Bodies. Built by Science

13/07/2020

1)
Resistance training is an effective tool for stimulating muscle hypertrophy and improving strength. By manipulating acute training variables (i.e., exercise selection and order, intensity, volume, and duration, frequency, and rest intervals), differences in mechanical and metabolic stresses can be imposed.
2)
As the intensity of resistance exercise increases (resulting in increased activation of fast-twitch muscle fibers), a greater emphasis is placed on mechanical stress In contrast, high-volume (i.e., greater number of repetitions concomitant with the use of short rest intervals) programs elicit greater metabolic stress.
3)
A minimum intensity threshold is necessary to maximally stimulate muscle activation for those programs targeting metabolic stress. Thus, metabolic stress is targeted by increasing resistance exercise volume and volume load and by reducing rest intervals between sets.
4)
The combination of mechanical and metabolic stress has been shown to increase the potential for muscle damage, and it also appears to be a potent stimulus for inducing muscle hypertrophy and strength increases.
5)
It has been suggested that high volume, moderate-to-high intensity resistance exercise programs utilizing short rest intervals primarily target muscle hypertrophy with secondary strength increases. Conversely, high-intensity, low-volume programs utilizing long rest intervals primarily target muscle strength increases with secondary improvements in muscle hypertrophy.
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05/07/2020

1)
Individuals with overweight and obesity, who consumed the amount of 3.4 g of CLA per day for 12 weeks reduced their body fat.
2)
In a review study, obese men diagnosed with metabolic syndrome used CLA for 4 weeks. The final result was a reduction of the abdominal circumference, however other anthropometric measures did not undergo a relevant change.
3)
A randomized, double blind, placebo-controlled study looked at the effects of CLA supplementation on body composition and weight loss for 12 weeks, in individuals with obesity or grade I obesity in the Chinese population. The group supplemented with CLA presented a reduction of obesity and/or overweight besides other benefits, without evidence of adverse effects.
4)
Eight weeks of conjugated linoleic acid supplementation has no effect on antioxidant status (plasma total radical-trapping antioxidant potential, lipid peroxidation, lipid-soluble antioxidant vitamin concentration, erythrocyte antioxidant enzyme – superoxide dismutase, catalase, glutathione peroxidase), and leukocyte DNA damage between the CLA, compared to placebo group.
5)
After three weeks, women in the supplementation group had their body weight and percentage of body fat (assessed by DEXA and skinfolds) significantly decreased when compared to placebo or control diets.
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24/06/2020

1)
Creatine monohydrate supplementation is not only safe, but possibly beneficial in regard to preventing injury and/or management of select medical conditions when taken within recommended guidelines.

2)
There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.

3)
If proper precautions and supervision are provided, supplementation in young athletes is acceptable and may provide a nutritional alternative to potentially dangerous anabolic drugs.

4)
At present, creatine monohydrate is the most extensively studied and clinically effective form of creatine for use in nutritional supplements in terms of muscle uptake and ability to increase high-intensity exercise capacity.

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24/06/2020

1)
Research suggests that beta-alanine requires a chronic loading dose of 4 to 6 g daily in divided doses of 2 g or less, for a minimum of two weeks (which results in a 20-30 % increase in muscle carnosine concentrations).
2)
To increase muscle carnosine, a larger dose of 6 g, divided into 4 equal doses would be more advantageous. Additionally, if supplementing with a non-time release version, consuming a total daily dose of 6 g would be important for augmenting muscle carnosine.
3)
Combining beta-alanine consumption with a meal during beta-alanine loading has also been shown to be effective for further augmenting muscle carnosine levels.
4)
In addition, a recent meta-analysis suggested that supplementation with a total ingestion of 179 g of beta-alanine (the average dose across all studies) resulted in a median performance improvement of 2.85 % compared with a placebo. Washout time, or time required for values to return to baseline, may vary between non-responders and responders, requiring 6 to 15 weeks to return to normal.

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24/06/2020

1)
It seems prudent to recommend for endurance athletes to ingest approximately 0.25 g of protein/kg body weight per hour of endurance exercise (in addition to the athlete’s regular carbohydrate intake) to suppress markers of muscle damage and improve subjective feelings of muscular soreness.
2)
When adequate carbohydrate is delivered, adding protein to carbohydrate does not appear to improve endurance performance over the course of a few days or weeks.
3)
Adding protein during or after an intensive bout of endurance exercise may suppress the rise in plasma proteins linked to myofibrillar damage and reduce feelings of muscle soreness.
4)
There are relatively few investigations on the effects of protein supplementation on endurance performance.

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24/06/2020

A daily protein intake of between 1.4 and 2.0 grams per kg of body weight is needed for building and maintaining muscle mass.
1)
An acute exercise stimulus, particularly resistance exercise, and protein ingestion both stimulate muscle protein synthesis (MPS) and are synergistic when protein consumption occurs before or after resistance exercise.

2)
For building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.4–2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals, a value that falls in line within the Acceptable Macronutrient Distribution Range published by the Institute of Medicine for protein.

3)
There is novel evidence that suggests higher protein intakes (>3.0 g/kg/d) may have positive effects on body composition in resistance-trained individuals (i.e., promote loss of fat mass). 4)
Recommendations regarding the optimal protein intake per serving for athletes to maximize MPS are mixed and are dependent upon age and recent resistance exercise stimuli. General recommendations are 0.25 g of a high-quality protein per kg of body weight, or an absolute dose of 20–40 g.

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13/06/2020

Physiological and Nutritional Aspects of Post-Exercise Recovery: Specific Recommendations for Female Athletes

Abstract:

Gender-based differences in the physiological response to exercise have been studied extensively for the last four decades, and yet the study of post-exercise, gender-specific recovery has only been developing in more recent years.

This review of the literature aims to present the current state of knowledge in this field, focusing on some of the most pertinent aspects of physiological recovery in female athletes and how metabolic, thermoregulatory, or inflammation and repair processes may differ from those observed in male athletes.

Scientific investigations on the effect of gender on substrate utilization during exercise have yielded conflicting results. Factors contributing to the lack of agreement between studies include differences in subject dietary or training status, exercise intensity or duration, as well as the variations in ovarian hormone concentrations between different menstrual cycle phases in female subjects, as all are known to affect substrate metabolism during sub-maximal exercise.

If greater fatty acid mobilization occurs in females during prolonged exercise compared with males, the inverse is observed during the recovery phase. This could explain why, despite mobilizing lipids to a greater extent than males during exercise, females lose less fat mass than their male counterparts over the course of a physical training programme. Where nutritional strategies are concerned, no difference appears between males and females in their capacity to replenish glycogen stores; optimal timing for carbohydrate intake does not differ between genders, and athletes must consume carbohydrates as soon as possible after exercise in order to maximize glycogen store repletion. While lipid intake should be limited in the immediate post-exercise period in order to favour carbohydrate and protein intake, in the scope of the athlete's general diet, lipid intake should be maintained at an adequate level (30%). This is particularly important for females specializing in long-duration events. With protein balance, it has been shown that a negative nitrogen balance is more often observed in female athletes than in male athletes. It is therefore especially important to ensure that this remains the case during periods of caloric restriction, especially when working with female athletes showing a tendency to limit their caloric intake on a daily basis.

In the post-exercise period, females display lower thermolytic capacities than males. Therefore, the use of cooling recovery methods following exercise, such as cold water immersion or the use of a cooling vest, appear particularly beneficial for female athletes. In addition, a greater decrease in arterial blood pressure is observed after exercise in females than in males.

Given that the return to homeostasis after a brief intense exercise appears linked to maintaining good venous return, it is conceivable that female athletes would find a greater advantage to active recovery modes than males.

This article reviews some of the major gender differences in the metabolic, inflammatory and thermoregulatory response to exercise and its subsequent recovery. Particular attention is given to the identification of which recovery strategies may be the most pertinent to the design of training programmes for athletic females, in order to optimize the physiological adaptations sought for improving performance and maintaining health.

https://pubmed.ncbi.nlm.nih.gov/21923203/

13/06/2020

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19/02/2016

"Whey protein alone or as a part of a 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. This enhancement effect seems to be more evident when whey proteins are consumed within a multi-ingredient containing creatine."

http://www.ncbi.nlm.nih.gov/pubmed/26403469

Sports Med. 2016 Jan;46(1):125-37. doi: 10.1007/s40279-015-0403-y.

07/12/2015

Abstract
Objective
To test the hypothesis that substituting artificially sweetened beverages (ASB) for sugar-sweetened beverages (SSB) decreases intrahepatocellular lipid concentrations (IHCL) in overweight subjects with high SSB consumption.

Methods
About 31 healthy subjects with BMI greater than 25 kg/m2 and a daily consumption of at least 660 ml SSB were randomized to a 12-week intervention in which they replaced SSBs with ASBs. Their IHCL (magnetic resonance spectroscopy), visceral adipose tissue volume (VAT; magnetic resonance imaging), food intake (2-day food records), and fasting blood concentrations of metabolic markers were measured after a 4-week run-in period and after a 12-week period with ASB or control (CTRL).

Results
About 27 subjects completed the study. IHCL was reduced to 74% of the initial values with ASB (N = 14; P < 0.05) but did not change with CTRL. The decrease in IHCL attained with ASB was more important in subjects with IHCL greater than 60 mmol/l than in subjects with low IHCL. ALT decreased significantly with SSB only in subjects with IHCL greater than 60 mmol/l. There was otherwise no significant effect of ASB on body weight, VAT, or metabolic markers.

Conclusions
In subjects with overweight or obesity and a high SSB intake, replacing SSB with ASB decreased intrahepatic fat over a 12-week period.


http://onlinelibrary.wiley.com/doi/10.1002/oby.21310/full

28/11/2015

Longer inter-set rest periods enhance muscle strength and hypertrophy in resistance-trained men.

Abstract

The purpose of this study was to investigate the effects of short rest intervals normally associated with hypertrophy-type training versus long rest intervals traditionally used in strength-type training on muscular adaptations in a cohort of young, experienced lifters. Twenty-one young resistance-trained men were randomly assigned to either a group that performed a resistance training (RT) program with 1-minute rest intervals (SHORT) or a group that employed 3-minute rest intervals (LONG). All other RT variables were held constant. The study period lasted 8 weeks with subjects performing 3 total body workouts a week comprised of 3 sets of 8-12 repetition maximum (RM) of 7 different exercises per session. Testing was carried out pre- and post-study for muscle strength (1RM bench press and back squat), muscle endurance (50% 1RM bench press to failure), and muscle thickness of the elbow flexors, triceps brachii, and quadriceps femoris via ultrasound imaging. Maximal strength was significantly greater for both 1RM squat and bench press for LONG compared to SHORT. Muscle thickness was significantly greater for LONG compared to SHORT in the anterior thigh and a trend for greater increases was noted in the triceps brachii,(p = 0.06) as well. Both groups saw significant increases in local upper body muscle endurance with no significant differences noted between groups. The present study provides evidence that longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men.

http://www.ncbi.nlm.nih.gov/pubmed/26605807/

J Strength Cond Res. 2015 Nov 20. [Epub ahead of print]

26/11/2015

Fructose Coingestion Does Not Accelerate Postexercise Muscle Glycogen Repletion.

BACKGROUND:
Post-exercise muscle glycogen repletion is largely determined by the systemic availability of exogenous carbohydrate provided.

PURPOSE:
This study aimed to assess the effect of the combined ingestion of fructose and glucose on post-exercise muscle glycogen repletion when optimal amounts of carbohydrate are ingested.

METHODS:
Fourteen male cyclists (age: 28±6 y; Wmax: 4.8±0.4 W·kg) were studied on 3 different occasions. Each test day started with a glycogen-depleting exercise session. This was followed by a 5 h recovery period, during which subjects ingested 1.5 g·kg·h glucose (GLU), 1.2 g·kg·h glucose + 0.3 g·kg·h fructose (GLU+FRU), or 0.9 g·kg·h glucose + 0.6 g·kg·h sucrose (GLU+SUC). Blood samples and gastrointestinal distress questionnaires were collected frequently and muscle biopsies were obtained at 0, 120, and 300 min after cessation of exercise to measure muscle glycogen content.

RESULTS:
Plasma glucose responses did not differ between treatments (ANOVA, P=0.096), but plasma insulin and lactate concentrations were elevated during GLU+FRU and GLU+SUC when compared to GLU (P

Med Sci Sports Exerc. 2015 Nov 24. [Epub ahead of print]