Transcript Caffeine

Research Update
2006 Chiropractic Sports Sciences Symposium
Sports Nutrition
With Exercise Physiology and
General Studies with Practical Application
G. Douglas Andersen, DC, DACBSP, CCN
www.andersEnchiro.com
Caffeine
A Simulated Team Sport Study
• Dbl-blind, randomized, crossover study with 9
Rugby players
• 7 circuits in two 40 minute halfs with a 10 minute
half time
• 70 minutes prior, they consumed 6mg/kgBW
caffeine or placebo
Stewart, G.R., Hopkins, W.G., Cook, C., Caims, S.P. Multiple Effects of Caffeine on Simulated
High-Intensity Team-Sport Performance. Med Sci Sp Ex. 2005; 37: 1998-2005
Caffeine
A Simulated Team Sport Study (Cont.)
Caffeine Improved:
• 20m sprint speed
• Offensive sprint speed
• Defensive sprint speed
• Tackle sprint speed
• 30m sprint speed
• Passing Accuracy
Stewart, G.R., Hopkins, W.G., Cook, C., Caims, S.P. Multiple Effects of Caffeine on Simulated
High-Intensity Team-Sport Performance. Med Sci Sp Ex. 2005; 37: 1998-2005
Caffeine & Dehydration
• 59 males (average age 21) were studied for 13 days
• No caffeine was consumed in the 48 hours prior to the trial
• The first phase (days 1-6) all subjects consumed 3mg/kgBW caffeine
capsules
• On days 7-11 subjects were divided into 3 blinded groups: 1 = placebo
(zero caffeine), 2 = 3mg/kgBW (mean 226 mg/d), 3 = 6 mg/kgBW
(mean 452 mg/d)
• Blood & urine were tested on days 1, 3, 6, 9, 12
• All subjects maintained their normal workouts in a variety of sports
Armstrong, L.E., Pumerantz, A.C., Roti, M.W., et al. Fluid, Electrolyte, and Renal indices of Hydration
During 11 Days of Controlled Caffeine Consumption. In J Sp Nutr Ex Metab. 2005; 15: 252-265
Caffeine & Dehydration (Cont.)
Urine Levels
Group
Zero
3mg/kg
6mg/kg
Day 1
1465mL/24h
1484mL/24h
1593mL/24h
3
1626
1587
1407
6
1605
1347
1641
9
1303
1636
1446
12
1410
1371
1349
There was no evidence of any diuretic effect in healthy active males.
Armstrong, L.E., Pumerantz, A.C., Roti, M.W., et al. Fluid, Electrolyte, and Renal indices of Hydration
During 11 Days of Controlled Caffeine Consumption. In J Sp Nutr Ex Metab. 2005; 15: 252-265
Habitual Caffeine
• 155,594 U.S. women free of hypertension in 1990-91 and
followed 12 years until 2002-03 in the Nurses Health
Studies 1 & 11
• There was no association between the amount of caffeine
consumed and hypertension, and no association between
the amount of coffee and hypertension. There was an
association between the amount of both sugared and diet
cola and hypertension.
Winkelmayer, W.C., Stampfer, M.J., Willet, W.C., Curhan, G.C. Habitual Caffeine Intake and the Risk of Hypertension in
Women. JAMA. 2005; 294: 2330-2335.
Caffeine
Mechanism of actions:
• Mobilization of free fatty acids
• Preservation of glycogen
• Reduction of potassium gradient run down
• Stimulation of CNS motor control
• Translocation of calcium to a more favorable
membrane position for excitation – contraction
coupling in skeletal muscle
Stewart, G.R., Hopkins, W.G., Cook, C., Caims, S.P. Multiple Effects of Caffeine on Simulated
High-Intensity Team-Sport Performance. Med Sci Sp Ex. 2005; 37: 1998-2005
Pseudoephedrine
• Dbl-Blind randomized cross-over study
• 7 trained subjects ran 1500 meters 7 days apart
• 2.5 mg/kg BW pseudoephedrine or maltodextrine
70 minutes before exercise
Mean times:
• Placebo – 4:40
• Pseudoephedrine – 4:34
Hodges, K., Hancock, S., Cureell, K., Asker, J. FACSM. University of Birmingham, Birmingham,
United Kingdom. Pseudoephedrine Enhances 1500 m Running Performance. Med Sci In Sp Ex. 2005; Vol.
37: S43, A230
Ginseng
• 44 untrained adults, mean age 45 yrs old
• Panax Notoginseng (PNG) 1350 mg or 1350 mg starch for
30 days
Mean time to exhaustion:
Pre
Post_______
PNG
30:55 + 6:29
33:30 + 8:33
Starch
32:50 + 8:36
34:20 + 1:50
• No differences in heart rate, blood pressure, blood
chemistry or perceived exertion between PNG & starch
Liang, M.T., FACSM, Moreno, A.J., Young, L.K., Chuang, W. Effects of Panax Notoginseng on
Aerobic Endurance And Cardiovascular Parameters In Adult Humans. Med Sci Sp Ex. 2005; Vol. 37: S41, A220
Stretching & Isokinetic Strength
• 17 women, (mean age 24) each had 3 tests in random order
• Control – Isokinetic strength test (IST) of dominate knee:
flexion & extension.
• Static – 6 min. of 30 sec. passive stretch of quads & hams
each followed by IST
• PNF – 6 min. of 10 sec. blocks of contract-relax for quads
& hams each followed by IST
Mello, M.L., Pereira, M., Gomes, P.S.C. Acute Effect of Static and PNF stretching on Dominant Knee
Flexion and Extension Strength. Med Sci Sp Ex. 2005; 37: S183, A951
Stretching & Isokinetic Strength
Results
Mean Results – Flexion:
Peak torque
Control
83.6
Static
75.3
PNF
74.1
Average power
57.4
49.8
49.8
Total set work
461.4
410.6
407.6
Mean Results – Extension:
Peak torque
Average power
Control
139.4
94.7
Static
136.2
89.6
PNF
132.7
87.2
Total set work
764.0
732.8
715.1
Mello, M.L., Pereira, M., Gomes, P.S.C. Acute Effect of Static and PNF stretching on Dominant Knee
Flexion and Extension Strength. Med Sci Sp Ex. 2005; 37: S183, 951
Stretching & Isometric Strength
18 Men (mean age 26) each had 3 tests in random order:
• Control – isometric strength test (IST) of hip adductors
• Static Stretch – 30 second sets of passive stretching for 2 min. before
IST
• PNF stretch – 10 sec. blocks of contract-relax for 2 min. before IST
• Peak torque was measured at 45 degrees, 30 degrees, and 15 degrees
Peak Torque
45degrees
30degrees
15degrees
Control
175
169
154
Static
159
152
146
PNF
153
151
142
Rubini, E.D., Pereira, M., Gomes, P.S.C. Acute Effect of Static & PHF Stretching on Hip Abductor
Isometric Strength. Med Sci Sp Ex 2005, Vol. 37, S183, A953
Glycerol (GLY)
• Literature review of pre-event hydration studies concerning GLY &
water
• 1.0 – 1.2 g/kgBW GLY 2 – 2.5 hours per-event
• GLY increased fluid retention 6 ml/kg BW
• 50% of the studies showed GLY improved performance in
thermoneutral conditions
• 67% of the studies showed GLY improved performance in hot
conditions
• In the negative studies, the largest increase in fluid retention was 1.5
ml/kgBW
Goulet, E.D., Sharp, R.L., FACSM, Plante, G.E., Melancon, M.O., Dionne, I.J. Systematic Review Of
The Effects OF Glycerol Hyperhydration On Endurance Performance During Compensable Exercise
Stress. Med Sci Sp Ex. 2005; 37: S40, A219
Glutamine and Intestinal
Permeability
• Literature review of Glutamine and the critically
ill.
• Glutamine improves the prognosis of critically ill
patients by reducing intestinal permeability and
which leads to a reduced frequency of infection.
DeSouza, D.A., Greene, L.J., Intestinal Permeability and Systemic Infection In Critically Ill
Patients: Effects of Glutamine. J Crit Care. 2005; 33: 1125-1135.
Glutamine
• 12 males (19 to 23 yrs old) took 2 servings after workout
and 2 servings at bed time on workout days of 10 grams of
Glutamine. Six took placebo (10gr glucose) twice after
workouts and at bedtime on workout days
• 7 weeks of bench, military, and squat workouts
• Strength Increase – Glutamine - 16.7% Glucose - 15.9%
• Body Fat Loss – Glutamine – 0.6% Glucose – 0.4%
Thistlethwaite, J.R., Swanson, S.C., Scheuerrmann, B.W. The Effect Of Glutamin On Muscle Strength
And Body Composition. Med Sci Sp Ex. 2005; 37: S45, A240
Echinacea (E) & Erythropoietin (EPO)
• Animal cell culture studies indicate E causes EPO
to increase
• 24 males (12 took 8gr/d of E. Purpurea and 12
took wheat flour placebo) for 2 weeks
• Mean EPO increase was 44% in E group and 23%
in Placebo group
Whitehead, M.T., Martin, T.D., Webster, M.J., FACSM, Scheett, T.P. Two Weeks of Oral Echinacea
Supplementation Significantly Increases Circulating Erythropoietin. Med Sci Sp Ex. 2005; 37: S43,
A231
Forskolin
• From ayurvedic herb coleus Furskohlii
• 12 week Double-blind, placebo-controlled study
• 30 overweight males (15-Forskolin, 250mg of 10%
extract) BID & 15 Placebo BID
• F group lost body fat (4% vs. 1%) and fat mass (4.5kg vs.
.5kg)
• F Group gained lean mass (3.7 kg vs. 1.6kg) and total
testosterone (.69ng/ml vs. -.11ng/ml)
Godard, M.P., Johnson, B.A., Richmond, S.R., Olson, B.D. Body Composition and Hormonal Adaptation
Associated With Forskolin Consumption In Overweight and Obese Males. Med Sci Sp Ex. 2005;
37: S39, A211
Glucosamine and Chondroitin
• Major G&C trial using 5 treatments over 24 weeks
• 1,583 subjects with knee Osteoarthritis (1,229 mild. 304
moderate to severe)
• Primary outcome was a 20% reduction in pain using the
Western Ontario and McMaster Universities Osteoarthritis
Index (WOMAC)
Clegg, D.O., Reda, D.J., Harris, C.L., et al. Glucosamine, Chrondoitin Sulphate, and the Two in
Combination for Painful Knee Osteoarthritis. NEJM. 2006; 354: 795-808
Glucosamine and Chondroitin
Results
Percent of each group that achieved a 20% decrease in WOMAC Pain
Score:
Treatment
Mild OA
Mod. To Severe OA
Placebo
61.7%
54%
G-HCL (500mg TID)
63.6%
65.7%
C-Sulphate (400mg TID)
66.5%
61.4%
G&C (500/400 mg TID)
62.9%
79.2%
Celebrex (200mg)
70.3%
69.4%
Clegg, D.O., Reda, D.J., Harris, C.L., et al. Glucosamine, Chrondoitin Sulphate, and the Two in
Combination for Painful Knee Osteoarthritis. NEJM. 2006; 354: 795-808
Oxygenated Water
Study #1
• 9 cyclists completed 2 trials separated by 2 weeks
• Exercise testing was preceeded by 3 days of 35 ml/kgBW
of either water or oxygenated (water which was
considerably more than normally consumed)
• No difference in time to exhaustion (76.3 min. vs, 76.4 min
O2 vs. H20) HR, RPE, lactate, blood gasses, hydration
status
Wing-Gaia, S.L., Subudhi, A.W., Askew, E.W. Effects of Purified Oxygenated Water on Exercise
Performance During Acute Hypoxic Exposure. In J Sport Nutr Ex Metab. 2005; 15: 680-688.
Oxygenated Water
Study #2
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•
•
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Double-blind, placebo controlled study
15 endurance athletes(mean VO2 max 54.8)
Plain water vs. O2 water
No change in VO2 max, blood lactate, time to exhaustion
O2 content of plain water was 6.0 mg O2/L
O2 content of O water was 13.1 mg/ O2/L
Mielke, M., Okroy, J., FACSM, Torok, D., et al. Florida Atlantic University, Davie, FL. Oxygenated
Water Does Not Improve Endurance Exercise Performance. Med Sci Sp Ex. 2005; 37,: S44, A236
Phosphatidylserine
• 16 male soccer players – 90 min. simulated exercise protocol
(45 min. drills-10 min. half-30 min. drills & multi-stage fitness
test to exhaustion) 2 weeks later it was repeated
• 10 days prior to second bout, subjects took 750 mg PS or
glucose placebo (P) daily
• PS did not reduce serum cortisol, markers of muscle damage
(creatine kinase & myoglobin) or lipid peroxidation
• Time to exhaustion improved 4% in PS group
Kingsley, M.I., Wadsworth, D., Kilduff, L.P., et al. Effects of Phosphatidylserine on Oxidative Stress
Following Intermittent Running. Med Sci Sp Ex. 2005; 37: 1300-1306
Phophatidylserine (PS)
Follow-up Study
• 14 male cyclists were familiarized with test protocol:
10 minutes @ 45% VO2 max & 5 minutes rest
10 minutes @ 55% VO2 max & 5 minutes rest
10 minutes @ 65% VO2 max & 5 minutes rest
85% VO2 max to exhaustion
• 5 days after ride 1 took either 750mg PS (n = 7) or 750 mg glucose
polymer placebo (n = 7) for 10 days and then repeated ride protocol
Kingsley, M.L., Miller, M., Kilduff, L.P., et al. Effects of Phosphattidylserine on Exercise Capacity
during Cycling in ActivE Males. Med Sci Sp Ex. 2006; 38: 64-70
Phophatidylserine (PS)
Follow-up Study
Results
Results:
Time to exhaustion:
PS
P
Ride 1
7:51 + 1:36
8:09 + 0:54
Ride 2
9:51 + 1:42
8:02 + 0:54
• PS did not effect serum cortisol or glucose, blood lactate,
or substitute oxidation.
Kingsley, M.L., Miller, M., Kilduff, L.P., et al. Effects of Phosphattidylserine on Exercise Capacity
during Cycling in ActivE Males. Med Sci Sp Ex. 2006; 38: 64-70
D-Ribose
• 3 grams of Ribose (25 min. prior to 5 x 30 sec.
sprints with 45 sec. passive rest between sets) in a
double-blind, cross-over of 12 male cyclists (mean
age 22)
• D-ribose had no effect on peak power, average
power, total work, rate of fatigue or levels of
glucose, lactate, and ammonia
Kerksick, C., Rasmussen, C., Bowden, R., et al. Effects of Ribose Supplementation Prior to
and During Intense Exercise on Anaerobic Capacity and Metabolic Markers. In J Sp Nutr Ex
Metab. 2005; 15: 653-664.
L-Carnitine
• 3 grams of L-Carnitine tartrate for 4 weeks or placebo
followed by a 2 week washout and the reverse treatment in
a double-blind, placebo-controlled cross-over design of 15
trained males
• Carnitine levels rose significantly when it was consumed
• No effect on substrate use during 90 min. ride or 20 k time
trial (~30 min.)
• No change in FFA’s, glucose, pH, adrenaline, glycerol
Broad, E.M., Maughan, Galloway, R. J., S.D.R. Effects of Four Weeks L-carnitine L-tartrate Ingestion on
Substrate Utilization During Prolonged Exercise. In J Sport Nutr Ex Metab.2005; 15: 665-679
L-Carnitine Burns Carbs, Not Fat
•
12 triathletes (6 male, 6 female. Mean age 25) tested after 2 wks of 3 different
treatments
• 14 days of 3 gr glucose placebo
• 13 days of placebo and 1 day of 3gr L-Carnitine tartrate
• 14 days of L-Carnitine 3gr a day
• 3 hours after each treatment on day 14, 1 hour cycle test
Results
In males, 2 wks of L-carnitine increased carbohydrate oxidation during
60 min. 60% VO2 max cycle exercise.
In females, both 1 day and 2 wks of Carnitine increased carbohydrate oxidation
during the exercise ride.
In males and females fat oxidation during exercise was greatest with placebo.
Abramowicz, W.N., Galloway, S.D.R. Effects of Acute Versus Chronic L-Carnitine L-tartrate
Supplementation on Metabolic Responses to Steady State Exercise in Males and Females. In J Sp NutrEx.
Metab. 2005; 15: 386-400
Nutrient Timing
• Double-blind, randomized study, 17 regular weight lifters
• Subjects were matched for strength and their divided into
groups
• A whey, creatine, glucose supplement at 1gm/kgBW twice
daily on the four workout days per week of the same
intense 10 week program
• Supplement was taken either per and post workout or early
AM and late PM
Cribb, P.J., Hayes, A. The Effect Of Supplement Timing On Muscle Fiber Characteristics, Strength and
Body Composition During Resistance Training. Med Sci Sp Ex. 2005; 37: S419, A2188
Nutrient Timing (Continued)
Pre/Post
AM/PM
Lean mass
+2.7kg
+1.45kg
Squat
+20.4kg
+16.1kg
Bench
+12.1kg
+8.9kg
Pre/Post also had higher creatine and glycogen levels
than AM/PM.
Cribb, P.J., Hayes, A. The Effect Of Supplement Timing On Muscle Fiber Characteristics, Strength and
Body Composition During Resistance Training. Med Sci Sp Ex. 2005; 37: S419, A2188
Diet Diary
• One year trial of 224 obese adults
• Compared 1)Medication only 2)Lifestyle modification &
counseling 3) A combination therapy of 1&2
• The Combination group lost more weight than med only or
lifestyle only groups
Subanalysis revealed that those in the combo group who kept
diet diary’s lost a mean of 40 pounds compared to a 17 pound
mean loss of those who didn’t regularly track their food
intake.
Waddne, T.A., Berkowitz, R.I., Wombie, L.G., et al. Randomized Trial of Lifestyle Modification and
Pharmacotherapy for Obesity. New Engl J Med. 2005; 353: 2111-2120
Dietary Modification
• 48,000 women (19,000 intervention) 29,000
controls
• Followed for a mean of 7.5 years
• Reducing dietary fat and replacing it with
vegetables, fruits, and grains did not increase body
weight.
Howard, B.V., Manson, J.E., Stefanick, M.L., et al. Low-fat Dietary Pattern and Weight
Change over Seven Years: The Women’s Health Initiative Dietary Modification Trial. JAMA. 2006; 295: 39-49.
Alcohol and Androgen Receptors
Chronic alcohol use reduces the amount of
androgen receptors on type 2B muscle fibers.
Vingren, J.L., Koziris, L.P., Gordon, S.E., et al. Chronic Alcohol Intake, Resistance Training, Muscle
Androgen Receptor Content Med Sci Sp Ex. 2006; 37: 1842-1848.
Oral Creatine Effects
• 20 men (mean age 24) took 21gr/d of creatine for 14 days
• Urine and analysis revealed an increase in both
methlyamine and formaldehyde excretion
• Short-term, high-use oral creatine supplementation
enhances the excretion of potential cytotoxic compounds
but does not have any detrimental effects on kidney
permeability.
Poortmans, J.R., Kumps, A., Duez, P., et al. Effect of Oral Creatine Supplementation on
Urinary Methylamin, Formaldehyde, and Formate. Med Sci Sp Ex. 2005; 37: 1717-1720.
Carbs and Prolonged Exercise
• Double-blind test of 9 cyclists
• 6.4% carbohydrate-electrolyte sports drink
vs. placebo for 2 hour 70% VO2
• Carbohydrate ingestion enhances feeling of
well being during exercise.
Backhouse, S.H., Bishop, N.C., Biddle, S.J., Williams, C. Effects of Carbohydrate and Prolonged
Exercise on Affect and Perceived Exertion. Med Sci Sp Ex. 2005; 37: 1768-1773.
Sweat and Sodium losses in
NCAA Football Players.
• 5 NCAA Football players with history of cramps
• 5 matched controls
• Comparing cramping to non-cramping groups revealed a
wide variability of fluid loss in both groups. Sweat
potassium was stable. Sweat sodium was 2 times higher in
the cramping group compared to the non-cramping group.
Stofan, J.R., Zachwieja, J.j., Horswill, C.A., Murray, R., et al. Sweat and Sodium Losses in NCAA
Football Players: A precursor to Heat Cramps? In J Sport Nutr Ex Metab. 2005; 15: 641-652.
Exercise Associated Muscle Cramping
• Triathletes after an Ironman Triathlon who cramped (n = 11) were
compared to non-cramping controls ( n = 9) matched for body mass
and finishing time.
• There were no differences between groups for magnesium, potassium,
chloride, and glucose.
• The cramping group had a “statistically significant lower post-race
serum sodium” than the non-cramping controls.
• The authors stated the difference was “not clinically significant as the
serum sodium concentrations in both groups fell within standard
norms.”
Sulzer, N.U., Schwellnus, M.p., Noakes, T.D. Serum Electrolytes in Ironman Triathletes with Exercise
Associated Muscle Cramping. Med Sci Sp Ex. 2005; 37: 1081-1085
Hydration and Energy during
Soccer-specific Exercise
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7 ml/kgBW of water before & at half-time
7 ml/kgBW of sports drink before & at half-time
7 ml/kgBW of sports drink in 6 smaller servings
There is no change in performance when the same amount
of carbohydrates was given prior to and at half time of the
match compared to the same amount divided into 6
servings (every 15 minutes).
Clarke, N.D., Drust, B., MacLaren, D.P.M., Reilly, T. Strategies for Hydration and Energy Provision
During Soccer-Specific Exercise. In J Sport Nutr Ex Metab. 2005; 15: 625-640.
Carbs and Insulin
• 7 women ate high or low glycemic index breads for 3
weeks with a 3 week washout between treatments
• All 7 lowered their insulin response to an IV glucose
challenge after 3 weeks of high fiber bread by 35%
• Substituting high-fiber carbohydrate for low-fiber
carbohydrate reduces insulin response
Ostman, E.M., Frid, A.H., Groop, L.C., Bjorck, I.M.E. A Dietary Exchange of Common
Bread for Tailored Bread of Low Glycaemic Index Rich in Dieatry Fiber Improved Insulin
Economy in young Women with Impaired Glucose Tolerance. Eur J Clin Nutr. 2005: 1-8
Carb-Protein beverage and
Recovery after running
• 10% Carb drink vs. 8% Carb/2% Protein drink
• The carbohydrate drink with protein added did not
improve subsequent performance after recovery,
but there was less soreness following activity.
Millard-Stafford, M., Warren, G.L., Thomas, L.M., et al. Recovery from Run Training:
Efficacy of a Carbohydrate-Protein Beverage? In J Sport Nutr Ex Metab. 2005; 15: 610-624.
Metabolic Responses to
Glycemic Index
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7 males (mean age 23 yrs old)
High GI dinner (72) or Low GI dinner (34)
Following a high GI breakfast next AM, six blood & expired air samples were
taken over 3 hours prior to a 1 hour run.
Blood glucose & insulin were lower with the LGI dinner for 3 hours even
though the same high GI breakfast was consumed
Plasma FFA & blood lactate were unchanged
No difference in rate of carb or fat oxidation during the run
No difference in run performance
Subjects were not as hungry at breakfast following LGI dinner even though
protein, carb, fat, and calories were the same (P-63gr, C-149gr, F-25gr, Cal1075
Consuming a low glycemic index meal at dinner can improve glucose
tolerance at breakfast, but did not appear to affect subsequent exercise
Stevenson, E., Williams, C., Nute, M., et al. The effect of Glycemic Index of an Evening Meal on the Metabolic Responses
to a Standard High Glycemic Index Breakfast and Subsequent Exercise in Men. In J Sp Nutr Ex Metab. 2005; 15: 308-322.
Glycemic Index & Recovery
8 male runners participated in 2 experimental trials 7 days
apart. They knew they were being tested, but had no idea
What for. They didn’t exercise 24 hours prior to each test.
They ate the same foods 48 hours prior to each test. Test was
a 90 minute run on an empty stomach@ 70% VO2 max
followed by the recovery diet. Run repeated the next morning
on empty stomach to exhaustion. Both high GI (70)
and low GI (35) recovery diets were 17%P, 72%C, and
11%F.
Stevenson, E., Williams, C., McComb, G., Oran. C. Improved Recovery from Prolonged Exercise
Following the Consumption of Low Glycemic Index Carbohydrate Meals. In J Sp Nutr Ex Metab. 2005;
15: 333-349.
Glycemic Index and Recovery
Results
Low GI
109 min.
No
7
Higher
High GI
97 Min.
Yes
1
Avg. Run Time to Exhaustion
Pre-run #2 hunger (next morning)
Ran faster
Fat Oxidation
Carb Oxidation
Higher
Higher rate of fat oxidation was ergogenic and may be due to greater
intramuscular triacylglycerol resynthesis.
Stevenson, E., Williams, C., McComb, G., Oran. C. Improved Recovery from Prolonged Exercise
Following the Consumption of Low Glycemic Index Carbohydrate Meals. In J Sp Nutr Metab. 2005; 15:
333-349.
Glycogen Depletion & Glycemic Index
• In the previous study after each 90 minute run, the subjects
received either a high or low GI breakfast 30 minutes after
running, followed by a high or low GI lunch 2 hours later.
Stevenson, E., Williams, C., Biscoe, H. The Metabolic Responses to High-Carbohydrate Meals with
Different Glycemic Indices Consumed During Recovery from Prolonged, Strenuous Exercise. In J Sp
Nutr Ex Metab. 2005; 15: 291-307
Elk Velvet Antler (EVA)
• 46 rowers (25 male & 21 female)
• 10 weeks of training with 560mg EVA or placebo
• EVA did not affect testosterone, growth hormone,
or cortisol either during or following exercise - nor
did it improve rowing performance.
Syrotulk, D.G., MacFadyen, K.L., Harber, V.J., Bell, G.J. Effect of Elk Velvet Antler
Supplementation on The Hormonal Response to Acute and Chronic Exercise in Male and
Female Rowers. In J Sp Nutr Ex Metab. 2005; 15: 366-385
Tyrosine
• Double-blind cross-over of 20 males (average age 32)
• Tyrosine 150mg/kgBW
• Treadmill with a backpack 30% of BW for 2 hours followed by
handgrip test, pull-ups, and stair climbing with 44 pounds.
• Tyrosine is a precursor to epinephrine, norepinephrine, and dopamine.
It is in many over-the-counter energy drinks. Ten grams before
exercise did not have any effect on maximal strength, endurance, or
power.
Sutton, E.E., Coll, M.R., Deuster, P.A. Ingestion of Tyrosine: Effects on Endurance, Muscle Strength, and
Anaerobic Performance. In J Sp Nutr Ex Metab. 2005; 15: 173-185.
HMB Reduces CK
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Beta hydroxy beta methyl butyrate (HMB) 3 grams/d for 14 days or placebo
was given to six subjects & then reversed
Subjects performed 3 sets of 10 reps of 1 arm dumbbell curls at 70% of 1 rep
with a 10 sec. Negative on each of 30 reps.
Creatine kinase, a marker of sarcolemmal damage showed it rose from 147
IU/L baseline to 312 IU/L in placebo
HMB use blunted CK in all subjects with mean peak 154.5 IU/L 1 hour post
exercise with no changes for the remaining 71 hours tested.
HMB supplementation reduced the signs and symptoms of exercise-induced
muscle damage in males following a single bout of eccentrically-based
resistance exercise.
Van Sommen, K.A., Edwards, A.J., Howatson, J. Supplementation with β-hydroxy- β-methyl butyrate
(HMB) and Alpha-ketoisocaproic Acid (KIC) Reduces signs and Symptoms of Exercise-Induced Muscle
Damage in Men. In J Sp Nutr Ex Metab. 2005; 15: 413-424
Proanthocyanidans & Edema
• 169 subjects completed trial
• 89 placebo, 81 Pycnogenol (aka Pine-Bark Extract)
• Dose - 200mg 2 hours prior & 200mg 4 hours into long
flight (12-18 hours) or placebo
• Ankle edema increased 18% with Pycnogenol, and 58%
with placebo
• Pycnogenol supplementation reduced the level of edema
following a long flight
Cesrone, M.R., Belcaro, G., Rohdewald, P., et al. Prevention of Edema in Long Flights with Pycenogenol.
Clin Appl Thrombosis/Hemostasis. 2005; 105: 1433-1437.
Omega-3 Fatty Acids and
Cortical Function
•
•
•
•
•
•
•
•
•
33 healthy fit adults (age 22-51)
16 matched controls
35 days of olive oil placebo or fish oil
8 capsules totaled 4 grams of oil (200mg)
EPA 200 DHA 100mg per capsule
2.4 grams of Omega 3’s
AA/EPA ratio decreased from 14:1 to 4:1 fish oil (No change in olive oil)
Profile of mood status testing revealed the following: anger, anxiety, fatigue,
depression, and confusion all decreased with fish oil. Sustained attention was
increased with fish oil
Omega-3 supplementation is associated with improved complex cortical
processing.
Fontani, g., Corradeschi, F., Fellici, A., et al. Cognitive and Physiologic Effects of Omega-3
Polyunsaturated Fatty Acid Supplementation in Healthy Subjects Subjects. Eur J Clin Investig. 2005; 35:
691-699.
Women and Calcium
Consumption
• 178 women, average age 52
• Calcium absorption fraction was measured
by dual tracer method
• Taller women absorb more calcium than
shorter women.
Barger-Lux, M.J., Heaney, R.P. Calcium Absorptive Efficiency is Positively Related to Body Size. J Clin
Endocrinal Metab. 2005; 90: 5118-5120.
Calcium and Vitamin D Fail
• Women’s Health Initiative – 40 centers, Double-blind,
placebo-controlled trial with 36,000 + subjects
• 18,000 received 2 does of 500 mg calcium and 200/IU of
vitamin D for 7 years
• Conclusion of two studies; calcium & vit D have no effect
on reducing risk of fracture or colorectal cancer
Jackson, R.D., LaCroix, A.Z., Gass, M., et al. Calcium plus Vitamin D Supplementation and the Risk of
Fractures. NEJM. 2006; 354: 669-683
Wactawski-Wende, J., Kotchen, J.M., Anderson, G.L., et al. Calcium plus Vitamin D Supplementation
and the Risk of Colorectal Cancer. NEJM. 2006; 354: 684-696
Calcium and Vitamin D Fail
(Continued)
• Sub group analysis showed those who were the most compliant did
have fewer hip fractures
• 64% of placebo group had 800mg/d calcium intake from diet
• 42% of placebo group had 700 IU/d vitamin D intake
• Over 50% in both groups were on hormone replacement therapy
• The amount of calcium & vitamin D was lower than what reduced risk
in the polyp-recurrence trials
• Subjects with lower serum vitamin D levels had higher risk of
colorectal cancer.
Jackson, R.D., LaCroix, A.Z., Gass, M., et al. Calcium plus Vitamin D Supplementation and the Risk of
Fractures. NEJM. 2006; 354: 669-683
Wactawski-Wende, J., Kotchen, J.M., Anderson, G.L., et al. Calcium plus Vitamin D Supplementation
and the Risk of Colorectal Cancer. NEJM. 2006; 354: 684-696
Fracture and Vitamin D
• Meta-analysis of Randomized Controlled Trials
• Included 5 RCI’s for hip fracture (n = 9294)
• 7 RCI’s for non-vertebral fracture (n = 9280)
Conclusion:
• 100% of RDA for vitamin D (400 IU) is not sufficient for
fracture prevention
• Oral dose of 700-800 IU/d is minimum necessary to reduce
risk of fracture
Bischoff-Ferrari, H.A., Willet, W.C., Wong, J.B., et al. Fracture Prevention With Vitamin D
Supplementation. JAMA 2005; 293: 2257-2264
Low Fitness Level
• National Health & Nutrition Examination
Survey
• 3,110 Adolescents, aged 12-19
• 34.4% of adolescent females and 32.9% of
adolescent males had a low fitness level.
Carnethon, M.R., Gulati, M., Greenland, P. Prevalence and Cardiovascular Correlates of Low
Cardio respiratory Fitness in Adolescents and Adults. JAMA. 2005; 294: 2981-2988
Physical Activity & Longevity
• Data from the original Framingham Heat Study on physical activity
was analyzed
• Physical activity levels were established as high-medium-low based on
estimated 02 consumption for each activity
• 3 pooled non-overlapping 12 year periods on the efforts of activity in
persons 50 and older (n = 9033)
Life Expectancy
Moderate activity
High Activity
Men
+1.3 year
+3.7 years
Women
+1.5 years
+3.5 years
Franco, O.H., deLaet, C., Petters, A., et al. Effects of Physical Activity on Life Expectancy with
Cardiovascular Disease. Arch Intern Med. 2005; 165: 2355-2360
Low Intensity Exercise for Weight Loss is Not
Advantageous
10 male & 4 female endurance training subjects ran 8,000 m
(5 miles) at either 95% or 70% of individual anaerobic
threshold.
Results (Group Average):
VO2 max %
Heart rate
Calories burned
Fat (grams)
Carbs (grams)
Time
Cals burned 10 Min, post ex.
70%
56
138
2554
26
90
50:35
138
95%
78.5
168
2650
20
108
37:17
180
Rosenberger, F., Meyer, T., Kinderman, N. W. Running 8000 Meters Fast or Slow: Are There
Differences in Energy Cost and Fat Metabolism? Med Sci Sp Ex. 2005; 37: 1789-1793
Metabolism and Repeated Sprints
When total work is matched, high-intensity
sprinting results in greater improvements in
repeated sprint ability than medium-intensity
sprinting.
Edge, J., Bishop, D., Goodman, C., and Dawson, B. Effects of High and Moderate-Intensity Training on
Metabolism and Repeated Sprints. Med Sci Sp Ex. 2005; 37: 1975-1982
Bowles, K.A., Steele, J.R., Chaunchaiyakul, R.
Do Current Sports Brassiere Designs Impede
Respiratory Function?
Med Sci Sp Ex. 2005; 37: 1633-1640
“The purpose of this study was to determine whether breast
hypertrophy, breast momentum, and/or wearing a sports
brassiere impeded respiratory function at rest and/or activity.”
Bowles, K.A., Steele, J.R., Chaunchaiyakul, R.
Do Current Sports Brassiere Designs Impede
Respiratory Function?
Med Sci Sp Ex. 2005; 37: 1633-1640
• The complete absence of visual aids made it impossible for
this examiner to properly interpret the findings
Bowles, K.A., Steele, J.R., Chaunchaiyakul, R.
Do Current Sports Brassiere Designs Impede
Respiratory Function?
Med Sci Sp Ex. 2005; 37: 1633-1640
• I suspect female doctors would have a genetic advantage to
comprehend the information presented in this study for the
simple reason that the maturity gene required for
processing this class of data is defective in a large
percentage of males.