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Promoting Physical Activity and Reducing Sedentary Behavior to Prevent Chronic Diseases during the COVID Pandemic and Beyond. J Clin Med 2022; 11:jcm11164666. [PMID: 36012905 PMCID: PMC9410464 DOI: 10.3390/jcm11164666] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 08/04/2022] [Accepted: 08/06/2022] [Indexed: 11/16/2022] Open
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Ravindra PV, Janhavi P, Divyashree S, Muthukumar SP. Nutritional interventions for improving the endurance performance in athletes. Arch Physiol Biochem 2022; 128:851-858. [PMID: 32223574 DOI: 10.1080/13813455.2020.1733025] [Citation(s) in RCA: 2] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Indexed: 10/24/2022]
Abstract
Endurance refers to the ability of skeletal muscles to perform continuously withstanding the hardships of exercise. Endurance exercises have three phases: pre-, during-, and post-workout phase. The nutritional requirements that drive these phases vary on intensity, type of workout, individual's body composition, training, weather conditions, etc. Generally, the pre-workout phase requires glycogen synthesis and spare glycogen breakdown. While workout phase, requires rapid absorption of exogenous glucose, insulin release to transport glucose into muscle cells, replenish the loss of electrolytes, promote fluid retention, etc. However, post-workout phase requires quick amino acid absorption, muscle protein synthesis, repair of damaged muscle fibres and tendon, ameliorate inflammation, oxidative stress, etc. Therefore, nutritional sources that can help these metabolic requirements is recommended. In this review, various dietary interventions including timing and amount of nutrient consumption that can promote the above metabolic requirements that in turn support in improving the endurance potential in athletes are discussed.HIGHLIGHTSReview article describes nutritional requirements of endurance exercises.It also describes nutritional interventions to enhance the endurance potential in athletes.
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Affiliation(s)
- P V Ravindra
- Department of Biochemistry, CSIR-CFTRI, Mysuru, India
| | - P Janhavi
- Department of Biochemistry, CSIR-CFTRI, Mysuru, India
| | - S Divyashree
- Department of Biochemistry, CSIR-CFTRI, Mysuru, India
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Baur DA, Saunders MJ. Carbohydrate supplementation: a critical review of recent innovations. Eur J Appl Physiol 2020; 121:23-66. [PMID: 33106933 DOI: 10.1007/s00421-020-04534-y] [Citation(s) in RCA: 5] [Impact Index Per Article: 1.3] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 07/17/2020] [Accepted: 10/12/2020] [Indexed: 12/29/2022]
Abstract
PURPOSE To critically examine the research on novel supplements and strategies designed to enhance carbohydrate delivery and/or availability. METHODS Narrative review. RESULTS Available data would suggest that there are varying levels of effectiveness based on the supplement/supplementation strategy in question and mechanism of action. Novel carbohydrate supplements including multiple transportable carbohydrate (MTC), modified carbohydrate (MC), and hydrogels (HGEL) have been generally effective at modifying gastric emptying and/or intestinal absorption. Moreover, these effects often correlate with altered fuel utilization patterns and/or glycogen storage. Nevertheless, performance effects differ widely based on supplement and study design. MTC consistently enhances performance, but the magnitude of the effect is yet to be fully elucidated. MC and HGEL seem unlikely to be beneficial when compared to supplementation strategies that align with current sport nutrition recommendations. Combining carbohydrate with other ergogenic substances may, in some cases, result in additive or synergistic effects on metabolism and/or performance; however, data are often lacking and results vary based on the quantity, timing, and inter-individual responses to different treatments. Altering dietary carbohydrate intake likely influences absorption, oxidation, and and/or storage of acutely ingested carbohydrate, but how this affects the ergogenicity of carbohydrate is still mostly unknown. CONCLUSIONS In conclusion, novel carbohydrate supplements and strategies alter carbohydrate delivery through various mechanisms. However, more research is needed to determine if/when interventions are ergogenic based on different contexts, populations, and applications.
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Affiliation(s)
- Daniel A Baur
- Department of Physical Education, Virginia Military Institute, 208 Cormack Hall, Lexington, VA, 24450, USA.
| | - Michael J Saunders
- Department of Kinesiology, James Madison University, Harrisonburg, VA, 22801, USA
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4
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Arent SM, Cintineo HP, McFadden BA, Chandler AJ, Arent MA. Nutrient Timing: A Garage Door of Opportunity? Nutrients 2020; 12:nu12071948. [PMID: 32629950 PMCID: PMC7400240 DOI: 10.3390/nu12071948] [Citation(s) in RCA: 11] [Impact Index Per Article: 2.8] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/15/2020] [Revised: 06/26/2020] [Accepted: 06/28/2020] [Indexed: 12/11/2022] Open
Abstract
Nutrient timing involves manipulation of nutrient consumption at specific times in and around exercise bouts in an effort to improve performance, recovery, and adaptation. Its historical perspective centered on ingestion during exercise and grew to include pre- and post-training periods. As research continued, translational focus remained primarily on the impact and outcomes related to nutrient consumption during one specific time period to the exclusion of all others. Additionally, there seemed to be increasing emphasis on outcomes related to hypertrophy and strength at the expense of other potentially more impactful performance measures. As consumption of nutrients does not occur at only one time point in the day, the effect and impact of energy and macronutrient availability becomes an important consideration in determining timing of additional nutrients in and around training and competition. This further complicates the confining of the definition of “nutrient timing” to one very specific moment in time at the exclusion of all other time points. As such, this review suggests a new perspective built on evidence of the interconnectedness of nutrient impact and provides a pragmatic approach to help frame nutrient timing more inclusively. Using this approach, it is argued that the concept of nutrient timing is constrained by reliance on interpretation of an “anabolic window” and may be better viewed as a “garage door of opportunity” to positively impact performance, recovery, and athlete availability.
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Affiliation(s)
- Shawn M. Arent
- Department of Exercise Science, University of South Carolina, Columbia, SC 29208, USA; (H.P.C.); (B.A.M.); (A.J.C.)
- Correspondence: ; Tel.: +1-803-576-8394
| | - Harry P. Cintineo
- Department of Exercise Science, University of South Carolina, Columbia, SC 29208, USA; (H.P.C.); (B.A.M.); (A.J.C.)
| | - Bridget A. McFadden
- Department of Exercise Science, University of South Carolina, Columbia, SC 29208, USA; (H.P.C.); (B.A.M.); (A.J.C.)
| | - Alexa J. Chandler
- Department of Exercise Science, University of South Carolina, Columbia, SC 29208, USA; (H.P.C.); (B.A.M.); (A.J.C.)
| | - Michelle A. Arent
- Department of Health Promotion, Education, and Behavior, University of South Carolina, Columbia, SC 29208, USA;
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Pryor JL, Johnson EC, Yoder HA, Looney DP. Keeping Pace: A Practitioner-Focused Review of Pacing Strategies in Running. Strength Cond J 2020. [DOI: 10.1519/ssc.0000000000000505] [Citation(s) in RCA: 3] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/30/2022]
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Specific Collagen Peptides in Combination with Resistance Training Improve Body Composition and Regional Muscle Strength in Premenopausal Women: A Randomized Controlled Trial. Nutrients 2019; 11:nu11040892. [PMID: 31010031 PMCID: PMC6521629 DOI: 10.3390/nu11040892] [Citation(s) in RCA: 39] [Impact Index Per Article: 7.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/22/2019] [Revised: 04/09/2019] [Accepted: 04/16/2019] [Indexed: 12/25/2022] Open
Abstract
The aim was to investigate the effects of resistance exercise combined with supplementation of specific collagen peptides (SCP) on body composition and muscle strength in premenopausal women. In a double-blind, placebo-controlled, randomized trial 77 premenopausal women completed a 12-week resistance training (3 day/week) and ingested 15 g of SCP or placebo on a daily basis. Changes in body composition were determined by bioelectrical impedance analysis (BIA) and muscular strength by isometric strength testing. The treatment group (TG) significantly increased (p < 0.001) their percentage of fat-free mass. Although the control group (CG) also showed a significant (p < 0.01) gain in fat-free mass from pre- to post-training, the increase in the TG was significantly higher in an RMANOVA analysis (p < 0.05). Regarding the change in percentage body fat, a significant decline was observed in both TG (p < 0.001) and CG (p < 0.01), with a significantly higher reduction in the TG (p < 0.05). Subjects receiving 15 g of collagen peptides daily also showed a significantly higher gain in hand-grip strength compared to those performing resistance training only (p < 0.05). In both groups, the gain in leg strength (TG = p < 0.001; CG = p < 0.01) was significant after 12 weeks with a more pronounced effect in the treatment group. In conclusion, resistance training in combination with supplementation of SCP induced a significantly higher increase in fat-free mass and hand-grip strength than resistance training and placebo supplementation. In addition, there was a significantly higher loss in fat mass and a more pronounced increase in leg strength in the treatment group compared to the control group.
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Kårlund A, Gómez-Gallego C, Turpeinen AM, Palo-Oja OM, El-Nezami H, Kolehmainen M. Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople? Nutrients 2019; 11:nu11040829. [PMID: 31013719 PMCID: PMC6521232 DOI: 10.3390/nu11040829] [Citation(s) in RCA: 57] [Impact Index Per Article: 11.4] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/12/2019] [Revised: 04/05/2019] [Accepted: 04/08/2019] [Indexed: 12/27/2022] Open
Abstract
Sports nutrition products are developed and targeted mainly for athletes to improve their nutrient intake, performance, and muscle growth. The fastest growing consumer groups for these products are recreational sportspeople and lifestyle users. Although athletes may have elevated physiological protein requirements and they may benefit from dietary supplements, the evidence regarding the role of dietary protein and supplements in the nutrition of recreational sportspeople and sedentary populations is somewhat complex and contradictory. In high-protein diets, more undigested protein-derived constituents end up in the large intestine compared to moderate or low-protein diets, and hence, more bacterial amino acid metabolism takes place in the colon, having both positive and negative systemic and metabolic effects on the host. The aim of the present review is to summarize the impact of the high-protein products and diets on nutrition and health, in sportspeople and in sedentary consumers. We are opening the debate about the current protein intake recommendations, with an emphasis on evidence-based effects on intestinal microbiota and personalized guidelines regarding protein and amino acid supplementation in sportspeople and lifestyle consumers.
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Affiliation(s)
- Anna Kårlund
- Institute of Public Health and Clinical Nutrition, University of Eastern Finland, P.O. Box 1627, FI-70211 Kuopio, Finland.
| | - Carlos Gómez-Gallego
- Institute of Public Health and Clinical Nutrition, University of Eastern Finland, P.O. Box 1627, FI-70211 Kuopio, Finland.
| | | | - Outi-Maaria Palo-Oja
- Business School, University of Eastern Finland, P.O. Box 1627, FI-70211 Kuopio, Finland.
| | - Hani El-Nezami
- Institute of Public Health and Clinical Nutrition, University of Eastern Finland, P.O. Box 1627, FI-70211 Kuopio, Finland.
- School of Biological Sciences, University of Hong Kong, Pok Fu Lam Road, Hong Kong SAR, China.
| | - Marjukka Kolehmainen
- Institute of Public Health and Clinical Nutrition, University of Eastern Finland, P.O. Box 1627, FI-70211 Kuopio, Finland.
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de Branco FMS, Carneiro MAS, Rossato LT, Nahas PC, Teixeira KRC, de Oliveira GN, Orsatti FL, de Oliveira EP. Protein timing has no effect on lean mass, strength and functional capacity gains induced by resistance exercise in postmenopausal women: A randomized clinical trial. Clin Nutr 2019; 39:57-66. [PMID: 30691866 DOI: 10.1016/j.clnu.2019.01.008] [Citation(s) in RCA: 9] [Impact Index Per Article: 1.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 01/18/2018] [Revised: 12/18/2018] [Accepted: 01/09/2019] [Indexed: 01/10/2023]
Abstract
BACKGROUND & AIMS Short-term studies have shown that protein intake immediately post-exercise increases muscle protein synthesis. However, the effect of protein timing (comparing protein intake post-exercise vs. several hours after exercise) on lean mass and strength gains in long-term studies is still not fully elucidated. Thus, the aim of our study was to evaluate the effect of protein timing on lean mass, strength and functional capacity gains induced by resistance exercise in postmenopausal women. METHODS Thirty-four postmenopausal women (60.9 ± 6.7 years) participated in this double-blind, parallel-group, randomized clinical trial. All individuals performed the same resistance training protocol in the morning, 3 times a week, at 70% of 1-maximum repetition (1-RM), over 8 weeks. Participants were randomly assigned to protein-carbohydrate group (PC) (n = 17), that ingested 30 g of whey protein immediately after exercise and 30 g of maltodextrin in the afternoon; and to carbohydrate-protein group (CP) (n = 17), that ingested 30 g of maltodextrin immediately after exercise and 30 g of whey protein in the afternoon. Lean mass was assessed using dual-energy X-ray absorptiometry, handgrip strength by a dynamometer, and strength was evaluated by 1-RM of bench press and leg extension. One mile walk test was performed to assess the functional capacity. RESULTS Both the PC group (37.3 [35.0-39.7] to 38.1 [35.9-40.5] kg) and the CP group (38.2 [36.0-40.5] to 38.8 [36.5-41.3] kg) increased the total lean mass (p < 0.001). An increase was also observed in both groups for 1-RM bench press, 1-RM leg extension and handgrip strength (p < 0.001). In addition, the time of 1-mile walk test decreased in both groups (p = 0.019). No differences were noted for group and time interaction for these variables (p > 0.05). CONCLUSION Protein timing has no effect on lean mass, strength and functional capacity gains induced by resistance exercise in postmenopausal women. This trial was registered at ClinicalTrials.gov as NCT03372876.
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Affiliation(s)
- Flávia M S de Branco
- School of Medicine, Federal University of Uberlandia (UFU), Uberlandia, Minas Gerais, Brazil
| | - Marcelo A S Carneiro
- Exercise Biology Research Group (BioEx), Federal University of Triangulo Mineiro (UFTM), Uberaba, MG, Brazil; Department of Sport Sciences, Federal University of Triangulo Mineiro, Uberaba, MG, Brazil
| | - Luana T Rossato
- School of Medicine, Federal University of Uberlandia (UFU), Uberlandia, Minas Gerais, Brazil
| | - Paula C Nahas
- School of Medicine, Federal University of Uberlandia (UFU), Uberlandia, Minas Gerais, Brazil
| | - Kely R C Teixeira
- School of Medicine, Federal University of Uberlandia (UFU), Uberlandia, Minas Gerais, Brazil
| | - Gersiel N de Oliveira
- Exercise Biology Research Group (BioEx), Federal University of Triangulo Mineiro (UFTM), Uberaba, MG, Brazil; Department of Sport Sciences, Federal University of Triangulo Mineiro, Uberaba, MG, Brazil
| | - Fábio L Orsatti
- Exercise Biology Research Group (BioEx), Federal University of Triangulo Mineiro (UFTM), Uberaba, MG, Brazil; Department of Sport Sciences, Federal University of Triangulo Mineiro, Uberaba, MG, Brazil
| | - Erick P de Oliveira
- School of Medicine, Federal University of Uberlandia (UFU), Uberlandia, Minas Gerais, Brazil.
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Messias LHD, Ferrari HG, Pesquero JB, Milanski M, Esteves AM, Rojas MF, Reginato A, Malavazi-Piza KC, Silva ED, Manchado-Gobatto FB. Can the elite slalom kayaker’s performance be correlated with anthropometric, nutritional, genetic, psychological as sleep traits? MOTRIZ: REVISTA DE EDUCACAO FISICA 2018. [DOI: 10.1590/s1980-6574201800020016] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.2] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 04/03/2023] Open
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10
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Finger D, Lanferdini FJ, Farinha JB, Brusco CM, Helal L, Boeno FP, Cadore EL, Pinto RS. Ingestion of carbohydrate or carbohydrate plus protein does not enhance performance during endurance exercise: a randomized crossover placebo-controlled clinical trial. Appl Physiol Nutr Metab 2018; 43:937-944. [PMID: 29544062 DOI: 10.1139/apnm-2017-0835] [Citation(s) in RCA: 4] [Impact Index Per Article: 0.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/22/2022]
Abstract
A beverage containing protein (PRO) and carbohydrate (CHO) may have an ergogenic effect on endurance performance. However, evidence regarding its efficacy on similar conditions to athletes' race day is still lacking. The objective of this study was to compare the effects of 3 different nutritional supplementation strategies on performance and muscle recovery in a duathlon protocol. Thirteen male athletes (29.7 ± 7.7 years) participated in 3 simulated Olympic-distance duathlon trials (SDTs) under 3 different, randomly assigned supplementation regimens: CHO drink (75 g CHO), isocaloric CHO plus PRO drink (60.5 g CHO and 14.5 g PRO), and placebo drink (PLA). Supplements were offered during the cycling bout. Blood samples were collected before, immediately after, and 24 h after each SDT for creatine kinase (CK) analysis. Isometric peak torque (PT) was measured before and 24 h after each SDT. The primary outcome measure was the time to complete the 5-km running section (t5km) at a self-selected pace. There was no difference in t5km between CHO (1270.3 ± 130.5 s), CHO+PRO (1267.2 ± 138.9 s), and PLA (1275.4 ± 120 s); p = 0.87, effect size (ES) ≤ 0.1. Pre-post changes for PT and CK were not significant for any of the 3 conditions (PT: p = 0.24, ES ≤ 0.4; CK: p = 0.32, ES = 0.3-1.04). For endurance sports lasting up to 2 h, with a pre-exercise meal containing CHO at 1.5 g·kg-1, supplementation with CHO or CHO+PRO does not offer additional benefits for performance and muscle recovery when compared with PLA.
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Affiliation(s)
- Débora Finger
- a Exercise Research Laboratory, School of Physical Education, Physiotherapy and Dance, Universidade Federal do Rio Grande do Sul, Rua Felizardo, 750, Jardim Botânico, CEP: 90690-200, Porto Alegre, RS, Brazil
| | - Fábio Juner Lanferdini
- a Exercise Research Laboratory, School of Physical Education, Physiotherapy and Dance, Universidade Federal do Rio Grande do Sul, Rua Felizardo, 750, Jardim Botânico, CEP: 90690-200, Porto Alegre, RS, Brazil.,b Physical Education Course, Universidade Regional Integrada do Alto Uruguai e das Missões, Av. Universidade das Missões, 464 - Universitário, CEP: 98802-470, Santo Ângelo, RS, Brazil
| | - Juliano Boufleur Farinha
- a Exercise Research Laboratory, School of Physical Education, Physiotherapy and Dance, Universidade Federal do Rio Grande do Sul, Rua Felizardo, 750, Jardim Botânico, CEP: 90690-200, Porto Alegre, RS, Brazil
| | - Clarissa Müller Brusco
- a Exercise Research Laboratory, School of Physical Education, Physiotherapy and Dance, Universidade Federal do Rio Grande do Sul, Rua Felizardo, 750, Jardim Botânico, CEP: 90690-200, Porto Alegre, RS, Brazil
| | - Lucas Helal
- c Exercise Pathophysiology Laboratory, School of Medicine, Graduate Program in Cardiology and Cardiovascular Sciences, Hospital de Clinicas de Porto Alegre, Universidade Federal do Rio Grande do Sul, Rua Ramiro Barcelos 2350, Largo Eduardo Zaccaro Faraco, CEP: 90035-903, Porto Alegre, RS, Brazil
| | - Francesco Pinto Boeno
- a Exercise Research Laboratory, School of Physical Education, Physiotherapy and Dance, Universidade Federal do Rio Grande do Sul, Rua Felizardo, 750, Jardim Botânico, CEP: 90690-200, Porto Alegre, RS, Brazil
| | - Eduardo Lusa Cadore
- a Exercise Research Laboratory, School of Physical Education, Physiotherapy and Dance, Universidade Federal do Rio Grande do Sul, Rua Felizardo, 750, Jardim Botânico, CEP: 90690-200, Porto Alegre, RS, Brazil
| | - Ronei Silveira Pinto
- a Exercise Research Laboratory, School of Physical Education, Physiotherapy and Dance, Universidade Federal do Rio Grande do Sul, Rua Felizardo, 750, Jardim Botânico, CEP: 90690-200, Porto Alegre, RS, Brazil
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Raizel R, da Mata Godois A, Coqueiro AY, Voltarelli FA, Fett CA, Tirapegui J, de Paula Ravagnani FC, de Faria Coelho-Ravagnani C. Pre-season dietary intake of professional soccer players. Nutr Health 2017; 23:215-222. [PMID: 29037118 DOI: 10.1177/0260106017737014] [Citation(s) in RCA: 12] [Impact Index Per Article: 1.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/16/2022]
Abstract
BACKGROUND Despite the well-documented importance of nutrition in optimizing performance and health, the dietary intake of soccer players has attracted little attention. AIM We aimed to assess the pre-season dietary intake of professional soccer players and its adequacy in macro and micronutrients. METHODS The pre-season dietary intake of 19 male athletes was assessed using a semi-structured 3-day food record. To determine dietary adequacy and excess, energy and macronutrient intake were compared with the Brazilian dietary reference values for athletes, and micronutrients were compared with the Estimated Average Requirement - EAR (minimum recommendation) and Tolerable Upper Intake Level - UL (maximum recommendation). RESULTS Mean daily energy intake (40.74±12.81 kcal/kg) was adequate. However, there was a low carbohydrate intake (5.44±1.86 g/kg/day) and a high amount of protein and fat (1.91±0.75 and 1.27±0.50 g/kg/day, respectively). Sodium intake (3141.77±939.76 mg/day) was higher than UL (2300 mg/day), while the majority of players showed daily intake of vitamin A (74%), vitamin D (100%), folate (58%), calcium and magnesium (68%) below the EAR (625, 10 and 320 µg/day, 800 and 330 mg/day, respectively). CONCLUSION The dietary intake of professional soccer players was adequate in energy, but inadequate in macro and micronutrients, which suggests the need to improve nutritional practices to sustain the physical demands of soccer during pre-season.
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Affiliation(s)
- Raquel Raizel
- 1 Department of Food and Experimental Nutrition, Faculty of Pharmaceutical Sciences, University of São Paulo, Brazil
| | | | - Audrey Yule Coqueiro
- 1 Department of Food and Experimental Nutrition, Faculty of Pharmaceutical Sciences, University of São Paulo, Brazil
| | | | | | - Julio Tirapegui
- 1 Department of Food and Experimental Nutrition, Faculty of Pharmaceutical Sciences, University of São Paulo, Brazil
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Oliveira CC, Ferreira D, Caetano C, Granja D, Pinto R, Mendes B, Sousa M. Nutrition and Supplementation in Soccer. Sports (Basel) 2017; 5:sports5020028. [PMID: 29910389 PMCID: PMC5968974 DOI: 10.3390/sports5020028] [Citation(s) in RCA: 39] [Impact Index Per Article: 5.6] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/31/2016] [Revised: 04/25/2017] [Accepted: 05/03/2017] [Indexed: 12/26/2022] Open
Abstract
Contemporary elite soccer features increased physical demands during match-play, as well as a larger number of matches per season. Now more than ever, aspects related to performance optimization are highly regarded by both players and soccer coaches. Here, nutrition takes a special role as most elite teams try to provide an adequate diet to guarantee maximum performance while ensuring a faster recovery from matches and training exertions. It is currently known that manipulation and periodization of macronutrients, as well as sound hydration practices, have the potential to interfere with training adaptation and recovery. A careful monitoring of micronutrient status is also relevant to prevent undue fatigue and immune impairment secondary to a deficiency status. Furthermore, the sensible use of evidence-based dietary supplements may also play a role in soccer performance optimization. In this sense, several nutritional recommendations have been issued. This detailed and comprehensive review addresses the most relevant and up-to-date nutritional recommendations for elite soccer players, covering from macro and micronutrients to hydration and selected supplements in different contexts (daily requirements, pre, peri and post training/match and competition).
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Affiliation(s)
- César Chaves Oliveira
- Instituto Politécnico de Viana do Castelo - Escola Superior de Desporto e Lazer, Viana do Castelo 4960-320, Portugal.
| | - Diogo Ferreira
- Benfica LAB, Sport Lisboa e Benfica, Lisbon 1500-313, Portugal.
| | - Carlos Caetano
- Benfica LAB, Sport Lisboa e Benfica, Lisbon 1500-313, Portugal.
| | - Diana Granja
- Benfica LAB, Sport Lisboa e Benfica, Lisbon 1500-313, Portugal.
| | - Ricardo Pinto
- Benfica LAB, Sport Lisboa e Benfica, Lisbon 1500-313, Portugal.
| | - Bruno Mendes
- Benfica LAB, Sport Lisboa e Benfica, Lisbon 1500-313, Portugal.
| | - Mónica Sousa
- Instituto Politécnico de Leiria - Escola Superior de Saúde, Leiria 2411-901, Portugal.
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Naderi A, de Oliveira EP, Ziegenfuss TN, Willems MT. Timing, Optimal Dose and Intake Duration of Dietary Supplements with Evidence-Based Use in Sports Nutrition. J Exerc Nutrition Biochem 2016; 20:1-12. [PMID: 28150472 PMCID: PMC5545206 DOI: 10.20463/jenb.2016.0031] [Citation(s) in RCA: 38] [Impact Index Per Article: 4.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/03/2022] Open
Abstract
[Purpose] The aim of the present narrative review was to consider the evidence on the timing, optimal dose and intake duration of the main dietary supplements in sports nutrition, i.e. β-alanine, nitrate, caffeine, creatine, sodium bicarbonate, carbohydrate and protein. [Methods] This review article focuses on timing, optimal dose and intake duration of main dietary supplements in sports nutrition. [Results] This paper reviewed the evidence to determine the optimal time, efficacy doses and intake duration for sports supplements verified by scientific evidence that report a performance enhancing effect in both situation of laboratory and training settings. [Conclusion] Consumption of the supplements are usually suggested into 5 specific times, such as pre-exercise (nitrate, caffeine, sodium bicarbonate, carbohydrate and protein), during exercise (carbohydrate), post-exercise (creatine, carbohydrate, protein), meal time (β-alanine, creatine, sodium bicarbonate, nitrate, carbohydrate and protein), and before sleep (protein). In addition, the recommended dosing protocol for the supplements nitrate and β-alanine are fixed amounts irrespective of body weight, while dosing protocol for sodium bicarbonate, caffeine and creatine supplements are related to corrected body weight (mg/kg bw). Also, intake duration is suggested for creatine and β-alanine, being effective in chronic daily time < 2 weeks while caffeine, sodium bicarbonate are effective in acute daily time (1-3 hours). Plus, ingestion of nitrate supplement is required in both chronic daily time < 28 days and acute daily time (2- 2.5 h) prior exercise.
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Affiliation(s)
- Alireza Naderi
- Department of Sport Physiology, Boroujerd Branch, Islamic Azad University, Boroujerd, Iran
| | - Erick P de Oliveira
- School of Medicine, Federal University of Uberlandia, Uberlandia, Minas Gerais State, Brazil
| | | | - MarkE T Willems
- Department of Sport and Exercise Sciences, University of Chichester, College Lane, Chichester, United Kingdom
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Effect of Oral Branched-Chain Amino Acid Supplementation Prior to Resistance Exercise on Metabolic Hormones, Plasma Amino Acids, and Serum Indices of Muscle Damage in the Recovery Period. TOP CLIN NUTR 2016. [DOI: 10.1097/tin.0000000000000085] [Citation(s) in RCA: 6] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 02/06/2023]
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Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis. Sports Med 2016; 46:125-137. [PMID: 26403469 DOI: 10.1007/s40279-015-0403-y] [Citation(s) in RCA: 55] [Impact Index Per Article: 6.9] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/22/2022]
Abstract
BACKGROUND Even though the positive effects of whey protein-containing supplements for optimizing the anabolic responses and adaptations process in resistance-trained individuals have been supported by several investigations, their use continues to be controversial. Additionally, the administration of different multi-ingredient formulations where whey proteins are combined with carbohydrates, other protein sources, creatine, and amino acids or derivatives, has been extensively proposed as an effective strategy to maximize strength and muscle mass gains in athletes. OBJECTIVE We aimed to systematically summarize and quantify whether whey protein-containing supplements, administered alone or as a part of a multi-ingredient, could improve the effects of resistance training on fat-free mass or lean body mass, and strength in resistance-trained individuals when compared with other iso-energetic supplements containing carbohydrates or other sources of proteins. METHODS A structured literature search was conducted on PubMed, Science Direct, Web of Science, Cochrane Libraries, US National Institutes of Health clinicaltrials.gov, SPORTDiscus, and Google Scholar databases. Main inclusion criteria comprised randomized controlled trial study design, adults (aged 18 years and over), resistance-trained individuals, interventions (a resistance training program for a period of 6 weeks or longer, combined with whey protein supplementation administered alone or as a part of a multi-ingredient), and a calorie equivalent contrast supplement from carbohydrates or other non-whey protein sources. Continuous data on fat-free mass and lean body mass, and maximal strength were pooled using a random-effects model. RESULTS Data from nine randomized controlled trials were included, involving 11 treatments and 192 participants. Overall, with respect to the ingestion of contrast supplements, whey protein supplementation, administered alone or as part of a multi-ingredient, in combination with resistance training, was associated with small extra gains in fat-free mass or lean body mass, resulting in an effect size of g = 0.301, 95% confidence interval (CI) 0.032-0.571. Subgroup analyses showed less clear positive trends resulting in small to moderate effect size g = 0.217 (95% CI -0.113 to 0.547) and g = 0.468 (95% CI 0.003-0.934) in favor of whey and multi-ingredient, respectively. Additionally, a positive overall extra effect was also observed to maximize lower (g = 0.316, 95% CI 0.045-0.588) and upper body maximal strength (g = 0.458, 95% CI 0.161-0.755). Subgroup analyses showed smaller superiority to maximize strength gains with respect to the contrast groups for lower body (whey protein: g = 0.343, 95% CI -0.016 to 0.702, multi-ingredient: g = 0.281, 95% CI -0.135 to 0.697) while in the upper body, multi-ingredient (g = 0.612, 95% CI 0.157-1.068) seemed to produce more clear effects than whey protein alone (g = 0.343, 95% CI -0.048 to 0.735). LIMITATIONS Studies involving interventions of more than 6 weeks on resistance-training individuals are scarce and account for a small number of participants. Furthermore, no studies with an intervention longer than 12 weeks have been found. The variation regarding the supplementation protocol, namely the different doses criteria or timing of ingestion also add some concerns to the studies comparison. CONCLUSIONS 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.
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Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet 2016; 116:501-528. [PMID: 26920240 DOI: 10.1016/j.jand.2015.12.006] [Citation(s) in RCA: 600] [Impact Index Per Article: 75.0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/09/2015] [Indexed: 12/12/2022]
Abstract
It is the position of the Academy of Nutrition and Dietetics (Academy), Dietitians of Canada (DC), and the American College of Sports Medicine (ACSM) that the performance of, and recovery from, sporting activities are enhanced by well-chosen nutrition strategies. These organizations provide guidelines for the appropriate type, amount, and timing of intake of food, fluids, and supplements to promote optimal health and performance across different scenarios of training and competitive sport. This position paper was prepared for members of the Academy, DC, and ACSM, other professional associations, government agencies, industry, and the public. It outlines the Academy's, DC's, and ACSM's stance on nutrition factors that have been determined to influence athletic performance and emerging trends in the field of sports nutrition. Athletes should be referred to a registered dietitian nutritionist for a personalized nutrition plan. In the United States and in Canada, the Certified Specialist in Sports Dietetics is a registered dietitian nutritionist and a credentialed sports nutrition expert.
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Affiliation(s)
- D Travis Thomas
- College of Health Sciences, University of Kentucky, Lexington
| | - Kelly Anne Erdman
- Canadian Sport Institute Calgary/University of Calgary Sport Medicine Centre, Calgary, AB, Canada
| | - Louise M Burke
- AIS Sports Nutrition/Australian Institute of Sport Australia and Mary MacKillop Institute of Health Research, Australian Catholic University, Melbourne, Australia
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Plasma/Serum Zinc Status During Aerobic Exercise Recovery: A Systematic Review and Meta-Analysis. Sports Med 2016; 47:127-134. [DOI: 10.1007/s40279-016-0567-0] [Citation(s) in RCA: 12] [Impact Index Per Article: 1.5] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/21/2023]
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Beck KL, Thomson JS, Swift RJ, von Hurst PR. Role of nutrition in performance enhancement and postexercise recovery. Open Access J Sports Med 2015; 6:259-67. [PMID: 26316828 PMCID: PMC4540168 DOI: 10.2147/oajsm.s33605] [Citation(s) in RCA: 76] [Impact Index Per Article: 8.4] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/18/2022] Open
Abstract
A number of factors contribute to success in sport, and diet is a key component. An athlete's dietary requirements depend on several aspects, including the sport, the athlete's goals, the environment, and practical issues. The importance of individualized dietary advice has been increasingly recognized, including day-to-day dietary advice and specific advice before, during, and after training and/or competition. Athletes use a range of dietary strategies to improve performance, with maximizing glycogen stores a key strategy for many. Carbohydrate intake during exercise maintains high levels of carbohydrate oxidation, prevents hypoglycemia, and has a positive effect on the central nervous system. Recent research has focused on athletes training with low carbohydrate availability to enhance metabolic adaptations, but whether this leads to an improvement in performance is unclear. The benefits of protein intake throughout the day following exercise are now well recognized. Athletes should aim to maintain adequate levels of hydration, and they should minimize fluid losses during exercise to no more than 2% of their body weight. Supplement use is widespread in athletes, with recent interest in the beneficial effects of nitrate, beta-alanine, and vitamin D on performance. However, an unregulated supplement industry and inadvertent contamination of supplements with banned substances increases the risk of a positive doping result. Although the availability of nutrition information for athletes varies, athletes will benefit from the advice of a registered dietician or nutritionist.
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Affiliation(s)
- Kathryn L Beck
- School of Food and Nutrition, Massey Institute of Food Science and Technology, College of Health, Massey University Albany, Auckland, New Zealand
| | - Jasmine S Thomson
- School of Food and Nutrition, Massey Institute of Food Science and Technology, College of Health, Massey University Manawatu, Palmerston North, New Zealand
| | - Richard J Swift
- School of Food and Nutrition, Massey Institute of Food Science and Technology, College of Health, Massey University Albany, Auckland, New Zealand
| | - Pamela R von Hurst
- School of Food and Nutrition, Massey Institute of Food Science and Technology, College of Health, Massey University Albany, Auckland, New Zealand
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Trefts E, Williams AS, Wasserman DH. Exercise and the Regulation of Hepatic Metabolism. PROGRESS IN MOLECULAR BIOLOGY AND TRANSLATIONAL SCIENCE 2015; 135:203-25. [PMID: 26477916 DOI: 10.1016/bs.pmbts.2015.07.010] [Citation(s) in RCA: 104] [Impact Index Per Article: 11.6] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Subscribe] [Scholar Register] [Indexed: 01/16/2023]
Abstract
The accelerated metabolic demands of the working muscle cannot be met without a robust response from the liver. If not for the hepatic response, sustained exercise would be impossible. The liver stores, releases, and recycles potential energy. Exercise would result in hypoglycemia if it were not for the accelerated release of energy as glucose. The energetic demands on the liver are largely met by increased oxidation of fatty acids mobilized from adipose tissue. Adaptations immediately following exercise facilitate the replenishment of glycogen stores. Pancreatic glucagon and insulin responses orchestrate the hepatic response during and immediately following exercise. Like skeletal muscle and other physiological systems, liver adapts to repeated demands of exercise by increasing its capacity to produce energy by oxidizing fat. The ability of regular physical activity to increase fat oxidation is protective and can reverse fatty liver disease. Engaging in regular physical exercise has broad ranging positive health implications including those that improve the metabolic health of the liver.
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Affiliation(s)
- Elijah Trefts
- Department of Molecular Physiology and Biophysics, Vanderbilt University School of Medicine, Nashville, Tennessee, USA
| | - Ashley S Williams
- Department of Molecular Physiology and Biophysics, Vanderbilt University School of Medicine, Nashville, Tennessee, USA
| | - David H Wasserman
- Department of Molecular Physiology and Biophysics, Vanderbilt University School of Medicine, Nashville, Tennessee, USA.
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Rankin P, Stevenson E, Cockburn E. The effect of milk on the attenuation of exercise-induced muscle damage in males and females. Eur J Appl Physiol 2015; 115:1245-61. [PMID: 25673557 DOI: 10.1007/s00421-015-3121-0] [Citation(s) in RCA: 31] [Impact Index Per Article: 3.4] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 10/31/2014] [Accepted: 01/29/2015] [Indexed: 01/28/2023]
Abstract
PURPOSE The consumption of 500 ml milk following muscle damaging exercise can attenuate decreases in muscle functional capacity and increases in markers of muscle damage and soreness in males. There has been no similar research in female participants. Therefore, the aim of this study was to investigate the effects of milk consumption on exercise-induced muscle damage (EIMD) in males and females. METHODS Thirty-two team sport players (male n = 16; female n = 16) were randomly, but equally divided into four groups: male milk, male carbohydrate, female milk, and female carbohydrate. Immediately following muscle damaging exercise, participants consumed either 500 ml of milk or 500 ml of an energy-matched carbohydrate solution. Skeletal troponin I (sTnI), creatine kinase (CK), peak torque, counter movement jump height, 20 m sprint performance and passive and active soreness were recorded prior to and 24, 48 and 72 h post-EIMD. RESULTS For females, milk had a likely/very likely beneficial effect on attenuating losses in peak torque at 60°/s from baseline to 24, 48 and 72 h, and a likely beneficial effect in minimising decrements in sprint performance and soreness over 72 h. Milk was unlikely to have a negative effect on serum markers of damage from baseline to 48 and 72 h. For males, milk had an unclear effect on muscle function variables. Milk had a most likely/likely beneficial effect on limiting muscle soreness from baseline to 72 h, and a possible beneficial effect on attenuating increases in CK. The effect on sTnI was unlikely to be negative from baseline-72 h. Overall gender comparisons provided many unclear outcomes. However, female participants demonstrated smaller increases in sprint time, passive soreness, active soreness (non-dominant leg) and sTnI values. CONCLUSION Consumption of 500 ml of milk post-EIMD can limit decrements in muscle function in females, and limit increases in soreness and serum markers of muscle damage in females and males.
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Affiliation(s)
- P Rankin
- Department of Science and Health, Institute of Technology Carlow, Carlow, Ireland,
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Schols AM, Ferreira IM, Franssen FM, Gosker HR, Janssens W, Muscaritoli M, Pison C, Rutten-van Mölken M, Slinde F, Steiner MC, Tkacova R, Singh SJ. Nutritional assessment and therapy in COPD: a European Respiratory Society statement. Eur Respir J 2014; 44:1504-20. [PMID: 25234804 DOI: 10.1183/09031936.00070914] [Citation(s) in RCA: 190] [Impact Index Per Article: 19.0] [Reference Citation Analysis] [Abstract] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/31/2022]
Abstract
Nutrition and metabolism have been the topic of extensive scientific research in chronic obstructive pulmonary disease (COPD) but clinical awareness of the impact dietary habits, nutritional status and nutritional interventions may have on COPD incidence, progression and outcome is limited. A multidisciplinary Task Force was created by the European Respiratory Society to deliver a summary of the evidence and description of current practice in nutritional assessment and therapy in COPD, and to provide directions for future research. Task Force members conducted focused reviews of the literature on relevant topics, advised by a methodologist. It is well established that nutritional status, and in particular abnormal body composition, is an important independent determinant of COPD outcome. The Task Force identified different metabolic phenotypes of COPD as a basis for nutritional risk profile assessment that is useful in clinical trial design and patient counselling. Nutritional intervention is probably effective in undernourished patients and probably most when combined with an exercise programme. Providing evidence of cost-effectiveness of nutritional intervention is required to support reimbursement and thus increase access to nutritional intervention. Overall, the evidence indicates that a well-balanced diet is beneficial to all COPD patients, not only for its potential pulmonary benefits, but also for its proven benefits in metabolic and cardiovascular risk.
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Affiliation(s)
- Annemie M Schols
- NUTRIM School for Nutrition, Toxicology and Metabolism, Dept of Respiratory Medicine, Maastricht University Medical Centre+, Maastricht, The Netherlands
| | - Ivone M Ferreira
- Asthma and Airways Centre, Toronto Western Hospital, Toronto, Canada Dept of Respiratory Medicine, McMaster University, Hamilton, Canada
| | - Frits M Franssen
- Program Development Centre, CIRO+ (Centre of Expertise for Chronic Organ Failure), Horn, The Netherlands
| | - Harry R Gosker
- NUTRIM School for Nutrition, Toxicology and Metabolism, Dept of Respiratory Medicine, Maastricht University Medical Centre+, Maastricht, The Netherlands
| | - Wim Janssens
- Laboratory of Respiratory Medicine, Katholieke Universiteit, Leuven, Belgium
| | | | - Christophe Pison
- Clinique Universitaire de Pneumologie, Institut du Thorax, CHU Grenoble, Grenoble, France Inserm U1055, Grenoble, France Université Joseph Fourier, Grenoble, France European Institute for Systems Biology and Medicine, Lyon, France
| | - Maureen Rutten-van Mölken
- Erasmus University Rotterdam, Institute of Health Policy and Management, Rotterdam The Netherlands Erasmus University Rotterdam, Institute of Medical Technology Assessment, Rotterdam, The Netherlands
| | - Frode Slinde
- Dept of Internal Medicine and Clinical Nutrition, Sahlgrenska Academy at University of Gothenburg, Gothenburg, Sweden
| | - Michael C Steiner
- Centre for Exercise and Rehabilitation Science, Leicester Respiratory Biomedical Research Unit, University Hospitals of Leicester NHS Trust, Glenfield Hospital, Leicester, UK
| | - Ruzena Tkacova
- Dept of Respiratory Medicine, Faculty of Medicine, P.J. Safarik University, Kosice, Slovakia L. Pasteur University Hospital, Kosice, Slovakia
| | - Sally J Singh
- Centre for Exercise and Rehabilitation Science, Leicester Respiratory Biomedical Research Unit, University Hospitals of Leicester NHS Trust, Glenfield Hospital, Leicester, UK
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