Current Trends in Sport Nutrition Research and Practice Richard B. - - PDF document
Current Trends in Sport Nutrition Research and Practice Richard B. Kreider, PhD, FACSM, FI SSN, FACN Professor & Head, Department of Health & Kinesiology Thomas A. & Joan Read Endowed Chair for Disadvantaged Youth Director, Exercise
Richard B. Kreider, PhD, FACSM, FI SSN, FACN
Professor & Head, Department of Health & Kinesiology Thomas A. & Joan Read Endowed Chair for Disadvantaged Youth Director, Exercise & Sport Nutrition Lab Texas A&M University rbkreider@tam u.edu ExerciseAndSportNutritionLab.com
Disclosures: Receive industry sponsored research grants and serve as a scientific and legal consultant. Serve as scientific consultant to Nutrabolt Inc. (Bryan, TX)
www.ExerciseAndSportNutritionLab.com
– Strength / Power Athletes – Endurance Athletes
from high intensity exercise
performance
weight loss)
– 3 – 5 grams/kg/day typically sufficient
– 1.5 – 2.0 grams/kg/day general – 2.0 – 2.25 grams/kg/day during heavy training and/or at altitude
– 1 – 1.5 grams/kg/day
ergogenic aids
www.jissn.com/content/7/1/7
Rasmussen & Phillips. Ex Sport Sci Rev. 31(3): 127-31, 2003
6 grams oral EAA + 35 grams oral CHO
EAA BCAA BCAA
Resistance Resistance Exercise
CHO
I nsulin Resistance Resistance Exercise
86.1±19.5 kg, 69.7±2.7 in) completed bouts of RE involving 4 sets of 18–20 repetitions with 60– 65% 1RM and 4 sets of 8–10 repetitions with 80– 85% 1RM.
immediately before and at 30‐minutes, 2‐hrs, and 6‐hrs after exercise.
using real‐time polymerase chain reaction.
intensity and volume on myogenic regulatory responses to RE. Effects of different intensities of resistance exercise on regulators of myogenesis
Wilborn et al. J Strength Cond Res 23(8): 2179–2187, 2009
Effects of different intensities of resistance exercise on regulators of myogenesis
Wilborn et al. J Strength Cond Res 23(8): 2179–2187, 2009
Effects of different intensities of resistance exercise on regulators of myogenesis
Wilborn et al. J Strength Cond Res 23(8): 2179–2187, 2009
before, 0‐min before, and post‐ RE (4 sets x 80% to failure of LP & LE)
phosphorylation of 4E‐BP1 greater than LEU at 6‐hr.
ERK1/2 activation.
Campbell et al. MSSE 40(5) S242, 2008; Campbell et al. JISSN S1(P19), 2008. Ferriera et al. Nutrition Res. 34(3): 191-98, 2014; Li et al. Amino Acids, 47(6), 2015
Nutrition and Myogenic Regulatory Factor Response to Resistance Exercise
Effects of ingesting protein with various forms of carbohydrate following resistance-exercise on substrate availability and markers of anabolism, catabolism, and immunity Kreider et al. JISSN: 4:18, 2007
in 90-min of heavy resistance training
were randomly assigned to ingest 40g of whey protein with 120 g of:
catabolism (testosterone, cortisol, muscle and liver enzymes, general markers of immunity were monitored for 120 minutes following exercise
exercise increased insulin levels w ith no differences am ong types of CHO in insulin response
81.8 kg) were randomly assigned to:
and extensions at 80% 1RM to failure.
to RE, and immediately pre-, and post.
2-hr, and 6-hr post RE
and at 30-min, 2-hr, and 6-hr post RE and assayed for ERK1/2, IRS, Akt/PKB, GSK, mTOR, 4E-BP1, and P70S6K.
differences between CHO and BCAA + CHO
50 100 150 200 250 300 350 Baseline 60 150 390 I nsulin Change ( % ) Tim e ( m in) Post-Exercise CHO CHO + BCAA CON Ψ
Ferreira et al. Nutrition Research. 34(3):191-98, 2014 Periexercise coingestion of branched‐chain amino acids and carbohydrate in men does not preferentially augment resistance exercise‐induced increases in phosphatidylinositol 3 kinase/protein kinase B‐mammalian target of rapamycin pathway markers indicative of muscle protein synthesis.
kinase B (P = .031), mammalian target
phosphorylated 70S6 kinase (P = .001).
supplementation significantly increased IRS-1 compared with PLC (P = .002).
not augment RE-induced increases in skeletal muscle signaling markers indicative of muscle protein synthesis when compared with CHO.
Ferreira et al. Nutrition Research. 34(3):191-98, 2014 Periexercise coingestion of branched‐chain amino acids and carbohydrate in men does not preferentially augment resistance exercise‐induced increases in phosphatidylinositol 3 kinase/protein kinase B‐mammalian target of rapamycin pathway markers indicative of muscle protein synthesis.
Activation of mTORC1 by leucine is potentiated by branched-chain amino acids and even more so by essential amino acids following resistance exercise Moberg et al. Am J Cell Physiol. 310:C874-84, 2016
while ingesting either PLA, leucine, BCAA, or EAA.
exercise, and following 90 and 180 min of recovery.
1 (S6K1) was greater than at rest in all four trials with a ninefold increase with EAA.
S6K1, being 18% higher with EAA than BCAA.
between EAA and BCAA although with both these supplements the increases were still higher than with leucine (40%) and placebo (100%.
initiation more effectively than PLA, leucine, or BCAA although the results also suggest that this effect is primarily attributable to the BCAA.
participated in a 4 d/wk resistance training program for 10-wks
supplement diet with:
glutamine
endurance, and anaerobic sprint capacity
protein may provide greater benefits than all fast digesting proteins.
Effects of protein and am ino acid supplem entation
Kerksick et al. JSCR. 20(3):643-653, 2006. Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained I ndividuals: A Meta-analysis Naclerio & Larumbe-Zabala. Sports Med. 46:125-137, 2016
multi-ingredient appears to maximize lean body mass or fat-free mass gain, as well as upper and lower body strength improvement with respect to the ingestion of an iso-energetic equivalent carbohydrate or non-whey protein supplement in resistance-training individuals.
more evident when whey proteins are consumed within a multi-ingredient containing creatine.
amino acid discovered in 1832.
1900s with interest rekindled by Ingwall and Hultman in 1970s.
ergogenic aid since 1960's.
1970's.
early 1990s as synthetic creatine became available.
Saks et al. (2013) in: Systems biology of metabolic and signaling networks, Springer Adapted with permission (uwe.schlattner@ujf‐grenoble.fr)
reduce/abstain between training periods
to return to baseline after loading
100 120 140 155
20 40 60 80 100 120 140 160 180 Vegetarian Normal Creatine Loading Creatine Loading with CHO
mmol/kg DW
Approximate muscle total creatine levels in mmol/kg dry weight muscle reported in the literature for vegetarians, individuals following a normal diet, and in response to creatine loading with or without carbohydrate (CHO) or CHO and protein (PRO). From Kreider & Juhn, JENB, 2011. Purported Upper Limit
improves:
loading;
maximal effort muscle contractions (5‐15%);
(1‐5%); and,
sprint performance (5‐15%).
Kreider & Jung, JENB, 2011
Reference Methods Results
Volek et al. MSSE, 1999 25 g/d for 7 days The amount of work performed ↑ during 5 sets of bench press and jump squats Wiroth et al. EJAP, 2001 15 g/d for 5 days Maximal power and work performed ↑ during 5 X 10 s cycling sprints with 60 s rest recovery Mujika et al. MSSE, 2000 20 g/d for 6 days Repeated sprint performance ↑ (6 X 15 m sprints with 30 s recovery) Mero et al. JSCR, 2004 20 g/d + sodium bicarbonate 0.3 g/kg for 6 days 2 X 100 m swim performance ↑ Preen et al., MSSE, 2001 20 g/d for 5 days Resting and post-exercise creatine and PCr content ↑ Mean work performed and total work performed ↑
supplementation enhances quality of training generally leading to 5‐15% greater gains in strength and performance.
resistance‐training typically promotes a 1‐3 kg greater gain in FFM in 4 – 12 weeks
due to greater protein content in muscle.
Kreider & Jung, JENB, 2011
Author Methods Results Vandenberghe et al., JAP, 1997 20 g/d X 4 days; 5 g/d X 65 days Total creatine & PCr content , maximal strength (20-25%), maximal intermittent exercise capacity of the arm flexors (10- 25%), and FFM by 60 % ↑ during 10 wks training in women Stone et al., IJSN, 1999 ~10 or 20 g/d with and without pyruvate for 5 wks Body mass, FFM, 1 RM bench press, combined 1 RM squat and bench press, vertical jump power output, and peak rate
football player Volek et al., MSSE, 1999 25 g/d X 7 days; 5 g/d X 77days Muscle total creatine and PC, FFM, type Ⅰ, Ⅱa, & Ⅱb muscle fiber diameter, bench press, squat 1RM, and lifting volume ↑in 19 resistance trained athletes Willougby et al., MSSE, 2001 6 g/d X 12 wks Total body mass, FFM, and thigh volume, 1 RM strength, myofibrillar protein content, Type Ⅰ, Ⅱa, & Ⅱx MHC mRNA expression, and MHC protein expression ↑
Effects of plyometric training and creatine supplementation on maximal- intensity exercise and endurance in female soccer players Ramirez-Campillo. J Sci Med Sport. 19:682-687, 2016
competitive background were assigned to ingest a PLA
/supplementation CON group.
repeated sprinting, endurance and change-of-direction speed performance before and after 6-wks of training.
repeated sprinting, endurance, and change-of-direction speed performance. .
repeated sprinting performance tests than the CON and PLA groups.
enhanced with creatine supplementation.
Effects of ingesting Effects of Ingesting Supplements Designed to Promote Lean Tissue Accretion on Body Composition During Resistance‐Training
Kreider et al. IJSN 6:234-46, 1996
28 resistance trained males In a DB‐R‐P manner, assigned to
supplement diet with:
PRO, 20 g/d CM)
Greater gain in FFM and body
mass in CM group
Improved strength & muscle
endurance in CM group
Effects of Creatine Supplem entation on Body Com position, Strength, and Sprint Perform ance Kreider et al. MSSE 30:73-82, 1998
28 DI football players In a DB‐R‐P controlled manner,
assigned to supplement diet with:
Greater gains in FFM, strength,
and sprint performance
Comprehensive safety analysis
revealed no adverse effects during intense training
* Cited over 500 times
Effects of Nutritional Supplem entation During Off-Season College Football Training on Body Com position & Strength Kreider et al. JEP 2(2):24-39, 1999
62 DI American football players In a DB‐R‐P manner, assigned
Greater gains in FFM &
The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels.
Spillane et al., JISSN, 6:6, 2009
were randomly assigned to ingest 0.30 g/kg FFM for 5-days and 0.075 g/kg FFM for 42 days of a PLA, CRT), or CEE.
0.007) and CRT (p = 0.005) compared to CEE.
compared to the PLA (p = 0.001) and CRT (p = 0.001) and increased at days 6, 27, and 48.
significantly higher in CRT (p = 0.026) and CEE (p = 0.041) compared to PLA, with no differences between CRT and CEE.
for body composition, body water, muscle strength and power variables, but no significant differences w ere observed betw een groups.
A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate.
Jagim et al. JISSN 9:43. 2012
181 ± 7 cm, 82.1 ± 12 kg, and 14.7 ± 5% body fat) were randomly assigned to supplement their diet with:
maintenance (5 g/d for 21-days) doses;
L, 1.5 g/d for 28-days); or,
and maintenance (5 g/d) doses of CrM (KA-H).
creatine content, body com position, strength,
the diet w ith a buffered form of creatine resulted in few er side effects than CrM.
5 10 15 20 25 30 Day 0 Day 7 Day 28 Percent Change
Muscle Creatine Concentration
PL CrM CrN-L CrN-H
Acute and chronic safety and efficacy of dose dependent creatine nitrate supplementation and exercise
CrN‐High groups, but then decreased by d‐28 for CrN‐High.
likely due to influence of nitrate.
similar performance benefits to 3 g CrM, and within the confines of this study, there were no safety concerns.
recommended doses is more efficacious than CrM at the doses studied.
Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis
Lanthers et al. Sports Med. June 21, 2016
supplementation group and 575 controls).
and chest press were 0.265 (95 % CI 0.132-0.398; p < 0.001) and 0.677 (95 % CI 0.149-1.206; p = 0.012), respectively.
global upper limb ES was 0.317 (95 % CI 0.185-0.449; p < 0.001).
supplementation, demonstrating the efficacy of creatine independently of all listed conditions.
performance for exercise with a duration of less than 3 min, independent of population characteristics, training protocols, and supplementary doses or duration.
have been reported to inhibit protein degradation
increase FFM and strength in untrained subjects initiating training
greater than controls during 3 – 6 weeks of training
during intense training and in elderly to reduce muscle mass loss
Effects of Calcium β-Hydroxy-β-methylbutyrate (HMB) Supplementation During Resistance-Training on Markers of Catabolism, Body Composition and Strength Kreider et al. Int J Sports Med. 20(8):503-9, 1999
The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle mass, strength, and power in resistance-trained individuals: a randomized, double-blind, placebo-controlled study Wilson et al. Eur J Appl Physiol. 114(6):1217-27, 2014
conducted.
resistance-training program;
and Phase 3 was a 2-week taper.
examined at weeks 0, 4, 8, and 12 to assess the chronic effects of HMB-FA; and assessment of these, as well as cortisol, testosterone, and creatine kinase (CK) was performed at weeks 9 and 10 of the
and power following chronic resistance training, and prevents decrements in performance following the overreaching.
Interaction of Beta-Hydroxy-Beta-Methylbutyrate Free Acid (HMB-FA) and Adenosine Triphosphate (ATP) on Muscle Mass, Strength, and Power in Resistance Trained
ATP (400mg) administration on lean mass (LBM), strength, and power in trained individuals.
training program (Phase 1), followed by a 2-week
(Phase 3).
increase in LBM, a 23.5% increase in strength gains, a 21.5% increase in VJ, and a 23.7% increase in Wingate power.
declined in the placebo group (4.3 to 5.7%) while supplementation with HMB-FA/ATP resulted in continued strength gains (1.3%).
strength during that period.
Effects of 4 Weeks of High-Intensity Interval Training and beta-Hydroxy-beta- Methylbutyric Free Acid Supplementation on the Onset of Neuromuscular Fatigue Miramonti et al. J Strength Cond Res. 30(3):626-34, 2016
(PWC(FT)) tests while EMG’s were recorded.
assigned to a CON group during 4-wks of HIIT.
changes in PWC(FT) compared to PLA and CON.
untrained men and women may further improve endurance performance measures.
to serve as a physiological buffer, possess antioxidant properties, influence enzyme regulation, and affect sarcoplasmic reticulum calcium regulation.
amino acid. β‐ALA supplementation (e.g., 2–6 grams/day) has been shown to increase carnosine concentrations in skeletal muscle by 20–80% (Culbertson et al, Nutrients, 2010).
Soleus Gastrocnemius Dareve et al. JAP, 2007
28‐d of β‐ALA supplementation (3‐6 g/d) delayed the onset of neuromuscular fatigue.
that creatine / β‐ALA supplementation (10/3 g/d) increased FFM in college football players participating in a 10‐wk resistance training program.
3.6 g/d of β‐ALA for 4‐wks increased training adaptations
β-Alanine supplementation slightly enhances repeated plyometric performance after high-intensity training in humans Carpenter et al. Amino Acids 47:1479-1483, 2015
PL or BA for 8 weeks (4.0-5.6 g/d) .
training (two sessions per week during the 8 weeks).
were recorded during squat jump (SJ) and counter-movement jump (CMJ) and an index of fatigue was recorded as a mean height of 45 consecutive CMJ.
PL group and 9.9 and 11.0 % in BA group with no differences between groups.
fatigue test (+8.6 %) compared to PL group.
improvement of explosive force after 45 maximal consecutive jumps in young athletes. β-Alanine supplementation slightly enhances repeated plyometric performance after high-intensity training in humans Belinger et al. Amino Acids 47:1479-1483, 2015
4- and 10-km TT’s, and 4 x 1-km sprints prior to and following 28 d of loading (6.4 g/d) with BA or a PLA and after a 5-wk of HIT (repeated 1-km sprints – 2 x/ wk) while taking (1.2 g/d) of BA or a PLA.
km sprints (4.5 +/- 3.4% and 7.0 +/- 4.0%).
degree with BA (9.9 +/- 5.0% vs. 4.9 +/- 5.0).
(14.9 +/- 9.2% vs. 9.0 +/- 6.9%) and anaerobic capacity (5.5 +/- 4.2%)
provides benefits to exhaustive supramaximal cycling compared to HIT alone.
Metabolic consequences of beta-alanine supplementation during exhaustive supramaximal cycling and 4000-m time-trial performance Belinger et al. Appl Physiol Nutr Metab 41(8):864-71, 2016
4-wks
exhaustion and a 4k TT before and after supplementation
anaerobic capacity (+1.1 +/- 0.7 kJ)
4.6 s) and the mean anaerobic power output was greater (+6.2 +/- 4.5 W).
concomitant with an augmented anaerobic capacity during supramaximal intensity cycling, which was also mirrored by a meaningful increase in the anaerobic contribution to power output during a 4000-m cycling TT, resulting in an enhanced overall performance.
β-Alanine ingestion increases muscle carnosine content and combat specific performance in soldiers Hoffman et al. Amino Acids 47:627-636, 2015
either a BA or placebo (PL) group.
determined by proton MRS.
included a 2.5 km run, a 1-min sprint, 50-m casualty carry, repeated 30-m sprints with target shooting, and a 2-min serial subtraction test (SST) to assess cognitive function under stressful conditions.
with no changes seen in brain carnosine content.
repeated sprints, or shooting performance, but BA significantly (p = 0.044) improved time for the 50-m casualty carry and SST performance.
carnosine content and improve aspects of military specific performance.
placebo-controlled manner into one of four supplementation groups:
assessed at 0, 7 and 28 days.
(BA 35.3±45; BAC 42.5±99; CRE 0.72±27; PLA 13.9±44 %, p=0.59).
tow ards im provem ent during the second W ingate after one w eek.
indicating groups supplem enting w ith creatine m ay have greater im provem ents.
Effects of 28 days of beta‐alanine and creatine supplementation on muscle carnosine, body composition, and exercise performance in recreationally active females Kresta et al. JISSN. 11:55, 2014
The effects of beta alanine plus creatine administration on performance during repeated bouts of supramaximal exercise in sedentary men Okudan et al. J Sports Med Phys Fitness 55(11):1322-8, 2015
groups randomly:
maltodextrose).
times a day for the following 6 days.
power (MP), and fatigue index (FI) was determined.
205.2 in PP2 and from 522.9+/-117.5 to 683.0+/-148.0 in PP3, respectively).
effect by increasing mean power and delaying fatigue Index during the repeated WAnT.
– 0.3 g/kg of baking soda 1 to 2 hours before competition – 10 g/d for 5‐d
McNaughton et al. EJAP, 80:333-6. 1999
Ergogenic effects of caffeine and sodium bicarbonate supplementation on intermittent exercise performance preceded by intense arm cranking
Marriott et al. JISSN, 12:13, 2015
bicarbonate (NaHCO3; 0.4 g/kg), caffeine (CAF; 6 mg/kg)
Yo‐Yo intermittent recovery test level‐2 (Yo‐Yo IR2).
0.05), respectively, in Yo‐Yo IR2 performance, post arm exercise compared to PLA.
NaHCO3 trial in comparison to CAF and PLA, while no difference in heart rate was observed between trials.
improved Yo‐Yo IR2 performance and lowered perceived exertion after intense arm cranking exercise, with greater overall effects of sodium bicarbonate intake.
Separate and Combined Effects of Caffeine and Sodium‐Bicarbonate Intake on Judo Performance
Felippe et al. Int J Sports Physiol Perform, 11(2):221-6, 2016
NaHCO3, CAF, NaHCO3 + CAF, and placebo (PLA) followed by 3 Special Judo Fitness Tests (SJFTs) interspaced with 5 min rest.
a higher number of throws than with PLA (24.4 +/‐ 0.9 and 23.2 +/‐ 1.5 throws, respectively, P = .02) during the first SJFT.
more throws than with PLA (23.7 +/‐ 1.6, 24.4 +/‐ 1.0, and 22.0 +/‐ 1.6 throws, P = .001 and P = .03, respectively).
than PLA only for NaHCO3 + CAF (68.8 +/‐ 4.4 and 72.7 +/‐ 3.1 throws, respectively, P = .003).
increased judo performance compared with PLA.
high nitrate levels has been reported to promote healthy blood pressure due to a vasodilatory effect
exercise (e.g., 300‐500 ml) improves aerobic endurance efficiency
supplementation can also enhance intermittent exercise performance and/or recovery
The Effects of Nitrate‐Rich Supplementation on Neuromuscular Efficiency during Heavy Resistance Exercise
Flanagan et al. J Am Coll Nutr. 35(2):100-7, 2016
supplement for 3 d, performed a bout of heavy resistance exercise, completed a washout, and then repeated the procedures with the remaining supplement.
assessed during isometric and dynamic muscle contractions and physical performance, heart rate, lactate, and oxygen consumption (VO2) were determined.
mean and maximum firing rates over the course of fatiguing exercise.
rates by the end of exercise and lower initial firing rates.
amplitudes.
neuromuscular advantages during metabolically taxing resistance exercise.
Ingestion of a nitric oxide enhancing supplement improves resistance exercise performance Mosher et al. J Strength Cond Res. e-pub, April 2, 2016
"BEET It Sport (R)" nitrate shot containing 6.4 millimoles (mmol/L) or 400 mg of nitrate; or a blackcurrant placebo drink.
consisting of bench press exercise at an intensity of 60% of their established 1 repetition maximum (1‐ RM), for three sets until failure with 2 minute rest interval between sets.
to failure (p < 0.001) and total weight lifted (p < 0.001).
resistance training performance and work output.
Nitrate Intake Promotes Shift in Muscle Fiber Type Composition during Sprint Interval Training in Hypoxia
De Smet et al. Front Physiol. 7: 233, 2016
experimental groups: Sprint Interval Training (SIT) in normoxia (20.9% FiO2) + PLA (N), SIT in hypoxia (15% FiO2) + PLA (H), or SIT in hypoxia + nitrate (HN).
interspersed by 4.5 min recovery‐intervals, 3 weekly sessions, 4‐6 sprints per session).
h before each session.
< 0.05).
0.05 vs. H), but not in the other groups.
more in HN than in H (P = 0.085).
proportion of type IIa fibers in muscle, which may be associated with enhanced performance in short maximal exercise.
levels during exercise
exercise
weight loss)
– 5 – 8 g/kg/d – moderate training – 8 – 10 g/kg/d – heavy training
– 1.0 – 1.5 g/kg/d moderate training – 1.5 ‐ 2.0 g/kg/d during heavy training
– 0.5 – 1.5 g/kg/d
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Caffeine is effective for enhancing sport performance in trained athletes when consumed in low‐to‐moderate dosages (~3‐6 mg/kg) Caffeine can enhance vigilance during bouts of extended exhaustive exercise, as well as periods of sustained sleep deprivation. Caffeine is ergogenic for sustained maximal endurance exercise, and has been shown to be highly effective for time‐trial performance. Caffeine supplementation is beneficial for high‐ intensity exercise, including team sports such as soccer and rugby, both of which are categorized by intermittent activity within a period of prolonged duration.
Goldstein et al. JISSN. 7:5, 2010
S tu dy F indin gs C ade et al., M S S E , 1984 T rained runners; 9% in V O 2m ax; subm axim al lactate levels K reider, et al., M S S E , 1990 T rained runners; 9% in V O 2m ax; 12% in V A N T ; N S but 14-s faster 5-m ile run tim e S tew art, et al., R es. Q ., 1990 T rained cyclists; 11% in V O 2m ax; 20% in tim e to exhaustion K reider et al., IJS N , 1992 T rained cyclists & triathletes; 9% in V O 2m ax; 10% in V A N T ; 17% in po w er during 40 km race; 13% in E J and 24% M F S
Effect of sodium phosphate supplementation on repeated high‐intensity cycling efforts Brewer et al. J Sports Sci. 33(11):1109-16, 2015
supplementation (50 mg/kg FFM/d) or PLA.
post‐supplementation on an air‐braked cycle ergometer.
significantly improved (P < 0.05) work and mean power
W; day 1, 271 kJ/754 W; day 4, 271 kJ/753 W) and time‐ trial (baseline, 225 kJ/374 W; day 1, 235 kJ/398 W; day 4, 236 kJ/393 W) aspects of the performance test post‐ loading.
in the PLA group.
time‐trial cycling efforts both 1 and 4 days post‐ loading in trained cyclists.
Effects of sodium phosphate and caffeine loading on repeated‐sprint ability
Buck et al. J Sports Sci. 33(19):1971-9, 2015
CAF; 2) SP and PLA; 3) CAF and PLA; and 4) PLA + PLA with ~21 days separating each trial.
quarters) with 6 x 20‐m repeated‐sprints performed once before (Set 1), at half‐time (Set 2), and after (Set 3).
(Set 1: P = 0.003; Set 2: d = ‐0.51; Set 3: P < 0.001; overall: P = 0.020), CAF (Set 3: P = 0.004; overall: P = 0.033) and SP (Set 3: d = ‐ 0.67).
with PLA (Set 1: d = ‐0.52; Set 3: d = ‐0.58).
(Set 3: P = 0.007, d = ‐0.90) and CAF (Set 3: P = 0.024, d = ‐0.73).
0.54 to ‐0.61 for all sets).
loading improved repeated‐sprint ability.
Effects of sodium phosphate and caffeine ingestion on repeated‐sprint ability in male athletes
Kopec et al. J Sci Med Sport. 19(3):272-6, 2016
d for 6‐d) and CAF (6 mg/kg FFM / d) ingested 1h before exercise); 2) SP and PLA; 3) CAF and PLA; and 4) PLA + PLA.
consisting of 2x30min halves, with 6x20‐m repeated‐sprint sets performed at the start, half‐time and end of the STGC.
moderate to large effect sizes (ES; d=0.51‐0.83) and 'likely' to 'very likely' chances of benefit, compared with PLA.
benefit for FS, BS and TS for numerous sets and a 'possible' chance of benefit compared with SP+C for BS (set 2).
'possible' to 'likely' benefit for numerous sprints, while caffeine resulted in a moderate ES (d=0.63; FS: set 3) and 'likely' chances of benefit for a number of sets.
sprint performance when compared with PLA.
and improve exercise tolerance.
in maximal oxygen consumption; yet a trend for improvement in time‐ to‐exhaustion accompanying the ingestion of sodium nitrate intake at 0.1 mmol/kg/day for three days.
significant reduction in oxygen consumption and improvement in gross efficiency at sub‐maximal workloads using the same ingestion schema.
consumption of 10 mg/kg of sodium nitrate prior to a cycle ergometer test reduced VO2peak without influencing time to exhaustion or maximal power output in highly trained cyclist and triathletes. Inorganic nitrate supplementation improves muscle oxygenation, O(2) uptake kinetics, and exercise tolerance at high but not low pedal rates
Bailey et al. J Appl Physiol. 118(11):1396-405, 2015
cadences of 35 rpm and 115 rpm during separate 9‐d supplementation periods with NO3 rich beetroot juice (BR) (providing 8.4 mmol NO3/d) and PLA.
with BR (P < 0.01).
concentration ([O2Hb]), phase II Vo2 kinetics, or Tlim between BR and PLA when cycling at 35 rpm (P > 0.05).
and throughout exercise, phase II Vo2 kinetics was faster (47 +/‐ 16 s vs. 61 +/‐ 25 s; P < 0.05), and Tlim was greater (362 +/‐ 137 s
muscle oxygenation, expedite the adjustment of oxidative metabolism, and enhance exercise tolerance when cycling at a high, but not a low, pedal cadence.
Glycogen Synthesis
demonstrated that co‐ingesting creatine (5 g) with large amounts
creatine and carbohydrate storage in muscle.
ingesting creatine (5 g) with 47–97 g of carbohydrate and 50 g of protein also enhanced creatine retention.
creatine transport was mediated in part by glucose and insulin.
Green et al. Am J Physiol. 271:E821-6, 1996 Steenge et al. JAP. 89:1165-71, 2001
protocols interspersed with a standard creatine load of 20 g/d for 5 d.
glycogen by 4% with no change in total muscle creatine.
muscle creatine levels in both the left leg (+ 41.1±31.1 mmol/kg DM) and the right leg (+36.6±19.8 mmol/kg DM with no change in either leg's muscle glycogen content.
increase in muscle glycogen (+241±150 mmol/kg DM) was detected.
mmol/kg DM) was significantly greater than the precreatine load total glycogen content (597±142 mmol/kg DM).
capacity is influenced by its initial levels of creatine and the accompanying alterations in cell volume.
Muscle glycogen supercompensation is enhanced by prior creatine supplementation
Nelson et al. Med Sci Sports Exerc. 33(7):1,096-1,100, 2001.
– Tart Cherries – Nitrates
The effects of amino acid supplementation on hormonal responses to resistance training overreaching
Kraemer et al. Metabolism. 55(3):282-91, 2006
an amino acid (AA) or a placebo (P) group and underwent 4 weeks of total-body RT designed to induce a state of overreaching.
(phase 1, 3 sets of 8 exercises performed for 8-12 repetitions; phase 2, 5 sets of 5 exercises performed for 3-5 repetitions).
were determined before (T1) and at the end
strength loss during initial high-volume stress, possibly by reducing muscle damage by maintaining an anabolic environment.
Amino acid supplements and recovery from high-intensity resistance training
Sharp and Pearson. JSCR. 24(4):1125-30, 2010
commencing a 4th week with concomitant high-intensity total-body resistance training (overreaching) (3 x 6-8 repetitions maximum, 8 exercises).
again after 2 and 4 days of training.
and cortisol and creatine kinase levels were significantly lower in the BCAA group.
hormonal profile while attenuating training-induced increases in muscle tissue damage.
periods may increase subsequent competitive performance while decreasing the risk of injury or by maintaining an anabolic environment.
0.3 g/kg/d of CM with CHO for 5‐d and 0.1 g/kg/d of CM with CHO for 14 days or a CHO placebo.
eccentric‐only repetitions at 120% of their 1‐RM max
exercise machine.
blood markers of muscle damage.
isokinetic (10% higher) and isometric (21% higher) knee extension strength during recovery from exercise‐induced muscle damage.
average of 84%) after 48 hrs, 72 hrs, 96 hrs, and 7 days recovery in the Cr group.
extensor muscle function after injury.
Creatine supplementation enhances muscle force recovery after eccentrically‐induced muscle damage in healthy individuals
Cooke et al. J Int Soc Sports Nutri. 6:13, 2008.
0.3 g/kg per day of CM (n=9) or placebo (n=8) while performing resistance exercise (5 days/week for 4 weeks) followed by a 2-week taper phase.
were reduced during training in P but not CM.
, body mass, and LBM in the legs were augmented to a greater extent in CM by the end of the 6-week period.
(P=0.09) was also observed in CM.
hormone concentrations obtained in the resting, postabsorptive state.
performance during the initial phase of high- volume resistance training overreaching that
The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching Volek et al. Eur J Appl Physiol. 91(5-6):628-37, 2004.
5g of creatine and 15g/d of maltodextrin while the control group received the same amount of maltodextrin.
6.6-fold) and TNF-alpha (2.34-fold) concentrations
and 33.7%, respectively) and abolished the increase in LDH plasma concentration observed after running 30km.
during the period of supplementation, nor during the 30km race.
The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race
Santos et al. Life Sci. 75(16):1917-24, 2004.
assigned to ingest, in a double blind manner, capsules containing 480 mg/d of a PL or powdered tart cherries (TC) for 10‐d prior to and for 48‐h post‐exercise.
supplementation.
quadriceps muscle soreness ratings were taken pre‐lift, 60‐min, 24‐h, and 48‐h post‐lift.
soreness, strength decrement during recovery, and markers of muscle catabolism in resistance trained individuals.
Effects of powdered Montmorency tart cherry supplementation
resistance trained males
Levers et al. JISSN. 12:41, 2015
double‐blind manner, capsules containing 480 mg
a half marathon and for 48‐hr post‐run.
soreness ratings were taken pre‐run, 60‐min, 24 and 48‐h post‐run.
catabolism, reduced immune and inflammatory stress, better maintained redox balance, and increased performance in aerobically trained individuals.
Effects of powdered Montmorency tart cherry supplementation
individuals Levers et al. JISSN. 13:22, 2016
day for 8‐d.
designed to replicate road race demands.
cycling power) and DOM were assessed at baseline, 24, 48, and 72 h post‐trial.
post‐trial, and at 1, 3, 5, 24, 48, and 72 h post‐trial.
across the 72‐h post‐trial period and economy (P < 0.05) was improved in the MC group at 24 h.
were attenuated with MC (vs. PLA).
accelerating recovery and reducing exercise‐induced inflammation following strenuous cycling exercise.. Recovery facilitation with Montmorency cherries following high-intensity, metabolically challenging exercise
Bell et al. Appl Physiol Nutr Metab. 40(4):414-23, 2015
MC or PLA supplements for 8‐d (30 mL x 2/d).
Loughborough Intermittent Shuttle Test (LISTADAPT).
and muscle soreness (DOMS) were assessed at baseline, and 24, 48 and 72 h post‐exercise while measures of inflammation (IL‐1‐beta, IL‐6, IL‐8, TNF‐alpha, hsCRP), muscle damage (CK) and oxidative stress (LOOH) were analysed at baseline and 1, 3, 5, 24, 48 and 72 h post‐ exercise.
faster and muscle soreness (DOMS) ratings were lower in the MC group (p < 0.05).
prolonged, repeat sprint activity, such as soccer and rugby. The effects of Montmorency tart cherry concentrate supplementation on recovery following prolonged, intermittent exercise
Bell et al. Nutrients. (7): 2016
lower dose of BRJ (L‐BT; 125 ml), or PLA immediately (x3 servings), 24 (x2 servings) and 48 h (x2 servings) following completion of 100‐drop jumps.
countermovement jumps (CMJ), pressure pain threshold (PPT), creatine kinase (CK), interleukin‐6 (IL‐6), interleukin‐8 (IL‐8) and tumour necrosis factor‐ alpha (TNF‐alpha) were measured pre, post, 2 (blood indices only), 24, 48 and 72 h following the drop jumps.
soreness and decrements in CMJ performance induced by eccentric exercise while MIVC, CK, IL‐6, TNF‐alpha and IL‐8 were not affected.
The effects of beetroot juice supplementation on indices of muscle damage following eccentric exercise
Clifford et al. EJAP. 116(2): 2016
– Enhance Acute Exercise – Improve Mental Focus / Attention – Reduce Catabolism – Convenient means to provide nutrients that can enhance training adaptations
nutrients
nutrition interventions
methods
Baylor University
Kristen Beavers, PhD
Jackie Beckham‐Dove, PhD
Thomas Buford, PhD
Jen Wismann‐Bunn, PhD
Brian Brabham, PhD
Bill Campbell, PhD
Rehka Chandran, MD
Matt Cooke, PhD (Post‐Doc)
Julie Culbertson, MS
Terry Magrans‐Courtney, PhD
Erika Dieke, PhD
Maria Ferreira, PhD
David Fogt, PhD (Post‐Doc)
Melyn Galbreath, NP, PhD
Jean Jitomir, PhD
Travis Harvey, PhD
Gregory Hudson, PhD
Mike Iosia, PhD (Post‐Doc)
Chad Kerksick, PhD
Paul La Bounty, PhD
Rui Li, PhD
Brandon Marcello, PhD
Jen Moreillon, PhD
Chris Mulligan, MS
Erika Nassar, PhD
Adam Parker, PhD
Mike Roberts, MS, PhD
Dan Rhol, MS
Monica Serra, PhD
Kathy Sharp, MS
Brian Shelmadine, PhD
Lem Taylor, PhD
Anthony Vacanti, MS
Colin Wilborn, PhD
Texas A&M University Felix Ayadi, MS Mike Byrd, MSEd, MBA Claire Baetge, PhD Major Nick Barringer, RD, PhD Jeremy Carter, MS Minye Cho, MS Adriana Coletta, MS, RD Blaise Collins, MS Ryan Dalton, MS Elfego Galvin, RD, PhD Chelsea Goodenough, BS Tyler Grubric, MS Andrew Jagim, PhD Peter Jung, MS Deepesh Khanna, MS, MPH Majid Koozehchian, MS Julie Culbetson‐Kresta, PhD Kyle Levers, PhD Brittanie Lockard, PhD Major Michelle Mardock, PhD Jonathan Oliver, PhD Abigail O'Conner, MS Amiee Reyes, MS Brittany Sanchez, MS Sunday Simbo, PhD Ryan Sowinski, BS Sammy Springer, MS University of Memphis Darren Bullen, MS Patty Cowan, PhD Maria Ferreira, MS, RD Pamela Grindstaff, MS Shonteh Henderson, MS, DPT Chad Kerksick, MS Pauline Koh‐Banerjee, MS, DSci Stacy Lancaster, MS, PhD Jen Lundberg, MS Charlie Melton, MS Leigh Ramsey, MS John Ransom, BS Chris Rasmussen, MS Mike Starks, MS, PhD Mike Wilson, MS Larry Wood, MS Old Dominion University Jen Bozarth, PhD Eric Burton, MS Bart Drinkard, MS, PT Tracey Drews, MS Gary Miller, PhD Victor Miriel, PhD Mary Mitchell‐Beaton, MS Sherri Parker, PhD Debbie Schenck, MS David Tulis, PhD
Anthony L. Alm ada, MSc (President & Chief Scientific Officer, ImagiNutrition) Claude Bouchard, PhD (Pennington Biomedical Research Center, Texas A&M TIAS Faculty Fellow) Patti Cow an, PhD, RN (College of Nursing, University of Tennessee) Stephen Crouse, PhD (Director, Applied Exercise Science Lab, Texas A&M University) Nicholaas Deutz, MD, PhD (Director, Center for Translational Aging and Longevity, Texas A&M University) Valter di Salvo, PhD (Aspire Academy, Qatar) Conrad Earnest, PhD (Nutribolt, Bryan, TX) Jim Fluckey, PhD (Muscle Biology Lab, Department of Health & Kinesiology, Texas A&M University) Paul Greenhaff, PhD (Department of Biomedical Sciences, Queen's Medical Centre, Nottingham, ENGLAND) Lori Greenw ood, PhD, ATC, LAT (Department of Health & Kinesiology, Texas A&M University) Mike Greenw ood, PhD, FACSM, FI SSN, FNSCA (Department of Health & Kinesiology, Texas A&M University) Roger Harris, PhD, FI SSN (Retired, formerly, University of Chichester, UK) David Huston, MD (Director, Clinical Science and Translational Research Institute. College of Medicine, Texas A&M Health Science
Center)
Gilbert Kaats, PhD (Integrative Health Technologies, San Antonio, TX) Richard Linnehan, DVM (NASA - Johnson Space Center - TAMUS) Tim othy Lightfoot, PhD (Director, Huffines Institute for Sports Medicine and Human Performance, Texas A&M University) Sarkis Meterissian, MD, CM (Cedars Breast Centre, McGill University Health Center, McGill University, Quebec, CANADA) Peter Murano, PhD (Institute for Obesity Research & Program Evaluation, Texas A&M University) Steven Riechm an, PhD (Human Countermeasures Lab, Department of Health & Kinesiology, Texas A&M University) Catherine Sabiston, PhD (Health Behavior & Emotion Lab, Department of Kinesiology & Physical Education, McGill University, Quebec,
CANADA)
Lori Sigrist, PhD, RD, CSSD (Center for the Intrepid, Brooks Army Medical Center, San Antonio, TX) Susanne Talcott, PhD (Department of Nutrition and Food Science, Texas A&M University) Mark Tarnopolsky, MD, PhD, FRCP( C) (Faculty of Health Sciences, McMaster University, Ontario, CANADA) Per Tesch, PhD (Mid Sweden University & Karlinska Institute, SWEDEN) Robert W olfe, PhD (Vice-Chair of Center for Translational Research, Professor, Department of Geriatrics, Reynolds Institute of Aging,
University of Arkansas Reynolds Institute on Aging)
Richard B. Kreider, PhD, FACSM, FI SSN, FACN
Professor & Head, Department of Health & Kinesiology Thomas A. & Joan Read Endowed Chair for Disadvantaged Youth Director, Exercise & Sport Nutrition Lab Texas A&M University rbkreider@tam u.edu ExerciseAndSportNutritionLab.com
Disclosures: Receive industry sponsored research grants and serve as a scientific and legal consultant. Serve as scientific consultant to Nutrabolt Inc. (Bryan, TX)