Stephen H. Wong

Carbohydrates for training and competition

Abstract An athletes carbohydrate intake can be judged by whether total daily intake and the timing of consumption in relation to exercise maintain adequate carbohydrate substrate for the muscle and central nervous system (“high carbohydrate availability”) or whether carbohydrate fuel sources are limiting for the daily exercise programme (“low carbohydrate availability”). Carbohydrate availability is increased by consuming carbohydrate in the hours or days prior to the session, intake during exercise, and refuelling during recovery between sessions. This is important for the competition setting or for high-intensity training where optimal performance is desired. Carbohydrate intake during exercise should be scaled according to the characteristics of the event. During sustained high-intensity sports lasting ∼1 h, small amounts of carbohydrate, including even mouth-rinsing, enhance performance via central nervous system effects. While 30–60 g · h−1 is an appropriate target for sports of longer duration, events >2.5 h may benefit from higher intakes of up to 90 g · h−1. Products containing special blends of different carbohydrates may maximize absorption of carbohydrate at such high rates. In real life, athletes undertake training sessions with varying carbohydrate availability. Whether implementing additional “train-low” strategies to increase the training adaptation leads to enhanced performance in well-trained individuals is unclear.

Understanding Neighborhood Environment Related to Hong Kong Children’s Physical Activity: A Qualitative Study Using Nominal Group Technique

Background Relationships between the neighborhood environment and children’s physical activity have been well documented in Western countries but are less investigated in ultra-dense Asian cities. The aim of this study was to identify the environmental facilitators and barriers of physical activity behaviors among Hong Kong Chinese children using nominal group technique. Methods Five nominal groups were conducted among 34 children aged 10–11 years from four types of neighborhoods varying in socio-economic status and walkability in Hong Kong. Environmental factors were generated by children in response to the question “What neighborhood environments do you think would increase or decrease your willingness to do physical activity?” Factors were prioritized in order of their importance to children’s physical activity. Results Sixteen unique environmental factors, which were perceived as the most important to children’s physical activity, were identified. Factors perceived as physical activity-facilitators included “Sufficient lighting”, “Bridge or tunnel”, “Few cars on roads”, “Convenient transportation”, “Subway station”, “Recreation grounds”, “Shopping malls with air conditioning”, “Fresh air”, “Interesting animals”, and “Perfume shop”. Factors perceived as physical activity-barriers included “People who make me feel unsafe”, “Crimes nearby”, “Afraid of being taken or hurt at night”, “Hard to find toilet in shopping mall”, “Too much noise”, and “Too many people in recreation grounds”. Conclusions Specific physical activity-related environmental facilitators and barriers, which are unique in an ultra-dense city, were identified by Hong Kong children. These initial findings can inform future examinations of the physical activity-environment relationship among children in Hong Kong and similar Asian cities.

Glycaemic index, glycaemic load and exercise performance.

The concept of the glycaemic index (GI) was first introduced in the early 1980s as a method of functionally ranking carbohydrate foods based on their actual postprandial blood glucose response compared with a reference food (either glucose or white bread). Although the GI is a debatable topic among many exercise and health professionals, nutritional recommendations to improve exercise performance and enhance exercise capacity are regularly based on information related to the GI.Studies focusing on the consumption of a pre-exercise GI meal have provided evidence that a benefit exists in relation to endurance performance and substrate utilization when a low GI meal is compared with a high GI meal. However, other investigations have shown that when nutritional strategies incorporating GI are applied to multiple meals, there is no clear advantage to the athlete in terms of exercise performance and capacity. It has been suggested that carbohydrate ingestion during endurance exercise negates the effect of the consumption of pre-exercise GI meals.The glycaemic load (GL) is a relatively novel concept in the area of sports nutrition, and has not been widely investigated. Its premise is that the effect, if any, on exercise performance is determined by the overall glycaemic effect of a diet and not by the amount of carbohydrate alone. The claims for GL have been disputed by a number of sports nutrition specialists, and have gone largely unrecognized by professional and scientific bodies. Research on the effect of the GL on exercise performance and capacity is still at an early stage, but recent studies have shown that the concept may have some merit as far as sports nutrition is concerned. It has been suggested that the GL may be a better predictor of glycaemic responses than the GI alone.

Reliability and validity of psychosocial and environmental correlates measures of physical activity and screen-based behaviors among Chinese children in Hong Kong

BackgroundInsufficient participation in physical activity and excessive screen time have been observed among Chinese children. The role of social and environmental factors in shaping physical activity and sedentary behaviors among Chinese children is under-investigated. The purpose of the present study was to assess the reliability and validity of a questionnaire to measure child- and parent-reported psychosocial and environmental correlates of physical activity and screen-based behaviors among Chinese children in Hong Kong.MethodsA total of 303 schoolchildren aged 9-14 years and their parents volunteered to participate in this study and 160 of them completed the questionnaire twice within an interval of 10 days. Intraclass correlation coefficients (ICCs), kappa statistics, and percent agreement were performed to evaluate test-retest reliability of the continuous and categorical variables, respectively. Exploratory factor analyses (EFAs) were conducted to assess convergent validity of the emergent scales. Cronbachs alpha and ICCs were performed to assess internal and test-retest reliability of the emergent scales. Criterion validity was assessed by correlating psychosocial and environmental measures with self-reported physical activity and screen-based behaviors, measured by a validated questionnaire.ResultsReliability statistics for both child- and parent-reported continuous variables showed acceptable consistency for all of the ICC values greater than 0.70. Kappa statistics showed fair to perfect test-retest reliability for the categorical items. Adequate internal consistency and test-retest reliability were observed in most of the emergent scales. Criterion validity assessed by correlating psychosocial and environmental measures with child-reported physical activity found associations with physical activity in the self-efficacy scale (r = 0.25, P < 0.05), the peer support for physical activity scale (r = 0.25, P < 0.05) and home physical activity environmental (r = 0.14, P < 0.05). Childrens screen-based behaviors were associated with the family support for physical activity scale (r = -0.22, P < 0.05) and parental role modeling of TV (r = 0.12, P = 0.053).ConclusionsThe findings provide psychometric support for using this questionnaire for examining psychosocial and environmental correlates of physical activity and screen-based behaviors among Chinese children in Hong Kong. Further research is needed to develop more robust measures based on the current questionnaire, especially for peer influence on physical activity and parental rules on screen-based behaviors.

Effect of the glycaemic index of pre-exercise carbohydrate meals on running performance

Abstract The aim of this study was to examine the effect of pre-exercise low and high glycaemic index (GI) carbohydrate meals on running performance. Eight endurance-trained male runners (mean age 33 years, s x =1.7; 63 ml · kg−1 · min−1, s x =1.8) completed two trials separated by at least 7 days in a counterbalanced design. Two hours before they were to run and after an overnight fast, each participant consumed an isocaloric meal containing either low (gi=37) or high (gi=77) GI carbohydrate foods (2.4 MJ; 65% carbohydrate; 15% protein; 20% fat) that provided 1.5 g carbohydrate per kilogram of body mass in random order. Each trial consisted of a 21-km performance run on a level treadmill. The participants were required to run at 70% during the first 5 km of the run. They subsequently completed the remaining 16 km in as short a time as possible. All participants achieved a faster performance time after the consumption of the low GI meal (low vs. high GI: 98.7 min, s x =2 vs. 101.5 min, s x =2; P<0.01). Blood glucose and serum free fatty acids concentrations were higher throughout the performance run in the low GI trial. Serum insulin concentrations were higher in the high GI trial during the postpandial resting period. However, there were no differences between trials in serum insulin or blood lactate concentrations throughout exercise. Compared with the high GI trial, carbohydrate oxidation was 9.5% lower and fat oxidation was 17.9% higher during exercise in the low GI trial. In conclusion, our results indicate that compared with an isocaloric high GI meal, the consumption of a low GI meal 2 h before a 21-km performance run is a more effective means of improving performance time.

Habitual exercise increases resistance of lymphocytes to oxidant‐induced DNA damage by upregulating expression of antioxidant and DNA repairing enzymes

The underlying mechanisms of adaptation from staying physically active are not completely revealed. This study examined the effects of 8 and 20 weeks of habitual voluntary exercise on the susceptibility of lymphocytes to oxidant‐induced DNA damage, antioxidant enzyme activities in cardiac and skeletal muscles, and circulatory antioxidant profile. Forty young adult rats were randomly assigned to sedentary control and exercise groups for an experimental period of 8 or 20 weeks. Animals assigned to exercise groups were subjected to 24 h daily free access to an in‐cage running wheel with circumference of 1.19 m. A magnetic digital counter was attached to the running wheel to record daily exercise distance run by the animals. Control rats were housed in cages without a running wheel, located next to the exercised animals. Body weight and food intake were recorded weekly. After the experimental periods of 8 and 20 weeks, blood, left ventricle, soleus and plantaris muscles were collected for analysis. No significant difference was found in plasma total antioxidant capacity between exercised and control animals in the 8 and 20 week groups according to our ferric reducing/antioxidant power (FRAP) analysis. However, modified FRAP for ascorbic acid (FRASC) analysis indicated that plasma ascorbic acid content was significantly increased by 46 and 34% in 8 and 20 week exercise groups, respectively, when compared with the corresponding control groups. Superoxide dismutase (SOD) activity was significantly elevated by 39% in erythrocytes of animals exercised for 8 weeks relative to control animals. In the 20 week exercise group, Glutathione peroxidase (GPx) activity in ventricle and plantaris was significantly upregulated by 477 and 290%, respectively, relative to control values. As demonstrated by comet assay, the oxidant‐induced DNA damage was significantly reduced by 21 and 45% in lymphocytes of animals exercised for 8 and 20 weeks, respectively, when compared with the corresponding control lymphocytes. Our qRT‐PCR analysis showed that the transcript expression of SOD2 was significantly elevated by 939% in lymphocytes of animals exercised for 8 weeks relative to control animals. Increased expressions of SOD2 (by 19%), catalase (25%), APEX nuclease (multifunctional DNA repair enzyme) 1 (APEX1; 46%), Protein kinase, DNA‐activated, catalytic polypeptide (Prkdc; 9%) and O‐6‐methylguanine‐DNA methyltransferase (Mgmt; 26%) were found in lymphocytes of animals exercised for 20 weeks relative to control rats. These results demonstrate that habitual exercise confers increased resistance of lymphocytes to oxidant‐induced DNA damage, and this protective effect is possibly attributed to the regular exercise‐induced elevated expression of antioxidant and DNA repairing enzymes.

Effects of glycemic index meal and CHO-electrolyte drink on cytokine response and run performance in endurance athletes.

OBJECTIVE To examine the effect of the glycemic index (GI) of a pre-exercise (PRE-ex) meal on plasma cytokine responses and endurance performance when carbohydrate-electrolyte (CHO-E) drink was consumed during exercise. METHODS Eight endurance-trained male runners (age: 28.6+/-2.7 years; body mass: 61.9+/-1.71 kg; V O(2max): 58.5+/-1.6 ml kg(-1)min(-1)) completed three trials in a randomized order. The pre-exercise meal consisted of either high-GI (HGI) (GI=83), low-GI (LGI) foods (GI=36) or control (CON) (low energy sugar-free jelly) was given to the participant 2h before a 21-km performance run on a level treadmill. During each trial, 2 ml kg(-1) BM of 6.6% CHO-E solution was consumed immediately before exercise and every 2.5-km afterward. Blood samples were collected before (pre-meal), and 120 min after ingestion the meal (120 min), immediately (POST), and 60 min (POST-60 min) after exercise. RESULTS No difference was found in time to complete the 21-km run between LGI and HGI. The interleukin-6 (IL-6) level increased by more than 100 times immediately after exercise in the three trials and returned to the basal level only on LGI at POST-60 min. In contrast, interleukin-2 (IL-2) level showed a transitory decrease at POST on CON (p<0.001). Glucose concentrations did not recover to the pre-meal level by POST-60 min on HGI only. Cortisol concentrations increased throughout the exercise and were lower on LGI when compared with CON (p<0.05) at POST-60 min. CONCLUSIONS HGI and LGI demonstrated similar performance when CHO-E solution was consumed during a 21-km run. However, pre-exercise LGI meal attenuated the increases in cortisol and quickened the recovery of the increased IL-6 value.

The effect of a pre-exercise carbohydrate meal on immune responses to an endurance performance run

This study examined the effect of a pre-exercise meal with different glycaemic index (GI) and glycaemic load (GL) on immune responses to an endurance performance run. Eight men completed a preloaded 1 h run at 70 % VO2max on a level treadmill followed by a 10 km performance run on three occasions. In each trial, one of the three prescribed isoenergetic meals, i.e. high GI and high GL (H-H), high GI and low GL (H-L), or low GI and low GL (L-L) was consumed by the subjects 2 h before exercise. Carbohydrate intake (% of energy intake), GI, and GL were 65 %, 79.5, and 82.4 for H-H; 36 %, 78.5, and 44.1 for H-L; 65 %, 40.2, and 42.1 for L-L, respectively. The running time for the three trials was approximately 112 min at 70 % VO2max for the first hour and 76 % VO2max for the last 52 min. Consumption of pre-exercise high-carbohydrate meals (H-H and L-L) resulted in less perturbation of the circulating numbers of leucocytes, neutrophils and T lymphocyte subsets, and in decreased elevation of the plasma IL-6 concentrations immediately after exercise and during the 2 h recovery period compared with the H-L trial. These responses were accompanied by an attenuated increase in plasma IL-10 concentrations at the the end of the 2 h recovery period. The amount of carbohydrate consumed in the pre-exercise meal may be the most important influencing factor rather than the type of carbohydrate in modifying the immunoendocrine response to prolonged exercise.

Immediate effects of 2 different whole-body vibration frequencies on muscle peak torque and stiffness

OBJECTIVE To examine the immediate effects of 2 vibration protocols with different vibration frequencies that yielded the same maximum acceleration (106.75ms(-2)) on muscle peak torque and stiffness of knee extensor and flexor. DESIGN Randomized crossover study with repeated measures. SETTING Laboratory setting. PARTICIPANTS Recreationally active male adults (N=10). INTERVENTION Participants performed 10 bouts of 60-second static half squats intermitted with a 60-second rest period between bouts on a platform with no vibration (control) and a vibration frequency of 26Hz or 40Hz. MAIN OUTCOME MEASURES Concentric and eccentric peak torques of knee extensor and flexor were examined within 5 minutes before and after vibration by isokinetic test. Youngs modulus as an index of tissue stiffness was determined at quadriceps and hamstring pre- and postvibration by using an ultrasound indentation method. RESULTS The 2-way repeated-measures analysis of variance indicated a significant interaction effect between vibration and vibration frequency for knee extensor concentric peak torque (P=.003). The vibration-induced changes of knee extensor concentric peak torque in vibration frequency of 26Hz (14.5Nm) and 40Hz (12.0Nm) were found to be significantly greater than that in controls (-29.4Nm) (P<.05). The change in eccentric peak torque of knee flexor after vibration tended to be greater in 26Hz of vibration frequency when compared with controls (26Hz of vibration frequency vs controls: 13.9±7.1 vs -11.4±5.3Nm, P=.08). No statistically significant differences were obtained in tissue stiffness in the quadriceps and hamstring with any of the conditions. CONCLUSIONS Our data suggest that whole-body vibration at a frequency of 26Hz and 40Hz preclude the decline in concentric peak torque of knee extensor observed after 10 bouts of 60 seconds of static half squats. A change in muscle mechanical stiffness property as induced by whole-body vibration is not supported by our data.

The development of aerobic and skill assessment in soccer.

Methods of assessing soccer players’ performance have developed significantly in recent times. The fitness profiles and skill levels of a prospective elite soccer player is a valuable resource for coaches in the process of identifying talent. Traditional means to measure aerobic fitness have centred on the ‘aerobic capacity’ or ‘