Supplement Doctor's Blog

Okay, it won’t turn you into Hercules; in fact, it makes you just a little bit stronger. Strong enough to flip a big honkin’ tire. Or strong enough to put your significant other in an arm bar and make him cry uncle! Ouch! Caffeine. How can you NOT love this stuff.

ABSTRACT: BACKGROUND: Research has indicated that low-to-moderate dosages of caffeine supplementation are ergogenic for sustained endurance efforts as well as high-intensity exercise. The effects of caffeine supplementation on strength-power performance are equivocal, with some studies indicating a benefit and others demonstrating no change in performance. The majority of research that has examined the effects of caffeine supplementation on strength-power performance has been carried out in both trained and untrained men. Therefore, the purpose of this study was to determine the acute effects of caffeine supplementation on strength and muscular endurance in resistance-trained women.

METHODS: In a randomized manner, 15 women consumed caffeine (6 mg/kg) or placebo (PL) seven days apart. Sixty min following supplementation, participants performed a one-repetition maximum (1RM) barbell bench press test and repetitions to failure at 60% of 1RM. Heart rate (HR) and blood pressure (BP) were assessed at rest, 60 minutes post-consumption, and immediately following completion of repetitions to failure. RESULTS: Repeated measures ANOVA indicated a significantly greater bench press maximum with caffeine (p </= 0.05) (52.9 +/- 11.1 kg vs. 52.1 +/- 11.7 kg) with no significant differences between conditions in 60% 1RM repetitions (p = 0.81). Systolic blood pressure was significantly greater post-exercise, with caffeine (p < 0.05) (116.8 +/- 5.3 mmHg vs. 112.9 +/- 4.9 mmHg). CONCLUSIONS: These findings indicate a moderate dose of caffeine may be sufficient for enhancing strength performance in resistance-trained women.

J Int Soc Sports Nutr. 2010 May 14;7:18.

Caffeine enhances upper body strength in resistance-trained women.

Goldstein E, Jacobs PL, Whitehurst M, Penhollow T, Antonio J.

Department of Exercise Science and Health Promotion, Florida Atlantic University, Boca Raton, FL 33431, USA. erg1500@yahoo.com.

Gotcha! You thought you could go through McD's drive through, eat more 1/4 pounders than a sumo wrestler and lose weight? haha...wrong! Actually, the science shows that if you eat frequently (and not Ho Hos and donuts), you are less apt to get fat.  There...now go eat something good for you; like nuts, avocados and fish.  I'm gonna have me a beer:)

Abstract
The role of eating frequency in obesity development is debated. Therefore, we investigated the association between eating frequency, BMI and waist circumference (WC), as well as how eating frequency is related to diet composition and lifestyle factors. A subsample (aged 47-68 years) of men (n 1355) and women (n 1654) from the Malmö Diet and Cancer cohort was used for the present cross-sectional study. The daily eating frequency was calculated based on the number of self-reported eating occasions during an ordinary day. Regression analysis and ANOVA examined the associations between eating frequency, BMI and WC, while adjusting for potential confounders. The energy percentage (E%) from carbohydrates as well as relative fibre intake (g/MJ) increased with higher eating frequency; while E% from fat, protein and alcohol decreased. A low daily eating frequency was associated with smoking, higher alcohol consumption, and lower leisure-time physical activity. Eating three or fewer meals per d was also associated with increased likelihood of general and central obesity in men when adjusting for total energy intake, lifestyle and dietary factors. However, results did not reach statistical significance among women. The present study suggests that a high daily eating frequency is associated with a healthy lifestyle and dietary pattern in both men and women, and a reduced likelihood of general and central obesity in men. There is a need for prospective studies investigating the association between eating frequency, diet and body composition.

Br J Nutr. 2010 May 26:1-9. [Epub ahead of print]
A high eating frequency is associated with an overall healthy lifestyle in middle-aged men and women and reduced likelihood of general and central obesity in men.
Holmbäck I, Ericson U, Gullberg B, Wirfält E.
Department of Clinical Sciences in Malmö, Lund University, Malmö, Sweden.

Abstract
PURPOSE: Slow-walk training combined with restricted leg muscular blood flow (KAATSU) produces muscle hypertrophy and strength gains in young men, which may lead to increased aerobic capacity and functional fitness. The purpose of this study was to investigate the effects of walk training combined with KAATSU on muscle size, strength, and functional ability, as well as aerobic capacity, in older participants. METHODS: A total of 19 active men and women, aged 60 to 78 years, were randomized into either a KAATSU-walk training group (n = 11, K-walk) or a nonexercising control group (n = 8, control). The K-walk group performed 20-minute treadmill walking (67 m/min), 5 days/wk for 6 weeks. RESULTS: Isometric (11%) and isokinetic (7%-16%) knee extension and flexion torques, muscle-bone cross-sectional area (5.8% and 5.1% for thigh and lower leg, respectively), as well as ultrasound-estimated skeletal muscle mass (6.0% and 10.7% for total and thigh, respectively) increased (P< .05) in the K-walk group but not in the control group. Functional ability also increased significantly only in the K-walk group (P < .05); however, there was no change in the estimated peak oxygen uptake(absolute and relative to body mass) for either group. CONCLUSION: The results of the current study indicate that 6 weeks of KAATSU-walk training did not simultaneously improve cardiovascular and muscular fitness of older participants. However, it significantly increased muscular size and strength as well as functional ability of active older men and women.

J Geriatr Phys Ther. 2010 Jan-Mar;33(1):34-40.
Effects of low-intensity walk training with restricted leg blood flow on muscle strength and aerobic capacity in older adults. Abe T, Sakamaki M, Fujita S, Ozaki H, Sugaya M, Sato Y, Nakajima T.
Department of Human and Engineered Environmental Studies, Graduate School of Frontier Sciences, The University of Tokyo, Kashiwa, Chiba, Japan. abe@k.u-tokyo.ac.jp

ABSTRACT - Different dietary proteins vary in their ability to influence satiety and reduce food intake. The present study compared the effects of four protein meals, whey, tuna, turkey and egg albumin, on postprandial glucose and insulin concentrations as well as on appetite measures and energy intake in twenty-two lean, healthy men. This was a randomised, cross-over design study where participants consumed four liquid test meals on separate occasions followed by the collection of regular blood samples (fasting, +30, 60, 90, 120, 180 and 240 min). They were then offered a buffet meal 4 h later. The blood glucose response after the consumption of the test meal, as an incremental area under the curve (AUC), was significantly lower with the whey meal than with the turkey (P < 0.023) and egg (P < 0.001) meals, but it was not lower than with the tuna meal (P < 0.34). The AUC blood insulin after the consumption of the test meal was significantly higher with the whey meal than with the tuna, turkey and egg meals (all P < 0.001). The AUC rating of hunger was significantly lower with the whey meal than with the tuna (P < 0.033), turkey (P < 0.001) and egg (P < 0.001) meals. Mean energy intake at the ad libitum meal was significantly lower (P < 0.001) with the whey meal than with the tuna, egg and turkey meals. There was a strong relationship between self-rated appetite, postprandial insulin response and energy intake at lunch. Whey protein meal produced a greater insulin response, reduced appetite and decreased ad libitum energy intake at a subsequent meal compared with the other protein meals, indicating a potential for appetite suppression and weight loss in overweight or obese individuals.

Reference

Br J Nutr. 2010 May 11:1-8. [Epub ahead of print] The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men.  Pal S, Ellis V. School of Public Health, Curtin Health Innovation Research Institute, ATN Centre for Metabolic Fitness, Curtin University of Technology, GPO Box U1987, Perth, WA 6845, Australia.

Study summary:
OBJECTIVE: We evaluated the efficacy of oral supplementation with milk whey proteins and modified starch (70%WPI:30%MS), on nutritional and functional parameters of patients with ALS. METHOD: A prospective randomized double-blind study was performed with 16 ALS patients, divided in two groups, the treatment group received (70%WPI:30%MS) and the control group received (maltodextrin). They underwent prospective nutritional and functional assessment for 4 months. RESULTS: Patients in the treatment group presented weight gain, increased body mass index (BMI), increased arm muscle area and circumference, higher albumin, white blood cell and total lymphocyte counts, and reduced creatine-kinase, aspartate aminotransferase and alanine aminotransferase. In the control group, biochemical parameters did not change, but weight and BMI declined. CONCLUSION: Our results indicate that the agglomerate 70%WPI:30%MS may be useful in the nutritional therapy of patients with ALS.

Arq Neuropsiquiatr. 2010 Apr;68(2):263-8.
Effect of nutritional supplementation with milk whey proteins in amyotrophic lateral sclerosis patients.
Silva LB, Mourão LF, Silva AA, Lima NM, Almeida SR, Franca MC Jr, Nucci A, Amaya-Farfán J.
Federal University of Alfenas, MG, Campinas SP, Brazil.

The purpose of this study was to investigate whether short-term amino acid supplementation could maintain a short-term net anabolic hormonal profile and decrease muscle cell damage during a period of high-intensity resistance training (overreaching), thereby enhancing recovery and decreasing the risk of injury and illness. Eight previously resistance trained males were randomly assigned to either a high branched chain amino acids (BCAA) or placebo group. Subjects consumed the supplement for 3 weeks before commencing a fourth week of supplementation with concomitant high-intensity total-body resistance training (overreaching) (3 x 6-8 repetitions maximum, 8 exercises). Blood was drawn prior to and after supplementation, then again after 2 and 4 days of training. Serum was analyzed for testosterone, cortisol, and creatine kinase. Serum testosterone levels were significantly higher (p < 0.001), and cortisol and creatine kinase levels were significantly lower (p < 0.001, and p = 0.004, respectively) in the BCAA group during and following resistance training. These findings suggest that short-term amino acid supplementation, which is high in BCAA, may produce a net anabolic hormonal profile while attenuating training-induced increases in muscle tissue damage. Athletes' nutrient intake, which periodically increases amino acid intake to reflect the increased need for recovery during periods of overreaching, may increase subsequent competitive performance while decreasing the risk of injury or illness.

Reference
J Strength Cond Res. 2010 Apr;24(4):1125-30.
Amino acid supplements and recovery from high-intensity resistance training.
Sharp CP, Pearson DR.
Department of Health and Human Performance, College of Charleston, Charleston, South Carolina, USA.

Did you know that Bee venom (Apis mellifera) has been used for the treatment of various chronic diseases, such as chronic inflammatory arthritis and chronic liver disease? Heck no I didn't. You learn something every day.   

Study Summary:
Alcohol consumption increases apoptosis of hepatocytes. Death of hepatocytes is a characteristic feature of chronic liver disease for various causes. Bee venom (Apis mellifera) has been traditionally used for the treatment of various chronic diseases, such as chronic inflammatory arthritis and chronic liver disease. However, the precise mechanism for bee venom in chronic liver disease is not still cleared. To assess the effects of bee venom in chronic liver disease, we investigated the potential role of the bee venom in the ethanol-induced hepatocyte apoptosis. Bee venom treatment inhibited the apoptotic cell morphology and increased the cell viability in ethanol-induced hepatocyte apoptosis. With ethanol treatment, bee venom-treated hepatocytes increased activity of Bcl-2 and Bcl-xL, reduced activity of Bax, Caspase and PARP. In conclusion, bee venom treatment in ethanol-induced hepatocyte apoptosis occurred through the regulation of Bcl family with subsequent inactivation of the Caspase and PARP. These results suggest that bee venom could be an effective agent to reduce ethanol-induced hepatocyte apoptosis.

Reference
Basic Clin Pharmacol Toxicol. 2010 Mar 4. [Epub ahead of print]
The Protective Effect of Bee Venom against Ethanol-Induced Hepatic Injury via Regulation of the Mitochondria-Related Apoptotic Pathway.
Kim KH, Kum YS, Park YY, Park JH, Kim SJ, Lee WR, Lee KG, Han SM, Park KK.
Department of Pathology, College of Medicine, Catholic University of Daegu, Daegu, Republic of Korea.

What's your momma say: don't read in a dark room and don't watch TV with your face 1 inch away from the screen! I'm not sure if momma was right about that, but she was right when she said that eating egg yolks and dark green leafy veggies is good for you. In fact, the lutein in egg yolks is damn good for your eye. Yes, check out this new study published online in the Archives of Ophthalmology that offers hope for the prevention of visual field loss in patients suffering from retinitis pigmentosa. http://www.npicenter.com/anm/templates/newsATemp.aspx?articleid=26897&zoneid=2

OBJECTIVE: To determine whether lutein supplementation will slow visual function decline in patients with retinitis pigmentosa receiving vitamin A. DESIGN: Randomized, controlled, double-masked trial of 225 nonsmoking patients, aged 18 to 60 years, evaluated over a 4-year interval. Patients received 12 mg of lutein or a control tablet daily. All were given 15,000 IU/d of vitamin A palmitate. Randomization took into account genetic type and baseline serum lutein level.
MAIN OUTCOME MEASURES: The primary outcome was the total point score for the Humphrey Field Analyzer (HFA) 30-2 program; pre-specified secondary outcomes were the total point scores for the 60-4 program and for the 30-2 and 60-4 programs combined, 30-Hz electroretinogram amplitude, and Early Treatment Diabetic Retinopathy Study acuity.

RESULTS: No significant difference in rate of decline was found between the lutein plus vitamin A and control plus vitamin A groups over a 4-year interval for the HFA 30-2 program. For the HFA 60-4 program, a decrease in mean rate of sensitivity loss was observed in the lutein plus vitamin A group (P = .05). Mean decline with the 60-4 program was slower among those with the highest serum lutein level or with the highest increase in macular pigment optical density at follow-up (P = .01 and P = .006, respectively). Those with the highest increase in macular pigment optical density also had the slowest decline in HFA 30-2 and 60-4 combined field sensitivity (P = .005). No significant toxic effects of lutein supplementation were observed.

CONCLUSION: Lutein supplementation of 12 mg/d slowed loss of mid-peripheral visual field on average among nonsmoking adults with retinitis pigmentosa taking vitamin A.(1)

Reference
1. Berson EL, Rosner B, Sandberg MA, et al. Clinical trial of lutein in patients with retinitis pigmentosa receiving vitamin A. Arch Ophthalmol. Apr;128(4):403-411.

That's right. Leucine is the king of the essential amino acids. "Leucine-rich amino acid mixture or proteins appeared more efficient than leucine alone to improve muscle mass and performance."

Abstract
PURPOSE OF REVIEW: Leucine does not only serve as a substrate for protein synthesis but is also recognized as a potent signal nutrient that regulates protein metabolism. Accordingly, leucine supplementation has been suggested to develop muscle mass or prevent protein loss in several conditions characterized by muscle protein wasting. In the present review, we reported the recent results related to the effect of dietary leucine or leucine-rich amino acid mixture and proteins on whole body composition. RECENT FINDINGS: Although recent studies corroborate that increasing plasma leucine concentration generally induces an increase in muscle protein synthesis, long-term dietary leucine supplementation has been poorly investigated. Chronic free leucine supplementation alone did not improve lean body or muscle mass during resistance training or in elderly, whereas it was able to limit the weight loss induced by malnutrition. Contradictory data were also reported concerning the effect of leucine supplementation for weight management in obese patients. Leucine-rich amino acid mixture or proteins appeared more efficient than leucine alone to improve muscle mass and performance, suggesting the efficacy of leucine depends nevertheless on the presence of other amino acids. SUMMARY: Until now, there is no evidence that chronic leucine supplementation is efficient in promoting muscle mass or preventing protein loss during catabolic states. Further studies are required to determine the duration and nutritional conditions of long-term leucine supplementation and to establish whether such nutritional interventions can help to prevent or treat muscle loss in various pathological or physiological conditions.

Reference
Curr Opin Clin Nutr Metab Care. 2010 May;13(3):265-70.
Long-term effects of leucine supplementation on body composition.
Balage M, Dardevet D.
INRA, UMR 1019 Nutrition Humaine, Saint Genès Champanelle, France.

Abstract
Previous studies have shown effects of high-protein diets, especially whey protein, on energy expenditure and satiety, yet a possible distinction between the effects of whey or alpha-lactalbumin has not been made. The present study assessed the effects of the addition of total whey protein (whey) or caseinomacropeptide-depleted alpha-lactalbumin-enriched whey protein (alpha-lac) to a breakfast yoghurt drink on energy expenditure and appetite suppression in human subjects. A total of eighteen females and seventeen males (aged 20.9 (sd 1.9) years; BMI 23.0 (sd 2.1) kg/m2) participated in an experiment with a randomised, three-arm, cross-over design where diet-induced energy expenditure, respiratory quotient and satiety were measured. Breakfasts were isoenergetic and subject-specific: a normal-protein (NP) breakfast consisting of whole milk (15, 47 and 38 % energy from protein, carbohydrate and fat, respectively), a high-protein (HP) breakfast with additional whey or a HP breakfast containing alpha-lac (41, 47 and 12 % energy from protein, carbohydrate and fat, respectively). Resting energy expenditure did not differ between the three conditions. HP breakfasts (area under the curve: whey, 217.1 (se 10.0) kJ x 4 h; alpha-lac, 234.3 (se 11.6) kJ x 4 h; P < 0.05) increased diet-induced thermogenesis more compared with a NP yoghurt at breakfast (179.7 (se 10.9) kJ x 4 h; P < 0.05). Hunger and desire to eat were significantly more suppressed after alpha-lac (hunger, - 6627 (se 823); desire to eat, - 6750 (se 805) mm visual analogue scale (VAS) x 4 h; P < 0.05) than after the whey HP breakfast (hunger, - 5448 (se 913); desire to eat, - 5070 (se 873) mm VAS x 4 h; P < 0.05). After the HP breakfasts, a positive protein balance occurred (alpha-lac, 0.35 (sd 0.18) MJ/4 h; whey, 0.37 (sd 0.20) MJ/4 h; P < 0.001); after the NP breakfast a positive fat balance occurred (1.03 (sd 0.29) MJ/4 h; P < 0.001). In conclusion, consumption of a breakfast yoghurt drink with added whey or alpha-lac increased energy expenditure, protein balance and decreased fat balance compared with a NP breakfast. The alpha-lac-enriched yoghurt drink suppressed hunger and the desire to eat more than the whey-enriched yoghurt drink.

Reference

Br J Nutr. 2010 Mar;103(5):775-80. Epub 2009 Oct 29.
Effects of a breakfast yoghurt, with additional total whey protein or caseinomacropeptide-depleted alpha-lactalbumin-enriched whey protein, on diet-induced thermogenesis and appetite suppression.
Hursel R, van der Zee L, Westerterp-Plantenga MS.
Department of Human Biology, The Nutrition and Toxicology Research Institute Maastricht (NUTRIM), Maastricht University, PO Box 616, 6200 MD Maastricht, The Netherlands. rick.hursel@hb.unimaas.nl