Sports Nutrition
With Exercise Physiology and
General Studies with Practical Application
G. Douglas Andersen, DC, DACBSP, CCN
www.andersEnchiro.com
1
Lab Values During Cramping
• Twelve players in an NFL pre-season training
camp who suffered exercise-associated muscle
cramps (EAMC) received a blood test prior to IV
fluid replacement.
• A second blood draw was done on each player
following a subsequent practice when they did
not cramp.
RESULTS
• No difference in % of dehydration, hematocrit,
hemoglobin, lactate, or serum osmolality.
2
Lab Values During Cramping
continued
Electrolyte
Cramping
Not Cramping
Sodium
139.6 mmol/L
139.0 mmol/L
Potassium
4.65 mmol/L
4.88 mmol/L
Chloride
98.2 mmol/L
104.0 mmol/L
 Authors conclude low blood chloride may have
“reduced hyperpolarization of alpha motor
neuron, allowing easier excitation.”
Bartolozzi, A.R., Godek S.F., Greene R., et al. Blood Electrolytes in NFL Players While Experiencing
EAMC Compared to When They Are Not Cramping After Similar Practice Conditions. Med. Sci. Sports
3
Exerc. 2007; 39(5): S15, A-573.
Sodium Levels and Exercise-Associated
Muscle Cramps
• Six NFL players with histories of exerciseassociated muscle cramping (EAMC) were
compared to 8 controls during the 2006
preseason training camp.
• Fluid intake, sweat loss, blood sodium,
and sweat sodium were all tested.
4
Sodium Levels and Exercise-Associated
Muscle Cramps
continued
Substance
Cramp
Non-cramp
Fluid intake
3.0 L
2.1 L
Net dehydration
2.3 L
2.4 L
Sweat loss
5.9 L
4.8 L
% water vs. sports drink
81%
58%
Sweat Na
52.6 mmol/L
38.3 mmol/L
Acute Na balance
-223 mmol
-133 mmol
• Players with a history of cramping drank more fluid, lost
more sweat, drank more water than sports drink, and lost
more sodium compared to players without a cramping
history.
Stofan J.R., Horswill, C.A., Lacambra, M., Torriscelli, T., Murray, R. Acute Change in Blood Sodium During a
5
Two-a-day Training in Professional Football Players. Med. Sci. Sports Exerc. 2007; 39(5): S15, A-572.
No Association Between
Sodium and Exercise-Associated Muscle
Cramping
• Nine players with a preseason history of cramping
were compared to 9 noncramping controls.
• Players were matched for race, size, playing time.
Substance
Cramp Hx
Non-cramp Hx
Sweat Na
55.7 mmol/L
44.0 mmol/L
Sweat loss
4.25 L
4.07 L
Na loss in grams
5.7 gm
4.0 gm
6
No Association Between Sodium and
Exercise-Associated Muscle Cramping
continued
• Authors concluded there was no significant
difference in sweat Na, gross sweat loss, total
Na loss, fluid intake, or % dehydration between
NFL players with EAMC history versus
matched controls.
• The authors made a note of the large variability
of Na loss, which ranged from 1.6 grams – 10.9
grams during a 2-hour preseason practice.
Greene R., Godek S.F., Burkholder A.R., Peduzzi C. Sweat Sodium and Total Sodium Losses in NFL Players
with EAMC During Training Camp Versus Matched Noncrampers. Med. Sci. Sports Exerc. 2007; 39(5): S15,
7
A-574.
Caffeine Improves Bench Press
Repetitions
• Study to determine how a caffeinated energy drink
affected muscular endurance.
• Fifteen subjects (11 male and 4 female ~ 21 years)
• Performance was compared using a caffeinated
energy drink 2 mg/kg BW versus an isoenergetic
non-caffeinated placebo.
• Subjects were blinded, randomized, and were
tested on bench-press repetitions and Wingate
sprints on 2 occasions using either the caffeinated
beverage or placebo.
8
Caffeine Improves Bench Press Repetitions
continued
• Bench-press at 70% 1-RM was done for three
sets to failure w/ 1-minute rest between sets.
• Wingate sprints were three 30-second sprints
with 2-minute rest between bouts.
RESULTS
• Caffeine increased bench-press repetitions from
32 to 34 (rep total from all 3 sets).
• Caffeine had no effect on peak power or average
power during Wingate sprints.
Candow D.G., Little J., Forbes S.C., et al. The Effect of Caffeinated Energy Drink on Muscle Endurance9
and Wingate Cycle Performance in Young Adults. Med. Sci. Sports Exerc. 2007; 39(5): S43, A-698.
Caffeine Does Not Improve Bench Press
Maximum
• Study was done to determine ergogenic
potential during maximal strength testing.
• Twenty subjects were tested on 2 occasions
using either 6 mg/kg/bw of caffeine or placebo.
• They abstained from caffeine for 2 days prior to
the test and abstained from exercise for 24
hours prior to each test.
• Bench-press maximum was determined followed
by rep’s (60% 1-RM) to failure.
10
Caffeine Does Not Improve Bench
Press Maximum
continued
RESULTS
• There was no difference in bench-press
maximum (averaged 260 vs. 258).
• Number of repetitions were increased with
caffeine.
• Authors concluded that caffeine does not have
an ergogenic effect for 1 rep maximum but may
enhance endurance performance.
Astorino T.A., Rohmann, R.L., Firth, K. Effect of Acute Caffeine Ingestion on One-Repetition Maximum
Muscular Strength. Med. Sci. Sports Exerc. 2007; 39(5): S43, A-699.
11
Effects of Caffeine on Simulated FourQuarter Sporting Event
• Ten moderate caffeine users (6 males, 4 females) were
tested on 4 occasions.
• Each test was four 22-minute quarters of shuttle running.
• Subjects received 20 ounces of a flavored placebo,
carbohydrate sports drink, placebo plus 100 mg caffeine,
or sports drink with 100 mg of caffeine prior to each test.
• During testing, the subjects drank 3.5 ml/kg/hr. {175 lb
subject ~ 9oz/hr; ~14oz over 4 quarters}.
• Tests during the trial included 20-meter sprint, vertical
jump, motor skill testing, rating of perceived exertion,
psychomotor vigilance, mood profile, gross motor skill
test, and force sensation.
12
Caffeine and Four-Quarters
• There were no differences RESULTS
in 20-meter sprint time, vertical jump, or
gross motor skills between any of the treatments.
• Caffeine with and without carbohydrate significantly improved
psychomotor vigilance at half-time.
• Carbohydrate with caffeine improved rating of perceived exertion,
mood, and vigor.
• Systolic blood pressure was unchanged with every treatment
except caffeine and carbohydrate.
• No difference was found in heart rate, core body temperature,
plasma volume change, or hydration status between any of the 4
treatments.
• Conclusion: The authors concluded that the low-dose caffeine
ingestion prior to and during team style exercise did not cause
dehydration but did enhance mental function tasks.
Chen S.C., Davis, J.M., Matthews E., Hebda S., et al. Effects of caffeinated sports drinks on physical/mental
13
function during team sports exercise. Med. Sci. Sports Exerc. 2007; 39(5): S43, A-700.
Caffeine’s Influence on Hydration in
Women Using Birth Control
• Study to determine whether or not 365 mg of
caffeine would affect hydration status in collegeaged women during 2 phases of the menstrual
cycle.
• Nineteen habitual caffeine users on oral
contraceptives (~ 22yrs) were measured on 4
occasions following the consumption of 3 cans of
caffeine-free soda or the consumption of 3 cans of
soda with the addition of caffeine to total 365 mg.
14
Caffeine’s Influence on Hydration in
Women Using Birth Control
continued
• Subjects were measured on days 11 and 13
(follicular) and days 26 and 28 (luteal) after
consuming either decaf-soda, or caffeinated
soda.
RESULTS
• Caffeine ingestion did not increase urine output,
or affect hydration status during either the
follicular or luteal phase.
Shima, C., Dolgener, F., Lund, R., Finn, K. Influence of Caffeine on Hydration Status of College-Aged 15
Females. Med. Sci. Sports Exerc. 2007; 39(5): S100, A-952.
Caffeine’s Influence on Hydration
During Tennis
• Ten experienced male tennis players participated in
two 90-minute simulated matches.
• The simulated match was against a ball machine
with skill tests done prior to and at 30, 60, and 90
minutes.
• Subjects consumed 32 ounces of a carbonated
drink or a carbonated drink with 3 mg/kg/bw of
caffeine.
• The skill testing included 15 ground strokes in 4
directions using backhand and forehand both cross
court and up the line.
16
Caffeine’s Influence on Hydration
During Tennis
continued
• Players were monitored throughout the protocol and had blood
samples collected prior to, and at 30 and 90 minutes (post match).
RESULTS
• There was no difference in urine volume, specific gravity, heart rate,
rate of perceived exertion, or sweat rate, and hydration status
between caffeine and non-caffeine trials.
• Caffeine improved the skill performance following the match (@ 90
minute test).
• The authors concluded caffeine may be of benefit during later
stages of tennis match play with no dehydrating effects.
Strecker,E., Foster E.B., Taylor, K., et al. The Effect of Caffeine Ingestion on Tennis Skilled
Performance and Hydration Status. Med. Sci. Sports Exerc. 2007; 39(5): S100, A-953.
17
Caffeine’s Influence on Hydration During
Cycling
• Test was performed to determine how caffeine affected
fluid balance during exercise in warm, humid conditions (83
degrees with 60% relative humidity).
• Sixteen cyclists randomly participated in three trials using
either 2-L of a placebo beverage (P), carbohydrateelectrolyte beverage (CE), or a carbohydrate-electrolyte
beverage with 195 mg of caffeine (CEC) per L (380 mg
total caffeine).
• Testing consisted of a 120-minute ride at 65 to 70% VO2
max followed by a 15-minute time trial.
• Tests were performed in random order.
• Subjects were measured for relative dehydration (body
weight loss), sweat rate, urine output, plasma volume
losses of serum electrolytes.
18
Caffeine’s Influence on Hydration During
Cycling-Results
• Caffeine did not affect any of the physiologic
measurements following the 2-hour ride.
• During the 15-minute sprint, core body temp’s on CEC
were than higher than P for all 15 minutes & higher than
CE for the last 5 minutes.
• Serum osmolality during the time trial was as follows:
CEC 7.9 mosmol/kg, CE 6.7 mosmol/kg, P 3.0
mosmol/kg.
• Time trial VO2 max was as follows: CEC 90%, CE 79%
VO2, P 74.5%.
• Authors concluded CE + C improved performance, did
not dehydrate, that the core temperature increase and
Trilk, J.L., Millard-Stafford, M.L., Cureton, K.J., et al. Hydration During Exercise in Warm, Humid Conditions: Effect of a 19
mild
fluid
loss
time
trial
Caffeinated
Sports
Drink. Med.
Sci. during
Sports Exerc. the
2007; 39(5):
S100,
A-954.(reflected via serum
Caffeine and the Placebo Effect
• 14 competitive male cyclists (~ 43 yrs)
who averaged 300 mg of habitual caffeine
intake participated in fourteen 40k trials
over 14 weeks.
• Participants abstained from caffeine 24
hours before each trial.
• Trials 1, 2, 7, 8, 13, and 14 were baseline
trials to establish effects of the test
protocol.
20
Caffeine and the Placebo Effect
continued
Intervention
Trial
Informed
intervention
Actual
Intervention
Power in watts
3, 4
Told caffeine
Given caffeine
277
5, 6
Told no caffeine
Given caffeine
279
9, 10
Told caffeine
Given placebo
272
11, 12
Told no caffeine
Given no caffeine
266
Ford, H.A., Beedie, C.J., Coleman, D.A. Pharmacological and Psychological Effects of Caffeine
Ingestion in 40-KM Cycling Performance. Med. Sci. Sports Exerc. 2007; 40(1): 158-165.
21
Betaine
• Betaine is a methyl donor also known as
trimethylglycine (TMG).
• TMG is the amino acid glycine with 3 methyl groups.
• Methyl donors can transfer methyl groups from one
molecule to another (most commonly, a hydrogen
atom is replaced by a methyl group).
• Betaine (TMG) is also considered an organic
osmolyte.
• Organic osmolytes are substances that accumulate
intracellularly to protect from osmotic injury and
maintain hydration.
22
Betaine for Strength and Power
• Twelve male subjects (~ 21 yrs)
participated in two 14-day supplement
periods concluding with 2 days of highintensity/power resistance exercise
challenge testing.
• Researchers compared placebo (8 ounces
of Gatorade bid) versus the test
supplement (8 ounces of Gatorade plus
1.25 grams of betaine bid).
23
Betaine for Strength and Power
continued
RESULTS
• 2.5 grams of betaine for 14 days increased
bench press throw power 1779 W* compared to
placebo 1535 W.
• Isometric bench press force was increased with
betaine 2922 N** versus 2345 N placebo.
• Researchers concluded that betaine
supplementation increased power and force in
bench
Vertical
jump
& horsepower.
squat force were
*W = watt.press.
Kinetic energy
equal to
1/1000th
**N = newton. The amount of force required to move 1 kilogram 1 meter in
unchanged.
1 second of time.
Maresh, C.M., Sarrell, M.J., Kraemer, W.J., et al. The Effects of Betaine Supplementation on Strength24
and
Power Performance. Med. Sci. Sports Exerc. 2007; 39(5): S101, A-957.
Branched-Chain Amino Acids
• BCAAs are leucine, isoleucine, and valine.
• BCAAs make up one-third of muscle protein.
• BCAAs provide 90% of the nitrogen for
glutamine synthesis.
• Studies on milligram amounts of BCAAs are
almost universally negative.
• Studies using gram amounts of BCAAs are
mixed with increasing positives as doses inc.
• Lean Beef, Chicken & Turkey breast contain
~1.4 gm/BCAA/oz (cooked)
25
Branched-Chain Amino Acids, Muscle
Damage, and Endurance Exercise
• Nine untrained male subjects performed
three 90-minute cycling bouts at 55% VO2
max.
• Beverages consumed in random fashion on
each ride were as follows: placebo (P)
flavored water, carbohydrate drink (CHO)
200 calories, BCAA drink (BCAA) 200
calories.
26
Branched-Chain Amino Acids,
Muscle Damage, and Endurance
Exercise
RESULTS
• Creatine kinase (indicator of muscle damage)
was lower compared to placebo with CHO and
BCAA at 24 and 48 hours post exercise.
• The rate of perceived exertion was lowest
when BCAA drink was consumed.
• Conclusion: 50 grams of branched-chain
amino acids attenuated muscle damage after a
prolonged exercise in untrained individuals in a
similar fashion as did 50 grams of
carbohydrate ingestion.
continued
27
Greer, B.K., Woodard, J., White, J., et al. Branched-Chain Amino Acid Supplementation Attenuates Indirect
Indicators of Muscle Damage Post-Endurance Exercise. Med. Sci. Sports Exerc. 2007; 39(5):S82, A-872
How Much Protein in a Sports
Drink?
• It is well established that dilute
carbohydrate drinks (6-8%) are superior to
plain water for endurance.
• There is growing evidence that adding
protein to a dilute carbohydrate drink will
further improve performance.
• Optimal amounts of protein have yet to be
established.
28
Comparing Different Levels of
Protein in a Sports Drinks
• Ten fit males participated in 3 simulated
duathlons.
• 8k treadmill run @ 80% VO2 max plus 50k Ebike at 70% VO2 max plus treadmill run to
exhaustion.
• Trials were separated by 7 to 14 days.
• Test solutions were as follows: 1.5 L of 6%
carbohydrate drink, 1.5 L of 6% carbohydrate
drink plus 1.2% protein, 1.5 L of 6%
carbohydrate drink plus 2.4% protein.
29
Comparing Different Levels of
Protein in a Sports Drinks
continued
RESULTS
Beverage
Time to Exhaustion (Minutes)
6% carbohydrate
13.0
6% carbohydrate plus 1.2% Pro
17.5
6% carbohydrate plus 2.4% Pro
14.2
Moore, R.W., Saunders, M.J., Pratt, C.A., et al. Improved Time to Exhaustion with Carbohydrate-Protein
30
Hydrolysate Beverages. Med. Sci. Sports Exerc. 2007; 39(5): S89, A-904.
Echinacea Raises EPO but not
Erythropoietic Status
• 24 males (~ 25 yrs) divided into 2 groups
of 8 grams echinacea purpurea daily or
placebo for 4 weeks.
Serum EPO (mU/mL)
Day
Echinacea
Placebo
7
15.75
10.01
14
18.88
11.02
21
16.06
9.20
31
Echinacea Raises EPO but not
Erythropoietic Status
continued
• There were no statistically significant increases in
hematocrit, hemoglobin, or red cell count despite the
serum EPO increase.
• Conclusion: Echinacea significantly increased EPO,
but concomitant increases reaching statistical and
physiological significance in associated indices did
not occur. The authors stated “…this raises doubt
whether echinacea will enhance athletic
performance or not.”
Whitehead, M.T. , Martin, T.D, Scheett, T.P., Webster, M.J., The Effect of Four Weeks of Echinacea
Supplementation on Erythropoietin and Indices of Erythropoietic Status. Int. J Sports Nut Exerc Met 2007; 17(4)
32
378-390.
Echinacea May Be Ergogenic
• The exercise testing data for the previous study was not
available at the time of publication.
• VO2 max increased by 1.47 after 4 weeks of 8 grams of
echinacea purpurea compared to placebo -0.13.
• The authors were surprised at the VO2 max
improvement and suggested that the increased EPO
may have affected VO2 max in a manner that has yet to
be investigated (since red blood cell levels, hemoglobin,
and hematocrit were unchanged).
Whitehead, M.T., Martin, T.D., Webster, M.J., Scheett, T.P. Improved Running Economy and
Maximal Oxygen Consumption after 4 Weeks of Oral Echinacea Supplementation. Med. Sci.
Sports Exerc. 2007; 39(5): S90, A-90
33
Topical Menthol and Blood Flow
• Twelve subjects (~ 24 yrs) had brachial artery blood flow
measured by Doppler ultrasound before and after an
application of a 3.5% menthol ointment to their forearms.
• Blood measurements began 5 minutes prior to and 1, 2, 3, 4,
and 10 minutes following treatment with the ointment.
• Blood flow at 1 minute post treatment was decreased 43% and
remained decreased at 23% when measured at the 10-minute
measurement.
• Overall blood flow reduction averaged 30%, which the authors
comment is similar to ice.
Hollis, B., Andres, J., Mattson, E., et al. Effects of Menthol on Skeletal Muscle Blood Flow. Med. Sci. Sports Exerc.
2007; 39(5): S20, A-595.
34
Continuous Ultrasound versus Pulsed
Ultrasound for Muscle Recovery
• Exercise-induced muscle damage leads to
force loss and disruption of extracellular
collagen matrix.
• 24 subjects performed an eccentric elbow
flexor protocol to elicit delayed-onset muscle
soreness (DOMS).
• Maximum isometric contraction was
measured 3 days prior to and at 1, 2, 3, 4,
and 7 days following the eccentric exercise
protocol.
35
Continuous Ultrasound (US) versus
Pulsed Ultrasound for Muscle Recovery
continued
• Subjects were divided into 4 groups.
–
–
–
–
Group 1 – No exercise, no treatment (control).
Group 2 – Eccentric exercise with no treatment.
Group 3 – Eccentric exercise with pulsed US.
Group 4 – Eccentric exercise with continuous US.
• Ultrasound treatments were applied for 5
minutes @ 0.8 W/cm2
36
Continuous Ultrasound versus Pulsed
Ultrasound for Muscle Recovery
RESULTS
• The group that received the continuous US had
a full recovery of maximum isometric contraction
by the 4th day.
• The exercise only and exercise plus pulsed US
groups were still not fully recovered at 7 days
although the pulsed US group had less pain
more strength than the exercise-only group.
Penailillo, L., Plaza, P., Gurovich, A.N. Forced Recovery After Exercise-Induced Muscle Damage and 37
its
Relationship with Muscle Extra-Cellular Collagen Matrix. Med. Sci. Sports Exerc. 2007; 39(5): S65, A-799.
Traumeel Beats Diclofenac
• Diclofenac is a nonsteroidal anti-inflammatory
also marketed under the name Voltaren and
Mobidic, Arthrotec, and Zolterol.
• In Europe, it is available in a topical
preparation over the counter and is used as a
topical pain reliever.
• 252 Chilean Olympic athletes were recruited
between December 2005 and September
2006 when they were seen for injuries.
38
Traumeel Beats Diclofenac
continued
• The athletes with nontraumatic tendon injuries
received 1 of 3 topical ointments during their
treatment. The caregivers were blinded as to what
preparation they applied 4 times a day.
• 59 M, 30 F received Traumeel S.
• 60 M, 27 F received Diclofenac ointment.
• 50 M, 26 F received neutral ointment.
• Pain reduction was graded via the 10-point visual
analog scale (VAS).
• Echographic assessment of peritendinous
diameter and edema was done by the same
technician at the onset of injury and at day 21. 39
Traumeel Beats Diclofenac
continued
Traumeel
Diclofenac
Neutral
Visual Analog Scale
5.2 points
3.6 points
1.4 points
Edema reduction*
88.2%
69.1%
25.6%
Days **
20.3
24.6
30.6
* As measured by echograph day of onset versus day 21.
** Number of days needed to return to play.
Four athletes in the diclofenac group dropped out due to skin reactions.
Authors conclude that Traumeel S is an efficacious and safe alternative
to topical nonsteroidal anti-inflammatory cream in the treatment of tendon
injuries in athletes.
Orizola, A.J,. Vargas, F. The Efficacy of Traumeel S Versus Diclofenac and Placebo Ointment in Tendinous Pain in Elite
40
Athletes: A Randomized Control Trial. Med. Sci. Sports Exerc. 2007; 39(5): S79, A-858.
Heavy Training and URIs
• Upper respiratory illnesses (URI) are commonly
encountered by elite athletes
• An association has been established between
workload and susceptibility.
• URI incidence increases dramatically following
competition or heavy training periods.
• Actual pathologic causes remain unclear
because no studies have thoroughly isolated the
etiology of infections.
41
Heavy Training, URI’s and Elite
Athletes
• Researchers in Australia performed a prospective
surveillance study over a 5-month period, following
83 subjects (19-34 yrs).
• The subjects were 32 elite triathletes, 31
recreational triathletes, and 20 non-exercising
controls.
• When the subject had 2 or more of the following
symptoms: Sore throat, runny nose, cough,
sneezing, congestion, headache, fever, body ache
for more than 24 hours, they contacted study
personnel.
• Within 24-36 hours, the chief investigator presented and
took throat samples, nasopharyngeal samples, saliva,
and blood.
42
Heavy Training, URI’s & Elite Athletes
continued
• 17 subjects dropped out. (15 elite athletes, 1
recreational, and 2 controls.)
• 37 URIs were identified in 28 subjects over 5 months.
• Breakdown was as follows:
– 16 elite athletes had 21 URI’s.
– 6 recreational athletes had 7 URI’s.
– 8 control’s had 9 URI’s.
• 7 subjects had more than 1 URI (5 elite, 1 recreational, 1
control).
• Only 30% had an identified pathogen.
• Researchers questioned the practice of calling all upper
respiratory illness an infection.
Spence, L., Brown, W.J., Pyne, D.B., et al. Incidence, Etiology, and Symptomatology of Upper
Respiratory Illness in Elite Athletes. Med. Sci. Sports Exerc. 2007; 39(4): 577-86.
43
Quercetin Reduces URI in
Athletes
• 40 male (~ 27 years) cyclists who rode at
least 150 miles a week were recruited for
a 5-week study.
• Subjects were divided into 2 groups of 20
and were given two 8-ounce packets of a
powdered drink mix (Tang) twice daily.
• The experimental group’s powdered drink
packets contained 500 mg of quercetin.
44
Quercetin Reduces URI in Athletes
continued
• For 3 weeks, the athletes maintained normal
diet and exercise and consumed the drinks
twice daily.
• They then reported to the laboratory on 3
consecutive days for intensive 3-hour
supervised rides.
• The 3-day test protocol exceeded the work
that they would normally accomplish in 7
days.
• The subjects then continued to take the
powdered drink 2 times daily for an additional45
2 weeks.
Quercetin Reduces URI in Athletes
RESULTS
• There were no differences between the
groups for blood lymphocytes, granulocytes,
leukocytes, leukocyte subsets, and NK cell
levels.
• Plasma cortisol, epinephrine, norepinephrine
were unchanged between groups as was
salivary IgA.
• The post study questionnaire regarding the
intervention drink was answered exactly the
same in both groups.
46
Quercetin Reduces URI in Athletes
RESULTS
continued
• In both groups, 9/20 thought they were taking the
quercetin, 4/20 thought they were taking the
placebo & 7 subjects were unsure.
• At week 5, the researchers followed up with each
subject and inquired if any had suffered an upper
respiratory illness. (None of the participants were
sick before the 3-day testing period.)
• 9/20 subjects consuming the placebo drink
reported an illness vs only 1/20 in the quercetin
users.
47
Neinan, D.C., Henson, D.A., Gross, S.J., et al. Quercetin Reduces Illness but not Immune Perturbations
After Intensive Exercise. Med. Sci. Sports Exerc. 2007; 39(9): 1561-1569.
Nocebo Effect
• The nocebo effect is a negative placebo effect.
• 42 team sport males (~20 yrs) from football, basketball,
soccer, rugby & field hockey were tested in 3-30 meter
sprints (w/ 2 min rest) and separated into 2 groups.
• One group (positive belief) was given cornstarch
capsules & were told they were taking a product proved
to enhance endurance & repeated sprints.
• The other group (negative belief) got the same capsules
but were told they helped endurance but harmed
repeated sprints.
• 20 minutes later the separated groups repeated the 330m sprints
48
Beedie, C.J., Coleman, D.A., Foad, A.J. Positive and Negative Placebo Effects Resulting from Deceptive 49
Administration of an Ergogenic Aid Int J Sport Nutr Exerc Met 2007; 17(3) 259-269
Propolis
• The purpose of the study was to investigate the
effect of 2 weeks of propolis supplementation
had on exercise-induced oxidative stress at
110% of anaerobic threshold.
• Propolis is made by bees from mainly tree sap.
• Propolis is rich in flavonoids.
• Propolis has been used for thousands of years
for its antiseptic and antimicrobial properties.
• There are unsupported claims that propolis is
ergogenic and that its use increases energy,
stamina, endurance, and exercise performance.
50
Propolis
continued
• 40 subjects (~ 45 yrs) took part in a 2week study and were divided into 2
groups.
• Experimental group took 990 mg of
propolis daily (3 capsules 3 times daily) for
2 weeks.
• The control group took 3 placebo capsules
3 times daily.
• Exercise testing prior to intervention
established anaerobic threshold for all
51
subjects.
Propolis
RESULTS
• There was no change in exercise performance
between groups.
• Laboratory measurements of malondialdehyde,
interleukin-6, tumor necrosis factor (TNF), and
plasma total antioxidant status did not reach
statistical significance between the groups.
• The authors stated there was a trend toward
increase in plasma total antioxidant status and
commented that propolis may help the
antioxidant system even in high-intensity
Jin, Y.S., Lee, H.Y., Lee, H.J., et al. Effects of 2 Weeks of Propolis Supplementation on the Exercise52
Induced
Oxidative Stress by Exhaustive Exercise at the Level of 110% Anaerobic Threshold. Med. Sci.
exercise.
Sports Exerc. 2007; 39(5): S159, A-1222
Does Juice Plus Enhance Immunity?
• 40 members of a Special Forces unit were
divided into 2 groups and took either 3
Juice Plus pills twice daily or a placebo for
7 months.
• Blood samples and exercise testing (79%
VO2 max to exhaustion) was done at
baseline in months 1, 2, 4, and 7.
53
Does Juice Plus Enhance Immunity?
RESULTS
• TNF-alpha increased significantly in both groups* at
month 2 due to a documented upper respiratory
infection.
• The Juice Plus group had decreasing TNF-alpha and
carbonyl protein (CP) levels at months 4 and 7.
• The placebo group’s TNF-alpha and carbonyl protein
levels remained unchanged at months 4 and 7.
• The authors concluded the ability of Juice Plus to
reduce TNF and CP indicated it reduced immune
system activation (therefore enhancing immunity).
• *The authors did not explain why the J.P. group caught
54
the same URI and got just as sick as the Placebo
Juice Plus – Analysis
Fruit & Vegetable Juice dried extracts
Nutrient
Fruit Pill*
Veggie Pill**
Folic Acid
50mcg
150mcg
Vitamin C
75mg
25mg
Vitamin E
20 IU
20 IU
Carotenoids
833 IU
833 IU
Bioflavonoids 50mg
50mg
*apple, orange, cranberry, acerola cherry, pineapple, peach, pawpaw
**carrot, barley, parsley, beet, broccoli, cabbage, spinach, tomato, kale
Samman, S., Sivarajah, G., Man, JC., et al. A Mixed Fruit & Vegetable Concentrate Increases
Plasma Antioxidant Vitamins & Folate & Lowers Homocysteine in Men. J Nutr 2003: 133(7) 2188-93
55
Creatine Mechanism of Action
Review
• Creatine increases ATP resynthesis during highintensity exercise, which in turn increases
muscular performance.
• Via creatine supplementation, phosphocreatine
pools increase, allowing the phosphagen system
to participate in more reactions before depletion.
• Phosphocreatine increases (via creatine
supplementation) the transfer rate of high-energy
phosphates between the mitochondria and
cytosol, which are used to drive the reactions for
the synthesis of contractile protein.
56
Creatine Mechanism of Action
Review
continued
• Creatine supplementation appears to
increase the intramuscular concentration
of satellite cells and myonuclei, which in
turn enhances muscular strength and
hypertrophy.
• Creatine supplementation appears to upregulate transcriptional changes in
muscle-gene expression involving
contractile protein synthesis in response to
progressive resistance exercise.
57
Protein, Carbohydrate and Creatine
(PCC) vs. Protein & Carbohydrate (PC)
• 31 males (~vs.
26 years)
withonly
an average
Protein
(P) of 4
years of weight training who have been working
out on average 4 times per week for the
previous 6 months were recruited.
• None of the subjects had ever used anabolic
steroids.
• All of the subjects had abstained from any type
of ergogenic aid for the previous 3 months.
58
PCC vs. PC vs. P
continued
• The subjects began the investigation with a 3week pretrial exercise routine to eliminate any
muscular improvements due to neurological
adaptation from different exercises.
• After 12 weeks, all subjects then underwent
baseline testing, which allowed the researchers
to form 3 groups matched for strength in the test
exercises (bench press, pull-downs, and
squats).
• Workout: 10 weeks of high-intensity workouts
with one-on-one supervision.
59
• The program was based on compound
PCC vs. PC vs. P
continued
• Weeks 1 and 2 followed a 10-repitition routine;
weeks 3 to 6 with 6 to 8 repetitions; weeks 7 to
10 with 4 to 6 repetitions.
• The 3 groups were assigned to consume 1 of 3
supplements.
• Each group took the supplement midmorning,
post workout or mid afternoon, and before bed.
• The supplement amount was based on g/kg of
body weight.
• For an 80-kg subject, this equated to protein (P)
120 grams divided into 3 doses, which provided
103 g of protein, 5 g of carbohydrate, 1 g of fat, 60
Protein, Carbohydrate & Creatine vs.
Protein & Carbohydrate vs. Protein
continued
80-kg Subject
Protein (P)
120 grams
Protein
carbohydrate
120-g dose (PC)
ProteinCarbohydrateCreatine (PCC)
120-g dose
Protein
103
52 g
48 g
Carbohydrate
5
59 g
53 g
Fat
1
0.5 g
0.5 g
Calories
447
449
409
Creatine
0
0
8g
61
62
63
Protein, Carbohydrate & Creatine vs.
Protein & Carbohydrate vs. ProteinOnly
continued
Weight Gain in lbs
Group
Total Mass
Lean Mass
Body Fat (Pre,
Post)
P
+9.28
+10.78
17.2% – 13.6%
PC
+14.96
+9.02
15.1% – 15.9%
PCC
+15.6
+15.18
16.3% – 14.1%
Exercise Improvements in lbs
Group
Squat
Bench
Pull-Down
P
+55.4
+24.86
+26.62
PC
+50.8
+19.80
+26.62
PCC
+76.3
+49.28
+41.14
Cribb, P.J., Williams, A.D., Hayes, A. A Creatine-Protein-Carbohydrate Supplement Enhances
Responses to Resistance Training. Med. Sci. Sports Exerc. 2007; 39(11): 1960-1968.
64
Creatine and Kidney Function
• 14 males (18-35 yrs) were randomized into 2
groups.
• Subjects took either 10 grams of creatine per
day or a placebo for 90 consecutive days.
• Both groups participated in a moderate aerobic
workout 3 days a week for 40 minutes.
• Neither group did any other exercise including
weight training of any form.
65
Creatine and Kidney Function
RESULTS
• There was no difference in renal function between
those who took 70 grams of creatine per week for
12 weeks and those who did not.
• Both groups showed a reduction in oxidative stress
and an improvement in glomerular filtration rate.
• The authors commented that moderate aerobic
training appeared to improve renal function
irregardless of whether high-dose creatine was used
or not.
66
Gualano, B., Novaes, R.B., Coelho, D.F., et al. High-Dose Long-Term Creatine Supplementation Deteriorate
Renal Function in Males Submitted to Exercise Training? Med. Sci. Sports Exerc. 2007; 39(5): S44, A-705.
Vibration Training #1
Effects of Whole-Body Vibration on 40-Meter
Sprint Times
Conclusion: Vibration training did not produce
any statistically significant findings in the 14
subjects.
The authors commented that “perhaps whole
body vibration training would benefit sprints
greater than 40 meters.”
1. Guggenheimer, J.D., Tveden, R., Reyes, G.F., et al. Effects of Whole-Body Vibration Exposure on 40-Meter
67
Sprint Times. Med. Sci. Sports Exerc. 2007; 39(5): S209, A-1424.
Vibration Training #2
The Effects of Six Weeks Periodized Resistance
Training With or Without Whole-Body Vibration
Conclusion: Whole-body vibration training for 13
subjects for 6 weeks did not improve 1 rep max
on the Smith machine squat beyond resistance
training alone done by 11 subjects. Vibration
frequency and amplitude “appeared to be too
intense for most subjects”.
Lamont, H.S., Bemben, M.G., Bemben, D.A., et al. The Effects of Six Weeks Periodized Resistance Training
With or Without Whole-Body Vibration. Med. Sci. Sports Exerc. 2007; 39(5): S296, A-1787.
68
Vibration Training #3
Effect of Whole-Body Vibration on Three Maximum
Repetition Sets of Push-Ups – Pilot Study
Results: in the 7 subjects, no statistically
significant difference between the number of
reps in 3 sets of maximum push-ups with highfrequency vibration, low-frequency vibration, or
no vibration. A slight trend favoring vibration was
present.
Terra, B., Teixeria, R.T., Leite, B.M., et al. Effect of Whole-Body Vibration on Three Maximum Repetition Sets
69
of Push-Ups – Pilot Study. Med. Sci. Sports Exerc. 2007; 39(5): S297, A-1790.
Vibration Training #4
A Comparison of Strength Gains Between Exercises
Utilizing the Power Plate Versus Free Weights
Conclusion: Subjects in both groups saw increases
in upper body strength.
Statistically significant differences between pre and
post testing were only seen in the free weight group
and not the power plate (vibration) group.
Boland, B., Barfield, W.R. A Comparison of Strength Gains Between Exercises Utilizing the Power Plate Versus
Free Weights. Med. Sci. Sports Exerc. 2007; 39(5): S298, A-1796.
70
Vibration Training #5
Acute Effects of Whole-Body Vibration on
Vertical Jump Performance and Related
Muscle Activity
Conclusion: Jump height and electrical
activity of muscles showed no significant
differences between the 30 participants.
Skidmore, E., Stoutenberg, M., Webb, V., et al. Acute Effects of Whole-Body Vibration on Vertical Jump Performance
and Related Muscle Activity. Med. Sci. Sports Exerc. 2007; 39(5): S300, A-1802.
71
Vibration Training #6
3-RM Bench Press Responses to Upper Body
Vibration Exposure
Conclusion: Upper body vibration had no effect
on 3-RM bench press when exposed either prior
to or during exercise and does not augment
acute maximal strength in the 13 young men
(~20 yrs) studied.
Reyes, G.F., Silvers, W.M., Dolny, D.G. 3-RM Bench Press Responses to Upper Body Vibration Exposure. Med. Sci.
72
Sports Exerc. 2007; 39(5): S304, A-1823.
Energy Patches
• Companies who market energy patches claim
that organic nanoscale biomolecular
substances resonate at frequencies similar to
human cells.
• The frequencies emitted from the patches are
claimed to activate electron flow in the body,
which in turn attracts calcium influx to
contractile tissues allowing greater
recruitment of muscle fibers and a stronger
contraction.
73
Energy Patches
continued
• The manufacturers of the product in this
study cite unpublished data that shows 99%
of users experienced improvements in
strength of at least 10%.
• 41 collegiate football players were tested to
establish a baseline and then divided into 2
groups, one of which wore the energy patch
and the other a placebo patch and were
retested.
• 7 days later, the tests were repeated with the
subjects using the opposite patches.
74
Energy Patches
RESULTS
• There were no differences between the energy
patches and placebo patches in maximum bench
press repetitions, vertical jump, grip strength, total
work, average peak torque.
• There were increases between the energy patch
group and placebo group for power and peak
torque.
• The authors stated that inconsistency in the overall
results “demanded further studies to determine the
reliability in improvement of performance in the
presence of energy patches.”
Jacobson, B.H., Kolb, T., Smith, D., et al. Effect of Liquid Crystal Semi-Conductor Energy Patches on 75
Strength and Endurance in Collegiate Football Players. Med. Sci. Sports Exerc. 2007; 39(5): S299, A-1798.
Panax Ginseng
• 30 male college students consented for a double-blind, placebocontrolled randomized trial.
• They were divided into 2 groups and for 60 days took either a
standardized panax ginseng extract equivalent to 2 grams of
ginseng root or a sugar placebo.
• The authors described the dose as “the upper end of clinically
recommended levels.”
• 12 out of 15 in the ginseng group and 13 out of 15 in the placebo
group completed the study.
RESULTS
• Pre/post examinations showed that ginseng had no effect on
heart rate, stroke volume, or blood pressure.
• Exercise testing revealed ginseng had no effect on cardiac
output
at rest,
peak
exercise.
Engels,
H.J., Lohcham,
N.S., submaximal,
Elmore, N.S. Effects of or
Panax
Ginseng
on Rest, Exercise, and Post-Exercise Recovery
Hemodynamics in Healthy College Males. Med. Sci. Sports Exerc. 2007; 39(5): S360, A-2055.
76
Korean Red Ginseng
• 18 male college students were divided into 2
groups.
• 7 days prior to and 3 days following a test
designed to elicit muscle injury, the subjects
took 3 servings a day (7 grams) of red
ginseng or placebo.
• The eccentric test was a 6-km downhill
treadmill run at a 14-degree slope.
• Venous blood was drawn prior to exercise,
immediately post exercise, and at hours 1,
24, 48, and 72 following exercise.
77
Korean Red Ginseng
continued
RESULTS
• Creatine kinase (enzyme indicative of muscle
damage) was elevated in both groups
immediately following exercise, 1 hour, and 24
hours.
• Creatine kinase levels were lower in the red
ginseng group at 48 hour and 72 hours
compared to placebo.
Kwak, H.E., Kim, Y.C., et al. Effects of Red Ginseng Intake on Muscle Injury Due to Eccentric Exercise.
Med. Sci. Sports Exerc. 2007; 39(5): S361, A-2056.
78
Notoginseng
AKA Pseudoginseng or Tienchi Ginseng
• Purpose of the study was to test 4 weeks of various doses of
notoginseng on its effect on blood glucose, insulin, and
glycosylated hemoglobin A1c, and postprandial glycemia.
• 30 sedate, overweight (BMI ~29) adults (~50 years), 24 F and
6 M.
• Subjects were divided into 3 groups and for 4 weeks took
either 3 grams of notoginseng daily, 2 grams of notoginseng
daily, or a placebo.
• Neither 3 grams of notoginseng or 2 grams of notoginseng had any
effect on reducing fasting and postprandial glucose, insulin, or
hemoglobin A1c.
Campbell, K.E., Caudill, M.A., Spalding, T.W., et al. Four Weeks of Panax Notoginseng Supplementation has
79
No Effect on Blood Glucose on Non-Diabetic Adults. Med. Sci. Sports Exerc. 2007; 39(5): S361, A-2057.
•
Static Stretching Inhibits Sprint
20 elite female collegiate
soccer players were
Speed
randomly assigned to either a static stretch or no
stretch group following a standard warm-up that
preceded two 30-meter sprints.
• 2 days later, the groups reversed their assigned presprint protocol.
• Stretching was basic static stretches to the
hamstrings, quadriceps, and calves.
RESULTS
• In both groups, stretching before sprinting reduced
acceleration and maximum velocity and increased
overall 30-meter times.
Sayers, A., Caputo, J.L., Farley, S.J., et al. The Effect of Static Stretching on Phases of Sprint
Performance in Elite Soccer Players. Med. Sci. Sports Exerc. 2007; 39(5): S212, A-1440.
80
The Effect of Stretching on Muscle
Oxygen
• The influence of muscle position on oxygen
saturation was investigated.
• Five subjects had near-infrared spectroscopy probes
placed in their calves during 3 different exercise
positions.
• Oxygen saturation values were monitored with
ischemia and reperfusion.
• The subjects performed a 5-second maximal
contraction followed by a 55-second rest interval for
three 10-minute periods under different positions.
• The calf contractions were performed in a neutral
position, a shortened position, and a stretched
position.
81
The Effect of Stretching on Muscle
Oxygen
Calf
Position
Shortened
Neutral
Stretched
Oxygen continued
Saturation %
At Rest
In Position
Start
Exercise
66.3
77.2
77.5
71.3
71.5
69.5
70.0
51.6
40.3
End
Exercise
79.0
75.3
51.2
• This study was to determine how muscle position
influences muscle oxygen saturation.
• Reduced oxygen saturation in muscles could explain
why stretching appears to cause strength loss when
performed prior to an event.
McPherson A.K., King J.M., Elder C.P., et al. The Influence of Muscle Length on Muscle Oxygen Saturation.
82
Med. Sci. Sports Exerc. 2007; 39(5): S430, A-2342.
Sodium Bicarbonate is the Best
Buffer
• Energy from continuous high-intensity activity
causes intramuscular acidity, which leads to
fatigue.
• Ingestion of sodium bicarbonate (NaHCO3)
has been shown to improve performance in
single-bout high-intensity exercise.
• Research supports NaHCO3’s superiority
over other common buffers such as sodium
citrate and sodium lactate.1
83
Sodium Bicarbonate is the Best
Buffer
continued
• In a recent trial of 16 runners, who
participated in a round-robin protocol, time to
exhaustion on a treadmill sprint comparing
NaHCO3 with Na lactate, Na citrate, and
placebo was as follows:
Time to Exhaustion
Buffer
Time
Bicarbonate
82.3 seconds
Lactate
80.2 seconds
Citrate
78.2 seconds
Placebo
77.4 seconds
1 Van Montfoort, M.C.E., Van Dieren, L., Hopkins, W.G., et al. Effects of Ingestion of Bicarbonate,84
Citrate, Lactate, and Chloride on Sprint Running. Med. Sci. Sports Exerc. 2004; 36(7): 1239-1243.
Sodium Bicarbonate is
Ergogenic for Swim Sprint
• 9 elite male swimmers volunteered for a
randomized counterbalanced double-blind
crossover study. 2
• On 3 occasions, subjects swam a 200-meter
freestyle race.
• The races were as follows: one control, one with
300-mg/kg/bw NaCHO3 at 90-60 minutes before
racing, and a placebo supplement (calcium
carbonate) 200 mg/kg/bw.
85
Sodium Bicarbonate is Ergogenic
for Swim Sprint
continued
• NaHCO3 and calcium carbonate were
provided in gelcap form.
RESULTS
Treatment
Minutes
Seconds
Control
1:53.7
+/- 3.8
Placebo
1:54.0
+/- 3.6
1:52.2
• NaHCO3
Note: 300 mg/kg/bw
= 24 grams +/for4.7an 80-kg
athlete. (One level tablespoon of NaHCO3 = 12.7
grams.)
86200
2 Peyrebrune, M.C., Lindh, A., Ingham, S., Folland, J. Sodium Bicarbonate Supplementation Improves
m Freestyle Performance in Elite Male Swimmers. Med. Sci. Sports Exerc. 2007; 39(5): S218, A-1462.
Comparison of Nutritional Intakes Between
Overtrained and Normal-Trained Athletes
• Overtraining is a symptom complex that
includes decreased performance, reduced
sleep quality, malaise, depression-like
symptoms, increased rate of injury, prolonged
injury recovery, with lesser symptoms such
as muscle heaviness, feeling “flat,” “stale,”
“always tired,” and increased rates of illness,
infection, and allergic response.
• 33 club athletes (~ 30 yrs) were divided into 2
groups based on the presence or absence of
signs and symptoms of overtraining.
87
Comparison of Nutritional Intakes Between
Overtrained and Normal-Trained Athletes
continued
• Average hours spent training were 17.5 per week in
overtrained athletes and 11.5 in normal-trained
athletes.
• All subjects completed a detailed questionnaire on diet
and exercise habits, which were then computer
analyzed.
RESULTS
• Per kg/bw, there were no differences between groups
for total protein, carbohydrate, fat, calorie, and
micronutrient intake.
• When dietary intakes were divided by number of hours
spent training, athletes categorized as overtrained had
a statistically significant reduction in protein,
carbohydrate, fat, and total calories.
88
van Rensburg, D.J. Differences in Nutritional Intake Between Overtrained and
Non-Overtrained Athletes. Med. Sci. Sports Exerc. 2007; 39(5): S246, A-1579.
Comparing ADL’s of Obesity-Prone vs.
Obesity-Resistant after Overfeeding
• Weight gain over time is accomplished by
consistent activity deficiency coupled with
excessive energy consumption.
• Biochemical individuality and genetics also
contribute to what is described as individuals
who are either obesity-prone or obesityresistance.
• 34 adults – 14 obesity-prone plus 20 obesityresistant – (~ 30 yrs) were studied.
89
Obesity-Prone vs. Obesity Resistant
continued
• The subjects wore pedometers for 7 days prior to
intervention in order to establish daily activity
averages & had normal calories determined.
• During each 6-day intervention, the subjects wore
pedometers all day.
• Intervention was as follows: 3 days of controlled
supervised over-feeding (OF) at 40% extra
calories was followed by 3 days of uncontrolled,
free-feeding while still using the pedometer.
• Following a 3-day washout, there were 3 days of
controlled supervised normal feeding (NF)
followed by 3 uncontrolled free-feeding days with
the pedometer.
90
Obesity-Prone vs. Obesity Resistant
RESULTS
• Obesity-prone individuals showed no difference in physical activity
between the 6-day OF/free-feed period versus the 6-day NF/freefeed period.
• Obesity-resistant individuals demonstrated an increase in
pedometer readings to 8370 during the OF/free-feed period
compared to 7335 during the NF/free-feed period.
• Evaluation of controlled periods only (3 days OF versus 3 days
NF) revealed that the obesity-prone individuals reduced
pedometer readings by an average of 773 per day.
CONCLUSION
• Obesity-resistant individuals respond to brief periods of overfeeding by increasing activities of daily living.
• Conversely, obesity-prone individuals responded to the overSharp, T.A.,
Horton, T.J.,protocol
Kealey, E., et by
al. Effects
of Short-Term
Overfeeding
on Physical Activity in Obesity-Prone and
feeding
reducing
their
activities.
Obesity-Resistant Adults. Med. Sci. Sports Exerc. 2007; 39(5): S385, A-2157.
91
Soft vs. Firm Running Shoe Midsoles
• 5 runners performed two 1.5-mile runs in
running shoes with midsoles that could be
adjusted firm or soft.
• The 1.5-mile run covered 8 different surfaces.
• Subjects wore portable data loggers, which
were used to record ground impacts.
• The soft midsole reduced impacts on every
surface compared to the firm midsole.
92
Soft vs. Firm Midsoles
continued
Differences in Shock Reduction on Various Surfaces
Surface
Soft Midsole Shock Reduction*
Asphalt
1.19
Cement
1.02
Dirt
0.59
Grass
0.76
Gravel
0.73
Sand
0.98
Wood bridge
0.71
Woodchips
0.28
*The amount of shock reduction in soft midsoles versus hard
measured @ 512Hz with effect size in grams between firm
midsoles on various surfaces.
Sealine, B.J., Meardon, S.A., Edwards, W.B., Derrick, T.R. Midsole Cushioning During Running on Various Surfaces. Med. 93
Sci. Sports Exerc. 2007; 39(5): S155, A-1206.
Aerobic Exercise & Brain Function In Kids
• 36 7 yr olds and 36 10 yr olds were divided
into groups of 18.
• 36 (18 age 7 and 18 age 10) watched 30 min. of TV
• 36 (18 age 7 & 36 age 10) did 30 min. aerobic activity.
• Groups were then given cognitive function test
RESULTS
• Both 7 & 10 yr olds exercised prior to the testing responded
faster to visual detection tasks, and much better to cognitive
decisions making tasks than the TV watchers.
St. Louis-Deschenes, M. Ellemberg, D. Improvement of Sensori-Motor and Cognitive Function
in Children Following Acute Physical Exercise Med Sci Sport Exerc. 2007; 39 (5) 5163 A-1238
94
Aerobic Exercise and Brain
Function In Older Adults
• 26 Sedentary (62-88 yr) adults were divided into an
exercise or non-exercise groups following, cognitive
processing speed tests.
• Exercise groups walked 60 min twice weekly for 12
weeks and then both groups were retested
RESULTS
• Cognitive processing speed was improved in the aerobic
exercise groups and unchanged in the non-exercising
group.
Kamijo, K. Nishih, Sakai, T. et al of an Aerobic Exercise Program on Cognitive
Processing in Older Adults Med Sci Sport Exerc 2007; 39 (5) S 163 A-1240
95
Anaerobic Exercise and Brain
Function In Older Adults
• 62 Sedentary males and 65-75 prescreened for mental or
physical health issues were divided into 3 groups.
• 23 Controls
• 19 Moderate intensity exercise (50% 1 rep max-weight
training 3 times a week for 24 weeks.
• 20 High intensity, exercise (80% 1 rep max weight training
60 min 3 times a week for 24 weeks.
• Neuropsychological Tests strength and body fat tests were
done pre and post interventions
96
Anaerobic Exercise and Brain
Function In Older Adults
continued
RESULTS
• Compared to controls, both exercise groups improved
equally in short & long term memory and attention.
• Both exercise groups mood profiles and quality of life scores
improved compared to controls with the moderate intensity
group showing greater improvement than the high intensity
group.
• Both exercise groups made strength gains in upper and
lower body compared to controls with the high intensity
group clearly superior to the moderate intensity group and
the only group to gain lean mass during the trial.
Cassilhas, R. Viana, V.A.R., Grassmann, V. et al The Impact of Resistance Exercise on
The Cognitive Function of The Elderly Med Sci Sport Exerc. 2007; 39 (8) 1401-1407
97
Walking is Healthy
A cross sectional analysis of over 32,00 female and 8,000 male
walkers in the National Walkers Health Study was done to
investigate walking influence on blood sugar, blood pressure and
blood lipids
Percentage of Participants Using Medications
Drug
Women
Men
Anti-Diabetic
2.8%
7.4%
Anti-Hypertensive
14.3%
29.0%
LDL-Cholesterol
7.3%
21.5%
98
Results
• Weekly Walking Distance was associated with
declines in the odds for anti-diabetic, antihypertensive and LDL Cholesterol medications for
both sexes.
• Walking Speed was the strongest predictor of
reduced medication use in both sexes for diabetes,
hypertension or high cholesterol. The effect was
independent of both total distance and body mass
index.
• Longest Single Walk as the longest walk increased
from 4k to 10k of the odds of medication use for all 3
conditions in both sexes decreased even when
adjusted for total weekly distance.
Williams, P.I. Reduced Diabetic, Hypertensive, and Cholestrol Medication Use with
Walking. Med Sci Sport Exerc. 2008; 40 (3) 43-443
99
Nutrient Partitioning and Protein
• 22 males (~ 23 yrs) with > 6 months endurance
training VO2 max > 53 spent 12 days in a
research dormitory
• Days 1-4 all subjects followed normal diets and
workouts
• Days 5-12 divided in to 3 groups and began 7
days of additional exercise of 1000 calories
• Neutral Energy group (NE) - 1g/kg/bw protein
and were fed 1000 extra calories
• Low Energy group (LE) – 1g/kg/bw protein with
normal diet
• Low Energy Protein group (LEP) – 1.75g/kg/bw
100
protein with normal diet
Nutrient Partitioning and Protein
continued
Changes in Pounds
After 7 days
Body Weight
Lean Mass
Fat Mass
Body Fat %
Neutral Energy
Low Energy LE Hi Pro
-2.0
-1.3
-0.4
-0.2
-5.3
-3.5
-2.0
-0.9
-5.9
-2.9
-2.9
-1.2
Pikosky, M.A., Smith, T.J., Grediagin, A. et al Increased Protein Maintains Nitrogen Balance
during Exercise – Induced Energy Deficit Med Sci Sport Exer 2008; 40(3) 505-512
101
A Pilot Study of the
Relationship of Breast Size
and Clinical Measures of
Cardiovascular Disease
Risk.
Med Sci Sports Exerc 2007; 39(5) S231, A-1519
102
The six authors obtained
approval by the
Institutional Board for
Human Subjects @
Eastern Washington
University
103
Only 1 of 6 authors carried a
Y-chromosome
Christopher Domes
Wendy Repovich
Carlye Hill
Mary Eash
Debra Notrica
Janet Peterson
104
This Study analyzed
anthropometric data, blood
tests, lifestyle questionnaires,
personal & family history’s of
75 women (19-67 yrs) free of
silicon, saline, soybean, or gel
like material.
105
The researchers found a positive
relationship between chest size,
cup size, and cardiovascular
disease risk. In most cases,
simple visual inspection will
identify afflicted patients. Since
these anomalies are difficult to
conceal, disrobing is not
necessary.
106
This study did not
evaluate intervention of
any type. Therefore, it is
premature to recommend
manual therapy for high
risk patients.
107