2009 Studies & Research Blog

For those wishing to maximize the results of their efforts in the gym, the idea that fitness is a science as well as a sport is a familiar one.  Countless scientific journals, text books, and college courses continue to be developed regarding proper exercise technique and nutrition.  While the former has more universally accepted tenets, nutrition is a subject in which heated debates continue to rage.  One of the reasons the body of knowledge regarding sports nutrition is constantly expanding and evolving is due to the influence of supplement companies, who fund studies in an attempt to back the claims of their products.  But there are also studies that disprove their claims, leading to a cycle of scientific arguments back and forth.

Recently, a study was published that affected perhaps the most contested element of nutrition, at least in the bodybuilding world - what to consume post-workout for optimal recovery.  Countless products claim to be the best at this, despite the wide range of macronutrient profiles and ingredient lists.  Companies such as Cytosport argue that Muscle Milk is the best, with a blend of medium-chain triglycerides, protein and complex carbohydrates.  On the other end of the spectrum, the manufacturers of Gatorade claim that carbohydrates - specifically the simple sugars found in their product - are they key to recovery.  These claims were partly supported by a study published in the latest issue of the Journal of the International Society of Sports Nutrition, but suggested an even better recovery aid - cereal and milk.

It turns out that the staple American breakfast may in fact be the most important meal of your day, even if you’re not having it first thing in the morning.  The study pitted the ingestion of cereal and non-fat milk versus a carbohydrate-electrolyte beverage in the post-workout period, and measured plasma insulin, plasma lactate and glycogen and muscle protein levels.  After the exercise trials, the participants were fed either the cereal or the beverage, with measurements taken 15, 30, and 60 minutes afterward (1).

The results of the study indicated that cereal and milk was as good as, if not better than, the carbohydrate beverage in terms of muscle recovery.  Plasma insulin levels were significantly higher with the cereal, and levels of plasma lactate were lower with the cereal, indicating that it would be the better choice for delivering nutrients to muscles and reducing levels of lactic acid buildup (1).

Also worth noting is the higher levels of mTor phosphorylation in the cereal-consuming groups - this is the addition of a phosphate group to a protein, which is an important part in a number of bodily functions.  And due to the lower cost of cereal and milk than sports beverages and the superior supply of amino acids, the researchers concluded that the classic breakfast combination would be a preferable post-workout option (1).

SOURCES:

1. Kammer, Lynne, at al.  Cereal and Nonfat Milk Support Muscle Recovery Following Exercise.  Journal of the International Society of Sports Nutrition, 2009; 6(11)

Enter any gym in America and you’re bound to see two things, regardless of location - sweaty people and sports drinks.  Beverages such as Gatorade and Powerade are everywhere, boosted by celebrity endorsements from the likes of Tiger Woods, Vince Carter and Michael Jordan.  While an infusion of simple carbohydrates is undoubtedly helpful for athletes engaging in long bouts of high-intensity exercise, are sports drinks effective, or even appropriate, for the average gym-goer?  Studies seem to be split on the matter.

Recently, a study indicated that the most maligned ingredients in most sports drinks, simple sugars (such as glucose and maltodextrin), were actually a key to their effectiveness, regardless of whether they were digested or not.  Researchers prepared beverages containing glucose, maltodextrin or neither, so that they tasted identical, and gave them to athletes, who rinsed the drinks around in their mouths before spitting them out during exercise.  Despite not reaping the energizing effects of the carbohydrates in the drinks, the rinsing of the simple sugar mixes were shown to "significantly reduce the time to complete the cycle time trial," while the placebo drinks had no such effect.  The data was so impressive that the researchers concluded that "much of the benefit from carbohydrate in sports drinks is provided by signalling directly from mouth to brain rather than providing energy for the working muscle" (1).

However, simple sugars carry concerns as well, such as the risk of tooth decay. But it’s not just the sugars in sports drinks that increase this risk, researchers recently concluded.  The New York University School of Dentistry found that citric acid, commonly found in sports drinks, ate away at the enamel coating on teeth.  As a result, the drinks could easily leak into the bone-like material underneath, causing a weakening and softening of the tooth that could "result in severe tooth damage and even tooth loss if left untreated" (2).

So should you be drinking a carbohydrate-containing beverage during your workout?  There’s no clear yes or no answer.  If you’re trying to lose weight, it’s probably not the best idea, as liquid calories are unlikely to leave you sated and may negate the caloric deficit created by the exercise during which they were consumed.  But even those in mass-gaining phases may find them unnecessary.  Research indicates that the most important consideration may be the length of exercise.

According to researchers at the University of New Mexico, "unless a person is going to exercise for at least 90 minutes, consuming the carbohydrates is self-defeating."  While sports drinks containing carbohydrates may aid the body in absorbing water, there is no evidence that the body actually retains the water more effectively than if water were consumed on its own, and therefore is not more effective at battling dehydration (3).

SOURCES:

1. Chambers, E.S.  Carbohydrate sensing in the human mouth: effects on exercise performance and brain activity.  The Journal of Physiology, 2009; 587: 1779-1794.

2. NYUCD Study Finds Sports Drink Consumption Can Cause Tooth Erosion.  NYU Office of Public Affairs; April 7, 2009.

3. Felicia Fonseca. Study: Gatorade No Better Than Water. New Mexico Daily Lobo; March 4, 2004.

Green tea has been in use for thousands of years, and throughout its history, countless benefits have been attributed to the ancient beverage.  Unfortunately, sufficient scientific evidence has not kept pace with the often miraculous claims.  Just a few of the powerful benefits of Green tea are: increasing metabolism speed, reducing LDL cholesterol and boosting HDL cholesterol production, treating multiple sclerosis, and preventing neurological diseases including Parkinson’s and Alzheimer’s.  According to some, it seems that there is nearly nothing Green tea can’t do.  The bad news is that few of these claims have been backed up with evidence.  The good news?  Recent research has suggested that Green tea does indeed have powerful benefits.

Green tea is commonly touted as a powerful tool for dieters looking to get the extra edge when shedding weight.  A recent study from the University of Birmingham investigated this claim, comparing the effects of green tea ingestion in conjunction with exercise.  Given the results, it’s not surprising that some regard Green tea as miraculous; the study found that average fat oxidation rates - the amount of fat used for energy in the body - were 17% higher in the group that ingested Green tea extract than the placebo group (1).  Enhanced fat oxidation is important for anyone trying to improve their body composition, but it is especially crucial for bodybuilders, as it spares muscle glycogen.

Additionally, the study showed that the ingestion of Green tea extract increased insulin sensitivity by 13% (1).  This improvement has many potential benefits, as low insulin sensitivity - or insulin resitance - is linked with high blood pressure, diabetes, low HDL cholesterol and obesity.

Other research suggested that the benefits of Green tea weren’t just limited to the body though.  The ancient beverage appears to have powerful effects on the mind as well, according to a study investigating the causes of, and potential solutions for, breathing disorder sleep apnea.  This study found that oxygen deprivation, a result of breathing disorder sleep apnea, caused oxidative stress in the brain.  Oxidative stress is very dangerous, as it can damage cell proteins, membranes and genes.  Interestingly, though, when test subjects were supplied with green tea polyphenols (antioxidants), the brain was protected from this stress, and the effects of the oxygen deprivation were kept at bay (2).

So while the supposed benefits of Green tea still outweigh the scientific evidence, there is some proof behind a few of its powers.

SOURCES:

1. Venables, Michelle C, et al.  Green Tea Extract Ingestion, Fat Oxidation, and Glucose Tolerance in Healthy Humans.  American Journal of Clinical Nutrition, 2008; 87(3): 778-784

2. Burckhardt, Isabel C, et al.  Green Tea Catechin Polyphenols Attenuate Behavioral and Oxidative Responses to Intermittent Hypoxia.  American Journal of Respiratory and Critical Care Medicine, 2008; 177: 1135-1141

Any serious athlete will tell you that proper nutrition is the key to unlocking the potential of your training program.  No matter how much weight you throw around, hypertrophy will not come if you’re not in a caloric surplus.  Likewise, all the cardio in the world will not help you shed any fat if you’re eating too much.  But these aspects of nutrition are not controversial.  However, there is a substantial amount of mythology and misinformation circulating in the fitness world regarding nutrition.

One particularly popular point of contention is meal timing.  Even the least-experienced fitness enthusiasts have probably heard the theory that eating prior to sleep is essentially a guarantee of fat gain, as the calories consumed close to the end of the day won’t be used.  But this isn’t quite accurate.  While sleeping does not burn many calories - only about 61 per hour - this isn’t too much different than the amount burned when sitting around - 68 - as one might do at school or work (1).   And yet no one thinks twice about eating before work.

It’s important to remember that your metabolism doesn’t sleep, even when you do.  Several studies have focused on meal timing, and yet none of them found that eating during the evening led to unreasonable fat gain.  One particularly interesting study suggested that eating at night might be beneficial; this research found that subjects consuming 70% of their daily caloric allowance had "better maintenance of fat-free mass" than those consuming most of their calories earlier in the day (2).

In the long run, it seems that the total number of calories consumed, not when they are consumed, is the determining factor on body composition.  One research review compiling the data from a number of studies concerning dieters concluded that "meal pattern has no significant impact on weight loss."  Additionally, the review found that 24-hour energy expenditure was not significantly altered when varying patterns of "gorging" and "nibbling" during the morning and evening (3).  According to the observations, energy expenditure seemed to shift based upon the timing of caloric intake.

A more valid argument against consuming a lot of calories late in the day holds that such a pattern might deprive the body of proper nutrients around training, when they are needed for recovery and growth.  While it is undoubtedly essential to make sure you have the proper fuel to get through your workout, clustering significant caloric intake and protein consumption  around exercise does not seem to be as imperative.  A 10-week study investigated the effects of supplementing protein in the morning and evening versus immediately before and after weight training.

While these great variations in timing might seem to have the potential to wreak havoc on recovery, muscle building and strength, this was not the case. The study found no significant variations between the groups, and researchers concluded timing of protein supplementation "does not provide any added benefit to strength, power, or body-composition changes" (4).

From these studies, it would seem that regardless of timing, overall caloric balance should be your primary concern.  So don’t worry - unless you’re pushing yourself into an unwanted caloric surplus, that after-dinner snack going to kill you.

SOURCES:

1. Activity Calculator; About.com: http://caloriecount.about.com/activities-inactivity-ac7

2. Keim, Nancy L., et al. Weight Loss is Greater with Consumption of Large Morning Meals and Fat-Free Mass Is Preserved with Large Evening Meals in Women on a Controlled Weight Reduction Regimen. The Journal of Nutrition, 1997; 127(1): 75-82

3. Bellisle, F., et al. Meal Frequency and Energy Balance. The British Journal of Nutrition, 1997; 77(1): 57-70

4. Hoffman, Jay R., et al. Effect of Protein-Supplement Timing on Strength, Power, and Body-Composition Changes in Resistance-Trained Men.  International Journal of Sport Nutrition & Exercise Metabolism, 2009; 19(2)L 172-186

Across the world of fitness, it is widely accepted that nutrition plays a key role in the success of any body transformation plan, whether it is to gain muscle or lose fat.  Of particular interest is the post-workout period, often referred to as the "anabolic window," or the "window of opportunity."

Both supplement companies and scientific studies concentrate on the intake of nutrients after the completion of a workout.  The actual dimensions of this window are under constant construction, with some arguing that immediate feeding is imperative, while others claim that waiting a certain amount of time is preferable.

With all this fuss about the post-workout period, though, it almost seems as if no other meal matters.  This is an assumption that can have costly consequences.  The body recovers and builds muscle around the clock, not just during an effervescent window of anabolism directly following a workout.  In fact, several studies have suggested that pre-workout nutrition may even be more important than post.

In a study that featured a mix of healthy young men and women, researchers compared the effects of whey protein supplementation either immediately before exercise or after the workout.  While one of the popular justifications for the importance of post-workout nutrition is the insulin spike that supposedly drives protein into muscle cells, the researchers found there was not a significant difference between insulin levels of the pre-workout group and the post-workout group (1).

But that wasn’t the only myth of post-workout nutrition superiority busted in this study.  The researchers also investigated the anabolic response in each of the groups.  Contrary to what most might expect, the anabolic response to the whey protein ingestion did not differ significantly between the groups.  Additionally, intra-cellular amino acid concentrations and amino acid uptake levels did not suggest an advantage to either of the ingestion periods (1).

In effect, the study suggests that in regard to pertinent factors, consuming protein during the "anabolic window" is not the be-all and end-all of workout nutrition.  However, it should be noted that the study did not indicate that post-workout nutrition was not beneficial.

For many, eating post-workout provides a valuable source of calories to contribute to the surplus needed for muscle growth.  Additionally, data from this study showed that amino acid delivery was higher compared to rest for in both pre- and post-workout groups (1), so it is unlikely that a post-workout feeding is going to do more harm than good.

SOURCES:

Tipton, Kevin D., et al. Stimulation of Net Muscle Protein Synthesis by Whey Protein Ingestion Before and After Exercise.  American Journal of Physiology - Endocrinology and Metabolism, 2007; 292: 71-76

In the realm of pre-, intra-, and post-workout nutrition, many athletes tend to argue over the effectiveness of carbohydrates and protein, but often place the two macronutrients in opposition to one another.  A common belief is that heavy concentrations of pre- and intra-workout carbohydrates are only appropriate for endurance sessions, while protein should be the primary concern of shorter bouts, usually those consisting of resistance training.  Even many supplement companies seem to follow this line of thinking, offering pre- or intra-workout supplements consisting of either primarily carbohydrates (often with an energy booster such as caffeine) or protein (in the form of EAAs or BCAAs).  While those arguments may have logical foundation, scientific data points to a different conclusion - that the combination of carbohydrates and protein are more effective than either in isolation.

When you think about it, this shouldn’t seem like a difficult concept to believe.  The powerful combination of carbohydrates and protein is widely accepted as the most effective means of post-workout nutrition, even for those following low-carbohydrate diets.  And just this year, researchers have found experimental evidence that the one-two punch of carbohydrates and protein is optimal for intra-workout nutrition as well.

The study compared the performance of athletes, supplied with either a carbohydrate beverage or a carbohydrate and protein beverage, during two 60-km time trials.  The average time for completion was significantly lower in the carbohydrate and protein group, with the time difference usually supplied by superior performance in the final 20 km (1).  But this study did more than indicate that the carbohydrate-protein combination was effective for endurance activities.

Levels of plasma creatine phosphokinase, a marker of muscle breakdown also decreased in the carbohydrate-protein group.  Additionally, the researchers noted that "muscle-soreness ratings increased significantly" following the carbohydrate only trial, while this trend was not apparent in the carbohydrate and protein trial (1). Such measures would surely be of interest to those performing resistance exercise.

While more research on this subject could undoubtedly provide some additional information of interest, the existing literature does indicate that combining carbohydrates and protein in intra-workout nutrition is beneficial.  What a great example of teamwork.

SOURCES:

1. Saunders, Michael J., et al. Carbohydrate and Protein Hydrosylate Coingestion’s Improvement of Late-Exercise Time-Trial Performance.  International Journal of Sports Nutrition and Exercise Metabolism: 2009; 19: 136-149

Common sense, as well as scientific studies, have established that pre- and post-workout nutrition are essential components to a training program.  Supplying your body with the fuel and the nutrients it needs before any type of exercise allows you to perform at a higher level.  Likewise, re-fueling tired muscles, reversing catabolism and initiating anabolism with a post-workout feeding benefits the pursuit of muscle mass.

Recently, intra-workout supplementation has gained popularity in the bodybuilding community.  The consumption of Branched Chain Amino Acids (BCAAs), as well as Citrulline Malate and even whey protein during lifting sessions is now commonplace.  However, it seems that intra-workout carbohydrate supplementation is less popular.  This is a shame, because carbohydrates can have beneficial effects when taken during training.

One study analzyed the performance of cyclists with or without the supplementation of carbohydrates.  The researchers found that cortisol levels were reduced, and time-trial performance improved, during trials with carbohydrate supplementation.  Interestingly, fat oxidation was significantly increased when carbohydrates and caffeine were supplemented together during the trials (1).

Critics of intra-workout carbohydrate supplementation argue that it reduces the body’s ability to burn fat during exercise.  However, research has shown that this is not necessarily the case.  Levels of fat oxidation were not significantly different and researchers concluded that during "moderate-intensity exercise," the feeding didn’t "suppress fat oxidation" (2).

Additionally, carbohydrates play a vital role when supplementing amino acids during exercise.  Researchers have noted that carbohydrates assist in "potentiating protein balance" and can help "meet the fuel needs of the working muscles."  Furthermore, carbohydrate consumption, with or without BCAA supplementation, "provides an effective strategy against both peripheral and central mechanisms of fatigue" (3).

Still, many critics will point out that the majority of the studies on this subject relate to endurance exercise.  However, research on carbohydrate supplementation has been tested in other athletic events, such as soccer, as well (3).

If you do choose to supplement carbohydrates during training, dosage is an important consideration.  Obviously, consuming too many calories during any kind of exercise will counteract the effects of the activity.  However, studies have indicated that 20 grams of carbohydrates can be oxidized in one hour of exercise.  While you may still be skeptical of carbohydrate ingestion for shorter workouts, researchers advised that during longer training sessions, there is "no doubt" that carbohydrates should be supplemented (4).

In the end, the decision whether or not to take in carbohydrates during training is up to you.  You should consider how these calories will fit into your overall fitness plan, and whether the duration and intensity of your training calls for additional nutrition.

SOURCES:

1. Slivka, Dustin, et al. Effects of Caffeine and Carbohydrate Use on Exercise Performance, Substrate Oxidation and Salivary Cortisol. Medicine & Science in Sports & Exercise, 2008; 40(5): S361.

2. Civitarese, Anthony E., et al. Glucose ingestion during exercise blunts exercise-induced gene expression of skeletal muscle fat oxidative genes. American Journal of Physiology, Endocrinology and Metabolism, 2005; 289: E1023-E1029.

3. Burke, Louise M. Branched-Chain Amino Acids (BCAAs) and Athletic Performance. International Sports Medicine Journal, 2001; 2(3): 1-7.

4. Dennis, S.C., et al. Nutritional strategies to minimize fatigue during prolonged exercise: Fluid, electrolyte and energy replacement. Journal of Sports Sciences, 1997; 15(3): 305-313.

Athletes can sweat up to 100 ounces of water per hour while training in a hot environment. Since the gut can absorb only 30-33 ounces of water per hour, athletes can dehydrate even though they drink plenty of water.

Here are 6 quick tips to help your gut absorb water faster:

• Have water in your gut when your start exercising (drink plenty before the practice, workout, or event).
• Drink a cold beverage (41 to 50° F)
• Drink a beverage that’s low in sugar and salt
• Add 60 grams of medium-chain carbohydrates (maltodextrin works best) to each 33 ounces of your beverage (if it’s water)
• Drink a little often
• Choose a beverage that you like

Also:

• Train to drink a lot. Your body can’t “adapt” to dehydration and you won’t increase the quantity of water your can drink without feeling ill if you don’t work at it.
• Drink plenty between workouts to recover faster. Also, salt your meals (or drinks) between workouts. This helps keep the water in and rehydrate faster. This, in turn, speeds up recovery.

Note that these tips apply to sports or cardiovascular exercise in a hot environment, where dehydration is an issue. If you just lift weights, you don’t sweat much during training, and your goal is to build muscle, I’d recommend you stick with a protein shake with some medium-chain carbohydrates added in a ratio of 2:1 (begin with 30 g carbs and 15 g protein; scale up until you experience discomfort).

References and additional reading

Horswill CA (1998) Effective fluid replacement. Int J Sport Nutr      8(2):175-95.
www.ncbi.nlm.nih.gov/pubmed/9637195

Convertino VA et al. (1996) American College of Sports Medicine position stand: Exercise and fluid replacement. Med Sci Sports Exerc      28(1):i-vii.
www.ncbi.nlm.nih.gov/pubmed/9303999

Bio and free $50 book on building muscle

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 wrote a book to help people build muscle. I wrote it for intermediate lifters who hit a plateau after 2-3 months of serious training. If you haven’t been putting on muscle lately, you might want to check it out. It’s worth $50, but you can it free at www.buildingmuscleformula.com.

A favorite saying among many in my age group is, "growing old is inevitable; growing up is optional."  It’s a refreshing thought to be able to remain young at heart, even as your body grows older.  But what if the effects of aging could be put off as well?  Wouldn’t it be great to be able to retain your physique and keep the muscle of your youth?

For older athletes, the threat of sarcopenia, the "age-related loss of muscle mass, strength and function," is a very real one.  Despite resistance training and other muscle-building efforts, age takes a toll on an individual’s muscular system.  And the process can begin sooner than you think - research has concluded sarcopenia can begin during your 40s (1).  Another factor working against athletes passing out of their primes is a lower rate of protein synthesis, which contributes to reduced amounts of muscle mass (2).

But that doesn’t mean adding muscle is impossible for those whose bodies have matured; recent research points to Alpha Linoleic Acid as a way to stave off the muscular degeneration that comes with age.

A study compared the effects of ALA on two groups of adults participating in an identical resistance training program.  Over the course of 12 weeks, the men supplementing with ALA experienced a reduction in concentrations of interleukin-6 (IL-6), an inflammatory molecule that is related to muscle atrophy (3,4).  The researchers concluded that due to the reduction of inflammatory effects, ALA has the ability to "reduce the risk of musculoskeletal changes associated with aging."  Additionally, ALA "attenuated the increase in total body bone mineral density observed with a resistance training program" (3).

Alpha Linoleic Acid’s benefits aren’t just for older athletes, though. The polyunsaturated fatty acid was found to have "clinical significance in the prevention and reversal of insulin resistance," a condition that is associated with weight gain, fat storage, high blood sugar, and increased blood pressure (5).  Obviously, none of these consequences are conducive to a healthy lifestyle, so intake of ALA can benefit anyone.

In addition to supplements, ALA is found in soybeans, walnuts, flax, chia, rapeseed and their associated oils.

SOURCES:

1. Waters, D.L., R.N. Baumgartner & P.J. Garry. 2000. “Sarcopenia: Current Perspectives.” The Journal of Nutrition, Health & Aging 4(3):133-139.

2. Yarasheski, K.E. et al. 1999. “Resistance Exercise Training Increases Mixed Muscle Protein Synthesis Rate in Frail Women and Men.” American Journal of Physiology 277: 118-125

3. Cornish, Stephen M.; Chilibeck, Philip D. 2008. "Effects of Alpha-Linolenic Acid Supplementation on Cytokines During Resistance Training in Older Adults." Medicine & Science in Sports & Exercise 40(5): 402.

One problem that plagues many athletes, especially those who are participating in longer endurance running events is that of muscle cramping, particularly in the abdominal region.  Some people refer to these as ‘side stitches’ other simply call them cramps – whatever you want to call them though, one thing is certain and that is that they can severely debilitate your performance.  In most cases, they will actually cause you to cease movement and you may have to walk or just stand until the cramp goes away.

But, what causes these cramps in the first place? One common thought is that ingestion of fluids will increase your likelihood of developing stomach cramps, and because of this, many people find themselves staying away from drinking too much before they go out for a run. Is this necessary?

Researchers out of the Avondale Centre for Exercise Science in Australia had a look at this exact issue in a study they conducted that investigated the effect of ingested fluid composition on abdominal pain.

They had forty subjects who had previously complained about cramps during exercise complete four different treadmill exercise trials.  These trials consisted of a no-fluid trial, a flavoured water trial (no carbohydrate content, 48 mosmol/L, pH 3.3), a sports drink trial (6% carbohydrate, 295 mosmol/L, pH 3.3), and finally, fruit juice (10.4% total carbohydrate, 489 mosmol/L, pH 3.2).

After each beverage was taken and the corresponding exercise completed, the measures of gastrointestinal disturbances, with particular attention being paid to bloating were assessed.

The results indicated that the fruit juice had a much higher chance to cause muscular cramps in the abdominal region as well as bloating in comparison to the other three test trials, with no difference being seen between the no-fluid, flavoured water, or sports drink beverages.

These results then indicate that if you’re looking to avoid stomach cramping problems during exercise, it would be a smart idea to avoid fruit juices or other beverages that have a higher carbohydrate content and osmolality before you partake in physical exercise.

Reference:

Aragon-Vargas LF, et al. (2004). Effect of ingested fluid composition on exercise-related transient abdominal pain. Int Journal Sports Nutrition and Exercise Metabolism. April; 14(2):197-208.

Let’s face it - the fitness community is always on the lookout for the next big thing, whether it’s a revolutionary training technique or a magical detox diet.  Once a few people find success with something, it catches on like wildfire.  Lately, there has been a lot of talk about the power of antioxidants.  But what exactly are they, what do they do, and more importantly - do they even matter?

As you’re about to see, the answer to that last question is a resounding "yes!"  Antioxidants are chemical compounds that protect your body’s cells from the harmful effects of free radicals, the by-products of some metabolic processes as well as pollution and cigarette smoke.  Research has shown that antioxidants such as Vitamins C and E, selenium, and beta carotene may help prevent the diseases of aging, heart disease, and certain cancers (1).

However, recent research has suggested even more powerful effects of antioxidants.  A study in Taiwan indicated that antioxidant compounds could "inhibit the formation of fat formation from fat cells."  One compound in particular, rutin, was found to inhibit the activity of heart-disease causing triglycerides by up to 83 percent.  These profound effects led researchers to conclude that certain antioxidants could help prevent the formation of fat cells and could "be effective in improving the symptoms of metabolic syndrome," a condition causing obesity and hypertension and related to diabetes (2).

If this all sounds too good to be true, hang on, because it’s about to get even better.  The benefits of antioxidants aren’t just limited to those at risk for obesity or people who come into contact with smoke and polluted air.  The chemical compounds also have profound consequences for athletes.

While physical exercise has many positives, it does have at least one negative - the exertion generates free radicals in the body.  However, antioxidant supplementation can help mitigate these effects, and it has been suggested that antioxidants can "provide insurance against a suboptimal diet and/or the elevated demands of physical activity" (3).

And while such effects may not seem as impressive because they aren’t really visible, the combination of antioxidants and exercise is a potent one and has some visually detectable results, too.  One study in particular investigated the effects of resistance training and antioxidant supplementation by tracking four groups - one control, one group that performed resistance training only, one that supplemented with antioxidants only, and one that performed resistance training and supplemented with antioxidants.

The results of the study eliminated all doubts in the dynamic duo: the fourth group experienced significantly greater gains in fat-free mass and muscle mass, as well as greater reductions in fat mass than each of the other three groups (4).

Perhaps the best thing about antioxidants is how easily they are obtained; top sources include blueberries, kidney beans, cranberries, artichokes, apples, strawberries and potatoes.

SOURCES:

1. Mitchell, Susan. “Antioxidants.” Nutrition and Well-Being A to Z. 2008.

2. C.-L. Hsu, G.-C. Yen. “Effects of Flavonoids and Phenolic Acids on the Inhibition of Adipogenesis in 3T3-L1 Adipocytes.” Journal of Agricultural and Food Chemistry. 2007; (55):8404-8410

3. Kanter, Mitchell. “Free Radicals, Exercise and Antioxidant Supplementation.” Proceedings of the Nutrition Society. 1998; (57):9-13

4. Labonté, Mélissa, et al. “Effects of Antioxidant Supplements combined with Resistance Exercise on Gains in Fat-Free Mass in Health Elderly Subjects.” Journal of the American Geriatrics Society. 2008; (56): 1766-1768

Dairy farmers have been saying it for years - milk does a body good.  The seemingly innocuous beverage, though, has touched off heated controversy in the bodybuilding community, with some swearing by it and others demonizing the drink.  While the average non-athlete may depend on milk for a boost of protein in perhaps a less than ideal diet, most bodybuilders consume more than enough protein on a daily basis to satisfy their needs.  So what’s the big deal with dairy?

According to recent research, there’s a lot at stake - specifically, improved performance and an accelerated metabolism.  Given these scientific results, it seems foolish not to incorporate some milk into your diet.

The main complaint with many studies, specifically those involving protein intake, is that they don’t relate to weight lifting or athletic performance in general.  This research is different.  The first study, published in [i]Applied Physiology, Nutrition and Metabolism[/i], dealt with the consumption of milk-based proteins in the post-workout period.  The participants were all athletes and divided into four groups.  All groups completed a bout of exercise and then were given one of four possible drinks: water, low-fat milk, a chocolate milkshake drink, or a sports beverage consisting of maltodextrin and glucose (similar to Gatorade).

Unsurprisingly, the groups that consumed the chocolate milkshake drink and the low-fat milk showed significantly higher levels of peak torque and total work capacity within 48 hours after exercise.  Interestingly, though, the protein content alone wasn’t the deciding factor of the effectiveness of the recovery beverage.  The chocolate milkshake, with 33 grams of protein, 118 grams of carbohydrates and 16 grams of fat, provided better recovery than the low-fat milk, which contained 34 grams of protein, 49 grams of carbohydrates and 17 grams of fat.  Also worth noting is that both drinks had significant levels of fat, which is usually frowned upon during the post-workout period.  Despite the fat content, peak torque and total work capacity did not suffer dramatically(1).

But milk’s positive effects aren’t merely limited to recovery.  Another study compared the effects of two diets with differing amounts of casein protein in them.  Casein has gained popularity in the bodybuilding community for being a slow-digesting protein source and is easily derived from milk.  But even though it digests slowly, casein appeared to play a role in speeding up subject’s metabolisms, as the study found that the group consuming 25% of their calories from casein had a greater energy expenditures, sleeping metabolism rates and feelings of satiety (2).  This indicates that milk can play a valuable role in dieting.

Whether one is trying to pack on muscle or shed fat, milk can be a very valuable, and cost-effective, supplement.  Bottoms up!

SOURCES:

1. Cockburn, Emma et al. Acute Milk-Based Protein-CHO Supplementation Attenuates Exercise-Induced Muscle Damage. [i]Applied Physiology, Nutrition and Metabolism[/i]. 33: 775-783 (2008)

2. Hochstenbach-Waelen, Ananda et al. Comparison of Two Diets with either 25% or 10% Energy as Casein on Energy Expenditure, Substrate Balance, and Apetite Profile. [i]American Journal of Clinical Nutrition[/i]. 89: 1-8 (2009)