ACSM update and new hydrolyzed protein study

Greetings from Seattle WA. I just have a sec here due to limited internet access and more things to do yet today; but wanted to get this brand new study out to all of you.

Jodie and I just finished an amazing breakfast here by our kind hosts. Fresh espresso, pumpkin pancakes and an omelet with red pepper and roasted garlic. Yummmmmy.

ACSM was killer and tons of info coming soon (soon being early this coming week as I may not have Internet access until then). I cut down on my notes this year and only have 20 pages.

Dave Barr and I saw a killer lecture from Dr. Stu Phillips about testosterone levels and training--short version is that if you are in the normal range, being high or low will NOT accelerate or alter muscle size or strength gains (this excludes the very very low end and the very very high end--those using exogenous testosterone). Exclusive updates to my newsletter group too (thanks for your patience).

Here is the study

Am J Clin Nutr. 2009 May 27, 2009

Ingestion of a protein hydrolysate is accompanied by an accelerated in vivo digestion and absorption rate when compared with its intact protein.

Koopman R, Crombach N, Gijsen AP, Walrand S, Fauquant J, Kies AK, Lemosquet S, Saris WH, Boirie Y, van Loon LJ.

BACKGROUND: It has been suggested that a protein hydrolysate, as opposed to its intact protein, is more easily digested and absorbed from the gut, which results in greater plasma amino acid availability and a greater muscle protein synthetic response.

OBJECTIVE: We aimed to compare dietary protein digestion and absorption kinetics and the subsequent muscle protein synthetic response to the ingestion of a single bolus of protein hydrolysate compared with its intact protein in vivo in humans.

DESIGN: Ten elderly men (mean +/- SEM age: 64 +/- 1 y) were randomly assigned to a crossover experiment that involved 2 treatments in which the subjects consumed a 35-g bolus of specifically produced l-[1-(13)C]phenylal anine-labeled intact casein (CAS) or hydrolyzed casein (CASH). Blood and muscle-tissue samples were collected to assess the appearance rate of dietary protein-derived phenylalanine in the circulation and subsequent muscle protein fractional synthetic rate over a 6-h postprandial period.

RESULTS: The mean (+/-SEM) exogenous phenylalanine appearance rate was 27 +/- 6% higher after ingestion of CASH when compared with CAS (P < p =" 0.10)." style="font-weight: bold;">CONCLUSIONS: Ingestion of a protein hydrolysate, as opposed to its intact protein, accelerates protein digestion and absorption from the gut, augments postprandial amino acid availability, and tends to increase the incorporation rate of dietary amino acids into skeletal muscle protein.

Performance Research for May: Protein Synthesis: Leucine and Layne Norton

Greetings! Some very cool studies below for yas and I apologize that I don't have time to add my comments per normal, but if there are any questions post them in the comments and I will get back to you as soon as I can.

Jodie and I are headed out super early tomorrow AM for Ryan Lee's Ozworth conference on business stuff for 3 days. It should be very interesting and I am looking forward to learning as much as I can so I can better help all of you! If you are there, please come up and say hi! If I miss you, email me at my normal address with the title URGENT and my assistant will call me with your contact information.

If you have sent an email, I will get back to you soon, but it probably won't be until next week. I know I probably said that last week too, but I will get back to you at some point.

The first study I need to send a huge congrats out to Layne Norton for getting it published! If you have not checked out his website, click on it below.

Biolayne
(for some reason my computer spits at me about the link, but it worked earlier today)


I know first hand how much effort goes into publishing studies! You can listen to Layne himself and a great discussion about protein on Super Human Radio below. Excellent info and interview

Super Human Radio Show - # 273 - BREAKING NEWS - Which Protein Source Builds More Muscle
Monday, March 16, 2009 1:00 PM

From http://www.superhumanradio.com/rss/show_podcast.xml


Nutrient Physiology, Metabolism, and Nutrient-Nutrient Interactions

The Leucine Content of a Complete Meal Directs Peak Activation but Not Duration of Skeletal Muscle Protein Synthesis and Mammalian Target of Rapamycin Signaling in Rats1,2
Layne E. Norton3,*, Donald K. Layman3, Piyawan Bunpo5, Tracy G. Anthony5, Diego V. Brana4 and Peter J. Garlick3,4

J. Nutr. (April 29, 2009)


3 Division of Nutritional Sciences, Department of Food Science and Human Nutrition 4 Department of Animal Sciences University of Illinois at Urbana-Champaign, Urbana, IL 61801 5 Department of Biochemistry and Molecular Biology, Indiana University School of Medicine, Evansville, IN 47712

This study examined the impact of leucine (Leu) derived from complete meals on stimulation of skeletal muscle protein synthesis (MPS). Expt. 1 examined time course changes in translation initiation and MPS after a meal. Male rats (~300 g) were trained for 5 d to eat 3 meals/d providing 20, 50, and 30% of energy from whey protein, carbohydrates, and fats, respectively. Plasma and skeletal muscle were collected at time 0 (baseline) after 12 h of food deprivation and then at 45, 90, 135, 180, and 300 min after a 4-g meal.

Plasma Leu increased at 45 min and remained elevated through 180 min. MPS peaked at 45–90 min and returned to baseline by 180 min.

Plasma Leu correlated with phosphorylation of ribosomal protein p70 S6 kinase (r = 0.723; P < r =" 0.773;" r =" 0.608;" style="font-weight: bold;">CONCLUSION These studies demonstrate that peak activation but not duration of MPS is proportional to the Leu content of a meal.



Stimulation of muscle anabolism by resistance exercise and ingestion of leucine plus protein.

Tipton KD, Elliott TA, Ferrando AA, Aarsland AA, Wolfe RR. Metabolism Unit, Shriners Hospitals for Children, University of Texas Medical Branch, Galveston, TX 77555, USA.


Leucine is known to stimulate muscle protein synthesis and anabolism. However, evidence for the efficacy of additional leucine to enhance the response of muscle anabolism to resistance exercise and protein ingestion is unclear. Thus, we investigated the response of net muscle protein balance to ingestion of additional leucine with protein in association with resistance exercise. Two groups of untrained subjects performed an intense bout of leg resistance exercise following ingestion of 1 of 2 drinks: flavored water (PL); or 16.6 g of whey protein + 3.4 g of leucine (W+L). Arteriovenous amino acid balance across the leg was measured to assess the anabolic response of muscle in each group.


Arterial amino acid concentrations increased in response to ingestion of W+L. Amino acid concentrations peaked between 60 and 120 min after ingestion, and then declined to baseline values. Valine concentration decreased to levels significantly lower than baseline. Net balance of leucine, threonine, and phenylalanine did not change following PL ingestion, but increased and remained elevated above baseline for 90-120 min following W+L ingestion. Leucine (138 +/- 37 and -23 +/- 23 mg), phenylalanine (58 +/- 28 and -38 +/- 14 mg), and threonine (138 +/- 37 and -23 +/- 23 mg) uptake was greater for W+L than for PL over the 5.5 h following drink ingestion.


CONCLUSION: Our results indicate that the whey protein plus leucine in healthy young volunteers results in an anabolic response in muscle that is not greater than the previously reported response to whey protein alone.

My notes: Ok, I could not resist. Looks like if you are using protein high in BCAAs and leucine, that EXTRA leucine may not be beneficiail (although does not appear to be harmful, unless you count money going out of your wallet as harmful)

The balancing act between the cellular processes of protein synthesis and breakdown: exercise as a model to understand the molecular mechanisms regulating muscle mass.


Rasmussen BB, Richter EA. Univ. of Texas Medical Branch, Dept. of Physical Therapy. Div. of Rehabilitation Sciences, 301 Univ. Blvd., Galveston, TX 77555-1144. blrasmus@utmb).

No Abstract Available.

Nutritional and contractile regulation of human skeletal muscle protein synthesis and mTORC1 signaling.

Drummond MJ, Dreyer HC, Fry CS, Glynn EL, Rasmussen BB. Univ. of Texas Medical Branch, Dept. of Physical Therapy, Div. of Rehabilitation Sciences, 301 Univ. Blvd. Galveston, TX 77555-1144. blrasmus@utmb.edu).


In this review we discuss current findings in the human skeletal muscle literature describing the acute influence of nutrients (leucine-enriched essential amino acids in particular) and resistance exercise on muscle protein synthesis and mammalian target of rapamycin complex 1 (mTORC1) signaling. We show that essential amino acids and an acute bout of resistance exercise independently stimulate human skeletal muscle protein synthesis.


It also appears that ingestion of essential amino acids following resistance exercise leads to an even larger increase in the rate of muscle protein synthesis compared with the independent effects of nutrients or muscle contraction. Until recently the cellular mechanisms responsible for controlling the rate of muscle protein synthesis in humans were unknown. In this review, we highlight new studies in humans that have clearly shown the mTORC1 signaling pathway is playing an important regulatory role in controlling muscle protein synthesis in response to nutrients and/or muscle contraction.


CONCLUSION: We propose that essential amino acid ingestion shortly following a bout of resistance exercise is beneficial in promoting skeletal muscle growth and may be useful in counteracting muscle wasting in a variety of conditions such as aging, cancer cachexia, physical inactivity, and perhaps during rehabilitation following trauma or surgery.

Dysfunctional Exercise Cues at XL Athlete (aka How to Cue Exercise Correctly)

I recently wrote an article about applying neurology to exercise cues. The full article is at

XL Athlete Dysfunctional Exercise Cues By Mike T Nelson

Special thanks to Cal Dietz for publishing in and editing my typos by Jonathon Janz, MS, CSCS, USAW

Below is the start of the article

If most agree that training full body
exercises (dead lifts, bench press, KB Swing,
etc) is better than isolating body parts for
the purpose of training athletes, why do
most coaches still cue athletes via body
parts (squeeze those lats, etc)?
For those that don't want to read any further,
here is the crazy thought:
Cue them by the movement you want them to
do and/or do an exercise to allow better
execution.
Ok, you can stop reading now. If you want
more details, down the rabbit hole we go!

Head over to XL Athlete and read the full article (click below) and put any discussion points/ experience/ comments in general here on my blog and I will reply to them.

XL Athlete Dysfunctional Exercise Cues By Mike T Nelson

There are tons and tons of great things on the XL Athlete site, so be sure to check out their main page below

XL Athlete
Rock on
Mike T Nelson

Performance Research for April : Fat Loss and Exercise part 1

Two-fer and Twitter!
It is a 2 for 1 Friday! I was up at 4:20am today to head for the lab for some more testing in the Energy Drink study, so I am feeling a bit brain dead between Exercise Physiology labs while trying to stay away from the coffee as long as I can; so I figured it would be a great time to kick out some new studies for ya. Yes, I do read studies to relax. Scary I know.

Twitter
If you are interested in what I am doing, you can follow me at Twitter. I will have random updates and even new studies I am reading weeks before they show up here (and some never make it that far) and other tips. Feel free to hit me up there with anything you want to see also!

Click the link below and then hit the "follow" button below my mug shot.

http://twitter.com/MikeTNelson

On to the studies on Fat Loss and Exercise

Influences of a dietary supplement in combination with an exercise and diet regimen on adipocytokines and adiposity in women who are overweight.

Fragala MS, Kraemer WJ, Volek JS, Maresh CM, Puglisi MJ, Vingren JL, Ho JY, Hatfield DL, Spiering BA, Forsythe CE, Thomas GA, Quann EE, Anderson JM, Hesslink RL Jr. Human Performance Laboratory, Department of Kinesiology, University of Connecticut, Storrs, CT, 06269, USA.


The influence of a proprietary blend of modified cellulose and cetylated fatty acids (Trisynextrade mark, Imagenetix, Inc., San Diego, CA 92127, USA) on adipocytokine and regional body composition responses to a weight loss program was examined.

Twenty-two women (Supplement group (S) (n = 11): age = 36.8 +/- 7.2 years; weight = 87.1 +/- 6.2 kg; % body fat = 43.4 +/- 4.1; Placebo group (P) (n = 11): age = 38.3 +/- 6.8 years; weight = 86.9 +/- 4.7 kg; % body fat = 44.3 +/- 2.0) completed an 8-week placebo-controlled, double-blind study consisting of a caloric restricted diet and cardiovascular exercise.

Body composition and serum insulin, leptin, and adiponectin were assessed at pre-, mid-, and post-intervention.

From pre- to post-intervention, significant decreases (P < class="blsp-spelling-error" id="SPELLING_ERROR_31">leptin (S: 28.3 +/- 3.5-16.2 +/- 2.6 ng ml(-1); P: 29.4 +/- 3.2-19.9 +/- 1.1 ng ml(-1)) (P < class="blsp-spelling-error" id="SPELLING_ERROR_34">mU l(-1); P: 7.7 +/- 0.9-5.1 +/- 0.3 mU l(-1)).

Serum adiponectin increased (P < class="blsp-spelling-error" id="SPELLING_ERROR_37">microg ml(-1): 12.6 +/- 2.0-21.8 +/- 3.1 microg ml(-1)) (P < style="font-weight: bold;">

CONCLUSION: Supplementation with a proprietary blend of modified cellulose and cetylated fatty acids during an 8-week weight loss program exhibited favorable effects on adipocytokines and regional body composition.

My Notes: Interesting idea for a study, but while the results were statistically significant, dropping 1% of body fat over 8 weeks is not much. Even if you were 400 lbs that would only be 4 lbs. Again, statistically significant does not mean REAL world significant. Perhaps if you are a competitive bodybuilder in the single digits for body fat and you are looking to drop a few more pounds, than 1 lbs a week is great. These subjects were far from that group though.

Adiponectin is a "good guy" and we actually want higher levels of it, was shown here.

Speaking of it.......

Adipocytokine and ghrelin levels in relation to bone mineral density in physically active older women: longitudinal associations.

Jürimäe J, Kums T, Jürimäe T. Institute of Sport Pedagogy and Coaching Sciences Institute of Exercise Physiology and Physiotherapy, Centre of Behavioural and Health Sciences, University of Tartu, Tartu, Estonia. jaakj@ut.ee


PURPOSE: We investigated the relationship between the decrease in bone mineral mass (BMC) and bone mineral density (BMD) values with baseline adipocytokine and ghrelin concentrations in physically active postmenopausal women.

METHODS: Leptin, adiponectin, ghrelin, BMC, BMD and different body composition values were measured in 35 women (age: 69.7+/-6.0 years) before and after a 12-month prospective study period.

RESULTS: Significant (P<0.05) class="blsp-spelling-error" id="SPELLING_ERROR_58">FFM) (by 2.56%) and BMC (by 1.63%) and increases in adiponectin (by 14.8%) were seen in older females as a result of the study period. The independent variables that were associated with decreases in total BMC were baseline fat mass (FM) and adiponectin explaining 30.6% (R(2)x100) of the total variance. In another model, baseline FFM and leptin were the independent variables that explained 20.6% (P<0.05) class="blsp-spelling-error" id="SPELLING_ERROR_65">BMD value. The variables that were associated with decreases in femoral neck BMD were FM and leptin (R(2)=0.102; P<0.05), class="blsp-spelling-error" id="SPELLING_ERROR_68">adiponectin in the model with decreases in lumbar spine BMD as the dependent variable, and accounted for 13.1% (P<0.05) class="blsp-spelling-error" id="SPELLING_ERROR_70">BMD variance.

CONCLUSIONS: Initial adiponectin concentration together with specific body composition characteristics predicted loss in bone mineral mass and lumbar spine bone mineral density values, while initial leptin concentration together with specific body composition parameters determined the loss in total and femoral neck bone mineral density values in physically active older women.

My notes: Keep in mind that this is an ASSOCIATION study which means that "Hey, we saw this and this!" It does NOT mean that "This CAUSED that"

A classic example is if you observe a large fire and see tons of fire trucks there. You could INcorrectly assume that the huge number of fire trucks there CAUSED the fire (which would be untrue).

Having said all that, I am interested as we start to uncover how the body is all interconnected. It makes sense that if we have more muscle and muscle pulls on bone, great muscle mass means greater stress on the bones (from the shear weight and more likely the higher forces exerted on the bone).

Beyond that, there is some early data showing a correlation between bone and fat loss and this study provides a little more data in the area as it was looking at hormone level.

Supervised exercise versus non-supervised exercise for reducing weight in obese adults.

Nicolaï SP, Kruidenier LM, Leffers P, Hardeman R, Hidding A, Teijink JA. Department of Vascular Surgery, Atrium medical centre Parkstad Heerlen, The Netherlands j.a.kragten@wcnnet.nl.


AIM: The prevalence of obesity is rising. Because obesity is positively associated with many health related risks and negatively associated with life expectancy this is a threat to public health. Physical exercise is a well known method to lose fat mass. Due to shame of their appearance, bad general condition and social isolation, starting and continuing physical exercise tends to be problematic for obese adults. A supervised training program could be useful to overcome such negative factors. In this study we hypothesized that offering a supervised exercise program for obese adults would lead to greater benefits in body fat and total body mass reduction than a non-specific oral advice to increase their physical activity.


METHODS: Thirty-four participants were randomised to a supervised exercise program group (N.=17) and a control group (N.=17). Fifteen candidates in the intervention group and 12 in the control group appeared for baseline measurements and bought an all inclusive sports pass to a health club for Euro 10, per month. The control group just received the oral advice to increase their physical activity at their convenience. The supervised exercise group received biweekly exercise sessions of 2 hours with an estimated energy expenditure of 2 500 kJ per hour. Both groups received no dietary advice. RESULTS: After 4 months the overall decrease in body mass in the intervention group was 8.0 kg (SD 6.2) and the decrease in body fat was 6.2 kg (SD 4.5). The control group lost 2.8 kg overall (SD 4.2) and the decrease in body fat was 1.7 kg (SD 3.1). Correction for differences between groups in gender and age by multiple linear regression analysis showed significantly greater loss of total body mass (P = 0.001) and fat mass (P =0.002) in the intervention group compared with the control group.


CONCLUSIONS: Stimulation of physical activity alone seems to result in a slight short term body mass and fat mass reduction in obese adults who are eager to lose weight. Supervised exercise under supervision of a qualified fitness instructor leads to a larger decrease.

My Notes: Part of me is sad that we even have to do studies like this, but they are good to have.

Once again it goes to show you that if you want RESULTS get a PROFESSIONAL to help you!

If you get in trouble, are you going to try to represent yourself in court--I sure hope not! Do you try to diagnose yourself when you have a serious health issue--again, I hope not. So why do you think you can design and even further FOLLOW your own nutrition and exercise plan? If you want serious results, you need to get professional help.

Rock on!
Mike T Nelson

Active Release Technique (ART), Z Health, Hands on Work (Massage, Guided Exericse)

What are your thoughts about ART?

This was a good question that I received about 3 times in the past week, so I thought I would address it here.

It is a general question, so I will answer it in relation to general prinicples. Again, everything needs to be custom to the athletes that you work with of course.

For more info, click the links below

Get Off the Foam Roller

Myth Busters-Painful Soft Tissue Work

Some have believed based on my posts above that I am against soft tissue/hands on work; and that is not true at all. I am against PAINFUL soft tissue work!

All of the ART therapists that I have met so far have been great and extremely knowledgeable. Some do painful soft tissue work and others do not (although they are much less common). I don't believe pain is needed to get a result and will actually diminish your results. You are normally seeing an ART person to get out of pain or change a motor pattern/pain.

Don't try to blow up the safe when you just need the correct combination to open the door.

Here is another great post by Carl Valle at Elite Track and my response to it.

Soft Tissue Therapy by Carl Valle (click the title to open it)


My response to Carl.

Hi there Carl! Thanks for the kinds words as it means a lot coming from someone such as yourself.

In relation to experience with athletes that is an excellent point. To date, I have done a fair amount of Z Health sessions (I do have the exact number documented and not pulled out of thin air if you need further info).

Note that when I say Z Health this may apply to dynamic joint mobility work, visual testing/movements, vestibular work or even hands on work (which means that I am holding
tissue/joint/muscle in a specific orientation while they perform an exercise).

I agree that most of these are not what would be considered high level athletes and more weekend warriors types. I was able do a session with a recent Olympic competitor and was able to get her out of pain for the first time in years (see link below)

Z Health and Marathon Running

The same principles would apply to high level athletes.

I agree 100% that soft tissue work done correctly can have HUGE changes for people. No question about that!

You point about most businesses is a good one. I do run a business in the private sector.

Clients/athletes come to a professional in the field for results. My guarantee is that if I can’t get your pain to less than a 2 on a 1-10 scale in ONE session, it is FREE. No results=no money for me=out of business.

Down with foam rollers! Preach on.

Yes, there is research on eccentric stimuli to help encourage remodeling, esp in the case of
tendonOSIS as you know. I like to think upstream—-what causes tension on the muscles/tendons?

Control from the nervous system, so if we can alter that signal, over time the structures will adapt.

Carl said “..but the direct approach WITH motor changes and other elements is a full approach.”

Yes! I have had cases where I’ve needed to do hands on (touch an athlete just as you would touch them to guide them during an exericse) to get a result. In one specific case I held the hamstrings in a specific orientation with the athlete doing an opposite elbow circle (joint mobility), with her head turned to the right and eyes in the up position.

Her hamstrings worked much better afterward and total time of the drill was about 1 minute (getting to that point was about 40 minutes in that case though). She had to follow up and do a similar drill (without hands on work) 3xs a day for about 3-4 weeks for it to “stick”—there is never a free lunch

In general, I do the minimal approach to get the maximal results. Precise joint mobility work seems to get me there about 70% of the time ( I mean 72.8958859% of the time, hehee). The more times I work with athletes and as their movement progresses, the more other work they will need—hands on (guided exercises), visual (eyes held in a specific position), and vestibular (head motions) ; but with all things “it depends” as I may skip around depending on the client. I like to start simple and then only add complexity when the simple looking things do not work.


I hope that answers the ART question!

Any follow up points, thoughts, clarifications, please post them in the comments below.
Thanks!
Mike T Nelson

Crazy Mobility-- Ginastica Natural

Very interesting movements. I tried really hard to not make monkey noises during part of it since I would get even more crazy looks than normal.

Thanks to Rick for sending this one to me!

Just a reminder that I will be on iron radio this Friday, so get your questions into them and tune in
Mike T Nelson on Iron Radio-click here

Rock on
Mike T Nelson

Fear and Learning part 2

I had some great questions about the post below regarding fear and learning. Still working on finding someone to video the presentations and may be able to round up some other presenters.

If you or anyone you know can shoot a DVD for a reasonable price, drop a note in the comments or email me directly at michaelTnelson AT yahoo DOT com.

See this post below for background:

Erasing Human Fear Response? New Study

Here is a condensed, bare bones outline.

Higher tension = greaer potential for higher threat (fear)= increased amygdala response, so more "fear mediated" learning.

Fear mediated learning works, but at a high cost (more collateral damage)

Extreme case is post traumatic stress disorder. Can we block "collateral damage" with beta blockers? The study referenced in the blog post above says yes.

Perhaps decreased heart rate (HR) could have a similar effect? Is the combination of increased HR and adrenaline the mechanism to "burn it in"?

Summary
Less threat (fear) + positive cues= more dopamine= increased neuro chunking = better motor learning (cool study showing that dopamine was required for chunking, blocked it with drugs and no chunking)

For those that don't know--chunking is the ability to combine more "primitive" motor movements into a more complicated task; so it is critical for motor learning.

Effects on Pain?
Being in chronic pain tends to mediate more fear based learning.

You need to be able to move without pain and then not to EXPECT pain with movements.

Thoughts? Make any sense?
Rock on
Mike T Nelson

An Important Lesson and Performance Research for March: Protein Synthesis part 1

Greetings from screwball weather Minnesota. It has been stupid cold the past few days (stupid cold= below zero temps in the AM).

Yesterday the sun was out in the evening and I could not take being inside any more. So I did some deadlifts and KB snatches (Tactical Strength Challenge prep) in my garage with the door open so I could see the sun. The garage temp dropped to 17 F then, so I must either be a) nuts b) completely sun deprived or most like c) both. Nothing like seeing your breath.

In this issue

• What can we learn from caterpillars?
• More research on muscle protein synthesis (aka building muscle)

I need to thank my buddy Craig Keaton at The Movement in TX for sending this one along. If you are in Texas, get your butt over to his place and tell him I sent ya (I get paid nothing for sending clients to him).

Don't Follow The Follower

Processionary caterpillars travel in long, undulating lines, one creature behind the other. Jean Hanri Fabre, the French entomologist, once lead a group of these caterpillars onto the rim of a large flowerpot so that the leader of the procession found himself nose to tail with the last caterpillar in the procession, forming a circle without end or beginning.

Through sheer force of habit and, of course, instinct, the ring of caterpillars circled the flowerpot for seven days and seven nights, until they died from exhaustion and starvation. An ample supply of food was close at hand and plainly visible, but it was outside the range of the circle, so the caterpillars continued along the beaten path.

People often behave in a similar way. Habit patterns and ways of thinking become deeply established, and it seems easier and more comforting to follow them than to cope with change, even when that change may represent freedom, achievement, and success.

Earl Nightingale
From The Essence of Success
Don't Follow The Follower

On to the studies!

Cardioprotection requires taking out the trash.

Gottlieb RA, Finley KD, Mentzer RM Jr. The BioScience Center, San Diego State University, 5500 Campanile Drive, San Diego, CA, 92182-4650, USA, robbieg@sciences.sdsu.edu.


Autophagy is a critical cellular housekeeping process that is essential for removal of damaged or unwanted organelles and protein aggregates. Under conditions of starvation, it is also a mechanism to break down proteins to generate amino acids for synthesis of new and more urgently needed proteins. In the heart, autophagy is upregulated by starvation, reactive oxygen species, hypoxia, exercise, and ischemic preconditioning, the latter a well-known potent cardioprotective phenomenon.


The observation that upregulation of autophagy confers protection against ischemia/reperfusion injury and inhibition of autophagy is associated with a loss of cardioprotection conferred by pharmacological conditioning suggests that the pathway plays a key role in enhancing the heart's tolerance to ischemia. While many of the antecedent signaling pathways of preconditioning are well-defined, the mechanisms by which preconditioning and autophagy converge to protect the heart are unknown.


CONCLUSION: In this review we discuss mechanisms that potentially underlie the linkage between cardioprotection and autophagy in the heart.

My Notes: Ischemic (meaning no oxygen) preconditioning helps protect the heart. This process involves stopping blood (and therefore oxygen) to the heart for a very SHORT period of time. If that process goes on too long it becomes bad and is known as a heart atack (MI for you geeks).
I wonder if this happens in skeletal muscle also? Does the "pump" you get from lifting (which is cutting down on some blood flow to the muscle during contraction) help protect muscles long term?

AMPK in contraction-regulation of skeletal muscle metabolism: necessary and/or sufficient?

Jensen TE, Wojtaszewski JF, Richter EA. Molecular Physiology Group, Copenhagen Muscle Research Centre, Section of Human Physiology, Department of Exercise and Sport Sciences, University of Copenhagen, Denmark.


In skeletal muscle, the contraction-activated heterotrimeric 5' AMP-activated protein kinase (AMPK) protein is proposed to regulate the balance between anabolic and catabolic processes by increasing substrate uptake and turnover in addition to regulating the transcription of proteins involved in mitochondrial biogenesis and other aspects of promoting an oxidative muscle phenotype.


Here, the current knowledge on expression of AMPK subunits in human quadriceps muscle and evidence from rodent studies suggesting distinct AMPK subunit expression-pattern in different muscle types is reviewed. Then, the intensity and time-dependence of AMPK-activation in human quadriceps and rodent muscle is evaluated. Subsequently, a major part of this review critically examines the evidence supporting a necessary and/or sufficient role of AMPK in a broad spectrum of skeletal muscle contraction-relevant processes.


CONCLUSION: These include glucose uptake, glycogen synthesis, post-exercise insulin-sensitivity, fatty acid uptake, intramuscular triacylglyceride hydrolysis, fatty acid oxidation, suppression of protein synthesis, proteolysis, autophagy and transcriptional regulation of genes relevant to promoting an oxidative phenotype.

My Notes: Sounds like a pretty important process if it is involved in all of that stuff. Think of AMPK as a "metabolic fuel gage"--just like the fuel gage on your car. Another new study related to this published just days ago in Nature below

AMPK regulates energy expenditure by modulating NAD⁺ metabolism and SIRT1 activity

And the last one for today, but it is a good one.

Differential stimulation of myofibrillar and sarcoplasmic protein synthesis with protein ingestion at rest and after resistance exercise.

Moore DR, Tang JE, Burd NA, Rerecich T, Tarnopolsky MA, Phillips SM. Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Ontario, Canada.


We aimed to determine whether there is a differential stimulation of the contractile myofibrillar and the cellular sarcoplasmic proteins after ingestion of protein and how this is affected by resistance exercise. Fasted (FAST) muscle protein synthesis was measured in seven healthy young men with a primed constant infusion of L-[ring-(13)C(6)]phenylalanine. Participants then performed an intense bout of unilateral resistance exercise followed by the consumption of 25 g of whey protein to maximally stimulate protein synthesis. In the rested (FED) leg myofibrillar (MYO) protein synthesis was elevated (P <> 0.05).

In contrast, MYO protein synthesis in the exercised (FED-EX) leg was stimulated above FAST at 1, 3 and 5 h (approximately 100, 216, and 229%, respectively; P < style="font-weight: bold;">

CONCLUSION: In conclusion, myofibrillar and sarcoplasmic protein synthesis are similarly, but transiently, stimulated with protein feeding. In contrast, resistance exercise rapidly stimulates and sustains the synthesis of only the myofibrillar protein fraction after protein ingestion. These data highlight the importance of measuring the synthetic response of specific muscle protein fractions when examining the effects of exercise and nutrition.

My Notes: Protein has effects just by itself to build bigger muscles, as does resistance training (weight lifting). The logical conclusion is

Protein + Heavy Weights= More muscle!

Rock on
Mike T Nelson

Z Health Tesimonial and Performance Research for March: Central Fatigue part 1

Z Health Testimonial Time!

My name is Gail Jensen and I've enjoyed strength training and its benefits for years. Recently, I was diagnosed with bone spurs and a herniated disc in my cervical spine. As a result, I was experiencing a significant loss of strength and endurance in my right tricep probably because one of the spurs is pinching a nerve. Surgery is an option but I am fearful of my future in strength training with such a drastic procedure. I decided to investigate my options and was referred to Mike Nelson by a friend whose opinion I value.

Mike is a Master in Z Health and I was fascinated with his insight into my problem(s)! The tricep problem was obvious at our session but Mike also discovered that my left glute and abs were not firing properly, either. He remedied the situation on the spot with the glute-ab issues and gave me an exercise regimen to help regain the strength in my tricep ( I have lost a fair amount of muscle mass) and my thumb and forefinger no longer tingle!

I have followed his advice religiously and I am making daily strength gains. I've had several days of relatively little pain and I feel much stronger! The pain has also subsided. Thanks, Mike! I also hope to take Z Health classes myself so I can recognize more fully the importance of the neuromuscular aspect of exercise.

Gail Jensen, Alexandria, Minnesota

Special thanks to Gail for making the long couple hour plus drive down and being diligent on doing her exercises. Awesome work Gail!! It is not always this "easy" but many times it is with the correct information/skills.

If you need more Z Health information or want to set up an appointment for yourself, see this link below and click this link Email Mike T Nelson

Z Health in Minnesota

On to the science! The series of new research on fatigue and why do muscles get tired blazes on.

Neuromuscular fatigue following high versus low-intensity eccentric exercise of biceps brachii muscle.

Gauche E, Couturier A, Lepers R, Michaut A, Rabita G, Hausswirth C. Laboratory of Biomechanics and Physiology, Research Department, National Institute of Sport and Physical Education, INSEP, 11 Avenue du Tremblay, 75012 Paris, France.


PURPOSE: This study investigated neuromuscular fatigue following high versus low-intensity eccentric exercise corresponding to the same amount of work.

METHODS: Ten volunteers performed two eccentric exercises of the elbow flexors: a high-intensity versus a low-intensity exercise. Maximal voluntary contraction torque and surface electromyography of the biceps brachii muscle were recorded before, immediately and 48h after exercises. Maximal voluntary activation level, neural (M-wave) and contractile (muscular twitch) properties of the biceps brachii muscle were analysed using electrical stimulation techniques.


RESULTS: Maximal voluntary contraction torque was significantly (P<0.01) style="font-weight: bold;">


CONCLUSION: High and low-intensity eccentric exercises with the same amount of work induced the same reduction in maximal strength capacities of the biceps brachii muscles. The magnitude of peripheral and central fatigue was very similar in both conditions.

My Notes: Interesting. I would not have guessed they would be the same in both conditions.

The Role of Impaired Mitochondrial Lipid Oxidation in Obesity.

Rogge MM.


Obesity represents a disruption in balancing fuel intake with energy expenditure in favor of energy conservation. Adiposity is known to be carefully regulated and, over time, highly resistant to major changes, raising questions about how energy homeostasis can become dysregulated in favor of fat accumulation. In obesity, the excess lipid accumulation represents a surfeit of energy, but those who are obese often experience rapid fatigue and decreased physical endurance, reflecting an energy deficiency. To develop an explanation for this apparent contradiction in energy homeostasis and the chronic overeating relative to energy used in obesity, a review of the literature was conducted.


The resulting model of obesity is based on a growing body of research demonstrating that altered mitochondrial energy production, particularly in skeletal muscles, is a major anomaly capable of setting off a chain of metabolic events leading to obesity. Alterations in skeletal muscle mitochondria distribution and their oxidative and glycolytic energy capacities in obesity are described. The metabolic responses of obese and normal individuals to exercise are contrasted, and the effects of weight loss on energy production are presented.


CONCLUSION: The effect of altered fat oxidation is considered in relation to energy regulation by the central nervous system and the development of major obesity comorbidities, including systemic inflammation, insulin resistance and diabetes, and cardiovascular disease. Recommendations for clinical intervention and additional research are proposed based on the model presented of impaired mitochondrial function in obesity.

My Notes: Look for more research in this area over the next several years as scientist dig deeper into this area. Remember, as Dr. Cobb likes to say "all the body, all the time" It is all connected!

Effect of endurance training on hypothalamic serotonin concentration and performance.

Caperuto EC, dos Santos RV, Mello MT, Costa Rosa LF. Department of Bioscience, Federal University of São Paulo, Baixada Santista, Brazil.


1. Serotonin is a neurotransmitter that modulates several functions, such as food intake, energy expenditure, motor activity, mood and sleep. Acute exhaustive endurance exercise increases the synthesis, concentration and metabolism of serotonin in the brain. This phenomenon could be responsible for central fatigue after prolonged and exhaustive exercise. However, the effect of chronic exhaustive training on serotonin is not known. The present study was conducted to examine the effect of exhaustive endurance training on performance and serotonin concentrations in the hypothalamus of trained rats.


2. Rats were divided into three groups: sedentary rats (SED), moderately trained rats (MOD) and exhaustively trained rats (EXT), with an increase of 200% in the load carried during the final week of training. 3. Hypothalamic serotonin concentrations were similar between the SED and MOD groups, but were higher in the EXT group (P < style="font-weight: bold;">

CONCLUSION: Thus, the present study demonstrates that exhaustive training increases serotonin concentrations in the hypothalamus, together with decreased endurance performance after inadequate recovery time. However, the mechanism underlying these changes remains unknown.

My Notes: Maybe this is the infamous "runners high?"

Performance Research for March: Fat Loss Exercise part 1

Greetings! I apologize for the fewer updates this week than normal. All is well, but tons and tons of stuff going on.

The Energy Drink study I am conducting for my PhD research at the U of MN is rolling on and I am over the half way point now, so that is awesome. A huge thanks to all that have volunteered so far and if any one is in the Minnesota area and is interested, drop me an email with the subject line "Energy Drink study"

I will have time to do more updates this weekend, but in the meantime here is some brand new research to drop some body fat, deflate that spare time and annihilate that muffin top.

Be sure to read my comments at the end of each one as always.

The main topics on this one are:

• Can certain types of exercise cause you to drop more fat from your stomach area?
• Nutrition and its importance--3 organizations agree on something?
  

On to the fat loss!


Effect of exercise intensity on abdominal fat loss during calorie restriction in overweight and obese postmenopausal women: a randomized, controlled trial.

Nicklas BJ, Wang X, You T, Lyles MF, Demons J, Easter L, Berry MJ, Lenchik L, Carr JJ. Section on Gerontology and Geriatric Medicine, J Paul Sticht Center on Aging, Department of Internal Medicine, Wake Forest University Health Sciences, Winston-Salem, NC.


Background: Exercise intensity may affect the selective loss of abdominal adipose tissue.

OBJECTIVE: This study showed whether aerobic exercise intensity affects the loss of abdominal fat and improvement in cardiovascular disease risk factors under conditions of equal energy deficit in women with abdominal obesity.

DESIGN: This was a randomized trial in 112 overweight and obese [body mass index (in kg/m(2)): 25-40; waist circumference > 88 cm], postmenopausal women assigned to one of three 20-wk interventions of equal energy deficit: calorie restriction (CR only), CR plus moderate-intensity aerobic exercise (CR + moderate-intensity), or CR plus vigorous-intensity exercise (CR + vigorous-intensity). The diet was a controlled program of underfeeding during which meals were provided at individual calorie levels ( approximately 400 kcal/d). Exercise (3 d/wk) involved treadmill walking at an intensity of 45-50% (moderate-intensity) or 70-75% (vigorous-intensity) of heart rate reserve. The primary outcome was abdominal visceral fat volume.


RESULTS: Average weight loss for the 95 women who completed the study was 12.1 kg (+/-4.5 kg) and was not different across groups. Maximal oxygen uptake (VO(2)max) increased more in the CR + vigorous-intensity group than either of the other groups (P < style="font-weight: bold;">However, changes in visceral fat were inversely related to increases in VO(2)max (P <>. Changes in lipids, fasting glucose or insulin, and 2-h glucose and insulin areas during the oral-glucose-tolerance test were similar across treatment groups.


CONCLUSION: With a similar amount of total weight loss, lean mass is preserved, but there is not a preferential loss of abdominal fat when either moderate- or vigorous-intensity aerobic exercise is performed during caloric restriction.

My notes: Pretty cool study done in a nice manner. It did show that by ONLY reducing what you shove in your pie hole, you may drop MUSCLE also---this is not ideal as you want to keep as much muscle as possible to keep your metabolic rate cranking.

It would be interesting to see if muscle was lost if the trial continued on longer, since they were not doing any weight training.

Weight training is a very powerful stimulus to tell your body to hold on to muscle. It does provide some evidence that if you can increase your VO2 max, you may drop more visceral fat. To quote, ".....changes in visceral fat were inversely related to increases in VO(2)max (P <>

Comparable reduction of the visceral adipose tissue depot after a diet-induced weight loss with or without aerobic exercise in obese subjects. A 12- week randomized intervention study.

Christiansen T, Paulsen S, Bruun J, Overgaard K, Ringgaard S, Pedersen S, Positano V, Richelsen B. T Christiansen, Department of Medicine and Endocrinology C, Aarhus University Hospital, Aarhus Sygehus, Aarhus, 8000, Denmark.


Objective: Weight loss with preferential effect on the visceral adipose tissue (VAT) depot could have important clinical benefits. In this study we investigated the independent and combined effect of regular exercise and diet induced weight loss on body fat distribution.

Design: Randomized control design of 1) Exercise-only (EXO-12-weeks of exercise without diet-restriction), 2) Hypocaloric-diet (DIO-8 weeks of very-low-energy-diet (VLED 600 kcal/d) followed by 4-weeks weight maintenance diet) and 3) Hypocaloric-diet and exercise (DEX-8 weeks VLED 800 kcal/d + a four-week weight maintenance diet combined with exercise throughout the 12-weeks). Subjects: 79 obese males and females were included.

Measurements: Body fat distribution was quantified by MRI-technology.

Results: In the EXO group, the weight loss (3.5 kg) and the relative reduction in VAT (18%) was significant lower as compared to the weight losses in the DIO and DEX groups (12.3 kg; p<0.01) r2="0.72;">

CONCLUSION: Exercise has no additional effects in reduction of the visceral adipose tissue depot, compared to the major effects of hypocaloric diet alone. In addition, the effects of exercise per se on visceral adipose tissue are relatively limited. The effects on the visceral adipose tissue depot are closely associated with changes in total fat mass.

My notes: Similar to the top study, this type of exercise does not seem to selectively burn more belly fat. It should be noted that a diet only of 800kcal per day is INSANELY low and probably explains why the diet only group did drop fat without exercise. If you can stay on a 800 kcal diet for more than 4 days and still function, my hat's off to you; but I sure as heck would not start there! Plus, who knows how much they cheated on the diet too.

Very cool that they used MRI to look at where the body fat may have been lost.

Nutrition and Athletic Performance.


It is the position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine that physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition. These organizations recommend appropriate selection of foods and fluids, timing of intake, and supplement choices for optimal health and exercise performance. This updated position paper couples a rigorous, systematic, evidence-based analysis of nutrition and performance-specific literature with current scientific data related to energy needs, assessment of body composition, strategies for weight change, nutrient and fluid needs, special nutrient needs during training and competition, the use of supplements and ergogenic aids, nutrition recommendations for vegetarian athletes, and the roles and responsibilities of the sports dietitian. Energy and macronutrient needs, especially carbohydrate and protein, must be met during times of high physical activity to maintain body weight, replenish glycogen stores, and provide adequate protein to build and repair tissue.


Fat intake should be sufficient to provide the essential fatty acids and fat-soluble vitamins and to contribute energy for weight maintenance. Although exercise performance can be affected by body weight and composition, these physical measures should not be a criterion for sports performance and daily weigh-ins are discouraged. Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise,maximize exercise performance, and improve recovery time. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses. Sports beverages containing carbohydrates and electrolytes may be consumed before, during, and after exercise to help maintain blood glucose concentration, provide fuel for muscles, and decrease risk of dehydration and hyponatremia. Vitamin and mineral supplements are not needed if adequate energy to maintain body weight is consumed from a variety of foods.


CONCLUSION: However, athletes who restrict energy intake, use severe weight-loss practices, eliminate one or more food groups from their diet, or consume unbalanced diets with low micronutrient density may require supplements. Because regulations specific to nutritional ergogenic aids are poorly enforced, they should be used with caution and only after careful product evaluation for safety, efficacy, potency, and legality. A qualified sports dietitian and, in particular, the Board Certified Specialist in Sports Dietetics in the United States, should provide individualized nutrition direction and advice after a comprehensive nutrition assessment.

My notes: I thought it was pretty rare that those 3 organizations actually agreed on all of this! In the interest of full disclosure, I am a member of ACSM (American College of Sport Medicine) and have presented at their annual meeting, but I had nothing to do with this paper.

I agree that the use of any ergogenic should be monitored and you need to know what you are putting in your body. If you are not sure, seek professional help by all means. Like all areas, some "experts" are amazing and some, well, they could use some help.

I am not convinced this area is more poorly enforced than any other area of sports nutrition though. They state quote "Vitamin and mineral supplements are not needed if adequate energy to maintain body weight is consumed from a variety of foods."


While I would agree with that, name me one athlete that eats a variety of foods day in and day out? They are darn hard to find and you have a better chance of seeing a spotted owl in the forest. A good multivitamin is cheap insurance, but it should NOT replace high quality food.

Any comments, bring 'em on
Rock on

Mike T Nelson
PhD (c), MSME, CSCS, RKC
Z Health Master Trainer

Performance Research for February: Protein Synthesis and Exercise Round 3

Kind of a "Duh" study below, but it is always nice to have research back up what we already "think" we know. I have my standard comments at the end as always.

I think it was Dr. Peter Lemon (someone correct me if I am wrong) that stated (paraphrasing here) "just because it is logical doesn't mean is physioloLOGICAL"

Just in case you need some music to get you through the reading of the following abstract, here is the new video from my boys Five Finger Death Punch. They got their name from a martial arts move. The first 35 seconds may not be work friendly if you are being watched, just a heads up.




Resistance exercise increases postprandial muscle protein synthesis in humans.

Witard OC, Tieland M, Beelen M, Tipton KD, van Loon LJ, Koopman R. School of Sport and Exercise Sciences, University of Birmingham, Birmingham, UNITED KINGDOM.


PURPOSE: We examined the impact of an acute bout of resistance-type exercise on mixed muscle protein synthesis in the fed state.

METHODS: After a standardized breakfast, 10 untrained males completed a single, unilateral lower-limb resistance-type exercise session. A primed, continuous infusion of l-[ring-C6]phenylalanine was combined with muscle biopsy collection from both the exercised (Ex) and the nonexercised (NEx) leg to assess the impact of local muscle contractions on muscle protein synthesis rates after food intake. Western blotting with phosphospecific and pan antibodies was used to determine the phosphorylation status of AMP-activated kinase (AMPK), 4E-binding protein (4E-BP1), mammalian target of rapamycin (mTOR), and p70 ribosomal protein S6 kinase (S6K1).


RESULTS: Muscle protein synthesis rates were approximately 20% higher in Ex compared with NEx (0.098% +/- 0.005% vs 0.083% +/- 0.002%.h, respectively, P <> 0.05).


CONCLUSION: We conclude that resistance-type exercise performed in a fed state further elevates postprandial muscle protein synthesis rates, which is accompanied by an increase in S6 and 4E-BP1 phosphorylation state.

My Notes: This study pretty much tells us what we know already, to build muscle you need to lift some darn weights! I wish they would have used TRAINED subjects for it, but it does give us some insights into the mechanisms behind it.

This was also interesting since it used subjects in a fed state, so they had eaten and were NOT fasted.

Performance Research for February: Protein Synthesis Round 2

Even more data for all you on how to stay "functional" and add muscle.

Off to the U of MN for some early morning testing on subject in my Energy Drink study.

Aging, exercise and muscle protein metabolism.

Koopman R, van Loon LJ. NUTRIM, Maastricht University.


Aging is accompanied by a progressive loss of skeletal muscle mass and strength, leading to the loss of functional capacity and an increased risk of developing chronic metabolic disease. The age-related loss of skeletal muscle mass is attributed to a disruption in the regulation of skeletal muscle protein turnover, resulting in an imbalance between muscle protein synthesis and degradation. As basal (fasting) muscle protein synthesis rates do not seem to differ substantially between the young and elderly, many research groups have started to focus on the muscle protein synthetic response to the main anabolic stimuli, i.e. food intake and physical activity. Recent studies suggest that the muscle protein synthetic response to food intake is blunted in the elderly.

The latter is now believed to represent a key factor responsible for the age-related decline in skeletal muscle mass. Physical activity and/or exercise stimulate post-exercise muscle protein accretion in both the young and elderly. However, the latter largely depends on the timed administration of amino acids and/or protein prior to, during, and/or after exercise. Prolonged resistance type exercise training represents an effective therapeutic strategy to augment skeletal muscle mass and improve functional performance in the elderly. The latter shows that the ability of the muscle protein synthetic machinery to respond to anabolic stimuli is preserved up to very old age.


CONCLUSION: Research is warranted to elucidate the interaction between nutrition, exercise and the skeletal muscle adaptive response. The latter is needed to define more effective strategies that will maximize the therapeutic benefits of lifestyle intervention in the elderly.

My Notes: A very astute reader of my newsletter (seriously, I would put the average IQ of my newsletter readers up against anyone in an IQ Battle and day of the week), pointed out that in my previous blog (see link below) that the response of protein in older athletes is not the same. He was exactly correct and this is a great review of what may be going on.

Research Review: Do You Only Need 20 Grams of Protein Post Workout?

As you age, you really want to keep as much muscle as possible since it is muscle/strength that allows you to function on a day to day basis and enjoy a higher quality of life.

Differential stimulation of myofibrillar and sarcoplasmic protein synthesis with protein ingestion at rest and after resistance exercise.

Moore DR, Tang JE, Burd NA, Rerecich T, Tarnopolsky MA, Phillips SM. McMaster University.


We aimed to determine whether there is a differential stimulation of the contractile myofibrillar and the cellular sarcoplasmic proteins after ingestion of protein and how this is affected by resistance exercise. Fasted (FAST) muscle protein synthesis was measured in seven healthy young men with a primed constant infusion of L-[ring-(13)C6]phenylalanine. Participants then performed an intense bout of unilateral resistance exercise followed by the consumption of 25 g of whey protein to maximally stimulate protein synthesis. In the rested (FED) leg myofibrillar (MYO) protein synthesis was elevated (P<0.01)>0.05).


In contrast, MYO protein synthesis in the exercised (FED-EX) leg was stimulated above FAST at 1, 3, and 5 h (~100, 216, and 229%, respectively; P<0.01) style="font-weight: bold;">he synthesis of muscle contractile proteins is stimulated by both feeding and resistance exercise early (1 h) but is still elevated at 5h after resistance exercise. In contrast, sarcoplasmic (SARC) protein synthesis was similarly elevated (P<0.01) style="font-weight: bold;">

CONCLUSION: In conclusion, myofibrillar and sarcoplasmic protein synthesis are similarly, but transiently, stimulated with protein feeding. In contrast, resistance exercise rapidly stimulates and sustains the synthesis of only the myofibrillar protein fraction after protein ingestion. These data highlight the importance of measuring the synthetic response of specific muscle protein fractions when examining the effects of exercise and nutrition.

My notes: Interesting to note that it was still elevated at 5 hours, but 5 hours was the last measurement they took, so it could be going on even longer. Keep this in mind the next time you hear that the 'anabolic window is only 2 hours long'

Maximizing muscle protein anabolism: the role of protein quality.

Tang JE, Phillips SM. Exercise Metabolism Research Group, Department of Kinesiology, McMaster University, Hamilton, Ontario, Canada.

PURPOSE OF REVIEW: Muscle protein synthesis (MPS) and muscle protein breakdown are simultaneous ongoing processes. Here, we examine evidence for how protein quality can affect exercise-induced muscle protein anabolism or protein balance (MPS minus muscle protein breakdown). Evidence is highlighted showing differences in the responses of MPS, and muscle protein accretion, with ingestion of milk-based and soy-based proteins in young and elderly persons.

RECENT FINDINGS: Protein consumption, and the accompanying hyperaminoacidemia, stimulates an increase in MPS and a small suppression of muscle protein breakdown.

Beyond the feeding-induced rise in MPS, small incremental addition of new muscle protein mass occurs following intense resistance exercise which over time (i.e. resistance training) leads to muscle hypertrophy. Athletes make use of the paradigm of resistance training and eating to maximize the gains in their skeletal muscle mass. Importantly, however, metabolically active skeletal muscle can offset the morbidities associated with the sarcopenia of aging such as type II diabetes, decline in aerobic fitness and the reduction in metabolic rate that can lead to fat mass accumulation.

CONCLUSION: Recent evidence suggests that consumption of different proteins can affect the amplitude and possibly duration of MPS increases after feeding and this effect interacts and is possibly accentuated with resistance exercise.

My Notes: Wow, they are cranking out the killer studies up in Canada there eh! So the type of protein you take in appears to affect the response. While still debatable, I would go with a high quality whey protein per and post training (about 20-40 grams).

Performance Research for February: Protein Synthesis and Exercise Round 1

The balancing act between protein synthesis and breakdown: exercise as a model to understand the molecular mechanisms regulating muscle mass.

Rasmussen BB, Richter EA.
No Abstracts available.

Making room for protein in approaches to muscle recovery from endurance exercise.

Rodriguez NR.

No Abstracts available.


Human muscle protein synthesis and breakdown during and after exercise.

Kumar V, Atherton P, Smith K, Rennie MJ. The University of Nottingham.

Skeletal muscle demonstrates extraordinary mutability in its responses to exercise of different modes, intensity and duration, which must involve alterations of muscle protein turnover, both acutely and chronically. Here we bring together information on the alterations in the rates of synthesis and degradation of human muscle protein by different types of exercise and the influences of nutrition, age and sexual dimorphism. Where possible we summarize the likely changes in activity of signalling proteins associated with control of protein turnover. Exercise of both the resistance and non-resistance types appears to depress muscle protein synthesis (MPS) and muscle protein breakdown (MPB) during exercise, whereas both are elevated after exercise in the fasted state, when net muscle protein balance remains negative.

Positive net balance is achieved only when amino acid availability is increased, thereby raising MPS markedly. Such post-exercise increases in amino acids are less important for inhibiting MPB than insulin, the secretion of which is stimulated most by glucose availability, without itself stimulating MPS. Exercise training appears to increase basal muscle protein turnover, with differential responses of the myofibrillar and mitochondrial protein fractions to acute exercise in the trained state.

CONCLUSION: Ageing reduces the responses of myofibrillar protein and anabolic signalling to resistance exercise. There appear to be few if any differences in the response of young women and young men to acute exercise, although there are indications that in older women the responses may be blunted more than in older men.

My Notes: Excellent info if you are looking at the effects of exercise and protein!

Nutritional and Contractile Regulation of Human Skeletal Muscle Protein Synthesis and mTORC1 Signaling.

Drummond MJ, Dreyer HC, Fry CS, Glynn EL, Rasmussen BB. University of Texas Medical Branch.

In this review we discuss current findings in the human skeletal muscle literature describing the acute influence of nutrients (leucine-enriched essential amino acids in particular) and resistance exercise on muscle protein synthesis and mTORC1 signaling. We show that essential amino acids and an acute bout of resistance exercise independently stimulate human skeletal muscle protein synthesis. It also appears that ingestion of essential amino acids following resistance exercise leads to an even larger increase in the rate of muscle protein synthesis as compared to the independent effects of nutrients or muscle contraction.

Until recently the cellular mechanisms responsible for controlling the rate of muscle protein synthesis in humans were unknown. In this review we highlight new studies in humans that have clearly shown the mTORC1 signaling pathway is playing an important regulatory role in controlling muscle protein synthesis in response to nutrients and/or muscle contraction.

CONCLUSION: We propose that essential amino acid ingestion shortly following a bout of resistance exercise is beneficial in promoting skeletal muscle growth and may be useful in counteracting muscle wasting in a variety of conditions such as aging, cancer cachexia, bedrest/physical inactivity, and perhaps during rehabilitation following trauma or surgery.

My Notes: All the meat heads in the room nod your heads---protein post training is good. Nothing new there. If you are lifting and not taking in protein post training, get to it!

Age-related differences in the dose-response relationship of muscle protein synthesis to resistance exercise in young and old men.

Kumar V, Selby A, Rankin D, Patel R, Atherton P, Hildebrandt W, Williams J, Smith K, Seynnes O, Hiscock N, Rennie MJ. University of Nottingham, School of Graduate Entry Medicine and Health, City Hospital, Uttoxeter Road, Derby, DE22 3DT, UK.


We investigated how myofibrillar protein synthesis (MPS) and muscle anabolic signalling were affected by resistance exercise at 20-90% of 1 repetition maximum (1 RM) in two groups (25 each) of post-absorptive, healthy, young (24 +/- 6 years) and old (70 +/- 5 years) men with identical body mass indices (24 +/- 2 kg m(-2)). We hypothesized that, in response to exercise, anabolic signalling molecule phosphorylation and MPS would be modified in a dose-dependant fashion, but to a lesser extent in older men. Vastus lateralis muscle was sampled before, immediately after, and 1, 2 and 4 h post-exercise.


MPS was measured by incorporation of [1,2-(13)C] leucine (gas chromatography-combustion-mass spectrometry using plasma [1,2-(13)C]alpha-ketoisocaparoate as surrogate precursor); the phosphorylation of p70 ribosomal S6 kinase (p70s6K) and eukaryotic initiation factor 4E binding protein 1 (4EBP1) was measured using Western analysis with anti-phosphoantibodies. In each group, there was a sigmoidal dose-response relationship between MPS at 1-2 h post-exercise and exercise intensity, which was blunted (P < style="font-weight: bold;">

CONCLUSION: The results suggest that in the post-absorptive state: (i) myofibrillar protein synthesis is dose dependant on intensity rising to a plateau at 60-90% 1 repetition maximum; (ii) older men show anabolic resistance of signalling and myofibrillar protein synthesis to resistance exercise.

My Notes: More data showing a difference in older folks.

Performance Research for February: Central fatigue exercise 3

I am pounded ya with more studies, but I know you can handle it. See my notes below as always and be sure to check out round 1 and round 2.

The effects of head cooling on endurance and neuroendocrine responses to exercise in warm conditions.

Ansley L, Marvin G, Sharma A, Kendall MJ, Jones DA, Bridge MW. School of Psychology and Sport Sciences, Northumbria University, Newcastle upon Tyne, United Kingdom. les.ansley@northumbria.ac.uk.


The present study investigated the effects of head cooling during endurance cycling on performance and the serotonergic neuroendocrine response to exercise in the heat. Subjects exercised at 75 % VO(2max) to volitional fatigue on a cycle ergometer at an ambient temperature of 29+/-1.0 C, with a relative humidity of approximately 50 %.

Head cooling resulted in a 51 % (p<0.01)>

There were no indications of peripheral mechanisms of fatigue either with, or without, head cooling, indicating the importance of central mechanisms. Exercise in the heat caused the release of prolactin in response to the rise in rectal temperature. Head cooling largely abolished the prolactin response while having no effect on rectal temperature.

Tympanic temperature and sinus skin temperature were reduced by head cooling and remained low throughout the exercise. It is suggested that there is a co-ordinated response to exercise involving thermoregulation, neuroendocrine secretion and behavioural adaptations that may originate in the hypothalamus or associated areas of the brain.


CONCLUSON: Our results are consistent with the effects of head cooling being mediated by both direct cooling of the brain and modified cerebral artery blood flow, but an action of peripheral thermoreceptors cannot be excluded.

My Notes: Remember in round 1 where we saw that brain heating may affect performance. If that is true, then brain COOLING should INCREASE performance and according to this study, it is true. Here is my multi million dollar idea---make a head garment for cardio bunnies to wear that cools their noggin. When you make billions, keep me in mind and let me visit your island in Fiji.
Be thankful you were not in this study, as they measured rectal temps during exercise. Yikes!

Dehydration: cause of fatigue or sign of pacing in elite soccer?

Edwards AM, Noakes TD. UCOL Institute of Technology, Faculty of Health Sciences, Palmerston North, New Zealand.


Numerous studies have suggested that dehydration is a causal factor to fatigue across a range of sports such as soccer; however, empirical evidence is equivocal on this point. It is also possible that exercise-induced moderate dehydration is purely an outcome of significant metabolic activity during a game. The diverse yet sustained physical activities in soccer undoubtedly threaten homeostasis, but research suggests that under most environmental conditions, match-play fluid loss is minimal ( approximately 1-2% loss of body mass), metabolite accumulation remains fairly constant, and core temperatures do not reach levels considered sufficiently critical to require the immediate cessation of exercise. A complex (central) metabolic control system which ensures that no one (peripheral) physiological system is maximally utilized may explain the diversity of research findings concerning the impact of individual factors such as dehydration on elite soccer performance.

In consideration of the existing literature, we propose a new interpretative pacing model to explain the self-regulation of elite soccer performance and, in which, players behaviourally modulate efforts according to a subconscious strategy. This strategy is based on both pre-match (intrinsic and extrinsic factors) and dynamic considerations during the game (such as skin temperature, thirst, accumulation of metabolites in the muscles, plasma osmolality and substrate availability), which enables players to avoid total failure of any single peripheral physiological system either prematurely or at the conclusion of a match.


CONCLUSION: In summary, we suggest that dehydration is only an outcome of complex physiological control (operating a pacing plan) and no single metabolic factor is causal of fatigue in elite soccer.

My Notes: Timmy Noakes is at it again with a cool (get it, I make bad pun,hahaha) study on dehydration. It makes sense that there is not one SINGLE factor. Physiology is messy, non linear and complicated.