Gourment Nutrition Magazine for a Great Cause!

I don't often post other offers and random stuff since I know your time is valuable and I do really appreciate the time you do take to read this blog BUT here is something very cool from Dr. John Berardi at Precision Nutrition (which is the system I use for all nutrition work).

Check out the message below from JB himself. In the interest of full disclosure I don't make any money off of it and all of the profits that JB makes will be donated to buy GOOD food for those in need. You can even get the first one for FREE and it is very well done.

Mike N

I have something very, VERY cool to share with you today.

Some of you will recall that a few months ago, we founded a non-profit organization called the Healthy Food Bank to buy basic nutritious food for food banks around North America.

What we didn't tell you is that we had another amazing project in mind, right from the very beginning.

What if I told you that the same team that produced Gourmet Nutrition V2 (the same photography team, the same design team, the writers, the editors, and even some new faces) had created a brand new PDF food magazine -- a food magazine that is stunning in every regard, from the design to the photography to the writing?

That it includes delicious, gourmet recipes in each issue and captivating articles covering everything from nutrition and food science to gardening and cultivation?

And what if I told you that the magazine is donating ALL of its profit to the Healthy Food Bank to buy good food for people in need?

Why, you'd say, "How do I subscribe?"

Then I'd say, "Go here, because your subscription will help a lot of people eat better tomorrow - including you!"

Click SPEZZATINO for the link

Enjoy,
JB

PS: I'll have more to say on this over the next few days, including an explanation of the name (spezza-what?), a complete review of the mag and some other great news.

PPS: By the way, there is a downloadable sample available on the site, and I encourage you to check it out for yourself. But don't stop there. I strongly recommend you subscribe, because not only is it a good deed - it's an amazing magazine on its own merit that I'm 100% positive you'll love:

Average vs Olympic Athlete

Happy Friday! If you live in the USA, enjoy a long weekend as you are hopefully off for Labor Day.

Here is a fun video I blatantly stole from the Male Pattern Fitness Blog (which has some great stuff so check it out). The video shows the difference between average and Olympic levels!

Keep in mind that Olympic athletes have coaches and have complete many many more reps in their activity. As Dr. Cobb likes to say "If it is your first rep, how can you expect to be really good?"

Enjoy the video

Deadlift Tips!

Z Health I Phase
Z Health I Phase went great and more updates soon, but I need to kick out some revisions on my PhD writtens pronto, so more updates soon.
Congrats to all the new I Phase people--Fawn Friday, Dr. Jim Ryan, Joe Pavel, Brad "Top Notch", Aaron S, and Marty. Excellent work!! It was a great review for myself again too and I got to teach a bit there also which was a blast. Aaron S from ND crashed on my couch, so excellent late night geeky chats too. See my older I Phase updates from last year HERE and
HERE--case studies

Deadlift
Gotta love the deadlift! I would love it even more if I could take about about 3 inches from my femurs, but such is life--ha! Here is a great run down of deadlift technique from Rippetoe. Great stuff!

Deadlift Analysis

Rock on!
Mike N

Amazing Olympic Pictures Part 2

More amazing photos again! Notice the eye positions and long (lengthened) spines! No Quasi Mottos here!

Rock on
Mike N

Amazing Olympic Pictures Part 1 and Z Health I Phase Review

Notice how they always turn their head or eyes to either spot where they will land or towards the ball. Notice the balance of tension and relaxation (open palm/hand). Amazing!

I am just finishing up Z Health I Phase (yes once again) and it has been great! Excellent reminders and more practice for me on the I Phase drills with some feedback which is always helpful.

I Phase works to integrate eye muscle movements and also vestibular (inner ear balance) into your practice. Remember that the body primarily gets information your joints (proprioception), eyes (visual and proprioception from eye muscle movements) and vestibular (inner ear-balance); so it makes sense for optimal athletic performance that you will need some work on each one of these systems AND a way to know that they are working correctly.

All of them feed into the brain via the nervous system and some times they can become "rewired." For an example, see the link HERE so I Phase provides some cool tools to retrain the nervous system and gets you on the fast track to amazing movement!

Mike N

Failing Forward

Failure?
Personally, I get a little worried when someone never changes their mind on something, especially in the area of fitness (exercise physiology) since there is so much new information coming out on a daily basis. Now you don't want to go too far and be doing something so different every time that you can't monitor the result (and in essence you just become a "crazy maker").

I think one of the problems to change course is that you are inherently admitting that what you did before was somehow "wrong". I personally think you should "fail forward" as fast as possible.

Make mistakes, but then use that information to create something new/better. Test it and revise accordingly. Rinse and Repeat. This process however does not give a hairy rat's butt about your current belief system. Your belief system is constantly changing only to match what you have found via data and testing.

It is only through repeated "failure" that we learn. Those who can "fail faster" will be at an advantage. It is rumored that Thomas Edison "failed" on approximately 10,000 experiments before he found the perfect set-up for the electric light bulb. He did not throw up his hands and quit, he learned from each one, tweaked, and retested. The same thing applies to whatever your goal! "The real pro is the one that gets up each time"

I got this video from Alwyn Cosgrove's blog. Excellent stuff. Get to it!

Bolt Does It Again!! 200 m World Record

Bolt blew away everyone! Insane!!!!

Z Health testimonial from Wendy

Z Health Testimonial

I contacted Mike with a goal to restore my left foot to normalcy. I had progressively lost the ability to walk on that foot bare- foot. Having used chiropractiic and having consulted traditional healthcare ( which sugested steroid shots or surgury) , I decided to consult Mike about Z-health. Mike conducted an assessment and prescribed a series of R plus I phase drills. The result is I can walk bare- foot. I can resume dancing and I can even wear low heels for dance. In addition on a subsequent visit, Mike confirmed a visual issue I have which came up in a private dance lesson. Years of abuse from repetitive hand work as a dental hygienist had started to cause numbing in my arms during work or sleeping. That has ceased. I still have some hand issues to work out. One step at a time. On both visits, I experienced relief during the session and enhanced performance with practicsing the drills. I strongly recommend Mike and Z-health! Wendy Huebner

Bolt and the 200 M at the Olympics!

Be sure to watch the Mens 200m tomorrow and see if Bolt can smoke another world record!

Blog updates may be less than normal this week since I am off to Z Health I Phase training (yes, again) right here in Minnesota this Thurs-Sunday. I am sure I will pick up some new things and it will be great to see everyone there once again.

Rock on
Mike N

Performance Research for July: Muscle Fatigue

Muscle Fatigue
I've always been interested as to why a muscle fatigues? Is there something going at the muscle level its self, or is it modified via the brain as a way for the body to protect itself? Most likely a combination of both, but here are some new studies that may help us untangle this mystery

MECHANISMS OF FATIGUE INDUCED BY ISOMETRIC CONTRACTIONS IN EXERCISING HUMANS AND IN MOUSE ISOLATED SINGLE MUSCLE FIBRES.

Place N, Bruton JD, Westerblad H. Department of Physiology and Pharmacology, Karolinska Institutet, Stockholm, Sweden.

Muscle fatigue (i.e. the decrease in muscle performance during exercise) has been studied extensively using a variety of experimental paradigms, from mouse to human, from single cell to whole-body exercise. Given the disparity of models used to characterize muscle fatigue, it can be difficult to establish whether the results of basic in vitro studies are applicable to exercise in humans.
In the present brief review, our attempt is to relate neuromuscular alterations caused by repeated or sustained isometric contraction in humans to changes in excitation-contraction (E-C) coupling observed in intact single muscle fibres, where force and the free myoplasmic [Ca(2+)] can be measured.
Accumulated data indicate that impairment of E-C coupling, most likely located within muscle fibres, accounts for the fatigue-induced decrease in maximal force in humans, whereas central (neural) fatigue is of greater importance for the inability to continue a sustained low-intensity contraction. Based on data from intact single muscle fibres, the fatigue-induced impairment in E-C coupling involves: (i) a reduced number of active cross-bridges owing to a decreased release of Ca(2+); (ii) a decreased sensitivity of the myofilaments to Ca(2+); and/or (iii) a reduced force produced by each active cross-bridge.

Conclusion: Data from single muscle fibre studies can be used to increase our understanding of fatigue mechanisms in some, but not all, types of human exercise. To further increase the understanding of fatigue mechanisms in humans, we propose future studies using in vitro stimulation patterns that are closer to the in vivo situation.

Acute norepinephrine reuptake inhibition decreases performance in normal and high ambient temperature.
Roelands B, Goekint M, Heyman E, Piacentini MF, Watson P, Hasegawa H, Buyse L, Pauwels F, De Schutter G, Meeusen R. Department of Human Physiology and Sports Medicine, Faculty of Physical Education and Physiotherapy, Vrije Universiteit Brussel, Brussels, Belgium.

Combined inhibition of dopamine (DA)/norepinephrine (NE) reuptake improves exercise performance and increases core temperature in the heat. A recent study demonstrated that this effect may primarily be related to increased DA activity. NE reuptake inhibition (NERI), however, has received little attention in humans, certainly in the heat, where central fatigue appears to be a main factor influencing performance. Therefore the present study examines the effect of NERI (reboxetine) on exercise capacity, thermoregulation, and hormonal response in normal and high temperature.

Nine healthy well-trained male cyclists participated in this study. Subjects ingested either placebo (Pla; 2 x 8 mg) or reboxetine (Rebox; 2 x 8 mg). Subjects exercised in temperate (18 degrees C) or warm (30 degrees C) conditions and cycled for 60 min at 55% W(max) immediately followed by a time trial (TT; Pla18/Rebox18; Pla30/Rebox30) to measure exercise performance. Acute NERI decreased power output and consequently exercise performance in temperate (P = 0.018) and warm (P = 0.007) conditions. Resting heart rate was significantly elevated by NERI (18 degrees C: P = 0.02; 30 degrees C: P = 0.018). In Rebox18, heart rate was significantly higher than in the Pla18, while in the heat no effect of the drug treatment was reported during exercise. In Rebox30, all hormone concentrations increased during exercise, except for growth hormone (GH), which was significantly lower during exercise. In Rebox18, prolactin (PRL) concentrations were significantly elevated; GH was significantly higher at rest, but significantly lower during exercise.

Conclusion: Manipulation of the NE system decreases performance and modifies hormone concentrations, thereby indicating a central NE effect of the drug. These findings confirm results from previous studies that predominantly increased DA activity is important in improving performance.

Neuromuscular fatigue following constant versus variable-intensity endurance cycling in triathletes.

Lepers R, Theurel J, Hausswirth C, Bernard T. University of Burgundy, Faculty of Sport Sciences, France. romuald.lepers@u-bourgogne.fr

The aim of this study was to determine whether or not variable power cycling produced greater neuromuscular fatigue of knee extensor muscles than constant power cycling at the same mean power output. Eight male triathletes (age: 33+/-5 years, mass: 74+/-4 kg, VO2max: 62+/-5 mL kg(-1) min(-1), maximal aerobic power: 392+/-17 W) performed two 30 min trials on a cycle ergometer in a random order. Cycling exercise was performed either at a constant power output (CP) corresponding to 75% of the maximal aerobic power (MAP) or a variable power output (VP) with alternating +/-15%, +/-5%, and +/-10% of 75% MAP approximately every 5 min. Maximal voluntary contraction (MVC) torque, maximal voluntary activation level and excitation-contraction coupling process of knee extensor muscles were evaluated before and immediately after the exercise using the technique of electrically evoked contractions (single and paired stimulations). Oxygen uptake, ventilation and heart rate were also measured at regular intervals during the exercise. Averaged metabolic variables were not significantly different between the two conditions. Similarly, reductions in MVC torque (approximately -11%, P<0.05)>0.05) between CP and VP trials. The magnitude of central and peripheral fatigue was also similar at the end of the two cycling exercises.

Conclusion: Following 30 min of endurance cycling, semi-elite triathletes experienced no additional neuromuscular fatigue by varying power (from +/-5% to 15%) compared with a protocol that involved a constant power.

Differential effects of endurance and resistance training on central fatigue.

Triscott S, Gordon J, Kuppuswamy A, King N, Davey N, Ellaway P. Department of Clinical Neuroscience, Imperial College London, London, UK.

The effect of long-term endurance and resistance training on central fatigue has been studied using transcranial magnetic stimulation by exercising the biceps brachii to exhaustion and recording motor-evoked potentials from the non-exercised homologous biceps. Three groups of eight healthy individuals took part: two groups of individuals who had more than 8 years of athletic training in either an endurance or resistance sport, and a group of controls. The size of a motor-evoked potential (area of averaged rectified response) was significantly depressed in all three groups in the non-exercised arm after exhaustive exercise of the opposite arm. Recovery of motor-evoked potentials occurred earlier in endurance athletes (20 min) than in control participants (30 min) and resistance athletes (>30 min). Dexterity and maximum voluntary contraction of the biceps for the non-exercised arm were not depressed in any group.

In a separate session, the limit of endurance time for the biceps was reduced significantly following exhaustive exercise of the biceps of the other arm for resistance athletes and control participants, whereas there was no change in the endurance athletes.

Conclusion: Athletic training has an effect on the mechanism of central fatigue that may be specific to the nature of training.

My Notes: The SAID principle once again!

New Study---Fit and Fat?

Very interesting study! This adds more fuel to the "Fit vs Fat" debate. Is it OK to be a big over weight (or carry more body fat) IF you exercise? Or is it better to have a lower body fat, but maybe you don't exercise as much?

My thought is that maybe Metabolic Flexibility will be a way to differentiate between the groups? For some more info on that, see this post on Metabolic Inflexibility.

"Identification and Characterization of Metabolically Benign Obesity in Humans"

Norbert Stefan, MD; Konstantinos Kantartzis, MD; Jürgen Machann, PhD; Fritz Schick, PhD; Claus Thamer, MD; Kilian Rittig, MD; Bernd Balletshofer, MD; Fausto Machicao, PhD; Andreas Fritsche, MD; Hans-Ulrich Häring, MD

Arch Intern Med. 2008;168(15):1609-1616.

Background Obesity represents a risk factor for insulin resistance, type 2 diabetes mellitus, and atherosclerosis. In addition, for any given amount of total body fat, an excess of visceral fat or fat accumulation in the liver and skeletal muscle augments the risk. Conversely, even in obesity, a metabolically benign fat distribution phenotype may exist.

Methods In 314 subjects, we measured total body, visceral, and subcutaneous fat with magnetic resonance (MR) tomography and fat in the liver and skeletal muscle with proton MR spectroscopy. Insulin sensitivity was estimated from oral glucose tolerance test results. Subjects were divided into 4 groups: normal weight (body mass index [BMI] [calculated as weight in kilograms divided by height in meters squared], <25.0), style="font-weight: bold;">Conclusions: A metabolically benign obesity that is not accompanied by insulin resistance and early atherosclerosis exists in humans. Furthermore, ectopic fat in the liver may be more important than visceral fat in the determination of such a beneficial phenotype in obesity.

Performance Research for July: Ergogenic exercise

Ergogenic effects of sodium bicarbonate.

McNaughton LR, Siegler J, Midgley A. University of Hull, Department of Sport, Health and Exercise Science, Hull, England. l.mcnaughton@hull.ac.uk

Athletes use many different strategies to enhance their performance, including clothing and footwear, training regimes, diets, and ergogenic aids. The use of ergogenic aids is believed to be widespread, with a variety of legal as well as illegal substances being used previously and currently. Among the more popular ergogenic aids is the use of sodium bicarbonate or sodium citrate, collectively recognized as "buffers." These substances potentially provide the body with added resistance against fatigue caused by deleterious changes in acid-base balance brought about by a variety of exercise modes and durations. The popularity of buffering has generated a plethora of research dating back to the 1930s, which continues to date.

Conclusion: The issues surrounding buffering revolve around the dosage size, timing of ingestion, and the type of exercise to benefit from the use of buffers. We hope this review addresses these pertinent issues.

My Notes: One of the newest on the market is Beta Alanine. Some cool info from Dr. John Berardi is that since bicarbonate and Beta Alanine work by 2 different mechanisms, you may be able to combine them for an increased effect. As always, try one at a time and assess your results before adding in anything else. See this link HERE for a previous blog post on beta-alanine

The latest on carbohydrate loading: a practical approach.

Sedlock DA. Wastl Human Performance Laboratory, Purdue University, Department of Health and Kinesiology, W. Lafayette, Indiana 47907-2046, USA. sedlock@purdue.edu

High dietary carbohydrate (CHO) intake for several days before competition (CHO loading) is known to increase muscle glycogen stores, with subsequent ergogenic performance benefits often seen in events longer than 90 min in duration. CHO-loading strategies vary in characteristics such as type and duration of dietary manipulation and the accompanying exercise/training activities. Additionally, glycogen concentration may remain elevated for up to 5 d. This versatility in CHO-loading strategies allows the athlete greater flexibility in tailoring pre-event preparation. Women who attempt to CHO load should be particularly attentive to both total energy intake and relative CHO intake; dietary CHO should exceed 8 g x kg body mass(-1) x d(-1) or 10 g x kg lean body mass(-1) x d(-1).

Conclusion: As long as the amount ingested is adequate for loading, the type of CHO is less important, with the exception of 1-d loading protocols where the glycemic index may be an important consideration.

My Notes: If you do this, be sure to try it in practice FIRST and NOT on the day of competition or right before!

Bolt New World Record 9.69 on Mens 100 m at the Olympics

INSANE!!!
My prediction game true (see a few days ago) and Bolt got it done! What a BLISTERING time.
Amazing.

Performance Research for July: Fat Loss

More great studies showing the benefits of lifting weights and proper nutrition!

Separate and combined effects of exercise training and weight loss on exercise efficiency and substrate oxidation.

Amati F, Dube JJ, Shay C, Goodpaster BH. University of Pittsburgh.

Purpose: Perturbations in body weight have been shown to affect energy expenditure and efficiency during physical activity. The separate effects of weight loss and exercise training on exercise efficiency or the proportion of energy derived from fat oxidation during physical activity, however, are not known. The purpose of this study was to determine the separate and combined effects of exercise training and weight loss on metabolic efficiency, economy and fat oxidation during steady state moderate submaximal exercise.

Methods: 64 sedentary older (67+/-.5) overweight to obese (30.7+/-.4kg/m(2)) volunteers completed four months of either diet induced weight loss (WL,n=11), exercise training (EX,n=36) or the combination of both interventions (WLEX,n=17). Energy expenditure, gross efficiency (GE), economy (EC) and proportion of energy expended from fat (EF) were determined during a one-hour submaximal (50% of VO2peak) cycle ergometry exercise before the intervention and at the same absolute work rate after the intervention.

Results: EX increased GE by 4.7+/-2.2%. EC was similarly increased by 4.2+/-2.1% by EX. The addition of concomitant WL to EX (WLEX) resulted in greater increases in GE (9.0+/-3.3%) compared to WL alone but not compared to EX alone. These effects remained after adjusting for changes in LBM. The proportion of energy derived from fat during the bout of moderate exercise increased with EX and WLEX but not with WL.

Conclusion: Exercise training, either alone or in combination with weight loss, increases both exercise efficiency and the utilization of fat during moderate physical activity in previously sedentary, obese older adults. Weight loss alone, however, neither significantly improves efficiency nor utilization of fat during exercise.

My Notes: Very cool study---more evidence that you need to change your LIFESTYLE and get in some exercise for benefits, not just dropping some weight

Resistance training and timed essential amino acids protect against the loss of muscle mass and strength during 28 days of bed rest and energy deficit.

Brooks N, Cloutier GJ, Cadena SM, Layne JE, Nelsen CA, Freed AM, Roubenoff R, Castaneda-Sceppa C. Jean Mayer U.S. Department of Agriculture Human Nutrition Research Center on Aging, Tufts University, Boston, Massachusetts, USA. Spaceflight and bed rest (BR) result in losses of muscle mass and strength.

Resistance training (RT) and amino acid (AA) supplementation are potential countermeasures to minimize these losses. However, it is unknown if timing of supplementation with exercise can optimize benefits, particularly with energy deficit. We examined the effect of these countermeasures on body composition, strength, and insulin levels in 31 men (ages 31-55 yr) during BR (28 days) followed by active recovery (14 days). Subjects were randomly assigned to essential AA supplementation (AA group, n = 7); RT with AA given 3 h after training (RT group, n = 12); or RT with AA given 5 min before training (AART group, n = 12). Energy intake was reduced by 8 +/- 6%. Midthigh muscle area declined with BR for the AA > RT > AART groups: -11%, -3%, -4% (P = 0.05). Similarly, greatest losses in lower body muscle strength were seen in the AA group (-22%). These were attenuated in the exercising groups [RT (-8%) and AART (-6%; P < p =" 0.05)." style="font-weight: bold;">

Conclusion: Combined resistance training with AA (amino accid) supplementation pre- or postexercise attenuated the losses in muscle mass and strength by approximately two-thirds compared with AA supplement alone during BR and energy deficit. These data support the efficacy of combined AA and RT as a countermeasure against muscle wasting due to low gravity.

My Notes: See my last post about a protein carb drink around your training time! Very beneficial

The danger of weight loss in the elderly.

Miller SL, Wolfe RR. R.R. Wolfe, 4301 W. Markham St., #806, Little Rock, AR 72205, Ph:501-526-5708,Fax: 501-526-5710, e-mail:rwolfe2@uams.edu. Aging is generally accompanied by weight loss made up of both fat mass and fat-free mass. As more people, including elderly, are overweight or obese, weight loss is recommended to improve health. Health risks are decreased in overweight children and adults by dieting and exercise, but the health benefits of weight loss in elderly, particularly by calorie restriction, are uncertain. Rapid unintentional weight loss in elderly is usually indicative of underlying disease and accelerates the muscle loss which normally occurs with aging. Intentional weight loss, even when excess fat mass is targeted also includes accelerated muscle loss which has been shown in older persons to correlate negatively with functional capacity for independent living. Sarcopenic obesity, the coexistence of diminished lean mass and increased fat mass, characterizes a population particularly at risk for functional impairment since both sarcopenia (relative deficiency of skeletal muscle mass and strength) and obesity have been shown to predict disability. However, indices of overweight and obesity such as body mass index (BMI) do not correlate as strongly with adverse health outcomes such as cardiovascular disease in elderly as compared to younger individuals. Further, weight loss and low BMI in older persons are associated with mortality in some studies. On the other hand, studies have shown improvement in risk factors after weight loss in overweight/obese elderly. The recent focus on pro-inflammatory factors related to adiposity suggest that fat loss could ameliorate some catabolic conditions of aging since some cytokines may directly impact muscle protein synthesis and breakdown. Simply decreasing weight may also ease mechanical burden on weak joints and muscle, thus improving mobility.

Conclusion: Until a strategy is proven whereby further loss of muscle mass can be prevented, weight loss by caloric restriction in individuals with sarcopenic obesity should likely be avoided.

My Notes: Ideally, you want to drop FAT and KEEP MUSCLE! Weight training and proper nutrition can help you do it

Exercise attenuates the weight-loss-induced reduction in muscle mass in frail obese older adults.

Frimel TN, Sinacore DR, Villareal DT. Program in Physical Therapy, Washington University School of Medicine, St. Louis, MO, USA.

PURPOSE: To evaluate the effect of adding exercise to a hypocaloric diet on changes in ppendicular lean mass and strength in frail obese older adults undergoing voluntary weight loss.

METHODS: Thirty frail older (age, 70 +/- 5 yr) obese (body mass index, 37 +/- 5 kg.m) adults were randomly assigned to 6 months of diet/behavioral therapy (diet group, n = 15) or diet or behavioral therapy plus exercise that incorporated progressive resistance training (PRT; diet + exercise group; n = 15). Body composition was assessed using dual-energy x-ray absorptiometry, and muscle strength was assessed using one-repetition maximum. The volume of upper extremity (UE) and lower extremity (LE) exercise training was determined by multiplying the average number of repetitions performed by the average weight lifted during the first three exercise sessions and during the last three exercise sessions of the study. RESULTS: The diet and the diet + exercise groups had similar (P > 0.05) decreases in weight (10.7 +/- 4.5 vs 9.7 +/- 4.0 kg) and fat mass (6.8 +/- 3.7 vs 7.7 +/- 2.9 kg). However, the diet + exercise group lost less fat-free mass (FFM; 1.8 +/- 1.5 vs 3.5 +/- 2.1 kg), LE lean mass (0.9 +/- 0.8 vs 2.0 +/- 0.9 kg), and UE lean mass (0.1 +/- 0.2 vs 0.2 +/- 0.2 kg) than the diet group (P < r =" 0.64-0.84;" style="font-weight: bold;">

CONCLUSION: Exercise added to diet reduces muscle mass loss during voluntary weight loss and increases muscle strength in frail obese older adults. Regular exercise that incorporates PRT (progressive resistance training) should be used to attenuate muscle mass loss in frail obese older adults on weight-loss therapy.

My Notes: See my above comments!


Inflammatory Response to a High-fat, Low-carbohydrate Weight Loss Diet: Effect of Antioxidants.

Peairs AT, Rankin JW. 1Department of Human Nutrition, Foods, and Exercise, Virginia Tech, Blacksburg, Virginia, USA. The objective of this study was to test the hypothesis that the inflammatory response to a high-fat, low-carbohydrate weight loss diet (HF) we previously observed was due to oxidative stress. Nineteen overweight subjects (BMI > 27 kg/m(2)) were randomly assigned to either an antioxidant supplement (AS) (1 g vitamin C/800 IU vitamin E) or a placebo (P) group and provided with a HF for 7 days. Fasted pre- and post serum samples were measured for markers of inflammation (C-reactive protein (CRP), interleukin-6 (IL-6), and monocyte chemoattractant protein-1 (MCP-1)), oxygen radical absorbance capacity (ORAC), and glucose, whereas urine was measured for oxidative stress (8-epi-prostaglandin-F(2alpha) (8-epi)). HF resulted in significant reductions in weight (-3.2%), glucose (-18.7%), and MCP-1 (-15%) (all P < p =" 0.076)." r =" -0.501)," r =" -0.863)," r =" -0.546)" style="font-weight: bold;">

Conclusion: Longer term diet-controlled studies are necessary to further explore the trend for a differential response in CRP (C-reactive protein) with antioxidant supplementation.

Performance Research for July: Protein Synthesis

More Evidence for Protein and Carbs around Training Time!
The first study is very cool since it was actually conducted in a "fed" state. Most studies are done after an overnight fast. This is good since it eliminates many other variables and allows the researchers to focus in on exactly what they are studying! The downside, is that this does not related to the real world most of the time. Ideally you want to be eating smaller meals through out the day; so most of the time you are then in a "fed" state (some times too often for most if you look around!).

So the big question as of late--does the use of protein and carbohydrates help us add muscle in a fed state?

This brand new study looked at a carbohydrate and a carbohydrate + protein group, given PRE and DURING resistance training (weight training).

The results showed that the inclusion of protein was beneficial to help increase protein synthesis (add more muscle).

The downside is that we don't know how MUCH muscle/strength can be gained from this method, based only on this study (other studies show protein and carbs are helpful). It does add to the evidence that protein and carbs around your training time EVEN when NOT fasted is beneficial! Order me up a protein carb shake and hit the weights.

Details
For those uber geeks, here are a few more details.
The subjects were active but it does not say much else. They were lean with around 12% bodyfat done by underwater weighing. The carb mix was 50% glucose and 50% maltodextrin, the protein was Pepto Pro which is a casein hydrolyse protein. Treatment was randomized and double blind. Exercise was started 3 hours after the last meal. Whole body protein metabolism was measured by phenylalanine flux. Not sure who sponsored it, but AK Kies is a researcher for DSM Food Specialties (who make Pepto Pro).

Protein coingestion stimulates muscle protein synthesis during resistance-type exercise.

Beelen M, Koopman R, Gijsen AP, Vandereyt H, Kies AK, Kuipers H, Saris WH, van Loon LJ. Department of Human Movement Sciences, Maastricht University, 6200 MD Maastricht, The Netherlands. Milou.Beelen@BW.unimaas.nl In contrast to the effect of nutritional intervention on postexercise muscle protein synthesis, little is known about the potential to modulate protein synthesis during exercise. This study investigates the effect of protein coingestion with carbohydrate on muscle protein synthesis during resistance-type exercise. Ten healthy males were studied in the evening after they consumed a standardized diet throughout the day. Subjects participated in two experiments in which they ingested either carbohydrate or carbohydrate with protein during a 2-h resistance exercise session. Subjects received a bolus of test drink before and every 15 min during exercise, providing 0.15 g x kg(-1) x h(-1) carbohydrate with (CHO + PRO) or without (CHO) 0.15 g x kg(-1) x h(-1) protein hydrolysate. Continuous intravenous infusions with l-[ring-(13)C(6)]phenylalanine and l-[ring-(2)H(2)]tyrosine were applied, and blood and muscle biopsies were collected to assess whole body and muscle protein synthesis rates during exercise. Protein coingestion lowered whole body protein breakdown rates by 8.4 +/- 3.6% (P = 0.066), compared with the ingestion of carbohydrate only, and augmented protein oxidation and synthesis rates by 77 +/- 17 and 33 +/- 3%, respectively (P < style="font-weight: bold;">
Conclusion: Even in a fed state, protein coingestion stimulates whole body and muscle protein synthesis rates during resistance-type exercise.

Discovery of aminoquinolines as a new class of potent inhibitors of heat shock protein 90 (Hsp90): Synthesis, biology, and molecular modeling.

Ganesh T, Min J, Thepchatri P, Du Y, Li L, Lewis I, Wilson L, Fu H, Chiosis G, Dingledine R, Liotta D, Snyder JP, Sun A. Chemical Biology Discovery Center, 1510 Clifton Road, Emory University, Atlanta, GA 30322, USA. The molecular chaperone Hsp90 plays important roles in maintaining malignant phenotypes. Recent studies suggest that Hsp90 exerts high-affinity interactions with multiple oncoproteins, which are essential for the growth of tumor cells. As a result, research has focused on finding Hsp90 probes as potential and selective anticancer agents. In a high-throughput screening exercise, we identified quinoline 7 as a moderate inhibitor of Hsp90. Further hit identification, SAR studies, and biological investigation revealed several synthetic analogs in this series with micromolar activities in both fluorescent polarization (FP) assay and a cell-based Western blot (WB) assay.

Conclusion: These compounds represent a new class of Hsp90 inhibitors with simple chemical structures.

Type 1 diabetes: can exercise impair the autoimmune event? The L-arginine/glutamine coupling hypothesis.

Krause Mda S, de Bittencourt PI Jr. Department of Physiology, Institute of Basic Health Sciences, Federal University of Rio Grande do Sul, School of Physical Education, Porto Alegre, RS, Brazil. Prevention of type 1 diabetes mellitus (T1DM) requires early intervention in the autoimmune process directed against beta-cells of the pancreatic islets of Langerhans, which is believed to result from a disorder of immunoregulation. According to this concept, a T-helper lymphocyte of type 1 (Th1) subset of T-lymphocytes and their cytokine products, the type 1 cytokines [e.g. interleukin 2 (IL-2), interferon gamma (IFN-gamma) and tumour necrosis factor beta (TNF-beta)] prevail over immunoregulatory (anti-inflammatory) Th2 subset and its cytokine products, i.e. type 2 cytokines (e.g. IL-4, IL-6 and IL-10). This allows type 1 cytokines to initiate a cascade of immune/inflammatory processes in the islet (insulitis), culminating in beta-cell destruction. Activation of sympathetic-corticotropin-releasing hormone (CRH) axis by psychological stress induces specifically Th1 cell overactivity that determines enhanced glutamine utilization and consequent poor L-arginine supply for nitric oxide (NO)-assisted insulin secretion. This determines the shift of intraislet glutamate metabolism from the synthesis of glutathione (GSH) to that of L-arginine, leading to a redox imbalance that activates nuclear factor kappaB exacerbating inflammation and NO-mediated cytotoxicity. Physical exercise is capable of inducing changes in the pattern of cytokine production and release towards type 2 class and to normalize the glutamine supply to the circulation, which reduces the need for glutamate, whose metabolic fate may be restored in the direction of GSH synthesis and antioxidant defence. Also, the 70-kDa heat shock protein (hsp70), which is immunoregulatory, may modulate exercise-induced anti-inflammation.

Conclusion: We envisage how exercise can intervene in the mechanisms involved in the autoimmune process against beta-cells and how novel therapeutic approaches may be inferred from these observations.

The Olympics are on!

The Olympics are on!

Olympic fever is catching on everywhere!

My personal fav event to watch is going to be the 100 m and then the 200 m race. My prediction is that Bolt will win both! What do you say?

In the 100m you will most likely have former record holder and the second fastest man Asafa Powell and world champion Tyson Gay plus Usain Bolt who ran a blistering 9.72--a new world record earlier! Bolt will need a killer start to have a chance of winning, but I think he will do it.

The 100 final is currently set for Aug. 16.

Rock on
Mike N

Protein Research and Old Friends in Town

Greetings! I trust your weekend was a great one! Mine was great!

Old Friends and New Friends
The RKC FMS (Functional Movement Screen) was here in town this past weekend, so I crashed the meet and greet and met up with some again the next night at Fawn Friday's place. It was awesome to see many that I have not seen in years (like Franz) and others that I only saw briefly last time! Jodie and I also went to dinner with MC from "Begin To Dig" blog and Precision Nutrition, so it was great to finally meet the real MC in person!

Overall it was great to see so many from "blogland"--Dr. Jim, Aaron and Fawn Friday, Maura "Super Grlllllllllll Powerlifters", Mr and Mrs Rif, Gabi, Franklin, Franz, Sean S, Shawn Friday, Super Dog Elsa, KB Katie, and a few others that I am sure I am forgetting here due to too much sun (so sorry) and others that I only met briefly there. Most of links on the right hand side here, so check out their blogs.

The thing I love about all the RKCs and old and new friends is that every one of them is super nice and very passionate about learning more; which is awesome! To all that were there, you owe me pictures! The picture on the right I stole off Tracy's blog.

PhD Writtens Update
Thanks to all for the warm wishes on my PhD writtens and I found out last week that I passed on 3 questions and have revisions on 1; so I can live with that! Now I need to crank out my revisions, get my study to IRB (the place that approves human studies) since I had some revisions gand get my preliminary orals completed around the first week of Sept; so blog updates may be more sparse than usual!

Good Times Up North
Jodie and I headed up to my parents cabin this past Sat and Sun and it was a beautiful weekend here in Minnesota. We got in some water skiing, which is always a blast! Jodie did great and was able to go on 1 ski for a period of time in addition to cutting back and forth across the wake for only her third time ever water skiing!

I had some good runs on my salmon ski (HO ASX Carbon--awesome ski) and almost got up starting out on one ski. I know what to do now and will get it next time for sure! Overall I felt great as my body was doing what I told it to do! Whooo ha--go Z Health and Kettlebells!
Here are a few pics (note to self, work on less chicken winging on right arm).

Brand New Study on Whey Protein and Insulin
There are many different types of protein on the market today, but pretty much everyone agrees that around your training time, having some type of whey protein is best. If you are not using anything around the time you train, you are really missing out (especially if you have not eaten withing the last 2 hours).

Personally, I would try not to use whey concentrate and go with an isolate and perhaps a hydrolyzed whey protein. For the vast majority, whey isolate will be just fine as it is rapidly absorbed and the taste is pretty good. Hydrolyzed whey is a protein that is "cut" into even smaller "pieces" so the theory is that it is even more rapidly absorbed and may provide a higher insulin spike (so the theory goes). Remember that insulin is a very anabolic (building up of things like proteins into new muscle tissue) hormone, so if you can increase it you can add muscle. Although too much insulin and you can add FAT--bad.

But does hydrolyzed (hydro) protein result in more insulin than another type of whey protein? Well, glad you asked as a brand new study (below) show that it does indeed!

Caution--just because a (singular) study shows that it does spike insulin more, this does not mean that you will automatically see greater gains in muscle/recovery, etc from its use as this was NOT measured in this study. If you buy pure hydrolyzed protein by itself, even with flavors and sweetners it has an EXTREMELY bitter taste, so that is another reason it is not my first recommendation for most athletes.

Human insulinotropic response to oral ingestion of native and hydrolysed whey protein.

: Amino Acids. 2008 Aug 5. [Epub ahead of print]

Power O, Hallihan A, Jakeman P.

Human Science Research Unit, Department of Physical Education and Sports Science, University of Limerick, Limerick, Ireland, orla.power@ul.ie.

The insulinotropic response to the ingestion of whey protein and whey protein hydrolysate, independent of carbohydrate, is not known. This study examined the effect of protein hydrolysis on the insulinotropic response to the ingestion of whey protein.

Sixteen healthy males ingested a 500 mL solution containing either 45 g of whey protein (WPI) or whey protein hydrolysate (WPH). The estimated rate of gastric empting was not altered by hydrolysis of the protein [18 (3) vs. 23 (3) min, n = 16; P = 0.15]. Maximum plasma insulin concentration (C (max)) occurred later (40 vs. 60 min) and was 28% [234 (26) vs. 299 (31) mM, P = 0.018] greater following ingestion of the WPH compared to the WPI leading to a 43% increase [7.6 (0.9) vs. 10.8 (2.6) nM, P = 0.21] in the AUC of insulin for the WPH. Of the amino acids with known insulinotropic properties only Phe demonstrated a significantly greater maximal concentration [C (max); 65 (2) vs. 72 (3) muM, n = 16; P = 0.01] and increase (+22%) in AUC following ingestion of the WPH.

In conclusion, ingestion of whey protein is an effective insulin secretagogue. Hydrolysis of whey protein prior to ingestion augments the maximal insulin concentration by a mechanism that is unrelated to gastric emptying of the peptide solution.

Performance Research for June: Fat loss exercise

Some more uber geeky data from June on the latest and greatest related to Fat/Weight Loss.

The short take away is further data to show that
EXERCISE IS GOOD MEDICINE!

Shocking, I know.

Caloric restriction but not exercise-induced reductions in fat mass decrease plasma triiodothyronine concentrations: a randomized controlled trial.

Weiss EP, Villareal DT, Racette SB, Steger-May K, Premachandra BN, Klein S, Fontana L. Division of Geriatrics and Nutritional Sciences, Department of Internal Medicine, Washington University School of Medicine, St. Louis, Missouri., Department of Nutrition and Dietetics, Saint Louis University, St. Louis, Missouri. Abstract Caloric restriction (CR) decreases circulating triiodothyronine (T(3)) concentration. However, it is not known if this effect is due to body fat mass reductions or due to CR, per se. The purpose of this study was to test the hypothesis that plasma T(3) concentration decreases with CR-induced reductions in fat mass but not in response to similar decreases in fat mass that are induced by exercise. Sedentary, nonobese 50- to 60-year-old men and women with no clinical evidence of cardiovascular or metabolic disease and not taking thyroid medications were randomly assigned to 12 months of caloric restriction (n = 18) or exercise-induced weight loss (n = 17) or to a control group (n = 9). Body weight and composition and plasma concentrations of the thyroid hormones T(3), thyrotropin (TSH), thyroxine (T(4)), and free thyroxine (FT(4)) were measured at baseline and 12 months. Fat mass changed significantly in the CR (-6.3 +/- 1.0 kg) and exercise (-5.5 +/- 1.0 kg) groups but not in the control group (-0.6 +/- 1.4 kg). The changes were not significantly different between the CR and exercise groups. Plasma T(3) concentration decreased in the CR group (-9.8 +/- 2.0 ng/dL, p < p =" 0.07)" p =" 0.65)" style="font-weight: bold;">Conclusion: This effect does not appear to be attributable to changes in body fat mass because a comparable decrease in T(3) concentration was not observed in response to an exercise-induced fat mass reduction.

Effect of weight loss on some serum cytokines in human obesity: increase in IL-10 after weight loss.

Jung SH, Park HS, Kim KS, Choi WH, Ahn CW, Kim BT, Kim SM, Lee SY, Ahn SM, Kim YK, Kim HJ, Kim DJ, Lee KW.Department of Endocrinology and Metabolism, Ajou University School of Medicine, Yongtong Gu, Suwon 443-721, South Korea. Obesity is a major risk factor for hypertension, coronary artery disease and type 2 diabetes. Weight loss is associated with significant metabolic benefits. Our objective was to examine changes in adipocytokines and interleukin (IL) 10 in obese subjects before and after weight loss. We measured anthropometric parameters, adipocytokine and IL-10 in 78 obese people who had visited obesity clinics at five university hospitals (Ajou, Ulsan, Catholic, Hanyang and Yonsei) in Korea. They restricted their caloric intake to less than their usual intake (by 500 kcal), were administered sibutramine and were given a program of exercise for 12 weeks. After 12 weeks, weight, body mass index, waist circumference, hip circumference, waist-to-hip ratio, total body fat, total cholesterol, triglyceride, tumor necrosis factor alpha (TNF-alpha), IL-6, resistin and leptin had significantly decreased, while adiponectin and IL-10 had significantly increased. A bivariate correlation analysis found that increment in IL-10 and baseline IL-10 levels significantly correlated with decrement in TNF-alpha (P<.01) and baseline adiponectin (r=.52, P<.001), respectively. Conclusion: These results were confirmed in a multiple regression analysis. The results suggest that weight loss after caloric restriction and medical treatment in obesity can improve metabolic risk factors through changes in some cytokines.

Cost-sparing effect of twice-weekly targeted endurance training in type 2 diabetics: A one-year controlled randomized trial.

Brun JF, Bordenave S, Mercier J, Jaussent A, Picot MC, Préfaut C.ERI 25, Inserm, 34000 Montpellier, France; EA 4202, UFR de médecine, université Montpellier-1, 34000 Montpellier, France; Service de physiologie clinique (CERAMM), hôpital Lapeyronie, CHU de Montpellier, avenue du doyen Gaston-Giraud, 34295 Montpellier cedex 5, France.

OBJECTIVE: We evaluated the effects of targeted, moderate endurance training on healthcare cost, body composition and fitness in type 2 diabetes patients routinely followed within the French healthcare system.
DESIGN AND METHODS: A total of 25 type 2 diabetic patients was randomly assigned to one of two groups: 13 underwent a training programme (eight sessions, followed by training twice a week for 30-45minutes at home at the level of the ventilatory threshold [V(T)]); and 12 received their usual routine treatment. Both groups were followed for one year to evaluate healthcare costs, exercise effectiveness and a six-minute walking test.
RESULTS: The training prevented loss of maximum aerobic capacity, which decreased slightly in the untrained group (P=0.014), and resulted in a higher maximum power output (P=0.041) and six-minute walking distance (P=0.020). The Voorrips activity score correlated with both [Formula: see text] (r=0.422, P<0.05) r="0.446," r="0.608," r="0.436," p="0.05)" style="font-weight: bold;">
CONCLUSION: Endurance training at V(T) level (my note--pretty intense, so no Oprah watching!!) prevented the decline in aerobic working capacity seen in untrained diabetics over the study period, and resulted in a marked reduction in healthcare costs due to less treatments and fewer hospitalizations.

My Notes: Maybe we should reimburst for exercise! Further data showing that--hey it works!

EXERCISE BUT NOT DIET-INDUCED WEIGHT LOSS DECREASES SKELETAL MUSCLE INFLAMMATORY GENE EXPRESSION IN FRAIL OBESE ELDERLY

Charles P Lambert, Nicole R Wright, Brian N Finck, and Dennis T Villareal. Division of Geriatrics and Nutritional Sciences, Washington University School of Medicine, United States. Division of Geriatrics and Nutritional Sciences, Washington University School of Medicine, St. Louis, Missouri, United States

Many obese elderly persons have impaired physical function associated with an increased chronic inflammatory response. We evaluated 12 weeks of exercise (aerobic and resistance) or 12 weeks of weight loss (~7% reduction) on skeletal muscle mRNAs for toll-like receptor-4, (TLR-4), mechanogrowth factor (MGF), tumor necrosis factor-{alpha} (TNF-{alpha}), and interleukin-6 (IL-6) in 16 obese (BMI: 38±2 kg/m2) older (69±1 yrs) physically frail individuals. m. vastus lateralis biopsies were obtained at 0 and 12 weeks and analyzed by real time RT-PCR. Body composition was assessed by dual x-ray absorptiometry. Body weight decreased (-7.5 ±1.2 kg, p=0.001) in the weight loss group, but not in the exercise group (-0.3±0.8 kg, p=0.74). Fat free mass (FFM) decreased (-2.9±0.6 kg, p=0.010) in the weight loss group and increased (1.6±0.6 kg, p=0.03) in the exercise group. Exercise resulted in a 37% decrease in TLR-4 mRNA (p<0.05) style="font-weight: bold;">
Conclusion: In conclusion, exercise but not weight loss had a beneficial effect on markers of muscle inflammation and anabolism in frail obese elderly individuals.

GO EXERCISE!

Voluntary Exercise Improves Insulin Sensitivity and Adipose Tissue Inflammation in Diet-Induced Obese Mice.

Bradley RL, Jeon JY, Liu FF, Maratos-Flier E. Endocrinology, Beth Israel Deaconess Medical Center, Boston, Massachusetts, United States. Exercise promotes weight loss and improves insulin sensitivity. However, the molecular mechanisms mediating its beneficial effects are not fully understood. Obesity correlates with increased production of inflammatory cytokines, which in turn, contributes to systemic insulin resistance. To test the hypothesis that exercise mitigates this inflammatory response, thereby improving insulin sensitivity, we developed a model of voluntary exercise in mice made obese by feeding of a high fat/high sucrose diet (HFD). Over four weeks, mice fed chow gained 2.3 +/- 0.3 g, while HFD mice gained 6.8 +/- 0.5 g. After 4 weeks, mice were subdivided into four groups: chow-no exercise, chow-exercise, HFD-no exercise, HFD-exercise and monitored for an additional 6 weeks. Chow-no exercise and HFD-no exercise mice gained an additional 1.2 +/- 0.3 g and 3.3 +/- 0.5 g respectively. Exercising mice had higher food consumption, but did not gain additional weight. As expected, GTT and ITT showed impaired glucose tolerance and insulin resistance in HFD-no exercise mice. However, glucose tolerance improved significantly and insulin sensitivity was completely normalized in HFD-exercise animals. Furthermore, expression of TNF-alpha, MCP-1, PAI-1 and IKKbeta was increased in adipose tissue from HFD mice compared to chow mice, whereas exercise reversed the increased expression of these inflammatory cytokines. In contrast, expression of these cytokines in liver was unchanged among the four groups.

Conclusion: These results suggest that exercise partially reduces adiposity, reverses insulin resistance and decreases adipose tissue inflammation in diet-induced obese mice, despite continued consumption of HFD (high fat diet).

My Notes: Note that they said PARTIALLY, so this is not a free ticket to Krispy Kreme!

Reduced tricarboxylic acid cycle flux in type 2 diabetes mellitus

Schrauwen P, Hesselink MK.Nutrition and Toxicology Research Institute Maastricht (NUTRIM), Department of Human Biology, Maastricht University, PO Box 616, 6200 MD, Maastricht, the Netherlands, p.schrauwen@hb.unimaas.nl.

AIMS/HYPOTHESIS: Mitochondrial dysfunction has been postulated to underlie muscular fat accumulation, leading to muscular insulin sensitivity and ultimately type 2 diabetes mellitus. Here we re-interpret previously published data on [(13)C]acetate recovery in breath gas obtained during exercise in type 2 diabetic patients and control individuals.

METHODS: When infusing [(13)C]palmitate to estimate fat oxidation, part of the label is lost in exchange reactions of the tricarboxylic acid (TCA) cycle. To correct for this loss of label, an acetate recovery factor (ARF) has previously been used, assuming that 100% of the exogenously provided acetate will enter the TCA cycle. The recovery of acetate in breath gas depends on the TCA cycle activity, hence providing an indirect measure of the latter and a marker of mitochondrial function.
RESULTS: Re-evaluation of the available literature reveals that the ARF during exercise is highest in lean, healthy individuals, followed by obese individuals and type 2 diabetic patients.

CONCLUSION: Revisiting previously published findings on the ARF during exercise in type 2 diabetic patients reveals a reduction in muscular TCA cycle flux, reflecting mitochondrial dysfunction, in these patients. How mitochondrial dysfunction is related to type 2 diabetes mellitus-cause or consequence-requires further study..

My Notes: This supports the theory that those with type 2 diabetes have hosed up mitochondria (the little powerhouses of the cell)

Performance Research for June: Ergogenics

Want to know the latest on how to increase your performance? Check it out below!

A single protein meal increases recovery of muscle function following an acute eccentric exercise bout

Etheridge T, Philp A, Watt PW.

Appl Physiol Nutr Metab. 2008 Jun;33(3):483-8.Appl Physiol Nutr Metab. 2008

Department of Sport and Exercise Sciences, Chelsea School Research Centre, Welkin Research Laboratories, University of Brighton, Eastbourne, BN20 7SP, UK.

A single protein meal increases recovery of muscle function following an acute eccentric exercise bout. Etheridge T, Philp A, Watt PW. Department of Sport and Exercise Sciences, Chelsea School Research Centre, Welkin Research Laboratories, University of Brighton, Eastbourne, BN20 7SP, UK.
The purpose of this study was to examine the effects of acute protein ingestion on the recovery of muscle function and markers of muscle damage in the 72 h post eccentric-exercise. Nine recreationally active males recorded quadriceps maximum isometric voluntary contraction (MVC), peak 5 s power output (PPO), and perceived muscle soreness. Plasma creatine kinase (CK) and protein carbonyl (PC) content were measured prior to exercise. Delayed-onset muscle soreness (DOMS) was induced by a 30 min downhill run (-10 degrees ) at a target intensity of 75% age-predicted heart rate maximum, immediately followed by ingestion of 100 g protein (containing 40 g essential amino acids; PRO) or placebo (CON) solution. The pre-exercise measures were re-taken in the subsequent 24, 48, and 72 h. CK, PC, and perceived muscle soreness increased significantly following exercise and with each supplement at 24 h. PC and muscle soreness remained elevated at 48 and 72 h (p < style="font-weight: bold;">

Conclusion: Ingestion of a single post-exercise protein mixture increases the rate of force and power restoration at 48 h, suggesting potential for protein as an ergogenic aid during the DOMS period.

My Notes: Be sure to have some protein and carbs around your training time!

Caffeine consumption amongst British athletes following changes to the 2004 WADA prohibited list.

Chester N, Wojek N. Research Institute for Sport and Exercise Sciences, Liverpool John Moores University, Liverpool, United Kingdom. n.chester@ljmu.ac.uk This study was undertaken to examine self-reported caffeine consumption and reasons for its use, amongst UK athletes, following its removal from the 2004 World Anti-Doping Agency (WADA) Prohibited List. A convenience sample of track and field athletes (n = 193) and cyclists (n = 287) completed a postal or Web-based questionnaire. Messages were posted on athletics and cycling club Web sites and mailing lists to direct athletes to the Web-based questionnaire. Postal questionnaires were distributed at domestic sporting events. A higher proportion of cyclists (59.9 %) compared with track and field athletes (32.6 %) consumed caffeine to enhance performance (p < p =" 0.031)" p =" 0.010)" style="font-weight: bold;">
Conclusion:Results revealed that amongst UK athletes, the intention to use caffeine as an ergogenic aid was high, and that use was more widespread and accepted in competitive sport, especially at elite level, when compared to recreational sport.

Ergogenic effects of low doses of caffeine on cycling performance.

Jenkins NT, Trilk JL, Singhal A, O'Connor PJ, Cureton KJ. Department of Kinesiology, University of Georgia, Athens, GA 30602, USA. The purpose of this experiment was to learn whether low doses of caffeine have ergogenic, perceptual, and metabolic effects during cycling. To determine the effects of 1, 2, and 3 mg/kg caffeine on cycling performance, differentiated ratings of perceived exertion (D-RPE), quadriceps pain intensity, and metabolic responses to cycling exercise, 13 cyclists exercised on a stationary ergometer for 15 min at 80% VO, then, after 4 min of active recovery, completed a 15-min VO2peak performance ride 60 min after ingesting caffeine or placebo. Work done (kJ/kg) during the performance ride was used as a measure of performance. D-RPE, pain ratings, and expired-gas data were obtained every 3 min, and blood lactate concentrations were obtained at 15 and 30 min. Compared with placebo, caffeine doses of 2 and 3 mg/kg increased performance by 4% (95% CI: 1.0-6.8%, p = .02) and 3% (95% CI: -0.4% to 6.8%, p = .077), respectively. These effects were ergogenic, on average, but varied considerably in magnitude among individual cyclists. There were no effects of caffeine on D-RPE or pain throughout the cycling task. Selected metabolic variables were affected by caffeine, consistent with its known actions.

Conclusion: The authors conclude that caffeine preparations of 2 and 3 mg/kg enhanced performance, but future work should aim to explain the considerable interindividual variability of the drug's ergogenic properties.

Potential ergogenic effects of l-arginine against oxidative and inflammatory stress induced by acute exercise in aging rats.

Huang CC, Tsai SC, Lin WT. Agricultural Biotechnology Research Center, Academia Sinica, Taipei 115, Taiwan, ROC. In this study, we report protective effects of dietary l-arginine (l-Arg) supplementation against oxidative stress and inflammation in aging rats during exhaustive exercise. Thirty 18-month-old male Sprague-Dawley rats were randomly divided into four groups: sedentary control (SC); sedentary control with l-Arg treatment (SC+Arg); exhaustive exercise (E); and exhaustive exercise with l-Arg treatment (E+Arg). Rats in groups SC+Arg and E+Arg received a 2% l-Arg diet. Rats in groups E and E+Arg performed an exhaustive running test on a treadmill. The mean duration of exercise differed significantly between groups E and E+Arg (51+/-6 versus 63+/-3min). Results showed significant increases in xanthine oxidase (XO) and myeloperoxidase (MPO) activities and in lipid peroxidation end-product (malondialdehyde, MDA) levels of myocardial, muscular, hepatic, pulmonary, and renal tissues of exercised rats compared with SC and SC+Arg rats. The increased XO and MPO activities and MDA levels significantly decreased in exercised rats that were fed a diet supplemented with l-Arg. We also found that l-Arg supplementation prevented exhaustive exercise-induced elevations of plasma aminotransferase activity, and lactate and uric acid levels in aging rats.

Conclusion: These findings suggest that l-Arg supplementation enhances exercise capacity and protects against oxidative damage and inflammatory responses caused by exhaustive exercise in aging rats.

My Notes: Keep in mind that this in our fury friends and human data on this is limited (translation--save your money for now on L Arginine)

Fish Oil and Stroke? More Fishy Stuff from Japan

I am on a fish oil kick lately with all the new research coming out. Here is another one! I put my thoughts at the end.

Reduction in the recurrence of stroke by eicosapentaenoic acid for hypercholesterolemic patient: subanalysis of the JELIS trial [Stroke. 2008]

Stroke. 2008 Jul;39(7):2052-8. Epub 2008 May 1.

Reduction in the recurrence of stroke by eicosapentaenoic acid for hypercholesterolemic patients: subanalysis of the JELIS trial. Tanaka K, Ishikawa Y, Yokoyama M, Origasa H, Matsuzaki M, Saito Y, Matsuzawa Y, Sasaki J, Oikawa S, Hishida H, Itakura H, Kita T, Kitabatake A, Nakaya N, Sakata T, Shimada K, Shirato K; JELIS Investigators, Japan.

BACKGROUND AND PURPOSE: The JELIS trial examined the preventive effect of eicosapentaenoic acid (EPA) against coronary artery diseases. Hypercholesterolemic patients received statin only (no EPA group: n=9319) or statin with EPA (EPA group: n=9326) for around 5 years. EPA significantly suppressed the incidence of coronary events in previous analysis. Herein, we investigated the effects of EPA on the primary and secondary prevention of stroke.

METHODS: We conducted a subanalysis of JELIS with respect to stroke incidence in the primary and secondary prevention subgroups defined as those without and with a prior history of stroke using Cox proportional hazard ratios, adjusted for baseline risk factor levels.

RESULTS: As for primary prevention of stroke, this occurred in 114 (1.3%) of 8862 no EPA group and in 133 (1.5%) of 8841 EPA group. No statistically significant difference in total stroke incidence (Hazard Ratio, 1.08; 95% confidence interval, 0.95 to 1.22) was observed between the no EPA and the EPA groups. In the secondary prevention subgroup, stroke occurred in 48 (10.5%) of 457 no EPA group and in 33 (6.8%) of 485 EPA group, showing a 20% relative reduction in recurrent stroke in the EPA group (Hazard Ratio, 0.80; 95% confidence interval, 0.64 to 0.997).

CONCLUSIONS: Administration of highly purified EPA appeared to reduce the risk of recurrent stroke in a Japanese population of hypercholesterolemic patients receiving low-dose statin therapy. Further research is needed to determine whether similar benefits are found in other populations with lower levels of fish intake.

My Notes: In general I am not a huge fan of subanalysis since statistically speaking you can end up with some weaker conclusions, but still evidence that the fish oil EPA (the other fish oil is DHA) are healthy. It should also be noted that these patients were on a statin drug (to lower cholesterol), so it is unclear if you are NOT on a statin if the results would be similar.