Rebecca K. Randell

Nutritional intake and gastrointestinal problems during competitive endurance events.

UNLABELLED There is little information about the actual nutrition and fluid intake habits and gastrointestinal (GI) symptoms of athletes during endurance events. PURPOSE This study aimed to quantify and characterize energy, nutrient, and fluid intakes during endurance competitions and investigate associations with GI symptoms. METHOD A total of 221 endurance athletes (male and female) were recruited from two Ironman triathlons (IM Hawaii and IM GER), a half-Ironman (IM 70.3), a MARATHON, a 100/150-km CYCLE race. Professional cyclists (PRO) were investigated during stage racing. A standardized postrace questionnaire quantified nutrient intake and assessed 12 GI symptoms on a scale from 0 (no problem) to 9 (worst it has ever been) in each competition. RESULTS Mean CHO intake rates were not significantly different between IM Hawaii, IM GER, and IM 70.3 (62 ± 26, 71 ± 25, and 65 ± 25 g·h(-1), respectively), but lower mean CHO intake rates were reported during CYCLE (53 ± 22 g·h(-1), P = 0.044) and MARATHON (35 ± 26 g·h(-1), P < 0.01). Prevalence of serious GI symptoms was highest during the IM races (∼31%, P = 0.001) compared with IM 70.3 (14%), CYCLE (4%), MARATHON (4%), and PRO (7%) and correlated to a history of GI problems. In all data sets, scores for upper and lower GI symptoms correlated with a reported history of GI distress (r = 0.37 and r = 0.51, respectively, P < 0.001). Total CHO intake rates were positively correlated with nausea and flatulence but were negatively correlated with finishing time during both IM (r = -0.55 and r = -0.48, P < 0.001). CONCLUSIONS The present study demonstrates that CHO intake rates vary greatly between events and individual athletes (6-136 g·h(-1)). High CHO intake during exercise was related not only to increased scores for nausea and flatulence but also to better performance during IM races.

Fat burners: nutrition supplements that increase fat metabolism

The term ‘fat burner’ is used to describe nutrition supplements that are claimed to acutely increase fat metabolism or energy expenditure, impair fat absorption, increase weight loss, increase fat oxidation during exercise, or somehow cause long‐term adaptations that promote fat metabolism. Often, these supplements contain a number of ingredients, each with its own proposed mechanism of action and it is often claimed that the combination of these substances will have additive effects. The list of supplements that are claimed to increase or improve fat metabolism is long; the most popular supplements include caffeine, carnitine, green tea, conjugated linoleic acid, forskolin, chromium, kelp and fucoxanthin. In this review the evidence for some of these supplements is briefly summarized. Based on the available literature, caffeine and green tea have data to back up its fat metabolism‐enhancing properties. For many other supplements, although some show some promise, evidence is lacking. The list of supplements is industry‐driven and is likely to grow at a rate that is not matched by a similar increase in scientific underpinning.

The Metabolic and Performance Effects of Caffeine Compared to Coffee during Endurance Exercise

There is consistent evidence supporting the ergogenic effects of caffeine for endurance based exercise. However, whether caffeine ingested through coffee has the same effects is still subject to debate. The primary aim of the study was to investigate the performance enhancing effects of caffeine and coffee using a time trial performance test, while also investigating the metabolic effects of caffeine and coffee. In a single-blind, crossover, randomised counter-balanced study design, eight trained male cyclists/triathletes (Mean±SD: Age 41±7y, Height 1.80±0.04 m, Weight 78.9±4.1 kg, VO2 max 58±3 ml•kg−1•min−1) completed 30 min of steady-state (SS) cycling at approximately 55% VO2max followed by a 45 min energy based target time trial (TT). One hour prior to exercise each athlete consumed drinks consisting of caffeine (5 mg CAF/kg BW), instant coffee (5 mg CAF/kg BW), instant decaffeinated coffee or placebo. The set workloads produced similar relative exercise intensities during the SS for all drinks, with no observed difference in carbohydrate or fat oxidation. Performance times during the TT were significantly faster (∼5.0%) for both caffeine and coffee when compared to placebo and decaf (38.35±1.53, 38.27±1.80, 40.23±1.98, 40.31±1.22 min respectively, p<0.05). The significantly faster performance times were similar for both caffeine and coffee. Average power for caffeine and coffee during the TT was significantly greater when compared to placebo and decaf (294±21 W, 291±22 W, 277±14 W, 276±23 W respectively, p<0.05). No significant differences were observed between placebo and decaf during the TT. The present study illustrates that both caffeine (5 mg/kg/BW) and coffee (5 mg/kg/BW) consumed 1 h prior to exercise can improve endurance exercise performance.

Metabolic response to green tea extract during rest and moderate-intensity exercise

BACKGROUND Green tea catechins have been hypothesized to increase energy expenditure and fat oxidation by inhibiting catechol-O-methyltransferase (COMT) and thus promoting more sustained adrenergic stimulation. Metabolomics may help to clarify the mechanisms underlying their putative physiological effects. OBJECTIVE The study investigated the effects of 7-day ingestion of green tea extract (GTE) on the plasma metabolite profile at rest and during exercise. METHODS In a placebo-controlled, double-blind, randomized, parallel study, 27 healthy physically active males consumed either GTE (n=13, 1200 mg catechins, 240 mg caffeine/day) or placebo (n=14, PLA) drinks for 7 days. After consuming a final drink (day 8), they rested for 2 h and then completed 60 min of moderate-intensity cycling exercise (56% ± 4% VO(2)max). Blood samples were collected before and during exercise. Plasma was analyzed using untargeted four-phase metabolite profiling and targeted profiling of catecholamines. RESULTS Using the metabolomic approach, we observed that GTE did not enhance adrenergic stimulation (adrenaline and noradrenaline) during rest or exercise. At rest, GTE led to changes in metabolite concentrations related to fat metabolism (3-β-hydroxybutyrate), lipolysis (glycerol) and tricarboxylic acid cycle (TCA) cycle intermediates (citrate) when compared to PLA. GTE during exercise caused reductions in 3-β-hydroxybutyrate concentrations as well as increases in pyruvate, lactate and alanine concentrations when compared to PLA. CONCLUSIONS GTE supplementation resulted in marked metabolic differences during rest and exercise. Yet these metabolic differences were not related to the adrenergic system, which questions the in vivo relevance of the COMT inhibition mechanism of action for GTE.

The Effect of Green Tea Extract on Fat Oxidation at Rest and during Exercise: Evidence of Efficacy and Proposed Mechanisms

Green tea is made from the leaves of the Camellia sinensis L plant, which is rich in polyphenol catechins and caffeine. There is increasing interest in the potential role of green tea extract (GTE) in fat metabolism and its influence on health and exercise performance. A number of studies have observed positive effects of GTE on fat metabolism at rest and during exercise, following both shorter and longer term intake. However, overall, the literature is inconclusive. The fact that not all studies observed effects may be related to differences in study designs, GTE bioavailability, and variation of the measurement (fat oxidation). In addition, the precise mechanisms of GTE in the human body that increase fat oxidation are unclear. The often-cited in vitro catechol-O-methyltransferase mechanism is used to explain the changes in substrate metabolism with little in vivo evidence to support it. Also, changes in expression of fat metabolism genes with longer term GTE intake have been implicated at rest and with exercise training, including the upregulation of fat metabolism enzyme gene expression in the skeletal muscle and downregulation of adipogenic genes in the liver. The exact molecular signaling that activates changes to fat metabolism gene expression is unclear but may be driven by PPAR-γ coactivator 1-α and PPARs. However, to date, evidence from human studies to support these adaptations is lacking. Clearly, more studies have to be performed to elucidate the effects of GTE on fat metabolism as well as improve our understanding of the underlying mechanisms.

No effect of 1 or 7 d of green tea extract ingestion on fat oxidation during exercise.

PURPOSE The aim of this study was to investigate the effects of 1 and 7 d of green tea extract (GTE) ingestion on whole body fat oxidation during moderate-intensity exercise. METHODS Thirty-one men completed two exercise trials (60-min cycle, 50% Wmax). After the baseline trial (day 0), subjects were randomly assigned to one of three conditions involving a week supplementation of the following: 1) 7 d of placebo, 2) 6 d of placebo followed by 1 d of GTE (GTE1), and 3) 7 d of GTE ingestion (GTE7). The morning after the supplementation week, subjects consumed an additional supplement and completed a second exercise trial (day 8). V˙O2 and V˙CO2 measurements were taken during exercise to calculate whole body fat oxidation rates. Blood samples, for analysis of plasma fatty acids (FA), glycerol, and epigallocatechin gallate, were collected at rest and during exercise. RESULTS On day 8, the plasma kinetics and maximal plasma concentrations of epigallocatechin gallate were similar in the GTE1 and GTE7 group (206 ± 28 and 216 ± 25 ng·mL, respectively). One day of GTE ingestion did not affect markers of lipolysis during the exercise bout. Seven days of GTE ingestion significantly increased plasma glycerol during exercise (P = 0.045) and plasma FA during exercise (P = 0.020) as well as at rest (P = 0.046). However, fat oxidation did not change in any of the groups. CONCLUSIONS There was no effect of 1 d of GTE ingestion on markers of lipolysis or fat oxidation during exercise. Seven days of GTE ingestion increased lipolysis, indicated by increased plasma FA and glycerol concentrations, but did not result in significant changes in fat oxidation.

Acute effects of green tea extract intake on exogenous and endogenous metabolites in human plasma.

The acute effects of green tea extract (GTE) on plasma metabolites in vivo are largely unknown. In this parallel, double-blind study, the transient changes in total and free concentrations of catechins were measured in plasma from healthy males following the consumption of a single GTE dose (559.2 mg total catechins, 120.4 mg caffeine). Furthermore, the acute effects on endogenous metabolites were assessed 2 h after GTE intake using four-phase metabolite profiling. The ratios of the catechin concentrations in plasma to those in the GTE followed the order ECG/CG > EC > GCG > EGCG > EGC > C > GC. The gallated catechins EGCG, CG/ECG, GC, and GCG were also present in their free form. Sixteen out of 163 mostly endogenous metabolites were affected by acute GTE ingestion, when compared to placebo. These included caffeine, salicylate, hippurate, taurine, 3,4-dihydroxyphenylethylene-glycol, serotonin, some cholesterylesters, fatty acids, triglycerides, and sphingosines. Our results on the exogenous metabolites largely confirm previous studies, while our findings on the endogenous metabolites are novel and may suggest specific biological targets.

Variable Duration of Decaffeinated Green Tea Extract Ingestion on Exercise Metabolism

PURPOSE The aim of this study was to investigate if the duration of decaffeinated green tea extract (dGTE) ingestion plays a role in augmenting fat oxidation rates during moderate-intensity exercise. METHODS In a crossover, placebo-controlled design, 19 healthy males (mean ± SD; age = 21 ± 2 yr, weight = 75.0 ± 7.0 kg, body mass index = 23.2 ± 2.2 kg·m, maximal oxygen consumption [V˙O2max] = 55.4 ± 4.6 mL·kg·min) ingested dGTE and placebo (PLA) for 28 d, separated by a 28-d washout period. On the first day (dGTE 1 or PLA 1) and after 7 d (dGTE 7 or PLA 7) and 28 d (dGTE 28 or PLA 28), participants completed a 30-min cycle exercise bout (50% Wmax), 2 h after ingestion. Indirect calorimetry was used to calculate rates of whole-body fat and carbohydrate oxidation during exercise. Blood samples were collected at rest and during exercise for analysis of plasma fatty acids, glycerol, and epigallocatechin gallate. RESULTS The ingestion of dGTE did not significantly change whole-body fat oxidation rates during exercise on day 1, 7, or 28 compared with PLA. There were also no changes in plasma concentrations of fatty acids and glycerol at rest and during exercise as a result of dGTE ingestion at any time point compared with PLA. Plasma epigallocatechin gallate concentrations, immediately before the exercise bout, in the three dGTE trials were elevated compared with PLA but not different between 1, 7, and 28 d. CONCLUSION In contrast to previous reports, we found that the duration of dGTE ingestion had no effect on whole-body fat oxidation rates or fat metabolism-related blood metabolites during exercise in physically active healthy males.

Maximal Fat Oxidation Rates in an Athletic Population

Introduction The aim of this study was to describe maximal fat oxidation (MFO) rates in an athletic population. Method In total, 1121 athletes (933 males and 188 females), from a variety of sports and competitive level, undertook a graded exercise test on a treadmill in a fasted state (≥5 h fasted). Rates of fat oxidation were determined using indirect calorimetry. Results The average MFO was 0.59 ± 0.18 g·min−1, ranging from 0.17 to 1.27 g·min−1. Maximal rates occurred at an average exercise intensity of 49.3% ± 14.8% V˙O2max, ranging from 22.6% to 88.8% V˙O2max. In absolute terms, male athletes had significantly higher MFO compared with females (0.61 and 0.50 g·min−1, respectively, P < 0.001). Expressed relative to fat-free mass (FFM), MFO were higher in the females compared with males (MFO/FFM: 11.0 and 10.0 mg·kg·FFM−1·min−1, respectively, P < 0.001). Soccer players had the highest MFO/FFM (10.8 mg·kg·FFM−1·min−1), ranging from 4.1 to 20.5 mg·kg·FFM−1·min−1, whereas American Football players displayed the lowest rates of MFO/FFM (9.2 mg·kg·FFM−1·min−1). In all athletes, and when separated by sport, large individual variations in MFO rates were observed. Significant positive correlations were found between MFO (g·min−1) and the following variables: FFM, V˙O2max, FATMAX (the exercise intensity at which the MFO was observed), percent body fat, and duration of fasting. When taken together these variables account for 47% of the variation in MFO. Conclusion MFO and FATMAX vary significantly between athletes participating in different sports but also in the same sport. Although variance in MFO can be explained to some extent by body composition and fitness status, more than 50% of the variance is not explained by these variables and remains unaccounted for.

Metabolic Response to Decaffeinated Green Tea Extract during Rest and Moderate-Intensity Exercise

We previously reported that a 7 day ingestion of caffeinated green tea extract (cGTE) induced marked metabolic differences during rest and exercise. Here, we report the metabolic effects of 1, 7, and 28 day ingestions of decaffeinated GTE (dGTE). In this crossover placebo-controlled study, 19 healthy males ingested dGTE or placebo (PLA) for 28 days, separated by a 28 day wash-out period. On days 1, 7, and 28, participants completed a 30 min cycling exercise 2 h after the ingestion of dGTE or PLA. Blood samples were collected at rest (t = 0 and 120 min) and during exercise (t = 150 min). Plasma was analyzed using untargeted four-phase metabolite profiling and targeted profiling of catecholamines and catechins. dGTE abolished several metabolic effects when compared to our previous study with cGTE. However, following 7 and 28 day dGTE ingestions, increases in 3-hydroxybutyrate, a metabolic marker of fat oxidation, were observed at t = 0 min. dGTE ingestion did not induce significant acute or acute-on-chronic effects on endogenous metabolites just prior to and during exercise.