Supplement Round Up
Little blue friend
Viagra, the little blue pill, helps you exercise; and I’m sure you’re thinking of the horizontal tango, right? Okay, maybe I was too. But it does help you with ‘real’ exercise! In a recent study, 16 healthy subjects were included in a randomized, double-blind, placebo-controlled, cross-over study on the effects of 50-mg sildenafil (Viagra®)on echocardiographic indexes of the pulmonary circulation and on cardiopulmonary cycle exercise in normoxia (i.e. normal oxygen levels), in acute normobaric hypoxia (fraction of inspired O2, 0.1), and then again after 2 weeks of acclimatization at 5000 meters on Mount Chimborazo (Ecuador). In normoxia (normal oxygen levels), sildenafil had no effect on maximum VO2 or O2 saturation. In acute hypoxia (low concentrations of oxygen), sildenafil increased max oxygen uptake from 27 to 32 mL/min/kg and O2 saturation from 62% to 68%. Thus, the little blue pill increases exercise capacity in acute normobaric hypoxia and that this is explained by improved arterial oxygenation, rather than by a decrease in right ventricular afterload.1 Or in English, this stuff helps you perform when you got low levels of oxygen. So if I hold my breathing during…oh, never mind.
Supplements are good for the older set too
Scientists evaluated the response of various muscle- and bone-adaptation parameters to 24 weeks of strength training in healthy, early postmenopausal women when a nutrient supplement (protein, carbohydrate, calcium, and vitamin D) or a placebo supplement (a minimum of energy) was ingested immediately following each training session. Ya see, nutrient timing for old women too! At inclusion, each woman was randomly and double-blindedly assigned to a nutrient group (NUT) or a placebo group (CON). NUT improved concentric and isokinetic muscle strength from 6 to 24 weeks by 9% whereas CON showed no change. Only NUT improved lean body mass over the 24 weeks. So here you have proof that taking a dietary supplement results in superior improvements in muscle mass, muscle strength, femoral neck bone mineral density, and bone formation during 24 weeks of strength training. The observed differences following such a short intervention emphasize the significance of post-exercise nutrient supply on musculoskeletal maintenance.2 This contributes to an ever growing body of evidence showing the utility of dietary supplements.
Add protein to carbs – it works even better
Scientists looked at the impact of protein co-ingestion with carbohydrate on muscle protein synthesis (i.e. muscle protein gain) during resistance type exercise. Ten healthy males were studied in the evening after consuming a standardized diet throughout the day. Subjects participated in 2 experiments, in which they ingested either carbohydrate or carbohydrate with protein during a 2hour resistance exercise session. Subjects received a bolus of test drink prior to and every 15 min during exercise. What happened? Protein co-ingestion lowered whole-body protein breakdown rates by 8.4% compared to the ingestion of carbohydrate only, and augmented protein oxidation and synthesis rates by 77and 33%, respectively. As a consequence, whole-body net protein balance was negative in CHO, whereas a positive net balance was achieved following the CHO+PRO treatment. In accordance, mixed muscle protein fractional synthetic rate was 49% higher following protein co-ingestion in CHO+PRO vs CHO treatment, respectively. So even in a fed state, protein co-ingestion stimulates whole-body and muscle protein synthesis rates during resistance type exercise.3 One of Antonio’s rules of sports nutrition – NEVER decrease protein intake.
Whey protein for muscle mass
Scientists studied the effects of consuming whey protein on skeletal muscle protein turnover in the post-exercise period. Eight healthy resistance-trained young men participated in a double-blind randomized crossover trial in which they performed a unilateral leg resistance exercise workout (EX: 4 sets of knee extensions and 4 sets of leg press; 8-10 repetitions/set; 80% of maximal), such that one leg was not exercised and acted as a rested (RE) comparator. After exercise, subjects consumed either an isoenergetic (same calories) whey protein plus carbohydrate beverage (WHEY: 10 g protein and 21 g fructose) or a carbohydrate-only beverage (CHO: 21 g fructose and 10 g maltodextran). They found the following: a small dose (10 g) of whey protein with carbohydrate (21 g) can stimulate a rise in muscle protein synthesis after resistance exercise in trained young men that would be supportive of a positive net protein balance, which, over time, would lead to hypertrophy.4 Carbs alone? They suck.
References
1. Faoro V, Lamotte M, Deboeck G, et al. Effects of sildenafil on exercise capacity in hypoxic normal subjects. High Alt Med Biol. Summer 2007;8(2):155-163.
2. Holm L, Olesen JL, Matsumoto K, et al. Protein-containing nutrient supplementation following strength training enhances the effect on muscle mass, strength and bone formation in postmenopausal women. J Appl Physiol. May 8 2008.
3. Beelen M, Koopman R, Gijsen AP, et al. Protein co-ingestion stimulates muscle protein synthesis during resistance type exercise. Am J Physiol Endocrinol Metab. Apr 22 2008.
4. Tang JE, Manolakos JJ, Kujbida GW, Lysecki PJ, Moore DR, Phillips SM. Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men. Appl Physiol Nutr Metab. Dec 2007;32(6):1132-1138.
