2009 Studies & Research Blog

In my last blog post, i discussed the benefits associated with Sirtuin activation. Having said this, Sirtuins can actually be activated by a polyphenol found in red wine: Resveratrol.

Resveratrol, found in many supplements has a myriad of proven in vivo and vitro effects including:

• Decreased arterial damage
• Decreased activity of angiotensin-II
• Increased nitric oxide
• Decreased platelet aggregation
• Anti-ischaemic effects
• Decreased LDL-oxidation

Not only that, but there is evidence suggesting anti aging effects due to resveratrol.

One of the big problems people typically experience when going on a very strict diet is a loss of muscle mass tissue.  Whenever you are taking in fewer calories than required to maintain your body weight, body tissue will be utilized for fuel.  The hope is that the vast majority of this tissue is fat tissue, thus helping you reach your goal of a decreased body fat percentage.

One study conducted by JT. Cheng et al. demonstrated that as little as 7.5 grams of carbohydrates taken in daily can help to spare nitrogen from being excreted, thus helping prevent a loss of lean muscle mass.

They noted in the study that the amount of ketoacid excretion was directly correlated with the amount of carbohydrates taken in, thus the more carbohydrates you can eat in the diet, the greater this effect will be.

This research demonstrates that for those following a very low carbohydrate diet (aside from keto diets), may benefit greatly from bringing carbohydrates up to even very minimal amounts.

Keto diets in themselves tend to be nitrogen sparing because the body changes the source of fuel it runs off of, but if your diet happens to consist of mostly protein with a much smaller amount of fat than is typically seen on a keto diet, getting those few grams of carbs in there might just help to save your muscle mass during the dieting period.

At only an additional 30-50 calories for this small amount of carbs, it really isn’t going to put a dent in how much progress you see in terms of fat loss.

Reference:
Cheng, JT. et al. (1972) The effect of carbohydrates on ammonium and ketoacid excretion during starvation. J of Clin Invest. Aug; 51(8):2093-102.

Hey Guys,
I ran across an article originally written by Clayton South regarding Vibration Therapy and DOMS.
http://www.bodybuilding.com/fun/south148.htm

“DOMS - Delayed Onset Muscle Soreness - is a major problem for hard-training athletes of all ages. Whereas normal muscle soreness occurs immediately following a workout and lasts for up to 36 hours, DOMS is far different: it sets in about 72 hours post-workout, severely restricts range of motion and functionality and is very painful.

Researchers found that VT applied immediately prior to exercise can significantly control DOMS and even prevent DOMS onset. It is not known exactly why VT appears to work, and more research is being done to investigate further. Either way, it’s good news for bodybuilders and may lead to real treatments that make lifting hard a little less painful.”

If you’re interested in learning more about DOMS, check out another one of his articles here.

A new beta-alanine study was just presented at the ISSN conference  two days ago. The study was double blind, placebo controlled, lasting six week and looked at beta-alanine’s effects on endurance when combined with high –intensity interval training(HIIT).   Forty six college aged men took a total of 6g/day of beta-alanine for the first 21 days, following 3g/day for the following 21 days. The beta-alanine group improved in VO2peak, total time to exhaustion (VO2TTE), no change in ventilary threshold(VT) and significantly increased  total work done(TWD).  

Abbie E. Smith, Ahsley A. Walter, Kristina L. Kendall, Jennifer L. Graef, Christopher M. Lockwood, Jordan R. Moon, Travis W. Beck, Joel T. Cramer and Jeffery R.Stout. Beta-alanine supplementation and high intensity interval training augments metabolic adaptations and endurance performance in college-aged men. (2008 ISSN poster presentation)

Many bodybuilders love to stretch, but we know static stretches temporarily reduce maximal strength and power. The current recommendation is therefore to execute static stretches after–and not before or during–the workout.

A new technology seems promising in circumventing this problem: vibration training. In this study, the range of motion and vertical jump power of 22 young female gymnasts (aged 11,3 ± 2,6 years and 35,3 ± 11,6 kg, on average) were measured after they:

• performed static stretches on a vibrating machine
• used the vibrating machine only
• performed static stretches only

The stretches were done so as to put the stretched limb in contact with the vibrating machine.

Overall, results indicate that the range of motion improved the most when static stretches were performed together with the vibrating machine, and that vertical jumping power was maintained when this modality was used.

The range of motion improved less and vertical jumping power was reduced when static stretches were performed alone.

Practically, this means that bodybuilders who stretch before or during the workout might benefit from doing so on a vibrating machine. These results were obtained by little girls however: we can’t tell for sure they apply to fully grown-up men.

Reference:

Kinser AM et coll. Vibration and stretching effects on flexibility and explosive strength in young gymnasts. Med Sci Sports Exerc 40:133 – 140. 2008.
http://www.ncbi.nlm.nih.gov/pubmed/18091012?dopt=AbstractPlus

Additional reading:

Issurin VB et coll. Effect of vibratory stimulation training on maximal force and flexibility. J. Sports Sci. 1994;12:561–6.
http://www.ncbi.nlm.nih.gov/pubmed/7853452

Ronnestad BR. Comparing the performance-enhancing effects of
squats on a vibration platform with conventional squats in recreationally resistance-trained men. J. Strength. Cond. Res. 2004; 18:839–45.
http://www.ncbi.nlm.nih.gov/pubmed/15574092

Sands WA et coll. Flexibility enhancement with vibration: acute and long-term. Med. Sci. Sports Exerc. 2006;38:720–5.
http://www.ncbi.nlm.nih.gov/pubmed/16679989

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If you’re still reading, chances are, you want to know more about me. I (really) am passionate about weightlifting, and I enjoy reading (mostly on leadership and personal development), studying (currently at the Ph.D in Health Promotion), and spending quality time with friends.

I also run a website dedicated to helping people get six pack abs. On it I explain my approach to get you jaw-dropping six pack abs in 10 minutes per day. Right now you can get the free introductory “Six Pack Success” course ($97 value) by signing up for my newsletter at www.sixpackabsexercises.com.

This week I decided to write about a topic I have been researching quite extensively: Sirtuins.

In a nutshell, Sirtuins are a specific type of enzymes that are involved in cellular metabolism. On of there many functions involves regulating nutrient sensing and subsequent utilization in organisms. Also, they help in regulating the metabolic rate.

Different organisms have different amounts of Sirtuin enzymes. The classification of each enzyme is based on its amino acid sequence. For instance, in humans, 7 different Sirtuin enzymes are found. Of particular interest to this weeks blog, I will be discussing SIRT-1 which is being heavily researched in pharmacolgical industries.

The research conducted on SIRT1 shows that its activation leads to :

• Decrease in glucose levels
• Improved insulin sensitivity
• Increased mitochondrial number and function
• Decrease in adiposity (lowers body weight)
• Improve in exercise capacity.

Indeed these are very interesting benefits induced by SIRT-1 activation. These positive findings may lead to compounds that may potentialy treat and/or prevent various metabolic diseases.

Stay tuned for next week as I will be talking about a dietary supplement that has promise in activating this enzyme.

Reference:

Guarente L. Sirtuins in aging and disease.
Cold Spring Harb Symp Quant Biol. 2007;72:483-8.

Most people already know that testosterone is one of the major hormones responsible for muscle growth.  It is going to be maximized when you are lifting heavy weights and eating a surplus of calories that will prompt the muscle building process to take place.  Recently, researchers from the Hospital Orton in Helsinki Finland looked at what happens to serum testosterone levels when a weight reduction protocol was put in place.

For the study, a group of eighteen elite wrestlers were looked at both before and after two weeks of a weight loss program with Dual-energy X-ray aborptiometry.  After the study was completed, a weight loss of 8.2 pounds (+/- 2.3%) was seen, and with this there was a significant decrease in serum testosterone and luteinizing hormone concentrations.  In addition to this, it was noted that dehydration was present, along with an increased in blood hemoglobin, hematocrit, and serum creatinine.

This demonstrates that when an individual puts themselves on a serious weight loss program, even if it’s just for the short term, it will still have a dramatic impact on body composition and hormonal levels in the body.

While this may not be all that big of an issue for a fully grown individual, for younger athletes, this could potentially impact the natural growth process that should be occurring, especially if short-term diet plans are implemented on an ongoing basis such as those that are seen with competitive wrestling or bodybuilding/fitness competitions.

Reference:
Karila, TA., et al. Rapid Weight Loss Decreases Serum Testosterone. (2008) Int. Journal of Sports Medicine. May 30.

How exactly do hydrogen ions(H+) decrease strength and increase fatigue?

When we exercise, especially when it’s at a high intensity, our body’s energy systems release large amounts of hydrogen ions (H+). The release and accumulation of H+ causes our muscle’s pH to drop (become more acidic). This process is occurring whether you feel a burn or not.

The breakdown of the high energy compound ATP and the subsequent rise in H+ concentrations occur in all of our energy systems but H+ buildup is most prevalent in an energy system called glycolysis, which also produces lactic acid. At physiological pH, lactic acid dissociates (releases) H+ and is the primary source of released H+ ions during exercise. It is the released H+ from lactic acid that causes muscular fatigue and performance problems, not lactic acid or the leftover lactate ions as many incorrectly believe. While lactic acid is the primary source of released H+, it is not the only source. H+ ions are also being released at a rapid rate when you break down ATP during exercise. With the presence of many sources during energy production releasing H+, pH quickly drops quickly.

As our muscles pH quickly drops, so does their ability to contract forcibly and maintain a high level of performance throughout your workout session. Not being able to perform and maintain forceful muscular contractions and push your body to the limit during your workout session, seriously hampers your ability to maximally overload your muscles and force new muscle gains.

Section summary: H+ causes your muscles pH to drop, in tern decreasing your strength and causing you to fatigue faster. These limitations stop you from adequately overloading your muscles, which is what is needed in forcing new muscle gains.

At what point during my workout set will extra carnosine concentrations exert their strongest effects?
Boosting carnosine levels with beta-alanine is effective at all points during your set, whether you’re lifting heavy or doing endurance work, but will exert it’s largest benefits in our energy system called glycolysis. Your body uses three energy systems to perform work: the ATP-PC system(think creatine), which is primarily used during heavy lifting and for sets up into the 5-6 rep range; the glycolytic system(think beta-alanine), which is predominantly used roughly within the 7-15 rep range and up; and the oxidative/fat system, which is used primarily in endurance training. Our energy systems are utilized simultaneously; however, depending on the level of intensity or duration of exercise and fitness levels of the individual, certain energy systems will become more dominant in producing energy needed for that activity. Anybody who trains with weights will primarily use the first two systems and, in both cases, the build-up of hydrogen ions will contribute to fatigue in both systems, especially glycolysis.

Glycolysis is where the supplement creatine falls a little short and beta-alanine is strongest. Creatine is mostly effective in the ATP-PC system, which relies on stored ATP and re-synthesis using phosphocreatine (PC) for intense, high-energy contractions. Taking creatine will help your explosive strength but it likely won’t help you as much as beta-alanine will in the 7-15 rep range. As anyone trying to build bigger muscles knows, you must train in both low (1-6) and moderate to high (7-15) rep ranges to maximize muscle mass gains. Beta-alanine, by increasing carnosine concentrations, can buffer/fight the H+ build-up that occurs in both these ranges, but more so in the moderate to high(7-15) rep ranges than creatine can.  On the contrary, creatine is better suited to the lower rep set up into the 5-6 rep range. allowing you to maintain forceful contractions for longer periods of time.

Decreasing cellular fatigue is an additional strength of beta-alanine. A recent study demonstrates that beta-alanine outperformed creatine in decreasing cellular fatigue, giving it yet another advantage over what has been considered the most effective sport supplement of the last decade.

Glycemic index is a measure of how was a food increases blood sugar. High glycemic index foods include simple sugars and white bread that enter the bloodstream quickly whereas low glycemic index foods include whole grains that are digested more slowly and trigger more modest increases in blood sugar. One theory is that rapid increases in blood sugar trigger greater insulin release which promotes fat storage.

British researchers found that middle-aged adults lost more weight following a low glycemic index diet than a high glycemic index diet during a 12-week study. Both groups reduced caloric intake by 300 calories below normal. The average blood sugar levels was lower in the low glycemic index group but there were no differences between groups in heart pressure risk factors such as blood pressure, cholesterol, or waist circumference.

SOURCE: European Journal of Clinical Nutrition, 62: 145-149, 2008

If you have been following the mainstream supplement market I’m fairly certain you are no stranger to coenzyme Q10 aka ubiquinone, CoQ10. This powerhouse of a molecule plays a major role in mitochondrial energy metabolism and its reduced metabolite ubiquinol is responsible for antioxidant capability. Fortunately, clinical research is beginning to uncover the benefits of CoQ10 supplementation in the arena of athletic performance.

A recent study from the Graduate School or Comprehensive Human Sciences at the University of Tsukuba uncovered some beneficial properties of CoQ10 with relation to recovery. Eighteen elite Japanese kendo athletes participated in a single-blinded placebo controlled clinical study to determine whether or not supplementing with 300mg CoQ10 per day would reduce exercise induced muscular damage and oxidative stress.

As expected, skeletal muscle damage indicators increased greatly in the placebo group. Quite simply, creatine kinase levels increased 5 times and serum myoglobin increased upwards of 7.7 times during the five day training camp. The CoQ10 supplemented group showed significant attenuation of the same clinical markers which proved indeed that CoQ10 supplementation can quite possibly reduce exercise induced skeletal muscle damage.  It should be noted also that in both groups both clinical markers returned to base line and changes in leukocytes, neutrophils, and monocytes were unaffected by CoQ10.

In closing, CoQ10 supplementation is beginning to prove itself as a potential aide to athletic recovery. Kendo training is no walk in the park and this clinical study put CoQ10 to the test through 5.5 hours of high impact physical training per day. The results of this study conclude that CoQ10 can be implemented into an athlete’s supplement protocol to assist in reducing exercise induced muscle injury.

Reference.

Kon M, Tanabe K, Akimoto T, Kimura F, Tanimura Y, Shimizu K, Okamoto T, Kono I. Reducing exercise-induced muscular injury in kendo athletes with supplementation of coenzyme Q10. The British Journal of Nutrition. 2008 Feb 20:1-7.

Whenever you workout, whether it’s an intense weight lifting session , a sprint training session, or an endurance run, you will be putting stress on your body.

In response to this, your immunity may be temporarily reduced as the body now has to deal with recovering from this new stress and will have fewer reserves available to it to fight off anything else you might encounter.

What you eat before the workout, however, can have an impact on the degree to which your immunity is compromised.  In a study done involving endurance running activity subjects performed runs consisting of 112 minutes - the first hour at 70% VO2 max and the remaining 52 minutes at 76% VO2 max, on three separate occasions.

Two hours before each run, they were given a pre-workout meal consisting of three different types of carbohydrates – either high GI and high GL, high GI and low GI, or low GI and low GL.  The effects of each meal with regard to the numbers of leucocytes, neutrophils, and T lymphocytes were then looked at.

The results of the study showed that carbohydrates that were of either high GI and high GL or else low GI and low GL maintained the immune system better than the high GI and low GL feeding of carbohydrates.

Of even more importance though was the total amount of carbohydrates consumed during the pre-workout period, so as far as preventing a decline in your immune system response after endurance activity goes, first ensure you are getting enough carbohydrates, and then you can begin looking more into the specific types of carbohydrates you’re consuming.

Reference:
Chen YJ, et al. The effect of a pre-exercise carbohydrate meal on immune response to an endurance performance run. Br. J. Nutr. 2008, May 9:1-9.