1
|
Malsagova KA, Kopylov AT, Sinitsyna AA, Stepanov AA, Izotov AA, Butkova TV, Chingin K, Klyuchnikov MS, Kaysheva AL. Sports Nutrition: Diets, Selection Factors, Recommendations. Nutrients 2021; 13:nu13113771. [PMID: 34836029 PMCID: PMC8619485 DOI: 10.3390/nu13113771] [Citation(s) in RCA: 28] [Impact Index Per Article: 9.3] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/24/2021] [Revised: 10/17/2021] [Accepted: 10/23/2021] [Indexed: 12/22/2022] Open
Abstract
An athlete’s diet is influenced by external and internal factors that can reduce or exacerbate exercise-induced food intolerance/allergy symptoms. This review highlights many factors that influence food choices. However, it is important to remember that these food choices are dynamic, and their effectiveness varies with the time, location, and environmental factors in which the athlete chooses the food. Therefore, before training and competition, athletes should follow the recommendations of physicians and nutritionists. It is important to study and understand the nutritional strategies and trends that athletes use before and during training or competitions. This will identify future clinical trials that can be conducted to identify specific foods that athletes can consume to minimize negative symptoms associated with their consumption and optimize training outcomes.
Collapse
Affiliation(s)
- Kristina A. Malsagova
- Biobanking Group, Branch of IBMC “Scientific and Education Center” Bolshoy Nikolovorobinsky Lane, 109028 Moscow, Russia; (A.T.K.); (A.A.S.); (A.A.S.); (A.A.I.); (T.V.B.); (A.L.K.)
- Correspondence: ; Tel.: +7-(499)-764-9878
| | - Arthur T. Kopylov
- Biobanking Group, Branch of IBMC “Scientific and Education Center” Bolshoy Nikolovorobinsky Lane, 109028 Moscow, Russia; (A.T.K.); (A.A.S.); (A.A.S.); (A.A.I.); (T.V.B.); (A.L.K.)
| | - Alexandra A. Sinitsyna
- Biobanking Group, Branch of IBMC “Scientific and Education Center” Bolshoy Nikolovorobinsky Lane, 109028 Moscow, Russia; (A.T.K.); (A.A.S.); (A.A.S.); (A.A.I.); (T.V.B.); (A.L.K.)
| | - Alexander A. Stepanov
- Biobanking Group, Branch of IBMC “Scientific and Education Center” Bolshoy Nikolovorobinsky Lane, 109028 Moscow, Russia; (A.T.K.); (A.A.S.); (A.A.S.); (A.A.I.); (T.V.B.); (A.L.K.)
| | - Alexander A. Izotov
- Biobanking Group, Branch of IBMC “Scientific and Education Center” Bolshoy Nikolovorobinsky Lane, 109028 Moscow, Russia; (A.T.K.); (A.A.S.); (A.A.S.); (A.A.I.); (T.V.B.); (A.L.K.)
| | - Tatyana V. Butkova
- Biobanking Group, Branch of IBMC “Scientific and Education Center” Bolshoy Nikolovorobinsky Lane, 109028 Moscow, Russia; (A.T.K.); (A.A.S.); (A.A.S.); (A.A.I.); (T.V.B.); (A.L.K.)
| | - Konstantin Chingin
- Jiangxi Key Laboratory for Mass Spectrometry and Instrumentation, East China University of Technology, Nanchang 330013, China;
| | - Mikhail S. Klyuchnikov
- State Research Center Burnasyan of the Federal Medical Biophysical Centre of the Federal Medical Biological Agency of Russia, 123098 Moscow, Russia;
| | - Anna L. Kaysheva
- Biobanking Group, Branch of IBMC “Scientific and Education Center” Bolshoy Nikolovorobinsky Lane, 109028 Moscow, Russia; (A.T.K.); (A.A.S.); (A.A.S.); (A.A.I.); (T.V.B.); (A.L.K.)
| |
Collapse
|
2
|
Martinez Galan BS, Giolo De Carvalho F, Carvalho SCS, Cunha Brandao CF, Morhy Terrazas SI, Abud GF, Meirelles MSS, Sakagute S, Ueta Ortiz G, Marchini JS, Aristizabal JC, Cristini de Freitas E. Casein and Whey Protein in the Breast Milk Ratio: Could It Promote Protein Metabolism Enhancement in Physically Active Adults? Nutrients 2021; 13:nu13072153. [PMID: 34201617 PMCID: PMC8308344 DOI: 10.3390/nu13072153] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.7] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/26/2021] [Revised: 06/05/2021] [Accepted: 06/08/2021] [Indexed: 11/20/2022] Open
Abstract
Due to the utilization of milk proteins such as whey protein (WP) and casein as sports nutrition ergogenic aids, the present study investigated the effects of the association of WP and casein in a ratio of 80:20, a similar ratio of human breast milk, on blood branched-chain amino acid (BCAA) profiles, markers of protein metabolism and delayed onset muscle soreness (DOMS), after a single bout of resistance exercise. A double-blind, crossover and acute study was carried out with ten men (age 29 ± 8 years; BMI: 25.4 ± 2.9 kg/m2; 77 ± 12 kg; 1.74 ± 0.09 m); each one consumed the following supplements randomly, one per session: WP, CAS (casein), WP/CAS (80% WP/20% CAS), CAS/WP (80% CAS/20% WP) and PLA (placebo). They were also subjected to the following evaluations: the one repetition maximum (1RM) test; resistance training session; blood extraction during each session to determine the BCAA profile; two food records; 3-day evaluation of DOMS (24 h, 48 h and 72 h) and nitrogen balance in each treatment. The intervention resulted in similar nitrogen urinary, creatinine and urea plasma levels and showed a positive nitrogen balance in all the trials. Regarding the BCAAs, the peak occurred at 60 min post-ingestion and remained higher until 120 min for WP, WP/CAS and CAS/WP. The DOMS was significantly lower for WP, WP/CAS and CAS/WP compared to the CAS and PLA treatments. There were no advantages in the association of WP and CAS in the BCAAs profile when compared to WP itself, but it induced a lower DOMS compared to CAS and PLA (Clinical Trial registration number: clinicaltrials.gov, NCT04648384).
Collapse
Affiliation(s)
- Bryan S. Martinez Galan
- Department of Food and Nutrition, School of Pharmaceutical Sciences of Araraquara, State University of Sao Paulo–FCFAR/UNESP, Araraquara 14800-903, Brazil; (B.S.M.G.); (S.I.M.T.); (G.F.A.)
| | - Flavia Giolo De Carvalho
- School of Physical Education and Sports of Ribeirao Preto, Laboratory of Exercise Physiology and Metabolism, University of Sao Paulo (EEFERP-USP), Ribeirao Preto 14040-907, Brazil; (F.G.D.C.); (M.S.S.M.); (S.S.)
| | - Simone C. S. Carvalho
- Department of Genetics, Ribeirao Preto Medical School, University of Sao Paulo, Ribeirao Preto 14049-900, Brazil;
| | - Camila F. Cunha Brandao
- Internal Medicine Department, Ribeirao Preto Medical School, University of Sao Paulo, Ribeirao Preto 14049-900, Brazil; (C.F.C.B.); (J.S.M.)
- Faculty of Physical Education, State University of Minas Gerais, Divinopolis 35501-170, Brazil
| | - Sara I. Morhy Terrazas
- Department of Food and Nutrition, School of Pharmaceutical Sciences of Araraquara, State University of Sao Paulo–FCFAR/UNESP, Araraquara 14800-903, Brazil; (B.S.M.G.); (S.I.M.T.); (G.F.A.)
| | - Gabriela Ferreira Abud
- Department of Food and Nutrition, School of Pharmaceutical Sciences of Araraquara, State University of Sao Paulo–FCFAR/UNESP, Araraquara 14800-903, Brazil; (B.S.M.G.); (S.I.M.T.); (G.F.A.)
| | - Monica S. S. Meirelles
- School of Physical Education and Sports of Ribeirao Preto, Laboratory of Exercise Physiology and Metabolism, University of Sao Paulo (EEFERP-USP), Ribeirao Preto 14040-907, Brazil; (F.G.D.C.); (M.S.S.M.); (S.S.)
| | - Simone Sakagute
- School of Physical Education and Sports of Ribeirao Preto, Laboratory of Exercise Physiology and Metabolism, University of Sao Paulo (EEFERP-USP), Ribeirao Preto 14040-907, Brazil; (F.G.D.C.); (M.S.S.M.); (S.S.)
| | - Gabriela Ueta Ortiz
- Department of Health Sciences, Ribeirao Preto Medical School, University of Sao Paulo, Ribeirao Preto 14049-900, Brazil;
| | - Julio S. Marchini
- Internal Medicine Department, Ribeirao Preto Medical School, University of Sao Paulo, Ribeirao Preto 14049-900, Brazil; (C.F.C.B.); (J.S.M.)
| | - Juan C. Aristizabal
- Nutrition and Dietetics School, Physiology and Biochemistry Research Group, Universidad de Antioquia, Medellin 050010, Colombia;
| | - Ellen Cristini de Freitas
- Department of Food and Nutrition, School of Pharmaceutical Sciences of Araraquara, State University of Sao Paulo–FCFAR/UNESP, Araraquara 14800-903, Brazil; (B.S.M.G.); (S.I.M.T.); (G.F.A.)
- School of Physical Education and Sports of Ribeirao Preto, Laboratory of Exercise Physiology and Metabolism, University of Sao Paulo (EEFERP-USP), Ribeirao Preto 14040-907, Brazil; (F.G.D.C.); (M.S.S.M.); (S.S.)
- Correspondence: ; Tel.: +55-16-3315-0345
| |
Collapse
|
3
|
Grubic TJ, Sowinski RJ, Nevares BE, Jenkins VM, Williamson SL, Reyes AG, Rasmussen C, Greenwood M, Murano PS, Earnest CP, Kreider RB. Comparison of ingesting a food bar containing whey protein and isomalto-oligosaccharides to carbohydrate on performance and recovery from an acute bout of resistance-exercise and sprint conditioning: an open label, randomized, counterbalanced, crossover pilot study. J Int Soc Sports Nutr 2019; 16:34. [PMID: 31409363 PMCID: PMC6693099 DOI: 10.1186/s12970-019-0301-z] [Citation(s) in RCA: 9] [Impact Index Per Article: 1.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/29/2019] [Accepted: 07/29/2019] [Indexed: 12/27/2022] Open
Abstract
BACKGROUND We previously reported that consuming a food bar (FB) containing whey protein and the plant fiber isomalto-oligosaccharides [IMO] had a lower glycemic (GI) but similar insulinemic response as a high GI carbohydrate. Therefore, we hypothesized that ingestion of this FB before, during, and following intense exercise would better maintain glucose homeostasis and performance while hastening recovery in comparison to the common practice of ingesting carbohydrate alone. METHODS Twelve resistance-trained males participated in an open label, randomized, counterbalanced, crossover trial with a 7-d washout period. Participants consumed a carbohydrate matched dextrose comparitor (CHO) or a FB containing 20 g of whey, 25 g of IMO, and 7 g of fat 30-min before, mid-way, and following intense exercise. Participants performed 11 resistance-exercises (3 sets of 10 repetitions at 70% of 1RM) followed by agility and sprint conditioning drills for time. Participants donated blood to assess catabolic and inflammatory markers, performed isokinetic strength tests, and rated perceptions of muscle soreness, hypoglycemia before, and following exercise and after 48 h of recovery. Data were analyzed using general linear models (GLM) for repeated measures and mean changes from baseline with 95% confidence intervals (CI) with a one-way analysis of variance. Data are reported as mean change from baseline with 95% CI. RESULTS GLM analysis demonstrated that blood glucose was significantly higher 30-min post-ingestion for CHO (3.1 [2.0, 4.3 mmol/L,] and FB (0.8 [0.2, 1.5, mmol/L, p = 0.001) while the post-exercise ratio of insulin to glucose was greater with FB (CHO 0.04 [0.00, 0.08], FB 0.11 [0.07, 0.15], p = 0.013, η2 = 0.25). GLM analysis revealed no significant interaction effects between treatments in lifting volume of each resistance-exercise or total lifting volume. However, analysis of mean changes from baseline with 95% CI's revealed that leg press lifting volume (CHO -130.79 [- 235.02, - 26.55]; FB -7.94 [- 112.17, 96.30] kg, p = 0.09, η2 = 0.12) and total lifting volume (CHO -198.26 [- 320.1, - 76.4], FB -81.7 [- 203.6, 40.1] kg, p = 0.175, η2 = 0.08) from set 1 to 3 was significantly reduced for CHO, but not for the FB. No significant interaction effects were observed in ratings of muscle soreness. However, mean change analysis revealed that ratings of soreness of the distal vastus medialis significantly increased from baseline with CHO while being unchanged with FB (CHO 1.88 [0.60, 3.17]; FB 0.29 [- 0.99, 1.57] cm, p = 0.083, η2 = 0.13). No significant GLM interaction or mean change analysis effects were seen between treatments in sprint performance, isokinetic strength, markers of catabolism, stress and sex hormones, or inflammatory markers. CONCLUSION Pilot study results provide some evidence that ingestion of this FB can positively affect glucose homeostasis, help maintain workout performance, and lessen perceptions of muscle soreness. TRIAL REGISTRATION clinicaltrials.gov, # NCT03704337 . Retrospectively registered 12, July 2018.
Collapse
Affiliation(s)
- Tyler J Grubic
- Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, Texas A&M University, College Station, TX, 77843-4243, USA
| | - Ryan J Sowinski
- Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, Texas A&M University, College Station, TX, 77843-4243, USA.,Department of Nutrition and Food Sciences, Texas A&M University, College Station, TX, 77843, USA
| | - Ben E Nevares
- Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, Texas A&M University, College Station, TX, 77843-4243, USA
| | - Victoria M Jenkins
- Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, Texas A&M University, College Station, TX, 77843-4243, USA
| | - Susannah L Williamson
- Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, Texas A&M University, College Station, TX, 77843-4243, USA
| | - Aimee G Reyes
- Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, Texas A&M University, College Station, TX, 77843-4243, USA.,Department of Nutrition and Food Sciences, Texas A&M University, College Station, TX, 77843, USA
| | - Christopher Rasmussen
- Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, Texas A&M University, College Station, TX, 77843-4243, USA
| | - Mike Greenwood
- Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, Texas A&M University, College Station, TX, 77843-4243, USA
| | - Peter S Murano
- Department of Nutrition and Food Sciences, Texas A&M University, College Station, TX, 77843, USA
| | - Conrad P Earnest
- Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, Texas A&M University, College Station, TX, 77843-4243, USA
| | - Richard B Kreider
- Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, Texas A&M University, College Station, TX, 77843-4243, USA.
| |
Collapse
|
4
|
Honey Supplementation and Exercise: A Systematic Review. Nutrients 2019; 11:nu11071586. [PMID: 31336992 PMCID: PMC6683082 DOI: 10.3390/nu11071586] [Citation(s) in RCA: 14] [Impact Index Per Article: 2.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/07/2019] [Revised: 06/27/2019] [Accepted: 07/02/2019] [Indexed: 11/17/2022] Open
Abstract
Honey is a natural substance formed primarily of carbohydrates (~80%) which also contains a number of other compounds purported to confer health benefits when consumed. Due to its carbohydrate composition (low glycaemic index, mostly fructose and glucose), honey may theoretically exert positive effects when consumed before, during or after exercise. This review therefore appraised research examining the effects of honey consumption in combination with exercise in humans. Online database (PubMed, MEDLINE, SPORTDiscus) searches were performed, yielding 273 results. Following duplicate removal and application of exclusion criteria, nine articles were reviewed. Large methodological differences existed in terms of exercise stimulus, population, and the nutritional interventions examined. All nine studies reported biochemical variables, with four examining the effects of honey on exercise performance, whilst five described perceptual responses. Acute supplementation around a single exercise session appeared to elicit similar performance, perceptual, and immunological responses compared with other carbohydrate sources, although some performance benefit has been observed relative to carbohydrate-free comparators. When consumed over a number of weeks, honey may dampen immunological perturbations arising from exercise and possibly improve markers of bone formation. More well-controlled research is required to better understand the role for honey in a food-first approach to exercise nutrition.
Collapse
|
5
|
Effect of carbohydrates versus carbohydrates plus proteins and antioxidants on oxidative stress and muscle damage induced by single bout resistance exercise. SPORT SCIENCES FOR HEALTH 2018. [DOI: 10.1007/s11332-018-0451-4] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/17/2022]
|
6
|
Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jäger R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M, Lowery LM, Wildman R, Antonio J, Kreider RB. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr 2018; 15:38. [PMID: 30068354 PMCID: PMC6090881 DOI: 10.1186/s12970-018-0242-y] [Citation(s) in RCA: 380] [Impact Index Per Article: 63.3] [Reference Citation Analysis] [Abstract] [Key Words] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/01/2018] [Accepted: 07/17/2018] [Indexed: 12/18/2022] Open
Abstract
Background Sports nutrition is a constantly evolving field with hundreds of research papers published annually. In the year 2017 alone, 2082 articles were published under the key words ‘sport nutrition’. Consequently, staying current with the relevant literature is often difficult. Methods This paper is an ongoing update of the sports nutrition review article originally published as the lead paper to launch the Journal of the International Society of Sports Nutrition in 2004 and updated in 2010. It presents a well-referenced overview of the current state of the science related to optimization of training and performance enhancement through exercise training and nutrition. Notably, due to the accelerated pace and size at which the literature base in this research area grows, the topics discussed will focus on muscle hypertrophy and performance enhancement. As such, this paper provides an overview of: 1.) How ergogenic aids and dietary supplements are defined in terms of governmental regulation and oversight; 2.) How dietary supplements are legally regulated in the United States; 3.) How to evaluate the scientific merit of nutritional supplements; 4.) General nutritional strategies to optimize performance and enhance recovery; and, 5.) An overview of our current understanding of nutritional approaches to augment skeletal muscle hypertrophy and the potential ergogenic value of various dietary and supplemental approaches. Conclusions This updated review is to provide ISSN members and individuals interested in sports nutrition with information that can be implemented in educational, research or practical settings and serve as a foundational basis for determining the efficacy and safety of many common sport nutrition products and their ingredients.
Collapse
Affiliation(s)
- Chad M Kerksick
- Exercise and Performance Nutrition Laboratory, School of Health Sciences, Lindenwood University, St. Charles, MO, USA.
| | - Colin D Wilborn
- Exercise & Sport Science Department, University of Mary-Hardin Baylor, Belton, TX, USA
| | | | - Abbie Smith-Ryan
- Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, NC, USA
| | | | | | - Rick Collins
- Collins Gann McCloskey and Barry PLLC, Mineola, NY, USA
| | - Mathew Cooke
- Department of Health and Medical Sciences, Swinburne University of Technology, Hawthorn, Victoria, Australia
| | - Jaci N Davis
- Exercise & Sport Science Department, University of Mary-Hardin Baylor, Belton, TX, USA
| | - Elfego Galvan
- University of Texas Medical Branch, Galveston, TX, USA
| | - Mike Greenwood
- Exercise & Sports Nutrition Lab, Human Clinical Research Facility, Texas A&M University, College Station, TX, USA
| | - Lonnie M Lowery
- Department of Human Performance & Sport Business, University of Mount Union, Alliance, OH, USA
| | | | - Jose Antonio
- Department of Health and Human Performance, Nova Southeastern University, Davie, FL, USA
| | - Richard B Kreider
- Exercise & Sports Nutrition Lab, Human Clinical Research Facility, Texas A&M University, College Station, TX, USA.
| |
Collapse
|
7
|
Specific Signatures of the Gut Microbiota and Increased Levels of Butyrate in Children Treated with Fermented Cow's Milk Containing Heat-Killed Lactobacillus paracasei CBA L74. Appl Environ Microbiol 2017; 83:AEM.01206-17. [PMID: 28733284 DOI: 10.1128/aem.01206-17] [Citation(s) in RCA: 68] [Impact Index Per Article: 9.7] [Reference Citation Analysis] [Abstract] [Key Words] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/31/2017] [Accepted: 07/12/2017] [Indexed: 12/17/2022] Open
Abstract
We recently demonstrated that cow's milk fermented with the probiotic Lactobacillus paracasei CBA L74 (FM-CBAL74) reduces the incidence of respiratory and gastrointestinal tract infections in young children attending school. This effect apparently derives from a complex regulation of non-immune and immune protective mechanisms. We investigated whether FM-CBAL74 could regulate gut microbiota composition and butyrate production. We randomly selected 20 healthy children (12 to 48 months) from the previous randomized controlled trial, before (t0) and after 3 months (t3) of dietary treatment with FM-CBAL74 (FM) or placebo (PL). Fecal microbiota was profiled using 16S rRNA gene amplicon sequencing, and the fecal butyrate concentration was also measured. Microbial alpha and beta diversities were not significantly different between groups prior to treatment. FM-CBAL74 but not PL treatment increased the relative abundance of Lactobacillus Individual Blautia, Roseburia, and Faecalibacterium oligotypes were associated with FM-CBAL74 treatment and demonstrated correlative associations with immune biomarkers. Accordingly, PICRUSt analysis predicted an increase in the proportion of genes involved in butyrate production pathways, consistent with an increase in fecal butyrate observed only in the FM group. Dietary supplementation with FM-CBAL74 induces specific signatures in gut microbiota composition and stimulates butyrate production. These effects are associated with changes in innate and acquired immunity.IMPORTANCE The use of a fermented milk product containing the heat-killed probiotic strain Lactobacillus paracasei CBAL74 induces changes in the gut microbiota, promoting the development of butyrate producers. These changes in the gut microbiota composition correlate with increased levels of innate and acquired immunity biomarkers.
Collapse
|
8
|
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.
Collapse
|
9
|
Influence of carbohydrate supplementation during resistance training on concentrations of the hormones cortisol and insulin. SPORT SCIENCES FOR HEALTH 2012. [DOI: 10.1007/s11332-012-0119-4] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.2] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 10/28/2022]
|
10
|
Coyle CJ, Donne B, Mahony N. Effects of Carbohydrate-Protein Ingestion Post-Resistance Training in Male Rugby Players. INTERNATIONAL JOURNAL OF EXERCISE SCIENCE 2012; 5:39-49. [PMID: 27182374 PMCID: PMC4738983] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Figures] [Subscribe] [Scholar Register] [Indexed: 06/05/2023]
Abstract
Evidence suggests that carbohydrate-protein (CHO-PRO) drinks post-exercise are an advantageous nutritional recovery intervention. Resistance trained (n = 14, mean ± SD; age 19 ± 1 yr, mass 95 ± 9 kg, % fat 17 ± 4 % and BMI 28.5 ± 1.8 kg.m-2) male rugby players participated in a study investigating effects of carbohydrate (CHO) and CHO-PRO drinks on subsequent resistance exercise performance. Following an initial resistance training (RT) protocol consisting of 8 circuits of 5 discrete exercises at 10 repetition maximum (RM), participants received 10 mL.kg-1 BM of randomised sports drink (LCHO, HCHO and CHO-PRO) on completion of the RT protocol and at 120 min into a 240 min recovery period. Post-recovery, participants completed a test to failure (TTF) protocol performing as many circuits of the same exercises at 10-RM to failure. Individual exercise cumulative load (∑W) lifted and total work capacity (TWC) for each trial was recorded. Both ∑W and TWC were normalised for body mass (kg.kg-1 BM). Data were analysed using repeated measures ANOVA with post-hoc Student-Neuman-Keuls pair-wise comparisons (P<0.05). Despite large intra-subject variability between trials, TWC normalised for body mass was significantly greater following CHO-PRO compared with HCHO and LCHO (188 ± 26 vs. 157 ± 21 and 150 ± 16 kg.kg-1 BM, respectively; P<0.05). The ∑W lifted after ingestion of HCHO and LCHO were not significantly different despite differing CHO and caloric content. The CHO-PRO induced enhancement of recovery was possibly due to higher rates of glycogen restoration after the initial glycogen depleting RT protocol.
Collapse
Affiliation(s)
- Colin J Coyle
- Department of Physiology, Trinity College, Dublin 2, Ireland
| | - Bernard Donne
- Human Performance Laboratory, Department of Anatomy, Trinity College, Dublin 2, Ireland
| | - Nicholas Mahony
- Human Performance Laboratory, Department of Anatomy, Trinity College, Dublin 2, Ireland
| |
Collapse
|
11
|
Pramuková B, Čokášová D, Salaj R. Composition of the athletes diet. POTRAVINARSTVO 2011. [DOI: 10.5219/126] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/18/2022] Open
Abstract
Sports nutrition is a constantly evolving field with many of research papers published annually. However, designing the most suitable sports diet is very difficult. It must be given to the type of training, its duration and intensity, the age and sex of the athlete and also for overall health. The aim of this article is to summarize knowledges about sports nutrition, especially intake of carbohydrates, proteins, fats and dietary supplements and their influence on the performance and recovery of the athlete.
Collapse
|
12
|
Abstract
The scientific literature contains an abundance of information on the nutritional demands of athletes. However, designing the most suitable sports diet is very difficult.The principal aim of this article is to summarize knowledge about sports nutrition, especially the intake of macronutrients and dietary supplements.
Collapse
Affiliation(s)
- B Pramuková
- Institute of the Experimental Medicine, Faculty of Medicine UPJŠ, Košice, Slovakia
| | | | | |
Collapse
|
13
|
Kreider RB, Wilborn CD, Taylor L, Campbell B, Almada AL, Collins R, Cooke M, Earnest CP, Greenwood M, Kalman DS, Kerksick CM, Kleiner SM, Leutholtz B, Lopez H, Lowery LM, Mendel R, Smith A, Spano M, Wildman R, Willoughby DS, Ziegenfuss TN, Antonio J. ISSN exercise & sport nutrition review: research & recommendations. J Int Soc Sports Nutr 2010. [PMCID: PMC2853497 DOI: 10.1186/1550-2783-7-7] [Citation(s) in RCA: 165] [Impact Index Per Article: 11.8] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/07/2023] Open
Abstract
Sports nutrition is a constantly evolving field with hundreds of research papers published annually. For this reason, keeping up to date with the literature is often difficult. This paper is a five year update of the sports nutrition review article published as the lead paper to launch the JISSN in 2004 and presents a well-referenced overview of the current state of the science related to how to optimize training and athletic performance through nutrition. More specifically, this paper provides an overview of: 1.) The definitional category of ergogenic aids and dietary supplements; 2.) How dietary supplements are legally regulated; 3.) How to evaluate the scientific merit of nutritional supplements; 4.) General nutritional strategies to optimize performance and enhance recovery; and, 5.) An overview of our current understanding of the ergogenic value of nutrition and dietary supplementation in regards to weight gain, weight loss, and performance enhancement. Our hope is that ISSN members and individuals interested in sports nutrition find this review useful in their daily practice and consultation with their clients.
Collapse
|
14
|
Effects of resistance exercise and protein ingestion on blood leukocytes and platelets in young and older men. Eur J Appl Physiol 2010; 109:343-53. [PMID: 20101405 DOI: 10.1007/s00421-010-1360-7] [Citation(s) in RCA: 18] [Impact Index Per Article: 1.3] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 01/11/2010] [Indexed: 12/28/2022]
Abstract
This study investigated, in a multi-experiment design, the acute effects of milk protein ingestion, aging [50 young (approximately 26 years) vs. 45 older (approximately 61 years) men] and training state for the blood leukocyte and platelet responses acutely after a single bout of resistance exercise (RE). Moreover, basal effects of 21 weeks of resistance training (RT) were examined. The single bout of RE rapidly increased all blood leukocytes and platelets (P < 0.05). Protein ingestion before or before and after the RE bout did not have an effect on this response. However, younger men had a larger immediate exercise-induced response in leukocytes and platelets than older men. Basal fasting levels of leukocytes and platelets remained unchanged after 21 weeks of RT and this RT period did not change the acute RE-induced leukocyte and platelet response. The long-term RT was, however, able to slightly increase blood hematocrit. Blood platelet counts were consistently higher in the younger men when compared to the older men. Blood lymphopenia occurred only after a larger volume of exercise. In conclusion, the acute increase in blood leukocytes and platelets may be smaller in the older as when compared to the younger men. However, the number of immune cells and thus probably their function may not be affected by milk protein ingestion or months of resistance training.
Collapse
|
15
|
|
16
|
Abstract
There are no unique boxing diseases but certain factors contributing to the spread of illnesses apply strongly to the boxer, coach, and the training facility. This article examines the nature of the sport of boxing and its surrounding environment, and the likelihood of spread of infection through airborne, contact, or blood-borne routes of transmission. Evidence from other sports such as running, wrestling, and martial arts is included to help elucidate the pathophysiologic elements that could be identified in boxers.
Collapse
Affiliation(s)
- Osric S King
- Hospital for Special Surgery, 535 East 70th Street New York, NY 10021, USA.
| |
Collapse
|
17
|
Cockburn E, Hayes PR, French DN, Stevenson E, St Clair Gibson A. Acute milk-based protein-CHO supplementation attenuates exercise-induced muscle damage. Appl Physiol Nutr Metab 2008; 33:775-83. [PMID: 18641722 DOI: 10.1139/h08-057] [Citation(s) in RCA: 89] [Impact Index Per Article: 5.6] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/22/2022]
Abstract
Exercise-induced muscle damage (EIMD) leads to the degradation of protein structures within the muscle. This may subsequently lead to decrements in muscle performance and increases in intramuscular enzymes and delayed-onset muscle soreness (DOMS). Milk, which provides protein and carbohydrate (CHO), may lead to the attenuation of protein degradation and (or) an increase in protein synthesis that would limit the consequential effects of EIMD. This study examined the effects of acute milk and milk-based protein-CHO (CHO-P) supplementation on attenuating EIMD. Four independent groups of 6 healthy males consumed water (CON), CHO sports drink, milk-based CHO-P or milk (M), post EIMD. DOMS, isokinetic muscle performance, creatine kinase (CK), and myoglobin (Mb) were assessed immediately before and 24 and 48 h after EIMD. DOMS was not significantly different (p > 0.05) between groups at any time point. Peak torque (dominant) was significantly higher (p < 0.05) 48 h after CHO-P compared with CHO and CON, and M compared with CHO. Total work of the set (dominant) was significantly higher (p < 0.05) 48 h after CHO-P and M compared with CHO and CON. CK was significantly lower (p < 0.05) 48 h after CHO-P and M compared with CHO. Mb was significantly lower (p < 0.05) 48 h after CHO-P compared with CHO. At 48 h post-EIMD, milk and milk-based protein-CHO supplementation resulted in the attenuation of decreases in isokinetic muscle performance and increases in CK and Mb.
Collapse
Affiliation(s)
- Emma Cockburn
- Division of Sports Sciences, Northumbria University, Newcastle, UK.
| | | | | | | | | |
Collapse
|
18
|
Kerksick C, Harvey T, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy JL, Antonio J. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr 2008; 5:17. [PMID: 18834505 PMCID: PMC2575187 DOI: 10.1186/1550-2783-5-17] [Citation(s) in RCA: 99] [Impact Index Per Article: 6.2] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/17/2008] [Accepted: 10/03/2008] [Indexed: 11/10/2022] Open
Abstract
Position Statement: The position of the Society regarding nutrient timing and the intake of carbohydrates, proteins, and fats in reference to healthy, exercising individuals is summarized by the following eight points: 1.) Maximal endogenous glycogen stores are best promoted by following a high-glycemic, high-carbohydrate (CHO) diet (600 – 1000 grams CHO or ~8 – 10 g CHO/kg/d), and ingestion of free amino acids and protein (PRO) alone or in combination with CHO before resistance exercise can maximally stimulate protein synthesis. 2.) During exercise, CHO should be consumed at a rate of 30 – 60 grams of CHO/hour in a 6 – 8% CHO solution (8 – 16 fluid ounces) every 10 – 15 minutes. Adding PRO to create a CHO:PRO ratio of 3 – 4:1 may increase endurance performance and maximally promotes glycogen re-synthesis during acute and subsequent bouts of endurance exercise. 3.) Ingesting CHO alone or in combination with PRO during resistance exercise increases muscle glycogen, offsets muscle damage, and facilitates greater training adaptations after either acute or prolonged periods of supplementation with resistance training. 4.) Post-exercise (within 30 minutes) consumption of CHO at high dosages (8 – 10 g CHO/kg/day) have been shown to stimulate muscle glycogen re-synthesis, while adding PRO (0.2 g – 0.5 g PRO/kg/day) to CHO at a ratio of 3 – 4:1 (CHO: PRO) may further enhance glycogen re-synthesis. 5.) Post-exercise ingestion (immediately to 3 h post) of amino acids, primarily essential amino acids, has been shown to stimulate robust increases in muscle protein synthesis, while the addition of CHO may stimulate even greater levels of protein synthesis. Additionally, pre-exercise consumption of a CHO + PRO supplement may result in peak levels of protein synthesis. 6.) During consistent, prolonged resistance training, post-exercise consumption of varying doses of CHO + PRO supplements in varying dosages have been shown to stimulate improvements in strength and body composition when compared to control or placebo conditions. 7.) The addition of creatine (Cr) (0.1 g Cr/kg/day) to a CHO + PRO supplement may facilitate even greater adaptations to resistance training. 8.) Nutrient timing incorporates the use of methodical planning and eating of whole foods, nutrients extracted from food, and other sources. The timing of the energy intake and the ratio of certain ingested macronutrients are likely the attributes which allow for enhanced recovery and tissue repair following high-volume exercise, augmented muscle protein synthesis, and improved mood states when compared with unplanned or traditional strategies of nutrient intake.
Collapse
Affiliation(s)
- Chad Kerksick
- Department of Health and Exercise Science, University of Oklahoma, Norman, OK 73019, USA.
| | | | | | | | | | | | | | | | | | | | | | | |
Collapse
|