2009 Studies & Research Blog

One change many women make in their diet when their weight starts to become an issue is removing dairy products from the menu.  Often thought to be high in fat and calories, many women feel that they will have an easier time maintaining their weight if they forgo this food group.

Contrary to this belief however, the consumption of dairy has actually been associated with decreased body fat levels, therefore this is a big mistake.

Recently, researchers out of the Department of Family and Consumer Sciences in California set out to look at how diary intake varied in postmenopausal women and what the direct result was on their body composition.

The study was designed so that forty-nine Caucasian women between the ages of 51-73 participated in taking a medical and diet history questionnaire, and then proceeded to perform a 3-day diet analysis, anthropometric measures including height, weight, body mass index (BMI), waist circumference, and waist-to-hip ratios.  

Their calcium intake was then reported both from food and supplement sources and lean and fat mass components were determined from a dual energy x-ray procedure.

After the study was completed, the results showed that there was an inverse relationship between the calcium intake, total percentage of body fat, and abdominal fat mass.  

So, the take home message from this study is that women who are in their postmenopausal years would be of great benefit to regularly include dairy products in their diet as not only does this help with the maintenance of lean body mass as well as keeping body fat levels lower, but will also promote strong bones as well.

Reference:
Carothers, L. et al. (2008) Association of calcium intake and adiposity in postmenopausal women. J. Am Coll Nutr. April 27 (2):260-2.

Stimulating protein synthesis- Just Leucine or all the Essential Amino-Acids?

This question comes up a lot, should I be taking just leucine or a bcaa supplement or the full spectrum of essential amino acids(EAA’s) when trying to maximize protein synthesis and build muscle.  Just to be clear our bodies need all the EAA to build muscle, but protein synthesis can be stimulated simply by leucine alone.  Regardless, without the other EAA present, muscle cannot be built, suggesting taking leucine or just the bcaa’s alone is a poor choice unless the other EAA’s are available in the body from a previous meal or supplement.  Now, while many body builders are eating every few hours, the availability of the other EAA’s may not be too much of issue, but there is another interesting advantage of taking all the EAA’s over  leucine or bcaa supplements and that is the DURATION that protein synthesis will last. A study compared the rate of muscle protein synthesis(MPS), infusing leucine alone VS a full EAA mixture over four hours. What the researchers found was, that leucine alone stimulated MPS for 15-30 minutes but then declined rapidly. But when full EAA mixture was infused, MPS was simulated for the full four hours. Based off the research, it appears that a full EAA mixture(leucine is an EAA) will increase MPS for atleast 4 hours, while leucine alone falls short after just 30 minutes.  This information, while useful for any exercise enthusiast who trains for lean body mass, it is especially useful for individuals who train in the morning prior to eating protein.

Kobayashi H, Kato H, Hirabayashi Y, Murakami H, Suzuki H.Modulations of muscle protein metabolism by branched-chain amino acids in normal and muscle-atrophying rats.
J Nutr. 2006 Jan;136(1 Suppl):234S-6S.

BY: Athletic Edge Nutrition, The Nutrient Timing Specialists.

Stretching is a common act often observed with athletes during their warm up. The topic of whether or not it affects performance is quite debatable. Researchers in the Sports Injury Research Center at the  University of Nevada, Las Vegas sought to determine the effects of a practical duration of acute static and ballistic stretching on vertical jump (VJ), lower-extremity power, and quadriceps and hamstring torque. The researchers utilized  

24 subjects were asked to perform 3 types of stretching protocols: static stretching, ballistic stretching, or no-stretch control condition. Following the stretching routine, were the performance tests mentioned earlier. The data from this study suggest that
that static and ballistic stretching did not affect VJ, or torque output for the quadriceps and hamstrings. Despite no adverse effect on VJ, stretching did cause a decrease in lower-extremity power. Therefore, the researchers of this study advocate the use of dynamic stretching before activity  (Supported by literature).

Reference:

Samuel MN, Holcomb WR, Guadagnoli MA, Rubley MD, Wallmann H.Acute Effects of Static and Ballistic Stretching on Measures of Strength and Power.J Strength Cond Res. 2008 Aug 14.

If you’ve ever done some research regarding the factors that influence testosterone release, you likely already know that resistance training itself helps boost this anabolic hormone, thus is a major contributing factor that helps you gain the muscular weight you see.

Upon taking a closer look though, we see that this effect applies more to some than others.

In a recent study performed out of the University of Rio Grand do Sul in Brazil, researchers looked at the hormonal response that was seen in long-term resistance trained middle-aged men with those who were just starting out (untrained).

It is important to note the subjects middle-age here as those who are in the late teens to early twenties are likely experiencing a much different rate of natural testosterone release, thus this study may not be applicable to this age group.

For those who are older though, the study proves useful.

The researchers had the 21 subjects divided into two groups, the strength trained group and the untrained group.  In order to be considered ‘trained’, they would have needed at least three years of prior strength training history.

During the study, the subjects were tested on both upper and lower body strength with a one rep maximum test.  Blood samples were also taken both at rest and after multiple sets of an exercise sequence was performed, with them working at 75% of their 1 rep max values.

The blood samples were assessed for levels of total testosterone, free testosterone, DHEA levels, and cortisol.

After the study was finished, it was seen that there were increases in the levels of total testosterone, free testosterone, DHEA and cortisol in the untrained group, but only free testosterone levels in the strength trained group.

These results then show that the total elevation of testosterone levels is going to be higher in those who have not had weight training experience than those who have while performing similar workout protocols.  Correspondingly, this also means that in order to see the same increase in testosterone levels in those who are trained, progressively higher volume with their weight training programs will need to be followed.

Reference:
Cadore, EL. Et al. (2008) Hormonal Responses to Resistance Exercise in Long-term Trained and Untrained Middle-Aged Men.  Journal of Strength Condition Research. August 14.

Relevant HUMAN research on beta-alanine continues to pile up

Another important point to raise in regards to beta-alanine research is the subjects used in the studies. What is often found with sport supplement research is the subjects used in the studies are often sedentary individuals. This is important to mention, because it is easy to bring about big changes in performance or body composition changes when you are using individuals who do not exercise (sedentary) and are often out of shape. The results from studies using subjects that are sedentary is yet another reason why so many supplements disappoint in bodybuilding and athletic communities.  

The good news is, the studies on beta-alanine often use strength/power athletes, active individuals and elite athletes and the results are still highly impressive, showing big performance increases.

Who can benefit from beta-alanine?

1 Individuals participating in weight training looking to gain lean body mass and increase strength.
2 Any individual involved in athletic activities where strength, power and muscular endurance are needed.
3 Active individuals who have reached a training plateau and are looking for a supplement to take them to the next level

How long will it take to start noticing benefits?

Performance benefits typically occur in as little as two weeks, although some individuals will notice benefits within one week. As carnosine levels increase, the benefits will follow. The most dramatic results are generally experienced within the 3-4 week range but they don’t stop there. Recent research is now showing carnosine levels continue to increase for a minimum of 12 weeks which is why we recommend staying on beta-alanine for at least three months to optimize your carnosine levels.

Immediate benefits: Many users experience intense vasodilation/pumps from the very first dose of beta-alanine. This experience occurs because beta-alanine increases carnosine and carnosine is a powerful precursor in generating nitric oxide synthase (a group of enzymes necessary for making the powerful vasodilator nitric oxide).

BY: Athletic Edge Nutrition, The Nutrient Timing Specialists.

Most people are aware of the fact that as we grow older, it comes easier and easier to gain weight.  Some people mistakenly believe that this is just because the metabolism naturally slows down.

This belief, however, is incorrect.  It is true that the metabolism will slow down, however it does this because of the fact that you are losing precious muscle mass if a workout program is not carried out.

Since people tend to become more and more sedentary during the later years, it’s not surprising that they would show such results.

This metabolic slow-down can be prevented by performing a regular exercise program of some type.

Recently, researches out of the School of Human Movement Studies in Australia had a look at the process of detraining and then retraining in older adults and what results were seen regarding long-term muscle power and strength.

The study was set up so thirty-eight healthy older adults (65-84 years old) entered into a 24 week detraining period, after having come out of a 24 week training period.  During the detraining, no form of physical exercise was performed.

After that was completed, they then entered into a 12-week training period where they performed either high-velocity muscle power or a muscle strength program.  Both programs were done two times a week for the entire duration.

The results of the study revealed that the detraining period did reduce the muscle strength and power production, and that this decline was similar among both training groups. It is interesting to note however that the functional strength of the muscles did not decrease noticeably after the detraining period was over.  Thus it appears as though in the prior trained, moderate lengths of time off will not reduce this factor of fitness.

After the second training period was carried out, it was seen that any of the losses that occurred during the detraining period were regained once again quickly.

So, the take home message from this study is that if you are on a regular training program and then find yourself off of it, do not let that discourage you from starting up again – particularly if you’re in your 50’s or older.

Detraining can be reversed with a regular strength training program, so it’s perfectly possible for an older adult to regain back the strength levels they once had.

Reference:
Henwood, TR. & Taaffe DR. (2008) Detraining and retraining in older adults following long-term muscle power or muscle strength specific training. J Gerontol A Biol Sci Med Sci. Jul;63(7):751-8.

The adaptations to resistance exercise are mediated in large by specific inflammatory responses. Therefore, reducing inflammation may impede progess. The relationship of anti-inflammatories and resistance trainings has been elucidated by the inhibition of muscle protein synthesis after high doses of ibuprofen. However, researchers at the college of kinesiology at the University of Saskatchewan have shown that moderate dosing schemes for ibuprofen may not affect muscular adaptations in response to resistance training.

The researchers came about this conclusion after a 6 week study utilizing 12 males and 6 females (Age=24) in which they trained their right and left biceps on alternate days for a total of 5 workouts/week. The subjects were randomized to receive 400 mg x d(-1) ibuprofen immediately after training their left or right arm, and a placebo after training the opposite arm the following day. To determine if there were any changes, pre and post trial muscle thickness of both biceps was measured using ultrasound. In addition, a 1 repetition maximum (1 RM) arm curl strength was determined on both arms.  After the trial period, the researchers found out that Ibuprofen consumption had no effect on muscle hypertrophy and strength, therefore they concluded that moderate doses of ibuprofen ingested after repeated resistance training sessions does not impair muscle hypertrophy or strength and does not affect ratings of muscle soreness.

References:

Krentz JR, Quest B, Farthing JP, Quest DW, Chilibeck PD.The effects of ibuprofen on muscle hypertrophy, strength, and soreness during resistance training. Appl Physiol Nutr Metab. 2008 Jun;33(3):470-5.

With more and more people entering fitness and bodybuilding competitions, the incidence of binge eating is also starting to become more prevalent.

The problem usually lies in the fact that these women put themselves on very strict diets and feel so deprived throughout it that many times, it leads to an all out binge.

And this doesn’t necessarily always just happen to those who are competing, it can also occur even in those who are just following a diet and are not allowing themselves much in the way of ‘cheat’ meals or foods that they enjoy.

Unfortunately though, big-time binges can lead to more problems than just a high calorie intake for that day.

A study performed for the Journal of Clinical Endocrinol Metab. Looked at just what the impact of binge eating was on metabolic and leptin dynamics in young, otherwise healthy women.

They designed the study by looking at seven lean women who had no known past of eating disorders.  They were viewed on two different occasions, which were spread apart by one or two menstrual cycles. During the first cycle, they ate three regular meals each day along with one snack for three of the days, and on the other three days of the study, they consumed the exact same calorie and macronutrient distribution patterns, only instead of spreading them out, they consumed them in one single evening meal.

After both day set-ups were completed, they then measured glucose, insulin, and leptin levels for a 12-14 hour period, starting at 8am in the morning on the third day on each diet.

It was discovered that the group who consumed their entire day’s worth of calories in the single meal had significantly higher increases in fasting glucose levels, along with a dramatic increase in insulin in response to the evening meal that was consumed.  

The usual pattern of leptin secretion was also altered.

Therefore, this discovery is good preliminary evidence that binge eating can lead to an alteration in metabolic parameters even if the same macronutrient ratios are consumed.  This points to the fact that while binge eating is bad enough on its own as most often these calories are extra to what is consumed during the day, it may be even more detrimental as it will interfere with the natural metabolism that is optimal for fat loss.

Reference:
Anderson, EJ. (1999)  Impact of binge eating on metabolic and leptin dynamics in young women. J Clin Endocrinol Metab. Feb; 84(2):428-34.

A double blind study, using thirty four males, had them undergo a resistance training protocol, while ingesting a protein/carbohydrate beverage, 30 mins pre-workout, during and immediately post-workout. The training protocol had the subjects performing 3 sets of 8 repetitions, consisting of the high pull, leg curl, standing overhead press, leg extension, lat pulldowns leg press and bench press.

ResultsThe group that ingested the protein/carbohydrate beverage, had lower cotisol, reduced muscle damage and reduced soreness, when compared to the placebo group. Neither group, showed an increase in performance though.

The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and muscle damage.
Baty JJ, Hwang H, Ding Z, Bernard JR, Wang B, Kwon B, Ivy JL.
J Strength Cond Res. 2007 May;21(2):321-9.

Several studies have suggested that exercise is capable of decreasing inflammation. However, the mechanisms that induce these anti-inflammatory effects

are  not fully understood. Researchers at the Wastl Human Performance Laboratory, Purdue University, in West Lafayette, Indiana may have the answer. To study the effects of exercise on inflammation, they recruited 2 types of subject: Physically active and Inactive aged 65–80 years. The subjects were then seperated into 2 groups based on their activity level. Those assigned to the PA group were asked to maintain their PA lifestyle, and the PI group underwent 12 weeks of combined endurance and resistance exercise. At the end of the study, the researchers found out that exercise in the PI group reduced inflammatory markers by 64 %. The reduced inflammatory markers were CD14+ and CD16+ both of which play a role in diseases linked to inflammation. Thus, the results of this study suggest that exercise may slow progression of disease via reduction of inflammatory monocytes.

Reference:

J Leukoc Biol. 2008 Jul 29 Exercise training-induced lowering of inflammatory (CD14+CD16+) monocytes: a role in the anti-inflammatory influence of exercise. Timmerman KL, Flynn MG, Coen PM, Markofski MM, Pence BD.

Many people have at least one time or another tried out ephedra in conjunction with caffeine in attempt to boost performance and enhance fat loss.  If it wasn’t an EC stack, it could have been some other stimulatory product as there’s lots out on the market with this primary function.

That said, one question that some people often wonder is how much of a difference the addition of caffeine has to the ephedra herb.  

Researchers in Toronto, Canada performed a study looking at taking caffeine and ephedra together, and then proceeding to perform a 10-km run.

The study was set up so that after one and a half hours of consuming either a placebo, caffeine, ephedra, or caffeine in conjunction with ephedra, subjects would perform a 10km run, while carrying a back-pack that weighted 11 kg.

After the trial was finished, the measurements of VO(2), VCO(2), heart rate, and rate of perceived exertion were measured.

The results of the study demonstrated that the total running time for all the trials in which subjects did ingest the ephedra was lower than those who did not both in the caffeine and non-caffeine groups, and that the pace the runners who took ephedra or ephedra and caffeine supplement was also increased during the last 5 km over those who did not take ephedra.

The VO2 max and rate of perceived exertion levels did not show any remarkable difference between the groups, but the heart rate was higher in both the ephedra and the ephedra and caffeine groups.

It was noted though that the group who took the caffeine showed an increase in epinephrine and norepinephrine levels during exercise as well as increased blood lactate, glucose, and glycerol levels.  For the group who just took the ephedra, the ephinephrine levels were actually reduced, but the dopamine and FFA concentrations in the blood increased.

Therefore, for strictly performance benefits, it appears as though caffeine is not necessary to consume with ephedra when it comes to distance running as many of the benefits occur with just a dose of ephedra itself.

Reference:
Bell, DG. Et al. (2002) Effect of ingesting caffeine and ephedrine on 10-km run performance. Med Sci Sports Exercise. Feb; 34(2):344-9.

How much can beta-alanine increase our muscles carnosine concentrations?

Researchers have shown that when supplementing with beta-alanine for just 4 weeks, we can increase our carnosine concentration by 42-65%. Longer beta-alanine studies going up to 10-12 weeks, show carnosine concentrations increased up to 80%.

How do we know beta-alanine is actually increasing carnosine levels?

Researchers have proven it by actually taking muscle biopsies (using a hollow needle to remove a small sample of muscle tissue) prior to the study and at various time points throughout the study. What they found is that beta-alanine does, in fact, effectively and significantly increases carnosine concentrations in the range of 42-80%, depending on the dosing and duration of the study.

How much beta-alanine is needed to increase carnosine enough to cause performance increases?

Research has shown that you can take an amount between 3.2 grams and 6.4 grams per day to significantly boost carnosine levels and improve performance. The most recent research, now using 4-5 grams a day, is showing comparable carnosine concentration and performance improvements to those using 6.4 g daily. Based off the research, 4 grams of beta-alanine a day, seems like the optimal daily dosing protocol.

To be continued…