Gerald T. Mangine

Effect of nutritionally enriched coffee consumption on aerobic and anaerobic exercise performance.

The purpose of this study was to compare nutritionally enriched JavaFit coffee (JF) to commercially available decaffeinated coffee (P) with regard to impact on endurance and anaerobic power performance in a physically active, college-aged population. Ten subjects (8 men, 2 women) performed two 30-second Wingate anaerobic power tests and 2 cycle ergometer tests (75% &OV0312;O2max) to exhaustion. Mean &OV0312;O2 was measured during each endurance exercise protocol. Excess postexercise oxygen consumption (EPOC) and respiratory exchange ratio (RER) were recorded for 30 minutes following all exercise sessions. Area under the curve analysis was used to compare EPOC between JF and P for all exercise sessions. No differences were seen between JF and P in any of the power performance measures. However, time to exhaustion was significantly (p < 0.05) higher in JF (35.3 ± 15.2 minutes) compared with P (27.3 ± 10.7 minutes). No difference between JF and P were seen in EPOC in either the aerobic or anaerobic exercise sessions. A significant (p < 0.05) difference in average 30-minute postanaerobic power exercise RER was seen between JF (0.87 ± 0.04) and P (0.83 ± 0.03), but not following endurance exercise. A nutritionally-enriched coffee beverage appears to enhance time to exhaustion during aerobic exercise, but does not provide an ergogenic benefit during anaerobic exercise.

Thermogenic Effect from Nutritionally Enriched Coffee Consumption

BackgroundThe purpose of this study was to examine the effect of nutritionally enriched JavaFit™ (JF) coffee (450 mg of caffeine, 1200 mg of garcinia cambogia, 360 mg of citrus aurantium extract, and 225 mcg of chromium polynicotinate) on resting oxygen uptake (VO2), respiratory exchange ratio (RER), heart rate (HR), and blood pressure (BP) in healthy and physically active individuals.MethodTen subjects (8 male, 2 female; 20.9 ± 1.7 y; 178.1 ± 10.4 cm; 71.8 ± 12.1 kg) underwent two testing sessions administered in a randomized and double-blind fashion. During each session, subjects reported to the Human Performance Laboratory after at least 3-h post-absorptive state and were provided either 354 ml (1.5 cups) of freshly brewed JF or commercially available caffeinated coffee (P). Subjects then rested in a semi-recumbent position for three hours. VO2 and HR were determined every 5 min during the first 30 min and every 10 min during the next 150 min. BP was determined every 15 min during the first 30 min and every 30 min thereafter. Area under the curve (AUC) analysis was computed for VO2, whereas a session-average was calculated for RER, HR and BP.ResultsInitial analysis revealed no significant differences. However, seven of the ten subjects were considered responders to JF (had a higher AUC for VO2during JF than P). Statistical analysis showed the difference between JF and P (12%) to be significantly different in these responders. In addition, the average systolic BP was higher (p < 0.05) in JF (118 ± 7 mmHg) than P (115 ± 8 mmHg) in both the total sample and the subgroup of responders. No differences in average HR and average diastolic BP were observed between JF and P in both the total sample and the subgroup of responders.ConclusionIt appears that consuming a nutritionally-enriched coffee beverage may increase resting energy expenditure in individuals that are sensitive to the caffeine and herbal coffee supplement. In addition, this supplement also appears to affect cardiovascular dynamics by augmenting systolic arterial blood pressure.

The effect of training volume and intensity on improvements in muscular strength and size in resistance‐trained men

This investigation compared the effect of high‐volume (VOL) versus high‐intensity (INT) resistance training on stimulating changes in muscle size and strength in resistance‐trained men. Following a 2‐week preparatory phase, participants were randomly assigned to either a high‐volume (VOL; n = 14, 4 × 10–12 repetitions with ~70% of one repetition maximum [1RM], 1‐min rest intervals) or a high‐intensity (INT; n = 15, 4 × 3–5 repetitions with ~90% of 1RM, 3‐min rest intervals) training group for 8 weeks. Pre‐ and posttraining assessments included lean tissue mass via dual energy x‐ray absorptiometry, muscle cross‐sectional area and thickness of the vastus lateralis (VL), rectus femoris (RF), pectoralis major, and triceps brachii muscles via ultrasound images, and 1RM strength in the back squat and bench press (BP) exercises. Blood samples were collected at baseline, immediately post, 30 min post, and 60 min postexercise at week 3 (WK3) and week 10 (WK10) to assess the serum testosterone, growth hormone (GH), insulin‐like growth factor‐1 (IGF1), cortisol, and insulin concentrations. Compared to VOL, greater improvements (P < 0.05) in lean arm mass (5.2 ± 2.9% vs. 2.2 ± 5.6%) and 1RM BP (14.8 ± 9.7% vs. 6.9 ± 9.0%) were observed for INT. Compared to INT, area under the curve analysis revealed greater (P < 0.05) GH and cortisol responses for VOL at WK3 and cortisol only at WK10. Compared to WK3, the GH and cortisol responses were attenuated (P < 0.05) for VOL at WK10, while the IGF1 response was reduced (P < 0.05) for INT. It appears that high‐intensity resistance training stimulates greater improvements in some measures of strength and hypertrophy in resistance‐trained men during a short‐term training period.

The effects of combined ballistic and heavy resistance training on maximal lower- and upper-body strength in recreationally trained men.

The purpose of the present study was to investigate the additive effects of ballistic training to a traditional heavy resistance training program on upper- and lower-body maximal strength. Seventeen resistance-trained men were randomly assigned to 1 of 2 groups: (i) a combined ballistic and heavy resistance training group (COM; age = 21.4 ± 1.7 years, body mass = 82.7 ± 15.1 kg) or (ii) a heavy resistance training group (HR; age = 20.1 ± 1.2 years, body mass = 81.0 ± 9.2 kg) and subsequently participated in an 8-week periodized training program. Training was performed 3 days per week, that is, 6-8 exercises per workout (6-8 traditional exercises for HR; 4-6 traditional + 2 ballistic exercises in COM) for 3-8 repetitions. A significant increase in 1-repetition maximum (1RM) squat was shown in both groups (COM = 15.2%; HR = 17.3%) with no difference observed between groups. However, 1RM bench press increased to a significantly greater extent (P = 0.04) in COM than HR (11.6% vs. 7.1%, respectively). For peak power attained during the jump squat, an interaction (P = 0.02) was observed where the 5.4% increase in COM and -3.2% reduction in HR were statistically significant. Nonsignificant increases were observed in peak plyometric push-up power in COM (8.5%) and HR (3.4%). Lean body mass increased significantly in both groups, with no between-group differences observed. The results of this study support the inclusion of ballistic exercises into a heavy resistance training program for increasing 1RM bench press and enhancing lower-body power.

β-Hydroxy-β-methylbutyrate (HMB)-free acid attenuates circulating TNF-α and TNFR1 expression postresistance exercise

The purpose of this study was to examine the effect of β-hydroxy-β-methylbutyrate-free acid (HMB-FA) and cold-water immersion (CWI) on circulating concentrations of TNF-α and monocyte TNF-α receptor 1 (TNFR1) expression. Forty resistance-trained men (22.3 ± 2.4 yr) were randomized into four groups [placebo (PL), HMB-FA, CWI, and HMB-FA-CWI] and performed an acute, intense exercise protocol (four sets of up to 10 repetitions of the squat, dead lift, and split squat). Participants also performed four sets of up to 10 repetitions of the squat at 24 and 48 h following the initial exercise bout. Blood was sampled before exercise (PRE), immediately postexercise (IP), and 30 min, 24 h, and 48 h postexercise (30P, 24P, and 48P, respectively). Circulating TNF-α was assayed, and TNFR1 expression on CD14+ monocytes was measured by flow cytometry. The exercise protocol significantly elevated TNF-α in only PL (P = 0.006) and CWI (P = 0.045) IP. Mean percent changes show that TNF-α significantly increased from PRE to IP for only PL and CWI groups (P < 0.05), whereas the percent change of TNF-α for HMB-FA and HMB-FA-CWI was not significant. TNFR1 expression was elevated in PL (P = 0.023) and CWI (P = 0.02) at 30P compared with PRE, whereas both HMB-FA-treated groups did not increase significantly. In conclusion, HMB-FA attenuated circulating TNF-α IP and TNFR1 expression during recovery compared with PL and CWI. HMB-FA supplementation may attenuate the initial immune response to intense exercise, which may reduce recovery time following intense exercise.

Vastus lateralis exhibits non‐homogenous adaptation to resistance training

Introduction: Variations in transverse point of measure on the vastus lateralis (VL) may significantly affect the relationship between structure and function. The purpose of this study was to compare changes in muscle architecture at 2 commonly used points of measure (VL0 and VL5). Methods: Maximal strength (1‐repetition maximum [1RM] barbell squat) and muscle architecture were assessed PRE and POST 15 weeks of periodized resistance training. VL0 was 50% of the straight line distance between the greater trochanter and lateral epicondyle of the femur. VL5 was 5cm medial to VL0. Results: Increases in 1RM strength (3.7 ± 2.4 kg; P = 0.004) were observed. Changes in muscle thickness (MT) at VL5 were significantly greater than at VL0 (P = 0.006). Changes in strength correlated with changes in muscle architecture at VL0 only (MT: r = 0.561; fascicle length: r = 0.503). Conclusions: Changes in muscle architecture appear to occur in a non‐homogeneous manner. Muscle Nerve 50: 785–793, 2014

Efficacy of phosphatidic acid ingestion on lean body mass, muscle thickness and strength gains in resistance-trained men

BackgroundPhosphatidic acid (PA) has been reported to activate the mammalian target of rapamycin (mTOR) signaling pathway and is thought to enhance the anabolic effects of resistance training. The purpose of this pilot study was to examine if oral phosphatidic acid administration can enhance strength, muscle thickness and lean tissue accruement during an 8-week resistance training program.MethodsSixteen resistance-trained men were randomly assigned to a group that either consumed 750 mg of PA (n = 7, 23.1 ± 4.4 y; 176.7 ± 6.7 cm; 86.5 ± 21.2 kg) or a placebo (PL, n = 9, 22.5 ± 2.0 y; 179.8 ± 5.4 cm; 89.4 ± 13.6 kg) group. During each testing session subjects were assessed for strength (one repetition maximum [1-RM] bench press and squat) and body composition. Muscle thickness and pennation angle were also measured in the vastus lateralis of the subject’s dominant leg.ResultsSubjects ingesting PA demonstrated a 12.7% increase in squat strength and a 2.6% increase in LBM, while subjects consuming PL showed a 9.3% improvement in squat strength and a 0.1% change in LBM. Although parametric analysis was unable to demonstrate significant differences, magnitude based inferences indicated that the Δ change in 1-RM squat showed a likely benefit from PA on increasing lower body strength and a very likely benefit for increasing lean body mass (LBM).ConclusionsResults of this study suggest that a combination of a daily 750 mg PA ingestion, combined with a 4-day per week resistance training program for 8-weeks appears to have a likely benefit on strength improvement, and a very likely benefit on lean tissue accruement in young, resistance trained individuals.

Oral nutritional supplement fortified with beta-alanine improves physical working capacity in older adults: a randomized, placebo-controlled study.

This study examined the effects of an oral nutritional supplement fortified with two different doses of beta-alanine on body composition, muscle function and physical capacity in older adults. Using a double-blind placebo controlled design, 60 men and women (age ± SD = 70.7 ± 6.2 yrs) were randomly assigned to one of three treatment groups: 1) oral nutritional supplement (ONS; n = 20) (8 oz; 230 kcal; 12 g PRO; 31 g CHO; 6 g FAT), 2) ONS plus 800 mg beta-alanine (ONS800; n = 19), and 3) ONS plus 1200 mg beta-alanine (ONS1200; n = 21). Treatments were consumed twice per day for 12 weeks. At pre- and post-supplementation period, participants performed a discontinuous, submaximal cycle ergometry test to determine physical working capacity at fatigue threshold (PWCFT). Fat mass, total body and arm lean soft tissue mass (ALSTM) were measured with DEXA while muscle strength was assessed with handgrip dynamometry (GRIP) and 30-s sit-to-stand (STS) was used to measure lower body functionality. Muscle quality (MQ) was calculated with GRIPmax and DEXA derived ALSTM [GRIP (kg)·ALSTM (kg)(-1)]. Two-way analysis of variance was used to compare pre- to post-supplementation measures and group differences. There were 16 dropouts over the duration of the study. Final group sizes were ONS = 16 (m = 11, w = 5), ONS800 = 15 (m = 5, w = 10), and ONS1200 = 13 (m = 6, w = 7). No significant changes were observed for body composition or GRIP values pre to post. Significant increases in PW(CFT) were seen in ONS1200 (13.6%) and ONS800 (17.8%) pre- to post-supplementation (p < 0.05). These changes were significantly greater (p < 0.05) than the changes in ONS (-6.3%). ONS1200 and ONS had significant increases in STS (22.2 and 10.7%, respectively). While ONS significantly increased in STS, no differences (p > 0.05) in change scores were found between ONS and ONS800. ONS fortified with beta-alanine may improve physical working capacity, muscle quality and function in older men and women. These findings could have importance in the perception of frailty, and the maintenance of health and independent living in older adults.

Predictors of high-intensity running capacity in collegiate women during a soccer game.

Abstract McCormack, WP, Stout, JR, Wells, AJ, Gonzalez, AM, Mangine, GT, Fragala, MS, and Hoffman, JR. Predictors of high-intensity running capacity in collegiate women during a soccer game. J Strength Cond Res 28(4): 964–970, 2014—The purpose of this investigation was to determine which physiological assessments best predicted high-intensity running (HIR) performance during a womens collegiate soccer game. A secondary purpose was to examine the relationships among physiological performance measures including muscle architecture on soccer performance (distance covered, HIR, and sprints during the game) during a competitive collegiate womens soccer game. Ten National Collegiate Athletic Association (NCAA) Division I women soccer players performed physiological assessments within a 2-week period before a competitive regulation soccer game performed during the spring season. Testing consisted of height, body mass, ultrasound measurement of dominant (DOMleg), and nondominant leg (NDOMleg) vastus lateralis for muscle thickness (MT) and pennation angle (PA), V[Combining Dot Above]O2max, running economy, and Wingate anaerobic test (WAnT) for peak power (PP), mean power (MP), and fatigue rate (FR). During the game, distance run, HIR, and sprints were measured using a 10-Hz global positioning system. Stepwise regression revealed that V[Combining Dot Above]O2max, dominant leg thickness, and dominant leg PA were the strongest predictors of HIR distance during the game (R = 0.989, SEE = 115.5 m, p = 0.001). V[Combining Dot Above]O2max was significantly correlated with total distance run (r = 0.831; p = 0.003), HIR (r = 0.755; p = 0.012), WAnTPP (r = −0.737; p = 0.015), WAnTPP·kg−1 (r = −0.706; p = 0.022), and WAnTFR (r = −0.713; p = 0.021). DOMlegMT was significantly correlated with WAnTFR (r = 0.893; p = 0.001). DOMlegPA was significantly correlated with WAnTFR (r = 0.740; p = 0.023). The NDOMlegPA was significantly correlated to peak running velocity (r = 0.781; p = 0.013) and WAnT MP·kg−1 (r = 0.801; p = 0.01). Results of this study indicate that V[Combining Dot Above]O2max and muscle architecture are important characteristics of NCAA Division I women soccer players and may predict HIR distance during a competitive contest.

Performance and muscle architecture comparisons between starters and nonstarters in National Collegiate Athletic Association Division I women's soccer.

Abstract Jajtner, AR, Hoffman, JR, Scanlon, TC, Wells, AJ, Townsend, JR, Beyer, KS, Mangine, GT, McCormack, WP, Bohner, JD, Fragala, MS, and Stout, JR. Performance and muscle architecture comparisons between starters and nonstarters in National Collegiate Athletic Association Division I womens soccer. J Strength Cond Res 27(9): 2355–2365, 2013—This study compared performance and muscle architecture (MA) changes in starters (S) and nonstarters (NS) during a National Collegiate Athletic Association Division I womens soccer season. Twenty-eight women (19.9 ± 1.1 years; 1.71 ± 0.08 m; 64.7 ± 6.4 kg) were monitored for vertical jump power (VJP), repeated line drills (LDs), 3-dimensional multiple object tracking (3D-MOT), and reaction time (RT) at preseason, midseason, and postseason. Muscle architecture changes using ultrasonography were assessed at preseason and postseason. Comparisons between S (n = 11; 70.0 ± 14.6 min per game) and NS (n = 17; 8.4 ± 8.0 min per game) were performed to make magnitude-based inferences. No differences were seen in VJP during the season in either group. Starters were more likely (81.1%) to decrease LD time than NS, with no differences in fatigue rate. Starters and NS improved 3D-MOT (1.14 ± 0.41 to 1.55 ± 0.43) and RT (0.37 ± 0.05 to 0.34 ± 0.33 seconds), with no differences between groups. Rectus femoris (RF) echo intensity improved (65.57 ± 1.50 to 61.26 ± 1.59) in both groups, with no interactions observed. Cross-sectional area (20.84 ± 3.58 to 21.46 ± 3.66 cm2) increased and pennation angle (PANG) (12.58 ± 2.56 to 11.78 ± 2.03°) decreased for both groups in the vastus lateralis (VL). Muscle architecture comparisons between groups revealed S likely decreased VL muscle thickness (MT) and PANG (81.6 and 79.4%, respectively) and possibly decreased RF MT and PANG (65.7 and 59.4%, respectively) when compared with NS. Results indicate that VJP and LD fatigue rate are not changed during a competitive season, but S become faster than NS. Three-dimensional multiple object tracking and RT improve regardless of playing time. Changes in MA indicate that practices alone provide sufficient stimulus for improving muscle quality during the competitive season.