William R. Lunn

Chocolate Milk and Endurance Exercise Recovery Protein Balance, Glycogen and Performance

PURPOSE This study examined effects of fat-free chocolate milk (MILK) consumption on kinetic and cellular markers of protein turnover, muscle glycogen, and performance during recovery from endurance exercise. METHODS Male runners participated in two trials separated by 1 wk and consumed either MILK or a nonnitrogenous isocaloric carbohydrate (CHO) control beverage (CON) after a 45-min run at 65% of V˙O(2peak). Postexercise muscle protein fractional synthetic rate (FSR) and whole-body protein turnover were determined during 3 h of recovery using muscle biopsies and primed constant infusions of L-[ring-²H₅]phenylalanine and L-[1-¹³C]leucine, respectively. Phosphorylation of translational signaling proteins and activity of proteolytic molecules were determined using Western blotting and enzymatic activity assays. Muscle glycogen was quantified, and treadmill time to exhaustion was determined after the recovery period. RESULTS Consuming MILK after exercise resulted in higher mixed muscle FSR with lower whole-body proteolysis and synthesis compared with CON (P ≤ 0.05). Phosphorylation of eIF4E-BP1 and FOXO3a was higher for MILK (P < 0.01), whereas Akt phosphorylation was lower during recovery regardless of dietary treatment (P < 0.05). Enzymatic activity assays indicated lower caspase-3 activity during recovery for MILK (P < 0.01) and higher 26S proteasome activity for CON (P < 0.01). Muscle glycogen was not affected by either dietary treatment; however, time to exhaustion was greater for MILK than for CON (P < 0.05). CONCLUSIONS The effects of consumption of MILK after endurance exercise on FSR, signaling molecules of skeletal muscle protein turnover, leucine kinetics, and performance measures suggest unique benefits of milk compared with a CHO-only beverage.

Effects of sprint interval training and body weight reduction on power to weight ratio in experienced cyclists.

Lunn, WR, Finn, JA, and Axtell, RS. Effects of sprint interval training and body weight reduction on power to weight ratio in experienced cyclists. J Strength Cond Res 23(4): 1217-1224, 2009-The purpose of this study was to determine the effect of supramaximal sprint interval training (SIT), body weight reduction, and a combination of both treatments on peak and average anaerobic power to weight ratio (PPOan:Wt, APOan:Wt) by manipulating peak and average anaerobic power output (PPOan, APOan) and body weight (BW) in experienced cyclists. Participants (N = 34, age = 38.0 ± 7.1 years) were assigned to 4 groups for a 10-week study. One group performed twice-weekly SIT sessions on a cycle ergometer while maintaining body weight (SIT). A second group did not perform SIT but intentionally reduced body weight (WR). A third group simultaneously performed SIT sessions and reduced body weight (SIT+WR). A control group cycled in their normal routine and maintained body weight (CON). The 30-second Wingate Test assessed pretest and posttest POan:Wt scores. There was a significant mean increase (p < 0.05) from pretest to posttest in PPOan:Wt and APOan:Wt (W·kg−1) scores in both SIT (10.82 ± 1.71 to 11.92 ± 1.77 and 8.05 ± 0.64 to 8.77 ± 0.64, respectively) and WR (10.33 ± 2.91 to 11.29 ± 2.80 and 7.04 ± 1.45 to 7.62 ± 1.24, respectively). PPOan and APOan (W) increased significantly only in SIT (753.7 ± 121.0 to 834.3 ± 150.1 and 561.3 ± 62.5 to 612.7 ± 69.0, respectively). Body weight (kg) decreased significantly in WR and SIT + WR (80.3 ± 13.7 to 75.3 ± 11.9 and 78.9 ± 10.8 to 73.4 ± 10.8, respectively). The results demonstrate that cyclists can use SIT sessions and body weight reduction as singular training interventions to effect significant increases in anaerobic power to weight ratio, which has been correlated to enhanced aerobic cycling performance. However, the treatments were not effective as combined interventions, as there was no significant change in either PPOan:Wt or APOan:Wt in SIT + WR.

Lower Wingate Test Power Outcomes From "All-Out" Pretest Pedaling Cadence Compared With Moderate Cadence.

Abstract Lunn, WR, Zenoni, MA, Crandall, IH, Dress, AE, and Berglund, ML. Lower Wingate Test power outcomes from “all-out” pretest pedaling cadence compared with moderate cadence. J Strength Cond Res 29(8): 2367–2373, 2015—The aim of the present study was to determine the effect of different pretest pedaling cadences on power outcomes obtained during the Wingate Anaerobic Test (WAnT). Vigorously exercising adult men (n = 14, 24.9 ± 1.2 years) and women (n = 14, 20.4 ± 0.6 years) participated in a randomized crossover study during which they performed the 30-second WAnT on a mechanically braked cycle ergometer (0.075 kg·kg−1 body weight) under 2 conditions. Participants pedaled maximally with an unloaded flywheel during 5 seconds before resistance was applied and the test began (FAST). In another trial, participants maintained a moderate cadence (80 revolutions per minute [rpm]) during 5 seconds before the test began (MOD). All other components of the WAnT were identical. Peak power (PP), mean power (MP), minimum power (MinP), fatigue index (%FAT), and maximum cadence during test were recorded. Comparisons were made using a 2 × 2 factorial repeated-measures analysis of variance. Regardless of gender, the FAST condition resulted in 22.2% lower PP (612.6 ± 33.0 W vs. 788.3 ± 43.5 W), 13.3% lower MP (448.4 ± 22.2 W vs. 517.2 ± 26.4 W), 11.7% lower MinP (280.9 ± 14.8 W vs. 318.3 ± 17.2 W), and 9.0% lower %FAT (53.5 ± 1.3% vs. 58.8 ± 1.5%) than MOD condition (p < 0.01; mean ± SD). Similar outcomes were observed within gender. The authors conclude that practitioners of the WAnT should instruct participants to maintain a moderate pedal cadence (∼80 rpm) during 5 seconds before the test commences to avoid bias from software sampling and peripheral fatigue. Standardizing the pretest pedal cadence will be important to exercise testing professionals who compare data with norms or generate norms for specific populations.

The Effects of a Carbon Fiber Shoe Insole on Athletic Performance in Collegiate Athletes

Sports equipment such as athletic footwear is designed to prevent injury and/or improve performance. There is limited research about the effects of foot orthoses or shoe insoles on performance improvement via enhanced energetics. One possible solution to improve the energy storage and return of athletic footwear is to utilize a carbon fiber shoe insole (CFI) optimally tuned for the human body-footwear system. The purpose of this study was to examine the effects of a CFI on athletic performance. Thirty-four (15 males, 19 females) collegiate athletes performed a vertical jump, a pro agility test, and a 10-yard sprint while wearing normal athletic footwear and footwear incorporating a CFI. Vertical jump height was measured using a commercial Vertec device; pro agility test and 10-yard sprint times were measured using a laser timing system. The use of a CFI resulted in significant improvements in the vertical jump (+2.5%, p = 0.012) and the 10-yard sprint (+1.5%, p = 0.020), but not in the pro agility test. These results demonstrated a CFI can enhance speed/acceleration and power in collegiate athletes. Individual anatomical and biomechanical differences may influence the appropriate CFI stiffness required for each athlete to achieve maximal performance in sports involving running, jumping, and change-of-direction.

Chapter 8:Chocolate and Exercise Recovery

The mechanical and bioenergetic demands of exercise result in perturbations in the function and structural integrity of skeletal muscle tissue, storage of carbohydrate-based energy sources, systemic antioxidation status and psychological mood state. Postexercise nutrition, therefore, is a crucial component of exercise recovery. Whether an individual is a competitive athlete or an active exerciser, postexercise nutrition is key to preparing for the next exercise session. Chocolate food products provide the nutrients necessary to repair muscle protein, replenish glycogen, quench oxidants and elevate mood during the postexercise recovery interval. Through these functions, chocolate products provide the nutrition to support holistic recovery so that an individual can successfully engage in a subsequent exercise bout.