Twelve Weeks of Nitrate, Beta-Alanine, or Combined Treatment in NCAA Division III Male Soccer Players

In a sport of long duration, such as soccer, with many high-intensity bouts interspersed within the match, enhancing performance to last the duration of the match and maintain high levels of intensity is paramount. Thus, with proper nutrition and physical preparation, supplements such as beta-alanine (due to its intracellular buffering capacity) and nitrate (due to its vasodilatory and ergogenic effects in endurance exercise) may have value in this population. PURPOSE: The purpose of this investigation was to examine the effects of chronic supplementation with nitrate, beta-alanine, or combined treatment in NCAA Division III male soccer players. METHODS: Twenty-two NCAA Division III male soccer players (age: 19.1 ± 1.1yrs; mass: 74.8 ± 8.0kg; body fat: 13.6 ± 4.0%) were randomly assigned into one of four groups: nitrate plus placebo (NIT), beta-alanine plus placebo (BA), placebo (PLA), or active treatments (ACT) and participated in this 12-week double-blind, placebo-controlled study. At pre-intervention testing, participants completed body composition measures, VO2 max, 30-second Wingate test on day one, and 40-yard dash and Yo-Yo Intermittent Recovery: Level 2 (YOYOIR2) on day two and testing sessions were repeated at 6- and 12-weeks post training and supplementation. A 4x3 repeated measures ANOVA was used to analyze the data with a-priori p value set at ≤0.05. RESULTS: There was a significant time effect for the following variables indicating that the training protocol induced performance adaptations: VO2 max (p = 0.0), Wingate peak power and mean power (p = 0.04; p = 0.006), 40-yard dash (p = 0.003), and YOYOIR2 (p = 0.0). Change in performance over time (% change) for VO2 max was NIT: 9%, BA: 7%, ACT: 12% vs PLA: 8%. Wingate mean power % change was NIT: 17%, BA: 6%, ACT: 4% vs PLA: 5%. Wingate peak power % change was NIT: 10%, BA: 11%, ACT: 10% vs PLA: 9%. YOYOIR2 % change was NIT: 48%, BA: 54%, ACT: 74% vs PLA: 10%. Despite this, there were no significant group by time effects for any variables. CONCLUSION: Although further research is warranted, addition of these supplements may be beneficial to soccer players

EFFECTS OF A PROPRIETARY BLEND RICH IN GLYCOSIDE BASED STANDARDIZED FENUGREEK SEED EXTRACT (IBPR) ON INFLAMMATORY MARKERS DURING ACUTE ECCENTRIC RESISTANCE EXERCISE IN YOUNG SUBJECTS

  Objective: To assess the efficacy of a proprietary blend rich in glycoside based standardized fenugreek seed extract (400 mg) and minor quantities of curcumin and cinnamon (25 mg each) supplementation (IBPR) on inflammatory markers related to skeletal muscle soreness using double-blind placebo control, parallel design.Methods: A total of 20 healthy non-resistance trained young male and female subjects were assigned to ingest either IBPR or matching placebo for 14 days before the eccentric exercise bout. Subjects were instructed to perform 24 sets with 10 eccentric knee extensor repetitions (with one leg at 30°/s on an isokinetic device). Subjects had their blood drawn at baseline, immediately post, 1 hr, 3 hrs, and 24 hrs post-eccentric exercise. Efficacy in terms of serum levels of anti-inflammatory cytokines interleukin-10 (IL-10), pro-inflammatory cytokines (IL-1ra, IL-1b, IL-6, and tumor necrosis factor) and safety in terms of kidney function (blood urea nitrogen (BUN), serum creatinine, BUN to creatinine ratio), and differential leukocyte count were measured. The data of each parameter were analyzed by two-way repeated measure ANOVA.Results: Significant time-dependent effects were observed in IL1b, IL6, and creatinine values from baseline whereas significant treatment dependent effect was seen in IL-1ra. IBPR was found to be safe and well tolerated.Conclusion: IBPR supplementation showed a significant anti-inflammatory efficacy on eccentric exercise-induced inflammatory markers of skeletal muscle soreness in non-resistance trained subjects

Pre- versus post-exercise protein intake has similar effects on muscular adaptations

The purpose of this study was to test the anabolic window theory by investigating muscle strength, hypertrophy, and body composition changes in response to an equal dose of protein consumed either immediately pre- versus post-resistance training (RT) in trained men. Subjects were 21 resistance-trained men (\u3e1 year RT experience) recruited from a university population. After baseline testing, participants were randomly assigned to 1 of 2 experimental groups: a group that consumed a supplement containing 25 g protein and 1 g carbohydrate immediately prior to exercise (PRE-SUPP) (nD9) or a group that consumed the same supplement immediately post-exercise (POST- SUPP) (n D 12). The RT protocol consisted of three weekly sessions performed on non-consecutive days for 10 weeks. A total-body routine was employed with three sets of 812 repetitions for each exercise. Results showed that pre- and post-workout protein consumption had similar effects on all measures studied (p \u3e 0:05). These findings refute the contention of a narrow post-exercise anabolic window to maximize the muscular response and instead lends support to the theory that the interval for protein intake may be as wide as several hours or perhaps more after a training bout depending on when the pre-workout meal was consumed

The Effects of Blood Flow Restriction Training on Measures of Strength and Body Composition in College Age Females

Blood flow restriction (BFR) training is a non-invasive technique that uses wraps, bands, or inflated blood pressure cuffs to alter blood flow within targeted muscles. BFR has been seen as a means to potentially help people build muscle mass and strength faster while they are exercising. PURPOSE: The purpose of this study was to compare the body composition and strength changes resulting from traditional resistance training without BFR to the changes resulting from resistance training combined with BFR. METHODS: 21 females with at least one year of resistance training experience were recruited to participate in the study. Participants were randomly split into two different groups: occluded (OC) and non-occluded (NOC). Each participant was provided with a 4 days/week training protocol for 8 weeks of total training under either OC or NOC conditions. Participants underwent a DEXA scan, thigh girth measurement, blood draw pre- and post-workout, one-repetition max testing, and an acute bout of lower extremity exercise using a hammer strength leg press at weeks 0, 4, and 8. Participants assigned to the OC group had their 50% occlusion percentage determined during each testing session and were required to utilize BFR cuffs during all training sessions with 50% occlusion on all lower extremity exercises. RESULTS: Data are presented as change over time. After data analysis, there was a statistically significant time effect between pre- and post-performance testing on muscular strength (OC = 124 ± 54, NOC = 171 ± 43, p = 0.00) and body fat (OC = -1.517 ± 1.377, NOC = -1.138 ± 1.544, p = 0.022). However, there was no significant difference between groups (p \u3e 0.05). There was no time or interaction effect for weight (OC = 0.627 ± 0.946, NOC = 0.725 ± 1.414, p = 0.183) or thigh girth (OC = 0.514 ± 1.137, NOC = -0.369 ± 2.022, p = 0.146). CONCLUSION: Eight weeks of lower-body BFR training at 50% occlusion does not appear to have an added effect on measures of muscular strength or body composition in resistance-trained females

Lower Limb Muscle Activation and Recruitment Patterns Measured via Electromyography in Back Squat Variations

The squat is a fundamental exercise performed by athletes to improve muscular fitness. There are many variations of the back squat including the chained squat, box squat, and barefoot squat. Strength training literature recommends the inclusion of proper squats for athletes as well as variations of the squat to improve adaptations. Several studies have been published that analyze the neuromuscular relationship using electromyography (EMG) but few studies exist that compare EMG responses between squat variation. Purpose: Thus, the purpose of this investigation was to compare the electromyography (EMG) amplitude of the gluteus maximus (GM), biceps femoris (BF), and vastus lateralis (VL) during a back, chained, barefoot, and box squat. Methods: Seven college-aged resistance trained volunteers, three men and four women (age 21.4 ± 0.98; height 166.87 ± 12.84cm; weight 77.44 ± 18.52kg; percent body fat 22.97 ± 9.51 BF%) were recruited for this study and completed a baseline testing session to determine 70% of their 1 repetition maximum (1RM) and familiarize subjects with the squat variations: box, barefoot, back, and chained squats. Following the first testing session, each subsequent session occurred after a one-week washout period. EMG testing sites were located at each session via anatomical landmarks and palpation then abraded prior to applying surface electrodes in a bipolar configuration. Using the BIOPAC MP3X and Biopac system software, EMG activity was recorded through an integrated, high pass frequency filter. Participants performed 5 sets of 10 repetitions for each randomly assigned squat variation and data was analyzed for peak and mean values from the 1st set. Frequencies were normalized and recorded in millivolts (mV). The values from the subjects’ dominant leg were then analyzed using a one-way ANOVA with a p-value of \u3c0.05 was set to determine the level of statistical significance. Results: No significant differences were observed between back squat variations for both peak (VL: p = 0.817; BF: p = 0.941; GM: p = 0.766) and mean (VL: p = 0.877; BF: p = 0.738; GM: p = 0.602) EMG values. VL mean activation values (mean±SD) were as followed for the squat variations: back 0.254 ± 0.164, barefoot 0.297 ± 0.179, box 0.337 ± 0.239, chained 0.294 ± 0.155. VL peak activation values (mean±SD) were as followed for the squat variations: back 0.522 ± 0.335, barefoot 0.652 ± 0.395, box 0.720 ± 0.486, chained 0.650 ± 0.320. Conclusions: Despite varying levels of VL peak activation, this data suggests EMG activity for each muscle group does not seem to vary significantly between the squat variations used in this study. Data was collected from each leg which could be used in a future study to identify imbalances when compared to leg dominance across squat variation. The results could be applied clinically and practically in that multiple back squat variations can elicit similar muscular activation levels in a resistance-trained population

Effects of ingestion of a commercially available thermogenic dietary supplement on resting energy expenditure, mood state and cardiovascular measures

Background Increasing metabolism is a primary focus of many commercially available dietary supplements marketed to support weight management. Caffeine (e.g. anhydrous and herbal) and green tea are key ingredients in such products, augmenting resting energy expenditure (REE) and improving reported mood states (alertness, fatigue, focus, etc.). The purpose of this study was to evaluate the effects of a thermogenic dietary supplement (DBX) on REE, respiratory exchange ratio (RER), reported measures of alertness, focus, energy, concentration, fatigue, and hunger, as well as the general safety of the product based on electrocardiogram (ECG) and hemodynamic responses in habitual caffeine consumers.MethodsSix male and six female subjects (mean ± SD; 22.50 ± 3.22 years; 76.94 ± 14.78 kg; 22.7 ± 9.5% body fat), physically active (≥12 months), and moderate habitual caffeine consumers (<200 mg/day) received either two capsules of DBX containing 340 mg of total caffeine plus green tea extract, yerba mate extract, carnitine tartrate and other active ingredients or a placebo (PLC) in a double-blinded, crossover design. Heart rate (HR), blood pressure (BP), REE, RER and perceived mood states were measured at baseline and then hourly for four hours after ingesting either treatment. Results Resting energy expenditure was significantly increased at all four time points and significant increases were determined for perceived alertness (p = 0.026) and focus (p = 0.05) at hour 1 and for energy at 1 and 2 hours after treatment for the DBX group (p = 0.008 and p = 0.017, respectively). Additionally, perceived fatigue was decreased at the hour 1 assessment (p = 0.010). No significant differences were seen between DBX and placebo for hunger, anxiety, HR, BP, ECG patterns or RER. Conclusions The results of this investigation support that the proprietary blend of this thermogenic aid is capable of increasing REE for four hours post-ingestion while supporting increased focus, alertness, and energy as well as decreasing fatigue without promoting anxiety or causing significant changes in HR, BP, or ECG measurements in habitual caffeine consumers

Acute effects of a commercially-available pre-workout supplement on markers of training: a double-blind study

Background: Pre-workout supplements containing numerous ingredients claim to increase performance and strength. Product-specific research is important for identifying efficacy of combined ingredients. The purpose of this study was to evaluate the effects of a proprietary pre-workout dietary supplement containing creatine monohydrate, beta-alanine, L-Tarurine, L-Leucine, and caffeine, on anaerobic power, muscular strength, body composition, and mood states. Methods: In a double-blind, randomized, matched-pair design, twenty male subjects (mean ± SD; 22.4 ± 9.5 yrs, 76.9 ± 11.2 kg, 22.7 ± 9.5% body fat), consumed either 30 g of a pre-workout supplement (SUP) or maltodextrin placebo (PLC) 30 minutes before a resistance training workout, after completing baseline testing. Body composition was determined via dual-energy x-ray absorptiometry (DEXA). Subjects completed 12 vertical jumps for height (VJ) and one repetition maximum (1RM) and repetitions to failure lifts on bench (BPM) and leg press (LPM). Finally, subjects completed a Wingate power test on a cycle ergometer [mean power (WMP) and peak power (WPP)]. After baseline testing, participants completed eight days of supplementation and four split-body resistance-training bouts. Side effect questionnaires were completed daily 30 minutes after consuming the supplement. Subjects completed post-supplement testing on Day 8. Data were analyzed utilizing a 2 × 2 repeated measures ANOVA [treatment (PLC vs SUP) × time (T1 vs T2)] and ninety-five percent confidence intervals. Results: There were no significant treatment × time interactions (p > 0.05). There were no significant changes in %body fat (%BF; Δ-0.43 ± 0.58; p = 0.920), fat mass (Δ-2.45 ± 5.72; p = 0.988), or lean body mass (LBM; 10.9 ± 12.2; p = 0.848). 95% CI demonstrated significant LBM increases for both groups. There was a main effect for time for WPP (Δ100.5 ± 42.7W; p = 0.001), BPM (Δ8.0 ± 12.9 lbs; p = 0.001), and LPM (Δ80.0 ± 28.8 lbs; p = 0.001), with no significant differences between treatments. There was no significant difference in mood states between groups or over time. Conclusion: The proprietary pre-workout blend combined with eight days of training did not significantly (ANOVA) improve body composition or performance. While not significant, greater gains in LPM were demonstrated in the SUP group for lean body mass and lower body strength. Future studies should evaluate more chronic effects of proprietary pre-workout blends on total training volume and performance outcomes

Effects of a pre-and post-workout protein-carbohydrate supplement in trained crossfit individuals

Abstract Purpose The purpose was to assess effects of a pre- and a post-workout protein-carbohydrate supplement on CrossFit-specific performance and body composition. Methods In an open label randomized study, 13 male and 16 female trained Crossfit participants (mean ± SD; age: 31.87 ± 7.61 yrs, weight: 78.68 ± 16.45 kg, percent body fat: 21.97 ± 9.02) were assessed at 0 and 6 weeks for body composition, VO2max, Wingate peak (WPP) and mean power (WMP), in addition to sport-specific workouts (WOD1: 500 m row, 40 wall balls, 30 push-ups, 20 box jumps, 10 thrusters for time; WOD2: 15 minutes to complete an 800 m run "buy in", followed by as many rounds as possible (AMRAP) of 5 burpees, 10 Kettlebell swings, 15 air squats). The supplement (SUP) group consisted of 19 g of a pre-workout drink (extracts of pomegranate, tart cherry, green and black tea) taken 30 minutes before and a post-workout protein (females: 20 g; males: 40 g) and carbohydrate (females: 40 g; males: 80 g) supplement consumed immediately after each workout. The control (CTL) group consumed only water one hour before or after workouts. Participants completed three (minimum) varied workouts per week at a CrossFit gym as typical to habitual training throughout the six week study. Data were analyzed by repeated measures ANOVA (p <0 .05), 95% Confidence Intervals, and Magnitude Inferences. Results There were no time × group interactions for body composition, WMP, or WOD1 based on ANOVA statistics. VO2MAX, WPP, and WOD2 results revealed that the pre/post supplements were likely beneficial after 95% Confidence Intervals and Magnitude Inferences analysis. Conclusion The combination of proprietary supplements taken for 6 weeks may provide benefits during certain sport-specific performance in trained CrossFit athletes but not others