Judith M. Lukaszuk

Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training

The purpose of this review was to determine whether past research provides conclusive evidence about the effects of type and timing of ingestion of specific sources of protein by those engaged in resistance weight training. Two essential, nutrition-related, tenets need to be followed by weightlifters to maximize muscle hypertrophy: the consumption of 1.2-2.0 g protein.kg -1 of body weight, and ≥44-50 kcal.kg-1 of body weight. Researchers have tested the effects of timing of protein supplement ingestion on various physical changes in weightlifters. In general, protein supplementation pre- and post-workout increases physical performance, training session recovery, lean body mass, muscle hypertrophy, and strength. Specific gains, differ however based on protein type and amounts. Studies on timing of consumption of milk have indicated that fat-free milk post-workout was effective in promoting increases in lean body mass, strength, muscle hypertrophy and decreases in body fat. The leucine content of a protein source has an impact on protein synthesis, and affects muscle hypertrophy. Consumption of 3–4 g of leucine is needed to promote maximum protein synthesis. An ideal supplement following resistance exercise should contain whey protein that provides at least 3 g of leucine per serving. A combination of a fast-acting carbohydrate source such as maltodextrin or glucose should be consumed with the protein source, as leucine cannot modulate protein synthesis as effectively without the presence of insulin. Such a supplement post-workout would be most effective in increasing muscle protein synthesis, resulting in greater muscle hypertrophy and strength. In contrast, the consumption of essential amino acids and dextrose appears to be most effective at evoking protein synthesis prior to rather than following resistance exercise. To further enhance muscle hypertrophy and strength, a resistance weight- training program of at least 10–12 weeks with compound movements for both upper and lower body exercises should be followed.

Effect of Beta-alanine Supplementation on the Onset of Blood Lactate Accumulation (OBLA) During Treadmill Running: Pre/post 2 Treatment Experimental Design

Backgroundβ-Alanine (βA) has been shown to improve performance during cycling. This study was the first to examine the effects of βA supplementation on the onset of blood lactate accumulation (OBLA) during incremental treadmill running.MethodsSeventeen recreationally-active men (mean ± SE 24.9 ± 4.7 yrs, 180.6 ± 8.9 cm, 79.25 ± 9.0 kg) participated in this randomized, double-blind, placebo-controlled pre/post test 2-treatment experimental design. Subjects participated in two incremental treadmill tests before and after 28 days of supplementation with either βA (6.0 g·d-1)(βA, n = 8) or an equivalent dose of Maltodextrin as the Placebo (PL, n = 9). Heart rate, percent heart rate maximum (%HRmax), %VO2max@OBLA (4.0 mmol.L-1 blood lactate concentration) and VO2max (L.min-1) were determined for each treadmill test. Friedman test was used to determine within group differences; and Mann-Whitney was used to determine between group differences for pre and post values (p < 0.05).ResultsThe βA group experienced a significant rightward shift in HR@OBLA beats.min-1 (p < 0.01) pre/post (161.6 ± 19.2 to 173.6 ± 9.9) but remained unchanged in the PL group (166.8 ± 15.8 to 169.6 ± 16.1). The %HRmax@OBLA increased (p < 0.05) pre/post in the βA group (83.0% ± 9.7 to 88.6% ± 3.7) versus no change in the PL group (86.3 ± % 4.8 to 87.9% ± 7.2). The %VO2max@OBLA increased (p < 0.05) in the βA group pre/post (69.1 ± 11.0 to 75.6 ± 10.7) but remained unchanged in the PL group (73.3 ± 7.3 to 74.3 ± 7.3). VO2max (L.min-1) decreased (p < 0.01) in the βA group pre/post (4.57 ± 0.8 to 4.31 ± 0.8) versus no change in the PL group (4.04 ± 0.7 to 4.18 ± 0.8). Body mass kg increased (p < 0.05) in the βA group pre/post (77.9 ± 9.0 to 78.3 ± 9.3) while the PL group was unchanged (80.6 ± 9.1 to 80.4 ± 9.0).ConclusionsβA supplementation for 28 days enhanced sub-maximal endurance performance by delaying OBLA. However, βA supplemented individuals had a reduced aerobic capacity as evidenced by the decrease in VO2max values post supplementation.

Effect Of A Defined Lacto-ovo-vegetarian Diet And Oral Creatine Monohydrate Supplementation On Plasma Creatine Concentration

This study examined the effects that preceding creatine supplementation with a lacto-ovo-vegetarian diet would have on plasma creatine concentration. Twenty-six healthy moderately fit omnivorous men were assigned to either a 26-day lacto-ovo-vegetarian (LOV; n = 12) or omnivorous (Omni; n = 14) diet. On day 22, subjects were also assigned in a double-blind manner either creatine monohydrate (CM; 0.3 g·kg-1·day-1 + 20 g Polycose) or an equivalent dose of placebo (PL) for 5 days. Blood samples were taken on days 1, 22 and 27. Consuming a LOV diet for 21 days was effective in reducing plasma creatine concentration (p < 0.01) in the LOV group. Regardless of diet, the CM group showed an increase in plasma creatine concentrations from day 22 to 27, whereas the PL groups levels remained the same (p < 0.05). Although the LOV diet caused a deprivation effect in plasma creatine concentration relative to the Omni diet, concurrent supplementation with creatine resulted in no difference in plasma creatine concentrations between the LOV and Omni diet groups. Dietary advice should be provided to LOV athletes that supplementation with creatine may help to increase their muscle stores of creatine, and thus their ATP resynthesis capabilities, to levels similar to those of omnivores.

Effects of wearing a cooling vest during the warm-up on 10-km run performance.

Stannard, AB, Brandenburg, JP, Pitney, WA, and Lukaszuk, JM. Effects of wearing a cooling vest during the warm-up on 10-km run performance. J Strength Cond Res 25(7): 2018-2024, 2011—The purpose of this study was to examine whether wearing a cooling vest during an active warm-up would improve the 10-km time trial (TT) performance of endurance runners. Seven male runners completed 3 10-km TTs (1 familiarization and 2 experimental) on a treadmill after a 30-minute warm-up. During the warm-up of the experimental TTs, runners wore either a t-shirt (control [C]) or a cooling vest (V), the order of which was randomized. No differences were found between the C and V conditions for the 10-km TT times (2,533 ± 144 and 2,543 ± 149 seconds, respectively) (p = 0.746) or any of the 2-km split times. Heart rate (HR) at the start of the TT equaled 90 ± 17 b·min−1 for C and 94 ± 16 b·min−1 for V. The HR peaked at 184 ± 20 b·min−1 in C and 181 ± 19 b·min−1 in V. At the start of the TT Tc was 37.65 ± .72°C in C and 37.29 ± .73°C in V (p = 0.067). In C, Tc gradually increased until 39.34 ± 0.43°C while in V is reached 39.18 ± 0.72°C (p = 0.621). Although rating of perceived exertion (RPE) and Thermal sensation (TS) increased during both experimental TTs, there were no differences between V and C. Findings suggest wearing a cooling vest during a warm-up does not improve 10-km performance. The use of cooling vests during the warm-up did not produce any physiological (HR and Tc) or psychological (RPE and TS) benefit, perhaps accounting for the lack of improvement.

Effects of R-Alpha Lipoic Acid on HbA1c, Lipids and Blood Pressure in Type-2 Diabetics: A Preliminary Study

R-alpha lipoic acid (R-ALA) supplementation improves blood glucose in diabetic animals, but there have been no long-term clinical trials in humans testing its use for glucose control (HbA1c). This double-blind study pre-/post-test control group (PL) design sought to determine the effect of R-ALA on HbA1c. Twenty type-2 diabetics were randomly assigned to 200 mg capsules of R-ALA (n=13; 8M 5F) or PL (n=7; 2M 5F) 3 times daily, 30 minutes before meals (600 mg total) for 91 days. Samples were obtained for HbA1c at baseline and day 91. No significant differences between R-ALA and PL groups were found at baseline or day 91. However, three distinct reactions to the supplement were noted. The first group (n=3) responded to R-ALA with a >25% drop in HbA1c range from 6.1-12.5 to 6.2- 9.0 mg/dL and/or halved their anti-diabetic medication. The second group (n=5) had no change in HbA1c. The third group (n=5) had changes in medication or concurrent chronic adverse events that should have raised HbA1c, but did not beyond that of the placebo. Conclusions: Three months of R-ALA supplementation may lower HbA1c in a small number of individuals. However, to further confirm these findings, larger studies of longer duration are needed.

Assessment of vitamin B12 tissue stores in elderly proton pump inhibitor users

Abstract Background: Adults over the age of 65 years are more prone to gastroesophageal reflux and, as such, are commonly prescribed proton pump inhibitors (PPIs). PPIs inhibit gastric acid secretion which can have adverse effects on vitamin B12 absorption. This quasi-experimental study was conducted to determine whether chronic use (≥1 year) of proton pump inhibitors (PPIs) results in decreased vitamin B12 in adults aged 68–94 years, as indicated by increased urinary methylmalonic acid (uM-MA). Methods: Fifteen men and women who had been using PPIs daily for a minimum of one year were recruited. Fifteen subjects not using PPIs were age (±3 years) and gender matched to the subjects taking PPIs. Tissue stores of vitamin B12 were determined using uM-MA. Results: The majority of subjects in this study resided in assisted care living facilities (55.66%) and the remaining subjects (43.33%) were free living. There were no significant differences in uM-MA levels between those using PPIs (Mdn = 1.1 μg uM-MA/mg creatinine), and those not using PPIs (Mdn = 1.1 μg uM-MA/mg creatinine) (p = 0.75). Conclusion: Chronic use of PPIs did not alter vitamin B12 in healthy individuals aged 68–94 years. Larger studies are indicated to validate these findings.