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