplementation of L-carnitine and antioxidants improved lipid profiles and exercise ability in both rats and humans. Thus, showing promise for using L-Carnitine as an ergogenic and possible fat loss aid.

Cha YS. Effects of L-carnitine on obesity, diabetes, and as an ergogenic aid. Asia Pac J Clin Nutr. 2008;17 Suppl 1:306-8.

Another beta-alanine study hot off the press, has recently been completed. The researchers looked at performance and hormonal changes in eight experienced resistance trained men when supplementing with 4.8grams of beta-alanine per day for 30 days, compared to a placebo. The study was a double blind, placebo controlled, cross over design. Six sets of twelve repetitions at 70% of their one repetition max were performed. The beta-alanine group had a 22% difference in the number of repetitions and the mean power for the beta-alanine group was higher than the placebo. In agreement with previous beta-alanine studies, no significant hormonal changes were shown compared to the placebo, when looking at growth hormone, cortisol and testosterone concentrations. Simply put, this study showed beta-alanine can help you perform more repetitions, without negatively impacting the normal exercise induced hormonal changes.

Hoffman J, Ratamess NA, Ross R, Kang J, Magrelli J, Neese K, Faigenbaum AD, Wise JA. beta-Alanine and the Hormonal Response to Exercise. Int J Sports Med. 2008 Jun 11.

Most of those who are very into weight lifting put a lot of thought and effort into what they choose to consume as their pre-workout meal.  Most always choose to go with a combination of carbohydrates and protein, as this is the typical recommendation before weight lifting.  What about when it comes to endurance exercise?  This is what researchers out of New Zealand decided to look at.

They examined what the effects of three different pre-workout meals had on cycling performance, which consisted of a 1-hour pre-load at 55% peak power, five 10-minute loads that increased from 55% to 82% peak power, and then a 50-km time trail which incorporated in three 1 km and 4 km sprints.

The different pre-workout meals were either high-fat, high-carbohydrate, or high-protein, and all subjects consumed a carbohydrate supplement while doing the cycling exercise.
When comparing the high-protein and high-fat preworkout meals to the high-carbohydrate meal, peak fat-oxidation was higher in both cases by a factor of 0.20-0.58, with no noticeable difference being noted between the two.

It’s interesting to note though that even though there was such a great effect on fat oxidation, all meals showed no difference on the sprint or 50-Km performance.

So, to put this practice into theory, it appears as though a lack of carbohydrates consumed in the pre-workout period will help increase the rate of fat-oxidation, without hindering performance.  Do remember though that this is with endurance activity (cardio training), not weight lifting.

Also, keep in mind that even though total fat oxidation will be higher during the exercise session, you must look at the total day’s fat oxidation balance when determining whether or not body fat will be lost. This is primarily determined by total calorie intake.

Reference:
Hopkins, W.G., Rowlands, DS. (2002). Effect of high-fat, high-carbohydrate, and high-protein meals on metabolism and performance during endurance cycling. Institute of Food, Nutrition, and  Human Health and Massey University, Wellington, New Zealand. Sept; 12(3):318-35.

When scanning the ingredient profiles for some of the more popular fat loss supplements you will notice the trend towards overloading them with various stimulants. You’ll see the likes of yohimbine, various methylxanthines like caffeine, and the up and comer phenylethylamine. Their primary mode of action is to reduce appetite, increase mental alertness, and manipulate various adrenergic receptors to potentiate thermogenesis in the hopes that they will elicit some drop in body fat accumulation.

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While this approach is certainly valid, often there are drawbacks to using such compounds. They can induce anxiety, sleeplessness, increased cortisol production, and often cause a negative shift in the receptors they are trying to manipulate. Fortunately, there are other pathways in the body which can also help increase the thermogenic effect by raising metabolic rate which also avoid some of the side effects classical stimulants have been known to elicit.

Kaempherol is a polyphenolic ingredient found in numerous edible plant species. A research group from the Harvard Medical School investigated the effects of kaempherol treatment on the human skeletal myoblasts. They found that kaempherol indeed increased energy expenditure and oxygen consumption via multiple pathways.

The most prevalence pathway manipulated was Dio2 expression. This gene is important in encoding the type 2 deiodinase (D2) that activates thyroxine (T4) to 3,3′,5-triiodothyronine (T3). Now some of you are thinking that increased T3 levels aren’t a good thing, but maybe those of you that are “hardcore” think it’s positive. In reality, slightly elevated T3 levels increase basal metabolic rate and increase thermogenesis which is very beneficial to fat loss. Overall, it appears that researchers from Havard Medical School uncovered the potential of kaempherol as a viable weight loss aide.

In closing, it appears kaempherol as the ability to increase metabolic rate by manipulating thyroid activity. The hardcore audience out there is probably well aware of the effectiveness of raw T4/T3 supplementation so these findings will certainly be of interest to them. However, this could appear attractive as well to supplement connoisseurs interested in an ingredient that won’t increase cortisol levels, negatively modulate various adrenergic receptors, or quite basically leave them feeling “cracked out.”

Full text found here.

Systemic inflammation in obese individuals is often the result of adipose tissue release inflammatory cytokines and prostaglandins. In comparison to healthy individuals, higher levels of these inflammatory markers can increase the risks of cardiovascular disease and ailments like metabolic syndrome and diabetes which are associated with insulin resistance.

For obese individuals, the obvious answer to reducing potentially pathological systemic inflammation would be to lose weight. However, we all know that the obvious answers often conflict with psychological dependencies and would require complete restructuring of the subject’s lifestyle which often not practical for short term treatment. Scientists have been looking at complimentary over the counter solutions to help reduce inflammation in a cost effective manner which leads us to two compounds researched at the University of New Mexico School of Medicines Department of Biochemistry and Molecular Biology.

Resveratrol and curcumin both proved to limit NF-kB activation in adipocytes. Now some of you are probably wondering what the heck NF-KB is? It stands for nuclear factor-kappa B and it binds to DNA to initiate the transfer of genetic information from DNA to RNA. Basically this means it in part helps to increase or decrease gene expression. Indeed both resveratrol and curcumin helped reduced TNFalpha, IL-1beta, IL-6, and COX-2 gene expression by limiting NF-kB activation. These are all considered to be the more prevalent inflammation related genetic factors.

So what does this mean? Basically, these two compounds offer a preventative approach to inflammation induced cardiovascular and insulin resistance related pathologies as well as complimentary approach to systemic inflammation. While the effects of curcumin are well known in this area of research be sure to look out for a variety of studies illustrating how diverse the applications of resveratrol supplementation can be.

Gonzales AM, Orlando RA. Curcumin and resveratrol inhibit Nuclear Factor-kappaB-mediated cytokine expression in adipocytes. Nutrition & Metabolism (Lond). 2008 Jun 12;5(1):17.

Full text found here.