Suplementación con preparados de ingredientes múltiples en personas activas

Multi-ingredients (MTN) are specialised dietary supplements containing macronutrients, micronutrients, amino acids, derivatives (e.g., L-Carnitine, β-HMB) or stimulants (e.g., caffeine) which may favour exercise performance. Depending on their unique formulation, MTN are ingested before (pre-workouts), during, or after (post-workout) training or competitions. Pre-workout formulations are designed to boost energy levels and acutely increase performance. On the other hand, post-workout supplements aim to accelerate recovery between sessions and maximise training outcomes (e.g., hypertrophy or strength enhancement) when regularly administered for several weeks. The revised literature seems to advocate for using both pre- and post-workout MTN to enhance exercise capacity and hasten post-exercise recovery under different training modalities (e.g., strength or endurance). The present commentary describes the most common ingredients including in pre-and post-workout MTN formulations. Additionally, recommendations for selecting appropriate MTN supplements are provided, along with guidelines for designing supplementation protocols based on amounts per kg of body mass of the most important ingredients, such as caffeine, in case of pre-workouts or protein, carbohydrates, and creatine for post-workouts.Los preparados que combinan múltiples ingredientes (MTN) constituyen una amplia gama de suplementos dietéticos que aportan simultáneamente macronutrientes, micronutrientes, aminoácidos, derivados (p. ej., L-Carnitina, β-HMB) o estimulantes (p. ej., cafeína) que pueden favorecer el rendimiento físico y la recuperación post-esfuerzo. Dependiendo de su formulación, los MTN se ingieren antes (pre-entreno), durante o después (post-entreno) del entrenamiento o competición. Las formulaciones pre-entreno están diseñadas para estimular un mejor rendimiento tanto físico como mental. Por otro lado, los suplementos post-entreno tienen como objetivo acelerar la recuperación entre sesiones y maximizar los resultados del entrenamiento (por ejemplo, hipertrofia, fuerza, etc.). La literatura científica disponible parece abogar por el uso de MTN tanto para mejorar el rendimiento durante la sesión de entrenamiento (pre-entreno) como para favorecer la recuperación (post-entreno) luego de realizar diferentes tipos de ejercicio (p. ej., fuerza, resistencia, etc.). El presente comentario describe los nutrientes más comúnmente incluidos en los MTN comercializados para ser ingeridos antes y después del ejercicio. Además, se brindan recomendaciones para seleccionar los MTN adecuados en cada caso, y se indican pautas para diseñar protocolos de suplementación basados en cantidades de nutrientes por kg de masa corporal, como es el caso de la cafeína (pre-entreno) o de proteínas, carbohidratos y creatina (post-entreno)

Predicting relative load by peak movement velocity and ratings of perceived exertion in power clean

Evaluating an individual’s maximal strength is considered a key factor in prescribing and regulating resistance training programs in athletes. The present study analyzed the suitability of predicting the relative load lifted in the power clean exercise from the peak movement velocity and perceived exertion. In order to determine the full-load velocity and load-perceived exertion relationships, 154 young, resistance-trained male athletes performed a 4- to 6-set progressive test up to the one-repetition maximum. Longitudinal regression models were used to predict the relative load from the peak velocity and the OMNI-RES 0-10 scale, taking sets as the time-related variable. Load associated with peak velocity and with perceived exertion scale values expressed after performing 1 or 2 repetitions, were used to construct two adjusted predictive equations: Relative load = 128.85 – 25.86 × peak velocity; and Relative load = 31.10 + 7.26 × OMNI-RES 0–10 scale value. Although both models provided effective estimates of relative load, the coefficient of determination (R2) of the OMNI-RES perceived exertion scale was larger than when using the peak movement velocity model (88% vs. 46%). These findings highlight the importance of perceived exertion to estimate strength performance in the power clean exercise

Assessing strength and power in resistance training

Maximal Dynamic Strength is usually assessed either by the one repetition maximum test (1-RM) or by a repetition maximum test with submaximal loads, which requires the application of a formula to estimate the value of 1-RM. This value is needed to establish the objective of resistance training: such as maximum strength, endurance strength, and/or explosive strength. However, both 1-RM and submaximal tests are unable to highlight the changes produced on power and velocity. This manuscript summarizes and reviews several common strength testing protocols and proposes a novel approach that may offer greater insight to hierarchical muscle functionalit

Loading intensity prediction by velocity and the OMNI-RES 0–10 scale in bench press

This study examined the possibility of using movement velocity and the perceived exertion as indicators of relative load in the bench press exercise. Three hundred eight young, healthy, resistance trained athletes (242 male and 66 female) performed a progressive strength test up to the one-repetition maximum for the individual determination of the full load-velocity and load-exertion relationships. Longitudinal regression models were used to predict the relative load from the average velocity and the OMNI-RES 0-10 scale, considering sets as the time-related variable. Load associated with the average velocity and the OMNI-RES 0-10 scale value expressed after performing a set of 1-3 repetitions were used to construct two adjusted predictive equations: Relative load = 107.75 – 62.97 × average velocity; and Relative load = 29.03 + 7.26 × OMNI-RES 0-10 scale value. The two models were capable of estimating the relative load with an accuracy of 84% and 93% respectively. These findings confirm the ability of the two calculated regression models, using load-velocity and load-exertion from the OMNI-RES 0-10 scale, to accurately predict strength performance in bench press

Relative load prediction by velocity and the omni-res 0-10 scale in parallel squat

This study analyzed the possibility of using movement velocity and the perceived exertion as predictors of relative load in the parallel squat exercise. In order to determine the full load-velocity and load-perceived exertion relationships, 290 young, resistance-trained athletes (209 male and 81 female) performed a progressive strength test up to the one-repetition maximum. Longitudinal regression models were used to predict the relative load from the average velocity and the OMNI-RES 0-10 scale, considering sets as the time-related variable. Two adjusted predictive equations were developed from the association between the relative load and the average velocity or the perceived exertion expressed after performing several sets of 1 to 3 repetitions during the progressive test. The resulting two models were capable of estimating the relative load with an accuracy of 79% and 86% for the average velocity [Relative load (% 1RM) = 120.15 – 83.54 (AV)] and the exertion [Relative load (% 1RM) = 5.07 + 9.63 (RPE)] respectively. The strong association between relative load with average velocity and the perceived exertion support the use of both predictive variables to estimate strength performance in parallel squat

Technical note on using the movement velocity to estimate the relative load in resistance exercises – Letter to the Editor

AbstractThe studies by Sanchez-Medina et al. (Sports Medicine International Open, 1(02), E80-E88. 2017) and Gonzalez-Badillo and Sanchez-Medina (Int J Sports Med, 31, 347–52. 2010) attempted to provide a good estimation of relative load from movement velocity measured in bench press and full squat. However, both aforementioned studies contain methodological issues concerning the predicted equations used to address load-velocity relationship that coaches should be aware of.</jats:p

Multi-ingredient supplementation in physically active individuals

Multi-ingredients (MTN) are specialised dietary supplements containing macronutrients, micronutrients, amino acids, derivatives (e.g., L-Carnitine, β-HMB), or stimulants (e.g., caffeine), which may favour exercise performance. Depending on their unique formulation, MTN are ingested before (pre-workouts), during, or after (postworkout) training or competitions. Pre-workout formulations are designed to boost energy levels and acutely increase performance. On the other hand, post-workout supplements aim to accelerate recovery between sessions and maximise training outcomes (e.g., hypertrophy or strength enhancement) when regularly administered for several weeks. The revised literature seems to advocate for using both pre- and post-workout MTN to enhance exercise capacity and hasten post-exercise recovery under different training modalities (e.g., strength or endurance). The present commentary describes the most common ingredients, including pre- and post-workout. MTN formulations. Additionally, recommendations for selecting appropriate MTN supplements are provided, along with guidelines for designing supplementation protocols based on amounts per kg of body mass of the most important ingredients, such as caffeine in case of pre-workouts or protein, carbohydrates, and creatine for post-workouts

Acute effectiveness of a “fat-loss” product on substrate utilization, perception of hunger, mood state and rate of perceived exertion at rest and during exercise

Background: Achieving fat-loss outcomes by ingesting multi-ingredient mixtures may be further enhanced during exercise. This study tested the acute thermogenic effectiveness of a commercially available multi-ingredient product (Shred-Matrix®), containing Green Tea Extract, Yerba Maté, Guarana Seed Extract, Anhydrous caffeine, Saw palmetto, Fo-Ti, Eleuthero root, Cayenne Pepper, and Yohimbine HCI, on fatty acid oxidation (FAO), perception of hunger, mood state and rate of perceived exertion (RPE) at rest and during 30 min of submaximal exercise. Methods: Following institutional ethical approval, twelve healthy recreationally active participants, five females and seven males, were randomized to perform two separate experimental ergometry cycling trials, and to ingest 1.5 g (3 × capsules) of either a multi-ingredient supplement (SHRED) or placebo (PL). Participants rested for 3 h, before performing a 30-min cycling exercise corresponding to their individually-determined intensity based on their maximal fat oxidation (Fatmax). Fatty acid oxidation (FAO) was determined at rest, 3 h before exercise (Pre1), immediately before exercise (Pre2) and during exercise (Post), using expired gasses and indirect calorimetry. Rate of perceived exertion (RPE) was measured every 3 min during the 30-min exercise. Additionally both mood state and perception of hunger were assessed at Pre1, Pre2 and Post exercise. A repeated measures ANOVA design and Cohen’s d effect sizes were used to analyze potential differences between times and treatment conditions. Results: FAO increased in SHRED from Pre1 to Pre2 [0.56 ± 0.26 to 0.96 ± 0.37, (p = 0.003, d =1.34)] but not in PL [0.67 ± 0.25 to 0.74 ± 0.19, (p = 0.334) d = 0.49], with no differences were found between conditions (p = 0.12, d = 0.49). However, Cohen’s d = 0.77 revealed moderate effect size in favor of SHRED from Pre to Post exercise. RPE values were lower in SHRED compared to Pl (p&lt; 0.001). Mood state and perception of hunger were not different between conditions, with no interaction effects. However, a trend was shown towards improved satiety in SHRED compared with PL, [F(1,11) = 3.58, p = 0.085]. Conclusions: The multi-ingredient product’s potential enhancement of FAO during exercise, satiety, and RPE reduction suggests an acute effectiveness of SHRED in improving the exercise-related fat loss benefits

Effectiveness of multi-ingredient supplement on substrate utilisation, perception of hunger, mood state and rate of perceived exertion (RPE) at rest and during exercise

Background: Enhancing the ability to utilize fatty acids at rest and during exercise is a known important factor for weight loss and endurance performance outcomes. The aim of this study was to determine the acute effect of a multi-ingredient supplement (Shred-Matrix®), containing green tea extract, yerba mate, guarana seed extract, anhydrous caffeine, saw palmetto, fo-ti, eleuthero root, cayenne pepper, and yohimbine HCI, on fatty acid oxidation (FAO), perception of hunger, mood state and rate of perceived exertion (RPE) at rest and during 30 min of submaximal exercise. Methods: Following the ethical institutional approval and after performing an incremental test to exhaustion to determine both their peak oxygen uptake (VO2 peak) and the exercise intensity where fat oxidation becomes maximal (Fmax), twelve healthy recreationally active participants, 5 females and 7 males (MS ± SD age: 24 ± 3.8; Body Mass 69 ± 17.0 kg, stature 174 ± 0.09 cm) performed two experimental ergometry cycling trials 72 h apart. Following an overnight fast, participants were randomised to ingest 1.5 g (3 × capsules) of either a multi-ingredient supplement (SHRED) or placebo (PL). On both occasions, participants rested for 3 hours and then performed a constant 30-min cycling exercise test corresponding to their individually-determined Fmax intensity. Expired gasses and stoichiometric indirect calorimetry were used to analyse fatty acid oxidation (FAO) at rest and during exercise. The rate of perceived exertion (RPE) using the Borg scale (6-20) was measured every 3 min during the 30-min exercise. Additionally both mood state and perception of hunger were assessed just after the ingestion (-3h before exercise), immediately pre and post exercise. A repeated measures ANOVA design and Cohen d effect sizes were used to analyse potential differences between times and treatment conditions. Results: Perception of hunger and mood state were not different between conditions. With the exception of the first 3 min time point, all RPE values were significantly lower in SHRED compared to Pl (p < 0.001). FAO increased in SHRED from -3 h to pre [0.56 (0.26) to 0.96 (0.37), p = 0.003 d 1.34] but not in PL [0.67 (0.25) to 0.74 (0.19) p = 0.334 d = 0.49]. Both conditions showed a significant increase in FAO from pre to post exercise [SHRED 0.96 (0.37) to 3.80 (1.92) p < 0.01 d = 1.72; Pl 0.74 (0.19) to 2.80 (2.02) p = 0.009 d = 1.09] with no differences between them (p = 0.12 d = 0.49). Conclusion: Acute ingestion of SHRED increases FAO significantly at rest, and appears to have a moderate effect size on FAO during exercise compared with PL. Those effects were combined with a significant decrease in the perception of effort during Fmax exercise intensity, but did not affect mood state and perception of hunger. The results suggest an acute effectiveness of the multi-ingredient supplement (Shred-Matrix®) in augmenting the weight-loss benefits at rest and during exercise

La Comunidad de Madrid y sus instalaciones deportivas: evolución, distribución territorial y niveles de oferta

Este estudio se enmarca en una investigación más amplia encaminada a analizar las principales características de las instalaciones y de los espacios deportivos de la Comunidad de Madrid. De manera más precisa, en el presente trabajo se analizan algunos indicadores de la oferta de instalaciones y espacios deportivos de la región, así como su distribución territorial, a partir de los datos proporcionados por el último Censo de Instalaciones Deportivas de la Comunidad de Madrid. La metodología empleada fue el análisis de datos secundarios procedentes del último Censo. Los resultados obtenidos muestran importantes desigualdades en la distribución territorial de la oferta. Por tanto, puede decirse que no todos los habitantes de la Comunidad de Madrid parecen tener las mismas oportunidades de acceso a la oferta de equipamientos deportivos. En consecuencia, y aunque se requiere más investigación sobre ello, esta circunstancia podría ser un determinante de los niveles de práctica de actividad física y/o deporte de la población que reside en las distintas zonas metropolitanas de la Comunidad. This study is part of a bigger research focused in analyzing the main characteristics of Comunidad de Madrid facilities and sports spaces. To be right, in the present work some indicators of facilities and sports spaces offer in the area are analyzed, as well as locations distribution, from information provided by last Census of Comunidad de Madrid sports facilities. Methodology used was the analysis of secondary information taken from last Census. Results show important differences in locations distribution of the offer. Therefore, it can be said that not all Comunidad de Madrid citizens seem to have the same opportunities to access to the offer of sports facilities. Then, and though more research on it is needed, this circumstance might be a determinant of physical activity and/or sport levels of practice in population living in different metropolitan areas of Comunidad de Madrid