Fernando Naclerio

Creatine supplementation with specific view to exercise/sports performance: an update

Creatine is one of the most popular and widely researched natural supplements. The majority of studies have focused on the effects of creatine monohydrate on performance and health; however, many other forms of creatine exist and are commercially available in the sports nutrition/supplement market. Regardless of the form, supplementation with creatine has regularly shown to increase strength, fat free mass, and muscle morphology with concurrent heavy resistance training more than resistance training alone. Creatine may be of benefit in other modes of exercise such as high-intensity sprints or endurance training. However, it appears that the effects of creatine diminish as the length of time spent exercising increases. Even though not all individuals respond similarly to creatine supplementation, it is generally accepted that its supplementation increases creatine storage and promotes a faster regeneration of adenosine triphosphate between high intensity exercises. These improved outcomes will increase performance and promote greater training adaptations. More recent research suggests that creatine supplementation in amounts of 0.1 g/kg of body weight combined with resistance training improves training adaptations at a cellular and sub-cellular level. Finally, although presently ingesting creatine as an oral supplement is considered safe and ethical, the perception of safety cannot be guaranteed, especially when administered for long period of time to different populations (athletes, sedentary, patient, active, young or elderly).

EFFECTS OF DETRAINING ON FITNESS PERFORMANCE IN 7-YEAR-OLD CHILDREN

Abstract Faigenbaum, AD, Farrell, AC, Fabiano, M, Radler, TA, Naclerio, F, Ratamess, NA, Kang, J, and Myer, GD. Effects of detraining on fitness performance in 7-year-old children. J Strength Cond Res 27(2): 323–330, 2013—The purpose of this study was to examine the effects of detraining on fitness performance in 7-year-old children after 8 weeks of muscular fitness training, which took place during the first 15 minutes of regularly scheduled physical education (PE) class. Children from 2 PE classes were cluster randomized into either an exercise group (n = 20) or a standard PE control group (n = 19). Performance on the long jump, single-leg hop, curl-up, and balance test was assessed at baseline, after training, and after an 8-week detraining period. A significant interaction of group by time after training was observed in the exercise group with improvements noted in abdominal curl-up and single-leg hop performance (p < 0.05). After detraining, the exercise group maintained training-induced gains on the curl-up (group mean [95% confidence interval] posttraining of 27.9 [21.2–34.5] to detraining 27.3 [21.1–33.6] repetitions; p < 0.05) and single-leg hop (posttraining 79.8 [73.2–86.4] to detraining 79.7 [73.0–86.5] cm; p < 0.05). Conversely, long jump (posttraining 113.8 [108.2–119.5] to detraining 110 [102.6–117.5] cm; p < 0.05) regressed toward baseline values in both groups. After detraining, balance performance (1.5 [1.3–1.7] seconds) regressed relative to baseline (2.0 [1.7–2.4] seconds) and posttraining (2.0 [1.8–2.4] seconds; p < 0.05). These findings indicate that the phenomenon of detraining in children is complex and characterized by different adaptations and regressions in strength, power, and balance. Regular participation in fitness activities during PE may be needed to enhance and maintain performance in all measures of muscular fitness in 7-year-old children.

RELIABILITY OF THE ONE REPETITION-MAXIMUM POWER CLEAN TEST IN ADOLESCENT ATHLETES

Faigenbaum, AD, McFarland, JE, Herman, RE, Naclerio, F, Ratamess, NA, Kang, J, and Myer, GD. Reliability of the one repetition-maximum power clean test in adolescent athletes. J Strength Cond Res 26(2): 432–437, 2012—Although the power clean test is routinely used to assess strength and power performance in adult athletes, the reliability of this measure in younger populations has not been examined. Therefore, the purpose of this study was to determine the reliability of the 1-repetition maximum (1RM) power clean in adolescent athletes. Thirty-six male athletes (age 15.9 ± 1.1 years, body mass 79.1 ± 20.3 kg, height 175.1 ±7.4 cm) who had >1 year of training experience in weightlifting exercises performed a 1RM power clean on 2 nonconsecutive days in the afternoon following standardized procedures. All test procedures were supervised by a senior level weightlifting coach and consisted of a systematic progression in test load until the maximum resistance that could be lifted for 1 repetition using proper exercise technique was determined. Data were analyzed using an intraclass correlation coefficient (ICC[2,k]), Pearson correlation coefficient (r), repeated measures analysis of variance, Bland-Altman plot, and typical error analyses. Analysis of the data revealed that the test measures were highly reliable demonstrating a test-retest ICC of 0.98 (95% confidence interval = 0.96–0.99). Testing also demonstrated a strong relationship between 1RM measures in trials 1 and 2 (r = 0.98, p < 0.0001) with no significant difference in power clean performance between trials (70.6 ± 19.8 vs. 69.8 ± 19.8 kg). Bland-Altman plots confirmed no systematic shift in 1RM between trials 1 and 2. The typical error to be expected between 1RM power clean trials is 2.9 kg, and a change of at least 8.0 kg is indicated to determine a real change in lifting performance between tests in young lifters. No injuries occurred during the study period, and the testing protocol was well tolerated by all the subjects. These findings indicate that 1RM power clean testing has a high degree of reproducibility in trained male adolescent athletes when standardized testing procedures are followed and qualified instruction is present.

Resistance (Weight Lifting) Training in an Adolescent With McArdle Disease

Owing to the risk of severe rhabdomyolysis, clinicians advise McArdle disease patients to refrain from strenuous exercise, particularly weight lifting. A 15-year-old male McArdle disease patient performed a 6-week, supervised, light- to moderate-intensity (∼65-70% of one-repetition-maximum) resistance (weight lifting) training program (2 sessions/week). Training resulted in ∼27% and ∼6% increase in one-repetition-maximum bench press and multipower squat performance while inducing no myoglobinuria. The patient changed to a lower disease severity class, that is, he became virtually asymptomatic in terms of exercise limitations. The authors’ preliminary data suggest that supervised, light to moderate resistance training is feasible in children with McArdle disease and has potential clinical benefits.

Effectiveness of different postactivation potentiation protocols with and without whole body vibration on jumping performance in college athletes.

Abstract Naclerio, F, Faigenbaum, AD, Larumbe-Zabala, E, Ratamess, NA, Kang, J, Friedman, P, and Ross, RE. Effectiveness of different postactivation potentiation protocols with and without whole body vibration on jumping performance in college athletes. J Strength Cond Res 28(1): 232–239, 2014—This study examined the acute effects of different parallel squat postactivation potentiation protocols with and without whole body vibration on jumping performance in college athletes. Fifteen men (20.3 ± 1.3 years, 179.50 ± 5.3 cm, 81.0 ± 10.8 kg) performed 3 repetitions of a countermovement jump (CMJ) and best drop jump after 3 conditions: (a) parallel squat with 80% 1 repetition maximum without vibration (NV-PS), (b) parallel squat with 80% 1 repetition maximum on a whole body vibration platform (WBV-PS) (1.963-mm amplitude and 40 Hz), and (c) control (C). Each condition was performed under both low-volume (LV) (1 set of 3 repetitions) and high-volume (HV) (3 sets of 3 repetitions) protocols that were followed by both 1- and 4-minute rest periods. Significant improvements were observed for the CMJ height (p = 0.005) after 4 minutes of recovery and the LV protocol (p = 0.015) regardless of the condition. Additionally, for the WBV-PS condition, a significantly lower drop jump height was observed after 1 minute (p = 0.0022) after both low (p = 0.022) and HV (0.010) protocols. In conclusion, 4 minutes of recovery was adequate for improving CMJ height after an LV protocol regardless of the condition and restoring drop jump height performance after WBV-PS regardless of the protocol in male college athletes.

Effects of Different Resistance Training Volumes on Strength and Power in Team Sport Athletes

Abstract Naclerio, F, Faigenbaum, AD, Larumbe-Zabala, E, Perez-Bibao, T, Kang, J, Ratamess, NA, and Triplett, NT. Effects of different resistance training volumes on strength and power in team sport athletes. J Strength Cond Res 27(7): 1832–1840, 2013—The aim of this study was to compare the effects of 3 different volume of resistance training (RT) on maximum strength and average power in college team sport athletes with no previous RT experience. Thirty-two subjects (20 men and 12 women, age = 23.1 ± 1.57 years) were randomly divided into 4 groups: low volume (LV; n = 8), 1 set per exercise and 3 sets per muscle group; moderate volume (MV; n = 8), 2 sets per exercise and 6 sets per muscle group; high volume (HV; n = 8), 3 sets per exercise and 9 sets per muscle group; and a non-RT control group (n = 8). The 3 intervention groups were trained for 6 weeks thrice weekly after a nonperiodized RT program differentiated only by the volume. Before (T1) and after training (T2), 1 repetition maximum (1RM) and maximal average power (AP) produced on the bench press (BP), upright row (UR), and squat (SQ) were assessed by progressive resistance tests. One repetition maximum-BP and 1RM-UR increased significantly in the 3 interventions groups (p < 0.05), whereas only the HV group significantly improved 1RM-SQ (p < 0.01). The MV and HV groups increased AP-BP (p < 0.05), whereas only the LV group improved AP-SQ (p < 0.01). Moderate effect sizes (ES; >0.20 < 0.60) were observed for the 1RM-BP and 1RM-UR in the 3 training groups. High-volume group showed the larger ES for 1RM-BP (0.45), 1RM-UR (0.60), and 1RM-SQ (0.47), whereas the LV produced the higher ES for SQ-AP (0.53). During the initial adaptation period, a HV RT program seems to be a better strategy for improving strength, whereas during the season, an LV RT could be a reasonable option for maintaining strength and enhancing lower-body AP in team sport athletes.

A Multi-Ingredient Containing Carbohydrate, Proteins L-Glutamine and L-Carnitine Attenuates Fatigue Perception with No Effect on Performance, Muscle Damage or Immunity in Soccer Players

We investigated the effects of ingesting a multi-ingredient (53g carbohydrate, 14.5g whey protein, 5g glutamine, 1.5g L-carnitine-L-tartrate) supplement, carbohydrate only, or placebo on intermittent performance, perception of fatigue, immunity, and functional and metabolic markers of recovery. Sixteen amateur soccer players ingested their respective treatments before, during and after performing a 90-min intermittent repeated sprint test. Primary outcomes included time for a 90-min intermittent repeated sprint test (IRS) followed by eleven 15 m sprints. Measurements included creatine kinase, myoglobin, interleukine-6, Neutrophil; Lymphocytes and Monocyte before (pre), immediately after (post), 1h and 24h after exercise testing period. Overall, time for the IRS and 15 m sprints was not different between treatments. However, the perception of fatigue was attenuated (P<0.001) for the multi-ingredient (15.9±1.4) vs. placebo (17.8±1.4) but not for the carbohydrate (17.0±1.9) condition. Several changes in immune/inflammatory indices were noted as creatine kinase peaked at 24h while Interleukin-6 and myoglobin increased both immediately after and at 1h compared with baseline (P<0.05) for all three conditions. However, Myoglobin (P<0.05) was lower 1h post-exercise for the multi-ingredient (241.8±142.6 ng·ml-1) and CHO (265.4±187.8 ng·ml-1) vs. placebo (518.6±255.2 ng·ml-1). Carbohydrate also elicited lower neutrophil concentrations vs. multi-ingredient (3.9±1.5 109/L vs. 4.9±1.8 109/L, P = 0.016) and a reduced (P<0.05) monocytes count (0.36±0.09 109/L) compared to both multi-ingredient (0.42±0.09 109/L) and placebo (0.42±0.12 109/L). In conclusion, multi-ingredient and carbohydrate supplements did not improve intermittent performance, inflammatory or immune function. However, both treatments did attenuate serum myoglobin, while only carbohydrate blunted post-exercise leukocytosis.

Effects of a carbohydrate and caffeine gel on intermittent sprint performance in recreationally trained males

Abstract We investigated the effects of ingesting carbohydrate gels with and without caffeine on a ~90-minute, four blocks intermittent sprint test (IST), in 12 recreationally trained male athletes. Using a cross-over design, one 70 ml dose of gel containing either 25 g of carbohydrate with (CHOCAF) or without (CHO) 100 mg of caffeine, or a non-caloric placebo (PL) was ingested on three occasions: one hour before, immediately prior to and during the IST. Blood glucose, rating of perceived exertion (RPE) and fatigue index (FI) were analysed. Glucose showed significantly higher values for both CHOCAF and CHO at the first (p=0.005 and p=0.000, respectively), second (p=0.009 and 0.008, respectively) and third (p=0.003 and 0.001, respectively) blocks when compared with PL, while only CHOCAF was significantly different to PL (p=0.002) at the fourth block. CHOCAF showed an improved FI (mean 5.0, s =1.7) compared with CHO (mean 7.6, s =2.6; p=0.006) and PL (mean 7.4, s =2.4; p=0.005), a significantly lower RPE (mean 14.2, s =2) compared with PL (mean 15.3, s =2; p=0.003) and a trend in respect of CHO (mean 14.9, s =2.3; p=0.056) after the third block. In conclusion, ingesting CHOCAF one hour before, prior to and during an IST is effective at transiently reducing fatigue and RPE whilst maintaining higher glucose levels at the final stages of the exercise.

Effects of a Low Volume Injury Prevention Program on the Hamstring Torque Angle Relationship

The effects of a 4-week lower body injury prevention program on knee muscle torque–angle relationship were examined in soccer players. Twenty men were randomly allocated to either a control (n = 10) or training group (n = 10). The training group underwent three training sessions per week, comprising 3 sets of 8 repetitions of one open-chain exercise (Nordic curl) and two closed-chain exercises—forward lunges on a Bosu® balance trainer and eccentric single leg dead lifts. Maximal peak knee flexion torque was measured at 35°, 45°, 60°, 80°, 90°, and 100° pre- and post-intervention. Significant improvements were observed only at 80° (p = .001; d = .94) along with a nonsignificant trend at 35° (p = .081; d = .43). As these modifications might protect athletes against muscle and joint injuries, the use of both stable-open and unstable-closed kinetic chain exercises emphasizing eccentric hamstring and knee stabilization actions should be integrated into injury prevention programs in team sports athletes.

The Effectiveness of Injury Prevention Programs to Modify Risk Factors for Non-Contact Anterior Cruciate Ligament and Hamstring Injuries in Uninjured Team Sports Athletes: A Systematic Review

Background Hamstring strain and anterior cruciate ligament injuries are, respectively, the most prevalent and serious non-contact occurring injuries in team sports. Specific biomechanical and neuromuscular variables have been used to estimate the risk of incurring a non-contact injury in athletes. Objective The aim of this study was to systematically review the evidences for the effectiveness of injury prevention protocols to modify biomechanical and neuromuscular anterior cruciate and/or hamstring injuries associated risk factors in uninjured team sport athletes. Data Sources PubMed, Science Direct, Web of Science, Cochrane Libraries, U.S. National Institutes of Health clinicaltrials.gov, Sport Discuss and Google Scholar databases were searched for relevant journal articles published until March 2015. A manual review of relevant articles, authors, and journals, including bibliographies was performed from identified articles. Main Results Nineteen studies were included in this review. Four assessment categories: i) landing, ii) side cutting, iii) stop-jump, and iv) muscle strength outcomes, were used to analyze the effectiveness of the preventive protocols. Eight studies using multifaceted interventions supported by video and/or technical feedback showed improvement in landing and/or stop-jump biomechanics, while no effects were observed on side-cutting maneuver. Additionally, multifaceted programs including hamstring eccentric exercises increased hamstring strength, hamstring to quadriceps functional ratio and/or promoted a shift of optimal knee flexion peak torque toward a more open angle position. Conclusions Multifaceted programs, supported by proper video and/or technical feedback, including eccentric hamstring exercises would positively modify the biomechanical and or neuromuscular anterior cruciate and/or hamstring injury risk factors.