Research Update2006 Chiropractic Sports Sciences Symposium

Sports Nutrition

With Exercise Physiology andGeneral Studies with Practical Application

G. Douglas Andersen, DC, DACBSP, CCN

www.andersEnchiro.com

CaffeineA Simulated Team Sport Study

• Dbl-blind, randomized, crossover study with 9 Rugby players

• 7 circuits in two 40 minute halfs with a 10 minute half time

• 70 minutes prior, they consumed 6mg/kgBW caffeine or placebo

Stewart, G.R., Hopkins, W.G., Cook, C., Caims, S.P. Multiple Effects of Caffeine on Simulated

High-Intensity Team-Sport Performance. Med Sci Sp Ex. 2005; 37: 1998-2005

CaffeineA Simulated Team Sport Study (Cont.)

Caffeine Improved:• 20m sprint speed• Offensive sprint speed• Defensive sprint speed• Tackle sprint speed• 30m sprint speed• Passing AccuracyStewart, G.R., Hopkins, W.G., Cook, C., Caims, S.P. Multiple Effects of Caffeine on Simulated High-Intensity Team-Sport Performance. Med Sci Sp Ex. 2005; 37: 1998-2005

Caffeine & Dehydration

• 59 males (average age 21) were studied for 13 days

• No caffeine was consumed in the 48 hours prior to the trial

• The first phase (days 1-6) all subjects consumed 3mg/kgBW caffeine capsules

• On days 7-11 subjects were divided into 3 blinded groups: 1 = placebo (zero caffeine), 2 = 3mg/kgBW (mean 226 mg/d), 3 = 6 mg/kgBW (mean 452 mg/d)

• Blood & urine were tested on days 1, 3, 6, 9, 12

• All subjects maintained their normal workouts in a variety of sports

Armstrong, L.E., Pumerantz, A.C., Roti, M.W., et al. Fluid, Electrolyte, and Renal indices of Hydration

During 11 Days of Controlled Caffeine Consumption. In J Sp Nutr Ex Metab. 2005; 15: 252-265

Caffeine & Dehydration (Cont.)Urine Levels

Group Zero 3mg/kg 6mg/kg

Day 1 1465mL/24h 1484mL/24h 1593mL/24h

3 1626 1587 1407

6 1605 1347 1641

9 1303 1636 1446

12 1410 1371 1349

There was no evidence of any diuretic effect in healthy active males.

Armstrong, L.E., Pumerantz, A.C., Roti, M.W., et al. Fluid, Electrolyte, and Renal indices of Hydration

During 11 Days of Controlled Caffeine Consumption. In J Sp Nutr Ex Metab. 2005; 15: 252-265

Habitual Caffeine

• 155,594 U.S. women free of hypertension in 1990-91 and followed 12 years until 2002-03 in the Nurses Health Studies 1 & 11

• There was no association between the amount of caffeine consumed and hypertension, and no association between the amount of coffee and hypertension. There was an association between the amount of both sugared and diet cola and hypertension.

Winkelmayer, W.C., Stampfer, M.J., Willet, W.C., Curhan, G.C. Habitual Caffeine Intake and the Risk of Hypertension in

Women. JAMA. 2005; 294: 2330-2335.

Caffeine

Mechanism of actions:• Mobilization of free fatty acids• Preservation of glycogen• Reduction of potassium gradient run down• Stimulation of CNS motor control• Translocation of calcium to a more favorable

membrane position for excitation – contraction coupling in skeletal muscle

Stewart, G.R., Hopkins, W.G., Cook, C., Caims, S.P. Multiple Effects of Caffeine on Simulated High-Intensity Team-Sport Performance. Med Sci Sp Ex. 2005; 37: 1998-2005

Pseudoephedrine

• Dbl-Blind randomized cross-over study• 7 trained subjects ran 1500 meters 7 days apart• 2.5 mg/kg BW pseudoephedrine or maltodextrine

70 minutes before exerciseMean times:• Placebo – 4:40• Pseudoephedrine – 4:34Hodges, K., Hancock, S., Cureell, K., Asker, J. FACSM. University of Birmingham, Birmingham, United Kingdom. Pseudoephedrine Enhances 1500 m Running Performance. Med Sci In Sp Ex. 2005;

Vol.37: S43, A230

Ginseng

• 44 untrained adults, mean age 45 yrs old• Panax Notoginseng (PNG) 1350 mg or 1350 mg starch for

30 daysMean time to exhaustion: Pre

Post_______PNG 30:55 + 6:29 33:30 +

8:33Starch 32:50 + 8:36 34:20 + 1:50• No differences in heart rate, blood pressure, bloodchemistry or perceived exertion between PNG & starchLiang, M.T., FACSM, Moreno, A.J., Young, L.K., Chuang, W. Effects of Panax Notoginseng onAerobic Endurance And Cardiovascular Parameters In Adult Humans. Med Sci Sp Ex. 2005; Vol. 37: S41, A220

Stretching & Isokinetic Strength

• 17 women, (mean age 24) each had 3 tests in random order

• Control – Isokinetic strength test (IST) of dominate knee: flexion & extension.

• Static – 6 min. of 30 sec. passive stretch of quads & hams each followed by IST

• PNF – 6 min. of 10 sec. blocks of contract-relax for quads & hams each followed by IST

Mello, M.L., Pereira, M., Gomes, P.S.C. Acute Effect of Static and PNF stretching on Dominant Knee

Flexion and Extension Strength. Med Sci Sp Ex. 2005; 37: S183, A951

Stretching & Isokinetic StrengthResults

Mean Results – Flexion:

Peak torque Average power Total set work

Control 83.6 57.4 461.4

Static 75.3 49.8 410.6

PNF 74.1 49.8 407.6

Mean Results – Extension:

Peak torque Average power Total set work

Control 139.4 94.7 764.0

Static 136.2 89.6 732.8

PNF 132.7 87.2 715.1

Mello, M.L., Pereira, M., Gomes, P.S.C. Acute Effect of Static and PNF stretching on Dominant Knee

Flexion and Extension Strength. Med Sci Sp Ex. 2005; 37: S183, 951

Stretching & Isometric Strength

18 Men (mean age 26) each had 3 tests in random order:• Control – isometric strength test (IST) of hip adductors• Static Stretch – 30 second sets of passive stretching for 2 min. before

IST• PNF stretch – 10 sec. blocks of contract-relax for 2 min. before IST• Peak torque was measured at 45 degrees, 30 degrees, and 15 degreesPeak Torque 45degrees 30degrees 15degreesControl 175 169 154Static 159 152 146PNF 153 151 142

Rubini, E.D., Pereira, M., Gomes, P.S.C. Acute Effect of Static & PHF Stretching on Hip AbductorIsometric Strength. Med Sci Sp Ex 2005, Vol. 37, S183, A953

Glycerol (GLY)

• Literature review of pre-event hydration studies concerning GLY & water

• 1.0 – 1.2 g/kgBW GLY 2 – 2.5 hours per-event• GLY increased fluid retention 6 ml/kg BW• 50% of the studies showed GLY improved performance in

thermoneutral conditions• 67% of the studies showed GLY improved performance in hot

conditions• In the negative studies, the largest increase in fluid retention was 1.5

ml/kgBWGoulet, E.D., Sharp, R.L., FACSM, Plante, G.E., Melancon, M.O., Dionne, I.J. Systematic Review OfThe Effects OF Glycerol Hyperhydration On Endurance Performance During Compensable ExerciseStress. Med Sci Sp Ex. 2005; 37: S40, A219

Glutamine and Intestinal Permeability

• Literature review of Glutamine and the critically ill.

• Glutamine improves the prognosis of critically ill patients by reducing intestinal permeability and which leads to a reduced frequency of infection.

DeSouza, D.A., Greene, L.J., Intestinal Permeability and Systemic Infection In Critically Ill

Patients: Effects of Glutamine. J Crit Care. 2005; 33: 1125-1135.

Glutamine

• 12 males (19 to 23 yrs old) took 2 servings after workout and 2 servings at bed time on workout days of 10 grams of Glutamine. Six took placebo (10gr glucose) twice after workouts and at bedtime on workout days

• 7 weeks of bench, military, and squat workouts

• Strength Increase – Glutamine - 16.7% Glucose - 15.9%

• Body Fat Loss – Glutamine – 0.6% Glucose – 0.4%

Thistlethwaite, J.R., Swanson, S.C., Scheuerrmann, B.W. The Effect Of Glutamin On Muscle Strength

And Body Composition. Med Sci Sp Ex. 2005; 37: S45, A240

Echinacea (E) & Erythropoietin (EPO)

• Animal cell culture studies indicate E causes EPO to increase

• 24 males (12 took 8gr/d of E. Purpurea and 12 took wheat flour placebo) for 2 weeks

• Mean EPO increase was 44% in E group and 23% in Placebo group

Whitehead, M.T., Martin, T.D., Webster, M.J., FACSM, Scheett, T.P. Two Weeks of Oral Echinacea

Supplementation Significantly Increases Circulating Erythropoietin. Med Sci Sp Ex. 2005; 37: S43,

A231

Forskolin

• From ayurvedic herb coleus Furskohlii• 12 week Double-blind, placebo-controlled study• 30 overweight males (15-Forskolin, 250mg of 10%

extract) BID & 15 Placebo BID• F group lost body fat (4% vs. 1%) and fat mass (4.5kg

vs. .5kg)• F Group gained lean mass (3.7 kg vs. 1.6kg) and total

testosterone (.69ng/ml vs. -.11ng/ml)Godard, M.P., Johnson, B.A., Richmond, S.R., Olson, B.D. Body Composition and Hormonal Adaptation

Associated With Forskolin Consumption In Overweight and Obese Males. Med Sci Sp Ex. 2005;37: S39, A211

Glucosamine and Chondroitin

• Major G&C trial using 5 treatments over 24 weeks

• 1,583 subjects with knee Osteoarthritis (1,229 mild. 304 moderate to severe)

• Primary outcome was a 20% reduction in pain using the Western Ontario and McMaster Universities Osteoarthritis Index (WOMAC)

Clegg, D.O., Reda, D.J., Harris, C.L., et al. Glucosamine, Chrondoitin Sulphate, and the Two in

Combination for Painful Knee Osteoarthritis. NEJM. 2006; 354: 795-808

Glucosamine and Chondroitin Results

Percent of each group that achieved a 20% decrease in WOMAC Pain

Score:

Treatment Mild OA Mod. To Severe OA

Placebo 61.7% 54%

G-HCL (500mg TID) 63.6% 65.7%

C-Sulphate (400mg TID) 66.5% 61.4%

G&C (500/400 mg TID) 62.9% 79.2%

Celebrex (200mg) 70.3% 69.4%

Clegg, D.O., Reda, D.J., Harris, C.L., et al. Glucosamine, Chrondoitin Sulphate, and the Two in

Combination for Painful Knee Osteoarthritis. NEJM. 2006; 354: 795-808

Oxygenated Water Study #1

• 9 cyclists completed 2 trials separated by 2 weeks

• Exercise testing was preceeded by 3 days of 35 ml/kgBW of either water or oxygenated (water which was considerably more than normally consumed)

• No difference in time to exhaustion (76.3 min. vs, 76.4 min O2 vs. H20) HR, RPE, lactate, blood gasses, hydration status

Wing-Gaia, S.L., Subudhi, A.W., Askew, E.W. Effects of Purified Oxygenated Water on Exercise

Performance During Acute Hypoxic Exposure. In J Sport Nutr Ex Metab. 2005; 15: 680-688.

Oxygenated Water Study #2

• Double-blind, placebo controlled study

• 15 endurance athletes(mean VO2 max 54.8)

• Plain water vs. O2 water

• No change in VO2 max, blood lactate, time to exhaustion

• O2 content of plain water was 6.0 mg O2/L

• O2 content of O water was 13.1 mg/ O2/L

Mielke, M., Okroy, J., FACSM, Torok, D., et al. Florida Atlantic University, Davie, FL. Oxygenated

Water Does Not Improve Endurance Exercise Performance. Med Sci Sp Ex. 2005; 37,: S44, A236

Phosphatidylserine

• 16 male soccer players – 90 min. simulated exercise protocol (45 min. drills-10 min. half-30 min. drills & multi-stage fitness test to exhaustion) 2 weeks later it was repeated

• 10 days prior to second bout, subjects took 750 mg PS or glucose placebo (P) daily

• PS did not reduce serum cortisol, markers of muscle damage (creatine kinase & myoglobin) or lipid peroxidation

• Time to exhaustion improved 4% in PS group

Kingsley, M.I., Wadsworth, D., Kilduff, L.P., et al. Effects of Phosphatidylserine on Oxidative Stress

Following Intermittent Running. Med Sci Sp Ex. 2005; 37: 1300-1306

Phophatidylserine (PS)Follow-up Study

• 14 male cyclists were familiarized with test protocol:

10 minutes @ 45% VO2 max & 5 minutes rest

10 minutes @ 55% VO2 max & 5 minutes rest

10 minutes @ 65% VO2 max & 5 minutes rest

85% VO2 max to exhaustion

• 5 days after ride 1 took either 750mg PS (n = 7) or 750 mg glucose polymer placebo (n = 7) for 10 days and then repeated ride protocol

Kingsley, M.L., Miller, M., Kilduff, L.P., et al. Effects of Phosphattidylserine on Exercise Capacity

during Cycling in ActivE Males. Med Sci Sp Ex. 2006; 38: 64-70

Phophatidylserine (PS)Follow-up Study

Results

Results:

Time to exhaustion: Ride 1 Ride 2

PS 7:51 + 1:36 9:51 + 1:42

P 8:09 + 0:54 8:02 + 0:54

• PS did not effect serum cortisol or glucose, blood lactate, or substitute oxidation.

Kingsley, M.L., Miller, M., Kilduff, L.P., et al. Effects of Phosphattidylserine on Exercise Capacity

during Cycling in ActivE Males. Med Sci Sp Ex. 2006; 38: 64-70

D-Ribose

• 3 grams of Ribose (25 min. prior to 5 x 30 sec. sprints with 45 sec. passive rest between sets) in a double-blind, cross-over of 12 male cyclists (mean age 22)

• D-ribose had no effect on peak power, average power, total work, rate of fatigue or levels of glucose, lactate, and ammonia

Kerksick, C., Rasmussen, C., Bowden, R., et al. Effects of Ribose Supplementation Prior toand During Intense Exercise on Anaerobic Capacity and Metabolic Markers. In J Sp Nutr ExMetab. 2005; 15: 653-664.

L-Carnitine

• 3 grams of L-Carnitine tartrate for 4 weeks or placebo followed by a 2 week washout and the reverse treatment in a double-blind, placebo-controlled cross-over design of 15 trained males

• Carnitine levels rose significantly when it was consumed

• No effect on substrate use during 90 min. ride or 20 k time trial (~30 min.)

• No change in FFA’s, glucose, pH, adrenaline, glycerolBroad, E.M., Maughan, Galloway, R. J., S.D.R. Effects of Four Weeks L-carnitine L-tartrate Ingestion on

Substrate Utilization During Prolonged Exercise. In J Sport Nutr Ex Metab.2005; 15: 665-679

L-Carnitine Burns Carbs, Not Fat

• 12 triathletes (6 male, 6 female. Mean age 25) tested after 2 wks of 3 different treatments• 14 days of 3 gr glucose placebo• 13 days of placebo and 1 day of 3gr L-Carnitine tartrate• 14 days of L-Carnitine 3gr a day• 3 hours after each treatment on day 14, 1 hour cycle testResultsIn males, 2 wks of L-carnitine increased carbohydrate oxidation during60 min. 60% VO2 max cycle exercise. In females, both 1 day and 2 wks of Carnitine increased carbohydrate oxidationduring the exercise ride.In males and females fat oxidation during exercise was greatest with placebo.

Abramowicz, W.N., Galloway, S.D.R. Effects of Acute Versus Chronic L-Carnitine L-tartrateSupplementation on Metabolic Responses to Steady State Exercise in Males and Females. In J Sp NutrEx.Metab. 2005; 15: 386-400

Nutrient Timing

• Double-blind, randomized study, 17 regular weight lifters

• Subjects were matched for strength and their divided into groups

• A whey, creatine, glucose supplement at 1gm/kgBW twice daily on the four workout days per week of the same intense 10 week program

• Supplement was taken either per and post workout or early

AM and late PMCribb, P.J., Hayes, A. The Effect Of Supplement Timing On Muscle Fiber Characteristics, Strength and

Body Composition During Resistance Training. Med Sci Sp Ex. 2005; 37: S419, A2188

Nutrient Timing (Continued)

Pre/Post AM/PM

Lean mass +2.7kg +1.45kg

Squat +20.4kg +16.1kg

Bench +12.1kg +8.9kg

Pre/Post also had higher creatine and glycogen levels

than AM/PM.

Cribb, P.J., Hayes, A. The Effect Of Supplement Timing On Muscle Fiber Characteristics, Strength and

Body Composition During Resistance Training. Med Sci Sp Ex. 2005; 37: S419, A2188

Diet Diary

• One year trial of 224 obese adults• Compared 1)Medication only 2)Lifestyle modification &

counseling 3) A combination therapy of 1&2• The Combination group lost more weight than med only or

lifestyle only groupsSubanalysis revealed that those in the combo group who keptdiet diary’s lost a mean of 40 pounds compared to a 17 poundmean loss of those who didn’t regularly track their foodintake.Waddne, T.A., Berkowitz, R.I., Wombie, L.G., et al. Randomized Trial of Lifestyle Modification andPharmacotherapy for Obesity. New Engl J Med. 2005; 353: 2111-2120

Dietary Modification

• 48,000 women (19,000 intervention) 29,000 controls

• Followed for a mean of 7.5 years• Reducing dietary fat and replacing it with

vegetables, fruits, and grains did not increase body weight.

Howard, B.V., Manson, J.E., Stefanick, M.L., et al. Low-fat Dietary Pattern and WeightChange over Seven Years: The Women’s Health Initiative Dietary Modification Trial. JAMA. 2006; 295: 39-49.

Alcohol and Androgen Receptors

Chronic alcohol use reduces the amount of

androgen receptors on type 2B muscle fibers.

Vingren, J.L., Koziris, L.P., Gordon, S.E., et al. Chronic Alcohol Intake, Resistance Training, Muscle

Androgen Receptor Content Med Sci Sp Ex. 2006; 37: 1842-1848.

Oral Creatine Effects

• 20 men (mean age 24) took 21gr/d of creatine for 14 days

• Urine and analysis revealed an increase in both methlyamine and formaldehyde excretion

• Short-term, high-use oral creatine supplementation enhances the excretion of potential cytotoxic compounds but does not have any detrimental effects on kidney permeability.

Poortmans, J.R., Kumps, A., Duez, P., et al. Effect of Oral Creatine Supplementation on

Urinary Methylamin, Formaldehyde, and Formate. Med Sci Sp Ex. 2005; 37: 1717-1720.

Carbs and Prolonged Exercise

• Double-blind test of 9 cyclists• 6.4% carbohydrate-electrolyte sports drink

vs. placebo for 2 hour 70% VO2

• Carbohydrate ingestion enhances feeling of well being during exercise.

Backhouse, S.H., Bishop, N.C., Biddle, S.J., Williams, C. Effects of Carbohydrate and ProlongedExercise on Affect and Perceived Exertion. Med Sci Sp Ex. 2005; 37: 1768-1773.

Sweat and Sodium losses in NCAA Football Players.

• 5 NCAA Football players with history of cramps

• 5 matched controls

• Comparing cramping to non-cramping groups revealed a wide variability of fluid loss in both groups. Sweat potassium was stable. Sweat sodium was 2 times higher in the cramping group compared to the non-cramping group.

Stofan, J.R., Zachwieja, J.j., Horswill, C.A., Murray, R., et al. Sweat and Sodium Losses in NCAA

Football Players: A precursor to Heat Cramps? In J Sport Nutr Ex Metab. 2005; 15: 641-652.

Exercise Associated Muscle Cramping

• Triathletes after an Ironman Triathlon who cramped (n = 11) were compared to non-cramping controls ( n = 9) matched for body mass and finishing time.

• There were no differences between groups for magnesium, potassium, chloride, and glucose.

• The cramping group had a “statistically significant lower post-race serum sodium” than the non-cramping controls.

• The authors stated the difference was “not clinically significant as the serum sodium concentrations in both groups fell within standard norms.”

Sulzer, N.U., Schwellnus, M.p., Noakes, T.D. Serum Electrolytes in Ironman Triathletes with Exercise

Associated Muscle Cramping. Med Sci Sp Ex. 2005; 37: 1081-1085

Hydration and Energy during Soccer-specific Exercise

• 7 ml/kgBW of water before & at half-time

• 7 ml/kgBW of sports drink before & at half-time

• 7 ml/kgBW of sports drink in 6 smaller servings

• There is no change in performance when the same amount of carbohydrates was given prior to and at half time of the match compared to the same amount divided into 6 servings (every 15 minutes).

Clarke, N.D., Drust, B., MacLaren, D.P.M., Reilly, T. Strategies for Hydration and Energy Provision

During Soccer-Specific Exercise. In J Sport Nutr Ex Metab. 2005; 15: 625-640.

Carbs and Insulin

• 7 women ate high or low glycemic index breads for 3 weeks with a 3 week washout between treatments

• All 7 lowered their insulin response to an IV glucose challenge after 3 weeks of high fiber bread by 35%

• Substituting high-fiber carbohydrate for low-fiber carbohydrate reduces insulin response

Ostman, E.M., Frid, A.H., Groop, L.C., Bjorck, I.M.E. A Dietary Exchange of Common

Bread for Tailored Bread of Low Glycaemic Index Rich in Dieatry Fiber Improved Insulin

Economy in young Women with Impaired Glucose Tolerance. Eur J Clin Nutr. 2005: 1-8

Carb-Protein beverage and Recovery after running

• 10% Carb drink vs. 8% Carb/2% Protein drink

• The carbohydrate drink with protein added did not improve subsequent performance after recovery,

but there was less soreness following activity.

Millard-Stafford, M., Warren, G.L., Thomas, L.M., et al. Recovery from Run Training:

Efficacy of a Carbohydrate-Protein Beverage? In J Sport Nutr Ex Metab. 2005; 15: 610-624.

Metabolic Responses to Glycemic Index

• 7 males (mean age 23 yrs old)• High GI dinner (72) or Low GI dinner (34)• Following a high GI breakfast next AM, six blood & expired air samples were

taken over 3 hours prior to a 1 hour run.• Blood glucose & insulin were lower with the LGI dinner for 3 hours even though

the same high GI breakfast was consumed• Plasma FFA & blood lactate were unchanged• No difference in rate of carb or fat oxidation during the run• No difference in run performance• Subjects were not as hungry at breakfast following LGI dinner even though

protein, carb, fat, and calories were the same (P-63gr, C-149gr, F-25gr, Cal-1075• Consuming a low glycemic index meal at dinner can improve glucose tolerance

at breakfast, but did not appear to affect subsequent exerciseStevenson, E., Williams, C., Nute, M., et al. The effect of Glycemic Index of an Evening Meal on the Metabolic Responsesto a Standard High Glycemic Index Breakfast and Subsequent Exercise in Men. In J Sp Nutr Ex Metab. 2005; 15: 308-322.

Glycemic Index & Recovery

8 male runners participated in 2 experimental trials 7 daysapart. They knew they were being tested, but had no ideaWhat for. They didn’t exercise 24 hours prior to each test.They ate the same foods 48 hours prior to each test. Test wasa 90 minute run on an empty stomach@ 70% VO2 maxfollowed by the recovery diet. Run repeated the next morningon empty stomach to exhaustion. Both high GI (70)and low GI (35) recovery diets were 17%P, 72%C, and11%F. Stevenson, E., Williams, C., McComb, G., Oran. C. Improved Recovery from Prolonged ExerciseFollowing the Consumption of Low Glycemic Index Carbohydrate Meals. In J Sp Nutr Ex Metab. 2005;15: 333-349.

Glycemic Index and Recovery Results

Low GI High GI

Avg. Run Time to Exhaustion 109 min. 97 Min.

Pre-run #2 hunger (next morning) No Yes

Ran faster 7 1

Fat Oxidation Higher

Carb Oxidation Higher

Higher rate of fat oxidation was ergogenic and may be due to greater

intramuscular triacylglycerol resynthesis.Stevenson, E., Williams, C., McComb, G., Oran. C. Improved Recovery from Prolonged Exercise

Following the Consumption of Low Glycemic Index Carbohydrate Meals. In J Sp Nutr Metab. 2005; 15:

333-349.

Glycogen Depletion & Glycemic Index

• In the previous study after each 90 minute run, the subjects received either a high or low GI breakfast 30 minutes after running, followed by a high or low GI lunch 2 hours later.

Stevenson, E., Williams, C., Biscoe, H. The Metabolic Responses to High-Carbohydrate Meals with

Different Glycemic Indices Consumed During Recovery from Prolonged, Strenuous Exercise. In J Sp

Nutr Ex Metab. 2005; 15: 291-307

Elk Velvet Antler (EVA)

• 46 rowers (25 male & 21 female)• 10 weeks of training with 560mg EVA or placebo• EVA did not affect testosterone, growth hormone,

or cortisol either during or following exercise - nor did it improve rowing performance.

Syrotulk, D.G., MacFadyen, K.L., Harber, V.J., Bell, G.J. Effect of Elk Velvet Antler

Supplementation on The Hormonal Response to Acute and Chronic Exercise in Male and

Female Rowers. In J Sp Nutr Ex Metab. 2005; 15: 366-385

Tyrosine

• Double-blind cross-over of 20 males (average age 32)

• Tyrosine 150mg/kgBW

• Treadmill with a backpack 30% of BW for 2 hours followed by handgrip test, pull-ups, and stair climbing with 44 pounds.

• Tyrosine is a precursor to epinephrine, norepinephrine, and dopamine. It is in many over-the-counter energy drinks. Ten grams before exercise did not have any effect on maximal strength, endurance, or power.

Sutton, E.E., Coll, M.R., Deuster, P.A. Ingestion of Tyrosine: Effects on Endurance, Muscle Strength, and

Anaerobic Performance. In J Sp Nutr Ex Metab. 2005; 15: 173-185.

HMB Reduces CK

• Beta hydroxy beta methyl butyrate (HMB) 3 grams/d for 14 days or placebo was given to six subjects & then reversed

• Subjects performed 3 sets of 10 reps of 1 arm dumbbell curls at 70% of 1 rep with a 10 sec. Negative on each of 30 reps.

• Creatine kinase, a marker of sarcolemmal damage showed it rose from 147 IU/L baseline to 312 IU/L in placebo

• HMB use blunted CK in all subjects with mean peak 154.5 IU/L 1 hour post exercise with no changes for the remaining 71 hours tested.

• HMB supplementation reduced the signs and symptoms of exercise-induced muscle damage in males following a single bout of eccentrically-based resistance exercise.

Van Sommen, K.A., Edwards, A.J., Howatson, J. Supplementation with β-hydroxy- β-methyl butyrate

(HMB) and Alpha-ketoisocaproic Acid (KIC) Reduces signs and Symptoms of Exercise-Induced Muscle

Damage in Men. In J Sp Nutr Ex Metab. 2005; 15: 413-424

Proanthocyanidans & Edema

• 169 subjects completed trial• 89 placebo, 81 Pycnogenol (aka Pine-Bark Extract)• Dose - 200mg 2 hours prior & 200mg 4 hours into long

flight (12-18 hours) or placebo• Ankle edema increased 18% with Pycnogenol, and 58%

with placebo• Pycnogenol supplementation reduced the level of edema

following a long flight

Cesrone, M.R., Belcaro, G., Rohdewald, P., et al. Prevention of Edema in Long Flights with Pycenogenol.

Clin Appl Thrombosis/Hemostasis. 2005; 105: 1433-1437.

Omega-3 Fatty Acids and Cortical Function

• 33 healthy fit adults (age 22-51)• 16 matched controls• 35 days of olive oil placebo or fish oil• 8 capsules totaled 4 grams of oil (200mg)• EPA 200 DHA 100mg per capsule• 2.4 grams of Omega 3’s• AA/EPA ratio decreased from 14:1 to 4:1 fish oil (No change in olive oil)• Profile of mood status testing revealed the following: anger, anxiety, fatigue,

depression, and confusion all decreased with fish oil. Sustained attention was increased with fish oil

• Omega-3 supplementation is associated with improved complex cortical processing.

Fontani, g., Corradeschi, F., Fellici, A., et al. Cognitive and Physiologic Effects of Omega-3Polyunsaturated Fatty Acid Supplementation in Healthy Subjects Subjects. Eur J Clin Investig. 2005; 35:691-699.

Women and Calcium Consumption

• 178 women, average age 52• Calcium absorption fraction was measured

by dual tracer method• Taller women absorb more calcium than

shorter women.

Barger-Lux, M.J., Heaney, R.P. Calcium Absorptive Efficiency is Positively Related to Body Size. J ClinEndocrinal Metab. 2005; 90: 5118-5120.

Calcium and Vitamin D Fail

• Women’s Health Initiative – 40 centers, Double-blind, placebo-controlled trial with 36,000 + subjects

• 18,000 received 2 does of 500 mg calcium and 200/IU of vitamin D for 7 years

• Conclusion of two studies; calcium & vit D have no effect on reducing risk of fracture or colorectal cancer

Jackson, R.D., LaCroix, A.Z., Gass, M., et al. Calcium plus Vitamin D Supplementation and the Risk ofFractures. NEJM. 2006; 354: 669-683

Wactawski-Wende, J., Kotchen, J.M., Anderson, G.L., et al. Calcium plus Vitamin D Supplementationand the Risk of Colorectal Cancer. NEJM. 2006; 354: 684-696

Calcium and Vitamin D Fail(Continued)

• Sub group analysis showed those who were the most compliant did have fewer hip fractures

• 64% of placebo group had 800mg/d calcium intake from diet• 42% of placebo group had 700 IU/d vitamin D intake• Over 50% in both groups were on hormone replacement therapy• The amount of calcium & vitamin D was lower than what reduced risk

in the polyp-recurrence trials• Subjects with lower serum vitamin D levels had higher risk of

colorectal cancer.Jackson, R.D., LaCroix, A.Z., Gass, M., et al. Calcium plus Vitamin D Supplementation and the Risk ofFractures. NEJM. 2006; 354: 669-683

Wactawski-Wende, J., Kotchen, J.M., Anderson, G.L., et al. Calcium plus Vitamin D Supplementationand the Risk of Colorectal Cancer. NEJM. 2006; 354: 684-696

Fracture and Vitamin D

• Meta-analysis of Randomized Controlled Trials

• Included 5 RCI’s for hip fracture (n = 9294)

• 7 RCI’s for non-vertebral fracture (n = 9280)

Conclusion:

• 100% of RDA for vitamin D (400 IU) is not sufficient for fracture prevention

• Oral dose of 700-800 IU/d is minimum necessary to reduce risk of fracture

Bischoff-Ferrari, H.A., Willet, W.C., Wong, J.B., et al. Fracture Prevention With Vitamin D

Supplementation. JAMA 2005; 293: 2257-2264

Low Fitness Level

• National Health & Nutrition Examination Survey

• 3,110 Adolescents, aged 12-19• 34.4% of adolescent females and 32.9% of

adolescent males had a low fitness level.

Carnethon, M.R., Gulati, M., Greenland, P. Prevalence and Cardiovascular Correlates of LowCardio respiratory Fitness in Adolescents and Adults. JAMA. 2005; 294: 2981-2988

Physical Activity & Longevity

• Data from the original Framingham Heat Study on physical activity was analyzed

• Physical activity levels were established as high-medium-low based on estimated 02 consumption for each activity

• 3 pooled non-overlapping 12 year periods on the efforts of activity in persons 50 and older (n = 9033)

Life Expectancy Moderate activity High Activity

Men +1.3 year +3.7 years

Women +1.5 years +3.5 yearsFranco, O.H., deLaet, C., Petters, A., et al. Effects of Physical Activity on Life Expectancy with

Cardiovascular Disease. Arch Intern Med. 2005; 165: 2355-2360

Low Intensity Exercise for Weight Loss is Not Advantageous

10 male & 4 female endurance training subjects ran 8,000 m(5 miles) at either 95% or 70% of individual anaerobicthreshold.Results (Group Average): 70% 95%VO2 max % 56 78.5Heart rate 138 168Calories burned 2554 2650Fat (grams) 26 20Carbs (grams) 90 108Time 50:35 37:17Cals burned 10 Min, post ex. 138 180Rosenberger, F., Meyer, T., Kinderman, N. W. Running 8000 Meters Fast or Slow: Are ThereDifferences in Energy Cost and Fat Metabolism? Med Sci Sp Ex. 2005; 37: 1789-1793

Metabolism and Repeated Sprints

When total work is matched, high-intensity

sprinting results in greater improvements in

repeated sprint ability than medium-intensity

sprinting.

Edge, J., Bishop, D., Goodman, C., and Dawson, B. Effects of High and Moderate-Intensity Training on

Metabolism and Repeated Sprints. Med Sci Sp Ex. 2005; 37: 1975-1982

Bowles, K.A., Steele, J.R., Chaunchaiyakul, R. Do Current Sports Brassiere Designs Impede

Respiratory Function? Med Sci Sp Ex. 2005; 37: 1633-1640

“The purpose of this study was to determine whether breast

hypertrophy, breast momentum, and/or wearing a sports

brassiere impeded respiratory function at rest and/or activity.”

Bowles, K.A., Steele, J.R., Chaunchaiyakul, R. Do Current Sports Brassiere Designs Impede

Respiratory Function? Med Sci Sp Ex. 2005; 37: 1633-1640

• The complete absence of visual aids made it impossible for this examiner to properly interpret the findings

Bowles, K.A., Steele, J.R., Chaunchaiyakul, R. Do Current Sports Brassiere Designs Impede

Respiratory Function? Med Sci Sp Ex. 2005; 37: 1633-1640

• I suspect female doctors would have a genetic advantage to comprehend the information presented in this study for the simple reason that the maturity gene required for processing this class of data is defective in a large percentage of males.