B. Sue Graves

International society of sports nutrition position stand: caffeine and performance

Position Statement: The position of The Society regarding caffeine supplementation and sport performance is summarized by the following seven points: 1.) Caffeine is effective for enhancing sport performance in trained athletes when consumed in low-to-moderate dosages (~3-6 mg/kg) and overall does not result in further enhancement in performance when consumed in higher dosages (≥ 9 mg/kg). 2.) Caffeine exerts a greater ergogenic effect when consumed in an anhydrous state as compared to coffee. 3.) It has been shown that caffeine can enhance vigilance during bouts of extended exhaustive exercise, as well as periods of sustained sleep deprivation. 4.) Caffeine is ergogenic for sustained maximal endurance exercise, and has been shown to be highly effective for time-trial performance. 5.) Caffeine supplementation is beneficial for high-intensity exercise, including team sports such as soccer and rugby, both of which are categorized by intermittent activity within a period of prolonged duration. 6.) The literature is equivocal when considering the effects of caffeine supplementation on strength-power performance, and additional research in this area is warranted. 7.) The scientific literature does not support caffeine-induced diuresis during exercise, or any harmful change in fluid balance that would negatively affect performance.

The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55–92 Years): a double-blind randomized study

BackgroundAgeing is associated with a significant reduction in skeletal muscle carnosine which has been linked with a reduction in the buffering capacity of muscle and in theory, may increase the rate of fatigue during exercise. Supplementing beta-alanine has been shown to significantly increase skeletal muscle carnosine. The purpose of this study, therefore, was to examine the effects of ninety days of beta-alanine supplementation on the physical working capacity at the fatigue threshold (PWCFT) in elderly men and women.MethodsUsing a double-blind placebo controlled design, twenty-six men (n = 9) and women (n = 17) (age ± SD = 72.8 ± 11.1 yrs) were randomly assigned to either beta-alanine (BA: 800 mg × 3 per day; n = 12; CarnoSyn™) or Placebo (PL; n = 14) group. Before (pre) and after (post) the supplementation period, participants performed a discontinuous cycle ergometry test to determine the PWCFT.ResultsSignificant increases in PWCFT (28.6%) from pre- to post-supplementation were found for the BA treatment group (p < 0.05), but no change was observed with PL treatment. These findings suggest that ninety days of BA supplementation may increase physical working capacity by delaying the onset of neuromuscular fatigue in elderly men and women.ConclusionWe suggest that BA supplementation, by improving intracellular pH control, improves muscle endurance in the elderly. This, we believe, could have importance in the prevention of falls, and the maintenance of health and independent living in elderly men and women.

DIFFERENCES IN LOST LETTER AND POSTAL CARD RETURNS FROM CITIES AND SMALLER URBAN COMMUNITIES

Two field studies comprised of two experiments each used “570 lost letters and 720 lost postal cards” to test the hypothesis that returns would be greater from smaller urban communities (population M = 63,997) than from cities (population M = 93,242) unless the addressee was affiliated with a socially or politically deviant group. The effect of deviance altered return rates but only in Study Bs letter experiment. In Study A, the effects of location and political deviance on letter returns from cities were greater than those from smaller urban communities even when the person in need of help was affiliated with the highly deviant “Socialists. Militia, or Aryan-Front” conditions. Returned postal cards from dues were fewer than from smaller urban communities. Cost did not influence returns. In Study B, returned letters and postal cards from cities were fewer than from smaller urban communities even when the person was affiliated with the “Gay, Lesbian, Bisexual or Cross-dressing” addressee affiliations.

Volume-equated high- and low-repetition daily undulating programming strategies produce similar hypertrophy and strength adaptations

The overarching aim of this study was to compare volume-equated high-repetition daily undulating periodization (DUPHR) versus a low-repetition daily undulating periodization (DUPLR) program for muscle performance. Sixteen college-aged (23 ± 3 years) resistance-trained males were counterbalanced into 2 groups: (i) DUPHR (n = 8), with a weekly training order of 12 repetitions (Day 1), 10 repetitions (Day 2), and 8 repetitions (Day 3); and (ii) DUPLR (n = 8), with a weekly training order of 6 repetitions (Day 1), 4 repetitions (Day 2), and 2 repetitions (Day 3). Both groups trained 3 times/week for 8 weeks on nonconsecutive days, with pre- and post-training testing during weeks 1 and 8. Participants performed only squat and bench press exercises each session. Changes in one-repetition maximum (1RM) strength, muscle thickness (MT), and muscular endurance (ME) were assessed. Both groups significantly increased 1RM strength for both squat and bench press (p < 0.01), and no group differences existed (p > 0.05). Similarly, both groups experienced significant increases in chest, lateral quadriceps distal, and anterior quadriceps MT (p < 0.05), but no change was present in either group for lateral quadriceps mid MT (p < 0.05). No group differences were discovered for changes in MT (p > 0.05). ME did not significantly change in the squat or bench press for either group (p > 0.05); however, for squat ME, a moderate effect size was observed for DUPHR (0.57) versus a trivial effect size for DUPLR (0.17). Our findings suggest that in previously trained males, training volume is a significant contributor to strength and hypertrophy adaptations, which occur independently of specific repetition ranges.

Recognizing the Signs of Body Dysmorphic Disorder and Muscle Dysmorphia

Body Dysmorphic Disorder A growing concern within the mental health field is that many of today’s excessive exercisers could have body dysmorphic disorder (BDD). In 1997, the Diagnostic and Statistical Manual of Mental Disorders (DSM-IV) recognized body dysmorphic disorder as an unhealthy preoccupation with one’s physical appearance or body image. Individuals diagnosed with BDD have such an unrelenting preoccupation with body image that it disrupts work, social, and/or other areas of daily living (1). Many with BDD tend to be preoccupied with the face, hair, and skin, but any body part can become the focus of the disorder. Muscle, muscle mass, body symmetry, and stature are common preoccupations with some body dysmorphics. Incessant grooming, constant glances into the mirror, camouflaging use of clothes or makeup, along with other non-productive behaviors are symptomatic of BDD. Obsessive exercise is a common strategy used by BDD sufferers to ameliorate their real or imagined physical flaws. Research dealing with BDD suggests that obsessivecompulsive disorder, social anxiety, and depression are part of the clinical picture of BDD. Suicidal thinking is a not uncommon consequence of BDD (2).