Effects of β-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial

Background  

Intermittent bouts of high-intensity exercise result in diminished stores of energy substrates, followed by an accumulation of metabolites, promoting chronic physiological adaptations. In addition, β-alanine has been accepted has an effective physiological hydrogen ion (H⁺) buffer. Concurrent high-intensity interval training (HIIT) and β-alanine supplementation may result in greater adaptations than HIIT alone. The purpose of the current study was to evaluate the effects of combining β-alanine supplementation with high-intensity interval training (HIIT) on endurance performance and aerobic metabolism in recreationally active college-aged men.     

Examination of a pre-exercise, high energy supplement on exercise performance

Background

The purpose of the present study was to examine the acute effects of a thermogenic nutritional supplement containing caffeine, capsaicin, bioperine, and niacin on muscular strength and endurance performance.

Methods

Twenty recreationally-active men (mean ± SD age = 21.5 ± 1.4 years; stature = 178.2 ± 6.3 cm; mass = 76.5 ± 9.9 kg; VO_{2 PEAK} = 3.05 ± 0.59 L/min^-1) volunteered to participate in this randomized, double-blinded, placebo-controlled, cross-over study. All testing took place over a three-week period, with each of the 3 laboratory visits separated by 7 days (± 2 hours). During the initial visit, a graded exercise test was performed on a Lode Corival cycle ergometer (Lode, Groningen, Netherlands) until exhaustion (increase of 25 W every 2 min) to determine the maximum power output (W) at the VO_{2 PEAK} (Parvo Medics TrueOne^® 2400 Metabolic Measurement System, Sandy, Utah). In addition, one-repetition maximum (1-RM) strength was assessed using the bench press (BP) and leg press (LP) exercises. During visits 2 and 3, the subjects were asked to consume a capsule containing either the active supplement (200 mg caffeine, 33.34 mg capsaicin, 5 mg bioperine, and 20 mg niacin) or the placebo (175 mg of calcium carbonate, 160 mg of microcrystalline cellulose, 5 mg of stearic acid, and 5 mg of magnesium stearate in an identical capsule) 30 min prior to the testing. Testing included a time-to-exhaustion (TTE) ride on a cycle ergometer at 80% of the previously-determined power output at VO_{2 PEAK} followed by 1-RM LP and BP tests.

Results

There were no differences (p > 0.05) between the active and placebo trials for BP, LP, or TTE. However, for the BP and LP scores, the baseline values (visit 1) were less than the values recorded during visits 2 and 3 (p ≤ 0.05).

Conclusion

Our findings indicated that the active supplement containing caffeine, capsaicin, bioperine, and niacin did not alter muscular strength or cycling endurance when compared to a placebo trial. The lack of increases in BP and LP strength and cycle ergometry endurance elicited by this supplement may have been related to the relatively small dose of caffeine, the high intensity of exercise, the untrained status of the participants, and/or the potential for caffeine and capsaicin to increase carbohydrate oxidation.     

Effect of 28 days of creatine ingestion on muscle metabolism and performance of a simulated cycling road race

Purpose

The effects of creatine supplementation on muscle metabolism and exercise performance during a simulated endurance road race was investigated.

Methods

Twelve adult male (27.3 ± 1.0 yr, 178.6 ± 1.4 cm, 78.0 ± 2.5 kg, 8.9 ± 1.1 %fat) endurance-trained (53.3 ± 2.0 ml* kg^-1* min^-1, cycling ~160 km/wk) cyclists completed a simulated road race on a cycle ergometer (Lode), consisting of a two-hour cycling bout at 60% of peak aerobic capacity (VO_2peak) with three 10-second sprints performed at 110% VO_{2 peak} every 15 minutes. Cyclists completed the 2-hr cycling bout before and after dietary creatine monohydrate or placebo supplementation (3 g/day for 28 days). Muscle biopsies were taken at rest and five minutes before the end of the two-hour ride.

Results

There was a 24.5 ± 10.0% increase in resting muscle total creatine and 38.4 ± 23.9% increase in muscle creatine phosphate in the creatine group (P < 0.05). Plasma glucose, blood lactate, and respiratory exchange ratio during the 2-hour ride, as well as VO_{2 peak}, were not affected by creatine supplementation. Submaximal oxygen consumption near the end of the two-hour ride was decreased by approximately 10% by creatine supplementation (P < 0.05). Changes in plasma volume from pre- to post-supplementation were significantly greater in the creatine group (⁺14.0 ± 6.3%) than the placebo group (^-10.4 ± 4.4%; P < 0.05) at 90 minutes of exercise. The time of the final sprint to exhaustion at the end of the 2-hour cycling bout was not affected by creatine supplementation (creatine pre, 64.4 ± 13.5s; creatine post, 88.8 ± 24.6s; placebo pre, 69.0 ± 24.8s; placebo post 92.8 ± 31.2s: creatine vs. placebo not significant). Power output for the final sprint was increased by ~33% in both groups (creatine vs. placebo not significant).

Conclusions

It can be concluded that although creatine supplementation may increase resting muscle total creatine, muscle creatine phosphate, and plasma volume, and may lead to a reduction in oxygen consumption during submaximal exercise, creatine supplementation does not improve sprint performance at the end of endurance cycling exercise.     

Gender impacts the post-exercise substrate and endocrine response in trained runners

Background

Although several studies have investigated gender differences in the substrate and endocrine responses during and following endurance exercise, few have studied sex differences during a more prolonged recovery period post endurance exercise. The purpose of this study was to compare and characterize the endocrine and substrate profiles of trained male and female adult runners during the three-and-a-half hour recovery period from an endurance run.

Methods

After consuming a euenergetic diet (1.8 g·kg^-1·d^-1 protein, 26% fat, 58% carbohydrates, 42.8 ± 1.2 kcal/kg body weight) for 8 days, blood was collected from trained male (n = 6, 21 yrs, 70 kg, 180 cm, 9% body fat, VO_2peak 78.0 ± 3.4 mL·kg FFM^-1·min^-1) and female (n = 6, 23 y, 66 kg, 170 cm, 29% body fat, VO_2peak 71.6 ± 4.5 mL·kg FFM^-1·min^-1) endurance runners at rest and during recovery from a 75 min run at 70% VO_2peak. Circulating levels of glucose, lactate, free fatty acids (FFAs), insulin, cortisol, growth hormone (GH), and free insulin-like growth factor I (IGF-I) were measured.

Results

During the recovery period, females experienced increases in glucose, lactate and insulin while no changes were noted in men (P < 0.05). Males experienced increases in GH and decreases in IGF-I levels respectively (P < 0.05) while no changes were observed in females. FFA levels increased during recovery from endurance exercise, but changes were not different between genders.

Conclusion

These data further document gender differences in substrate and endocrine changes during a prolonged recovery period following endurance exercise. Future studies are needed to evaluate the effect of differing diets and nutritional supplements on these gender-specific post-exercise substrate and endocrine differences.     

Effects of arachidonic acid supplementation on training adaptations in resistance-trained males

Background

To determine the impact of AA supplementation during resistance training on body composition, training adaptations, and markers of muscle hypertrophy in resistance-trained males.

Methods

In a randomized and double blind manner, 31 resistance-trained male subjects (22.1 ± 5.0 years, 180 ± 0.1 cm, 86.1 ± 13.0 kg, 18.1 ± 6.4% body fat) ingested either a placebo (PLA: 1 g·day^-1 corn oil, n = 16) or AA (AA: 1 g·day^-1 AA, n = 15) while participating in a standardized 4 day·week^-1 resistance training regimen. Fasting blood samples, body composition, bench press one-repetition maximum (1RM), leg press 1RM and Wingate anaerobic capacity sprint tests were completed after 0, 25, and 50 days of supplementation. Percutaneous muscle biopsies were taken from the vastus lateralis on days 0 and 50.

Results

Wingate relative peak power was significantly greater after 50 days of supplementation while the inflammatory cytokine IL-6 was significantly lower after 25 days of supplementation in the AA group. PGE₂ levels tended to be greater in the AA group. However, no statistically significant differences were observed between groups in body composition, strength, anabolic and catabolic hormones, or markers of muscle hypertrophy (i.e. total protein content or MHC type I, IIa, and IIx protein content) and other intramuscular markers (i.e. FP and EP₃ receptor density or MHC type I, IIa, and IIx mRNA expression).

Conclusion

AA supplementation during resistance-training may enhance anaerobic capacity and lessen the inflammatory response to training. However, AA supplementation did not promote statistically greater gains in strength, muscle mass, or influence markers of muscle hypertrophy.     

Resistance training with soy vs whey protein supplements in hyperlipidemic males

Background  

The purpose of this study was to examine the acute effects of a weight loss supplement on resting oxygen uptake (VO₂), respiratory quotient (RQ), caloric expenditure (kcal), heart rate (HR), and blood pressure (BP) in healthy and physically active individuals.     

The effects of short-term alpha-ketoisocaproic acid supplementation on exercise performance: a randomized controlled trial

Background  

This study examined the efficacy of short-term alpha-ketoisocaproic acid (KIC) monotherapy supplementation immediately prior to moderate- and high-intensity single bout exercise performance.     

Thermogenic Effect from Nutritionally Enriched Coffee Consumption

Background  

The purpose of this study was to examine the effect of nutritionally enriched JavaFit™ (JF) coffee (450 mg of caffeine, 1200 mg of garcinia cambogia, 360 mg of citrus aurantium extract, and 225 mcg of chromium polynicotinate) on resting oxygen uptake (VO₂), respiratory exchange ratio (RER), heart rate (HR), and blood pressure (BP) in healthy and physically active individuals.     

Dietary intake and stress fractures among elite male combat recruits

Background

We examined the effect of four weeks of ??-alanine supplementation on isometric endurance of the knee extensors at 45% maximal voluntary isometric contraction (MVIC).

Methods

Thirteen males (age 23?±?6 y; height 1.80?±?0.05?m; body mass 81.0?±?10.5?kg), matched for pre-supplementation isometric endurance, were allocated to either a placebo (n?=?6) or ??-alanine (n?=?7; 6.4?g·d^-1 over 4?weeks) supplementation group. Participants completed an isometric knee extension test (IKET) to fatigue, at an intensity of 45% MVIC, before and after supplementation. In addition, two habituation tests were completed in the week prior to the pre-supplementation test and a further practice test was completed in the week prior to the post-supplementation test. MVIC force, IKET hold-time, and impulse generated were recorded.

Results

IKET hold-time increased by 9.7?±?9.4?s (13.2%) and impulse by 3.7?±?1.3 kN·s^-1 (13.9%) following ??-alanine supplementation. These changes were significantly greater than those in the placebo group (IKET: t ₍₁₁₎?=?2.9, p ??0.05; impulse: t ₍₁₁₎?=?3.1, p????0.05). There were no significant changes in MVIC force in either group.

Conclusion

Four weeks of ??-alanine supplementation at 6.4?g·d^-1 improved endurance capacity of the knee extensors at 45% MVIC, which most likely results from improved pH regulation within the muscle cell as a result of elevated muscle carnosine levels.     

Effect of betaine supplementation on power performance and fatigue

Background  

The purpose of this study was to examine the efficacy of 15 days of betaine supplementation on muscle endurance, power performance and rate of fatigue in active college-aged men.     

Effects of alfa-hydroxy-isocaproic acid on body composition, DOMS and performance in athletes

Background

The effect of moderate dehydration and consequent fluid replenishment on short-duration maximal treadmill performance was studied in eight healthy, fit (VO_2max = 49.7 ± 8.7 mL kg^-1 min^-1) males aged 28 ± 7.5 yrs.

Methods

The study involved a within subject, blinded, crossover, placebo design. Initially, all subjects performed a baseline exercise test using an individualized treadmill protocol structured to induce exhaustion in 7 to 10 min. On each of the three subsequent testing days, the subjects exercised at 70-75% VO_2max for 60 min at 29-33°C, resulting in a dehydration weight loss of 1.8-2.1% body weight. After 60 min of rest and recovery at 22 C, subjects performed the same treadmill test to voluntary exhaustion, which resulted in a small reduction in VO_2max and a decline in treadmill performance by 3% relative to the baseline results. Following another 60 min rest and recovery, subjects ingested the same amount of fluid lost in the form of one of three lemon-flavored, randomly assigned commercial drinks, namely Crystal Light (placebo control), Gatorade^® and Rehydrate Electrolyte Replacement Drink, and then repeated the treadmill test to voluntary exhaustion.

Results

VO_2max returned to baseline levels with Rehydrate, while there was only a slight improvement with Gatorade and Crystal Light. There were no changes in heart rate or ventilation with all three different replacement drinks. Relative to the dehydrated state, a 6.5% decrease in treadmill performance time occurred with Crystal Light, while replenishment with Gatorade, which contains fructose, glucose, sodium and potassium, resulted in a 2.1% decrease. In contrast, treatment with Rehydrate, which comprises fructose, glucose polymer, calcium, magnesium, sodium, potassium, amino acids, thiols and vitamins, resulted in a 7.3% increase in treadmill time relative to that of the dehydrated state.

Conclusions

The results indicate that constituents other than water, simple transportable monosaccharides and sodium are important for maximal exercise performance and effective recovery associated with endurance exercise-induced dehydration.     

Moderate energy restriction with high protein diet results in healthier outcome in women

Background

Intense exercise induces increased blood neutrophil counts and decreased lymphocyte counts, and leads to inflammation and immunosuppression. It was previously reported that cystine and theanine (CT) supplementation by long-distance runners before a training camp suppressed the changes of these blood parameters observed in un-supplemented control subjects after the camp. The purpose of the present study was to determine the effects of CT supplementation on the inflammatory response and immune state before and after intense endurance exercise in long-distance runners at a training camp.

Methods

Sixteen long-distance runners were allocated to one of two groups given CT supplements (700 mg cystine + 280 mg theanine daily) or placebo (8 in each group) for 7 days prior to and during a 9-day training camp. Daily run training averaged 19.9 km/day prior to the camp and 28.6 km/day during the camp. On the initial and final days of the camp, blood samples were collected before and after 15 km morning interval running workouts (1000 m × 15 times) and analyzed for neutrophil and lymphocyte counts and myoglobin.

Results

The relative change in exercise-induced blood neutrophil count (% of pre-exercise values) was significantly lower in the CT group than in the placebo group (163.3 ± 43.2% vs. 200.4 ± 19.6%, p = 0.044) on the initial day of camp, but not on the last day. The decline in lymphocyte count (% of pre-exercise values) was significantly less in the CT group than in the placebo group (60.2 ± 19.2% vs. 36.2 ± 12.0%, p = 0.010) on the initial day of camp, but not on the last day. In blood myoglobin, there was a trend toward lower % of pre-exercise values in the CT group (p < 0.09) on both measurement days.

Conclusion

CT supplementation significantly attenuated the increase in neutrophil count and the reduction in lymphocyte count induced by intense endurance exercise. These results suggest that CT supplementation may suppress the exercise-induced fluctuation of the blood immunocompetent cells and may help to reduce the alteration of the immune state.     

International Society of Sports Nutrition position stand: protein and exercise

Position Statement  

The following seven points related to the intake of protein for healthy, exercising individuals constitute the position stand of the Society. They have been approved by the Research Committee of the Society. 1) Vast research supports the contention that individuals engaged in regular exercise training require more dietary protein than sedentary individuals. 2) Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals is not only safe, but may improve the training adaptations to exercise training. 3) When part of a balanced, nutrient-dense diet, protein intakes at this level are not detrimental to kidney function or bone metabolism in healthy, active persons. 4) While it is possible for physically active individuals to obtain their daily protein requirements through a varied, regular diet, supplemental protein in various forms are a practical way of ensuring adequate and quality protein intake for athletes. 5) Different types and quality of protein can affect amino acid bioavailability following protein supplementation. The superiority of one protein type over another in terms of optimizing recovery and/or training adaptations remains to be convincingly demonstrated. 6) Appropriately timed protein intake is an important component of an overall exercise training program, essential for proper recovery, immune function, and the growth and maintenance of lean body mass. 7) Under certain circumstances, specific amino acid supplements, such as branched-chain amino acids (BCAA's), may improve exercise performance and recovery from exercise.     

Effects of Methoxyisoflavone, Ecdysterone, and Sulfo-Polysaccharide Supplementation on Training Adaptations in Resistance-Trained Males

Purpose  

Methoxyisoflavone (M), 20-hydroxyecdysone (E), and sulfo-polysaccharide (CSP3) have been marketed to athletes as dietary supplements that can increase strength and muscle mass during resistance-training. However, little is known about their potential ergogenic value. The purpose of this study was to determine whether these supplements affect training adaptations and/or markers of muscle anabolism/catabolism in resistance-trained athletes.     

Supported heteropolycompounds as ecofriendly catalysts for 2,6-dimethylphenol oxidation to 2,6-dimethyl-1,4-benzoquinone

Supported catalysts were prepared by in situ deposition of the cesium salt of H₄PMo₁₁VO₄₀. Commercial silica was impregnated to incipient wetness with an aqueous solution of CsNO₃. The dried and calcined solid was then impregnated an aqueous solution of H₄PMo₁₁VO₄₀. Solids with 40% and 7% (w/w) of Cs₃HPMo₁₁VO₄₀ were obtained. To compare on behavior catalytic, a catalyst was prepared by silica impregnation with an aqueous solution of H₄PMo₁₁VO₄₀ (40%, w/w), using the incipient wetness technique. Impregnated silica particles showed a homogeneous distribution by scanning electron microscope (SEM). The Keggin structure was preserved for the salt in those catalysts according to the FT-IR and DRS characterization. The acidity of the solids with 40% and 7% (w/w) of Cs₃HPMo₁₁VO₄ was greater than that of the silica but lower than that of bulk salt. The catalysts were used in the oxidation of 2,6-dimethylphenol with aqueous hydrogen peroxide, in acetonitrile at 20 °C. The reaction was followed by UV–vis spectroscopy. The phenol conversion was 35% at 4 h for H₄PMo₁₁VO₄₀/SiO₂, 20% at 2 h and 29% at 135 h for 7% Cs₃HPMo₁₁VO₄/SiO₂, and 83% at 98 h for 40% Cs₃HPMo₁₁VO₄/SiO₂. The behavior of the latter was also studied by HPLC technique. Similar results were achieved with both techniques. The Cs₃HPMo₁₁VO₄/SiO₂ catalysts were almost totally insoluble in the reaction mixture.     

The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55–92 Years): a double-blind randomized study

Background

Ageing is associated with a significant reduction in skeletal muscle carnosine which has been linked with a reduction in the buffering capacity of muscle and in theory, may increase the rate of fatigue during exercise. Supplementing beta-alanine has been shown to significantly increase skeletal muscle carnosine. The purpose of this study, therefore, was to examine the effects of ninety days of beta-alanine supplementation on the physical working capacity at the fatigue threshold (PWC_FT) in elderly men and women.

Methods

Using a double-blind placebo controlled design, twenty-six men (n = 9) and women (n = 17) (age ± SD = 72.8 ± 11.1 yrs) were randomly assigned to either beta-alanine (BA: 800 mg × 3 per day; n = 12; CarnoSyn?) or Placebo (PL; n = 14) group. Before (pre) and after (post) the supplementation period, participants performed a discontinuous cycle ergometry test to determine the PWC_FT.

Results

Significant increases in PWC_FT (28.6%) from pre- to post-supplementation were found for the BA treatment group (p < 0.05), but no change was observed with PL treatment. These findings suggest that ninety days of BA supplementation may increase physical working capacity by delaying the onset of neuromuscular fatigue in elderly men and women.

Conclusion

We suggest that BA supplementation, by improving intracellular pH control, improves muscle endurance in the elderly. This, we believe, could have importance in the prevention of falls, and the maintenance of health and independent living in elderly men and women.     

Does creatine supplementation improve the plasma lipid profile in healthy male subjects undergoing aerobic training?

   

We aimed to investigate the effects of creatine (Cr) supplementation on the plasma lipid profile in sedentary male subjects undergoing aerobic training.     

The effects of a high dosage of creatine and caffeine supplementation on the lean body mass composition of rats submitted to vertical jumping training

Background  

The influences of creatine and caffeine supplementation associated with power exercise on lean body mass (LBM) composition are not clear. The purpose of this research was to determine whether supplementation with high doses of creatine and caffeine, either solely or combined, affects the LBM composition of rats submitted to vertical jumping training.     

Facile hydrothermal synthesis of vanadium oxides nanobelts by ethanol reduction of peroxovanadium complexes

V₃O₇·H₂O and VO₂(B) nanobelts were successfully synthesized by a one-pot hydrothermal approach using peroxovanadium (V) complexes, ethanol and water as the starting materials. Some parameters, such as the ratio of ethanol/water, the reaction temperature and the reaction time, were briefly discussed to reveal the formation of vanadium oxides nanobelts. It was found that the ethanol was oxidized to aldehyde confirmed by the silver mirror reaction and gas chromatography. V₃O₇·H₂O and VO₂(B) nanobelts could be selectively synthesized by controlling the quantity of ethanol. The possible formation mechanism of the synthesis of vanadium oxides nanobelts was proposed. The electrochemical properties of V₃O₇·H₂O and VO₂(B) nanobelts were studied, and they exhibited a high initial discharge capacity of 350 mAh/g and 190 mAh/g, respectively. VO₂(M) nanobelts were prepared by the irreversible transformation of VO₂(B) nanobelts at 700 °C for 2 h under the inert atmosphere. The phase transition properties of VO₂(M) nanobelts were investigated by DSC and variable-temperature IR, which revealed that the as-obtained VO₂(M) nanobelts could be applied to the optical switching devices.     

Effects of a single dose of beetroot juice on cycling time trial performance at ventilatory thresholds intensity in male triathletes

Background

Beetroot juice (BJ) is classified as a high-level supplement for improving sports performance. There is some controversy over the benefits of BJ supplementation for endurance exercise performance, especially when referring to well-trained athletes. This study examines the effects of acute BJ supplementation on cardioventilatory responses, exercise economy/efficiency, slow component of oxygen uptake, time trial performance, blood lactate, energy consumption, and carbohydrate and fat oxidation.

Methods

Twelve well-trained, male triathletes (aged 21–47 yr) were assigned in a randomized, double-blind, crossover design to receive 70 ml of BJ (6.5 mmol NO₃^?) or placebo (PL). Three hours after taking the supplement, participants completed an endurance test on a cycle ergometer at a constant work rate (W) corresponding to first ventilatory threshold (VT1) (30 min) and second ventilatory threshold (VT2) time trial (~?15 min).

Results

Maximal oxygen uptake was 54.78?±?3.13 mL·min^??1·kg^??1, and gross efficiency was >?22% at each load intensity and experimental condition. No significant interaction effect (supplement*intensity) was observed on any of the cardioventilatory variables, efficiency/economy, VT2 time trial, energy expenditure, carbohydrate oxidation and fat oxidation (p?>?0.05).

Conclusion

Our findings do not support an improvement in the variables examined in response to acute BJ supplementation. Probably, higher doses are needed for improving time trial performance in male triathletes during a cycle ergometer test conducted at a load intensity equivalent to the first and second ventilatory threshold.