Branched-Chain Amino Acids Supplementation and Post-Exercise Recovery: An Overview of Systematic Reviews.

Objective: This overview of systematic reviews (OoSRs) aimed, firstly, to systematically review, summarize, and appraise the findings of published systematic reviews with or without meta-analyses that investigate the effects of branched-chain amino acids (BCAA) on post-exercise recovery of muscle damage biomarkers, muscle soreness, and muscle performance. The secondary objective was to re-analyze and standardize the results of meta-analyses using the random-effects Hartung-Knapp-Sidik-Jonkman (HKSJ) method.Methods: The methodological quality of the reviews was assessed using A Measurement Tool to Assess Systematic Reviews 2.We searched on five databases (i.e., PubMed, Web of Science, Scopus, SPORTDiscus, ProQuest) for systematic reviews with or without meta-analyses that investigated the effects of BCAA supplementation on the post-exercise recovery of muscle damage biomarkers, muscle soreness, and muscle performance.Results: Eleven systematic reviews (seven with meta-analyses) of individual studies were included. Evidence suggests BCAA ingestion attenuates creatine kinase (CK) levels (medium effects) and muscle soreness (small effects) immediately post-exercise and accelerates their recovery process, with trivial-to-large effects for CK levels and small-to-large effects for muscle soreness. BCAA supplementation has no effect on lactate dehydrogenase, myoglobin, and muscle performance recovery. The re-analyses with HKSJ method using the original data reported a slight change in results significance, concluding the same evidence as the original results. The major flaws found in the analyzed reviews were the absence of justification for excluding studies, and the lack of provision of sources of funding for primary studies and sources of conflict of interest and/or funding description.Conclusions: BCAA supplementation is an effective method to reduce post-exercise muscle damage biomarkers, particularly CK levels, and muscle soreness, with no effect on muscle performance. Future systematic reviews with/without meta-analyses, with greater methodological rigor, are needed.

This is the first overview of systematic reviews investigating the impact of BCAA supplementation on muscle damage biomarkers, muscle soreness, and muscle performance post-exercise recovery.BCAA supplementation reduces creatine kinase levels and muscle soreness, especially when consuming a high dose of BCAA longitudinally.BCAA supplementation has no effect on muscle performance post-exercise recovery.

Does Beetroot Supplementation Improve Performance in Combat Sports Athletes? A Systematic Review of Randomized Controlled Trials.

While studies on dietary nitrate (NO3-) supplementation and its impact on combat sports performance are increasing, finite conclusions from currently available investigations remain unclear. Thus, the present systematic review examined the acute and chronic ergogenic effect(s) of dietary nitrate intake from beetroot on different aspects of combat sports performance. A systematic search for randomized placebo-controlled studies investigating the effects of beetroot supplementation on combat sports outcomes was performed through Scopus, PubMed/MEDLINE, Web of Science, Scielo, Sport Discus, and Cochrane Library databases up to 2 January 2023. The different terms related to beetroot and to combat sports were connected in the search strategies using the Boolean operators 'AND' and 'OR'. A total of nine studies with good methodological quality (based on the Cochrane risk of bias tool) fulfilled the inclusion criteria. Seven studies used an acute supplementation strategy, while the other two studies utilized chronic supplementation. Findings showed beetroot intake may be an effective tool to improve oxidative metabolism and muscle force production (i.e., isokinetic and isometric) in combat sports athletes. However, these effects may depend on the population, intake duration, muscle group activated, and exercise type. Future studies are required to (1) understand the effects on female athletes and (2) elucidate the impacts of dosing protocols and specific exercise modalities for enhancing combat sports performance.

Acute Citrulline-Malate Supplementation Increases Total Work in Short Lower-Body Isokinetic Tasks for Recreationally Active Females During Menstruation.

ABSTRACT: Gills, JL, Spliker, B, Glenn, JM, Szymanski, D, Romer, B, Lu, H-C, and Gray, M. Acute citrulline-malate supplementation increases total work in short lower-body isokinetic tasks for recreationally active females during menstruation. J Strength Cond Res 37(6): 1225-1230, 2023-Citrulline-malate (CM) exhibits acute ergogenic benefits through nitric oxide production (NO) and augmentation of vasodilatory properties. Nitric oxide is upregulated by estrogen and may influence CM's ergogenic efficacy in women. Therefore, the objective of this study was to evaluate the acute effects of CM supplementation on lower-body isokinetic performance in recreationally active women. Nineteen women (23.5 ± 3.1 years; 164.8 ± 7.0 cm; 61.9 ± 27.4 kg; 28.8 ± 8.1% body fat) completed 2 randomized, double-blind, crossover trials consuming CM (8 g CM + 12 g dextrose) or placebo (12 g dextrose). For testing trials, subjects were in the menstruating portion of the follicular phase of their menstrual cycle. Subjects performed a 5-repetition isokinetic leg extension protocol (5RP) followed by a 50-repetition isokinetic leg extension protocol (50RP), 60 minutes after supplement consumption. Repeated measures analysis of variance analysis showed that CM significantly increased total work completed, relative total work, and total work during maximum repetition compared with placebo ( p < 0.05); but no significant performance differences existed between trials for peak torque production ( p = 0.14) for the 5RP. No significant differences were identified between trials for peak torque production ( p = 0.69 ) or total work ( p = 0.33) completed during the 50RP. CM increased total work completed during the 5RP, but provided no ergogenic benefit during the 50RP in recreationally active menstruating women. CM amplifies power-based resistance exercise performance in women during the follicular phase of the menstrual cycle, potentially because of depressed estrogen levels. Additional research is needed to identify timing efficacy of CM to increase sport performance during each phase of the menstrual cycle.

Acute Effects of Caffeine Supplementation on Physical Performance, Physiological Responses, Perceived Exertion, and Technical-Tactical Skills in Combat Sports: A Systematic Review and Meta-Analysis.

Although the effects of caffeine supplementation on combat sports performance have been extensively investigated, there is currently no consensus regarding its ergogenic benefits.This systematic review with meta-analysis aimed to summarize the studies investigating the effects of caffeine supplementation on different aspects of performance in combat sports and to quantitatively analyze the results of these studies to better understand the ergogenic effect of caffeine on combat sports outcomes. A systematic search for randomized placebo-controlled studies investigating the effects of caffeine supplementation on combat sports' performance was performed through Scopus, Pubmed, Web of Science and Cochrane Library databases up to 18 April 2022. Random-effects meta-analyses of standardized mean differences (Hedge's g) were performed to analyze the data. Twenty-six studies of good and excellent methodological quality (based on the Pedro scale) fulfilled the inclusion criteria. The meta-analysis results revealed caffeine has a small but evident effect size (ES) on handgrip strength (ES = 0.28; 95% CI: 0.04 to 0.52; p = 0.02), and total number of throws during the special judo fitness test (SJFT) (ES = 0.42; 95% CI: 0.06 to 0.78; p = 0.02). Regarding the physiological responses, caffeine increased blood lactate concentration ([La]) in anaerobic exercise (ES = 1.23; 95% CI: 0.29 to 2.18; p = 0.01) and simulated combat (ES = 0.91; 95% CI: 0.34 to 1.47; p = 0.002). For Heart Rate (HR), caffeine increased HR final (ES = 0.31; 95% CI: 0.11 to 0.52; p = 0.003), and HR 1min (ES = 0.20; 95% CI 0.004 to 0.40; p = 0.045). However, caffeine had no impact on the countermovement jump height, the SJFT index, the judogi strength-endurance test, the number and duration of offensive actions, HR at the end of the fight, and the rating of perceived exertion. Caffeine supplementation may be ergogenic for a range of combat sports aspects involving isometric strength, anaerobic power, reaction time, and anaerobic metabolism. However, supplementation effects might be ineffective under certain circumstances, indicating supplementation needs to take into account the performance metric in question prior to creating a dosing protocol.

Acute Inositol-Stabilized Arginine Silicate Improves Cognitive Outcomes in Healthy Adults.

Inositol-stabilized arginine silicate (ASI) is an ergogenic aid that upregulates nitric oxide. Acute ASI supplementation improves working memory and processing speed in young adults but there is a lack of data examining other cognitive tasks. Therefore, the purpose of this study was to examine acute ASI effects on young healthy adults by assessing multiple cognitive domains. Nineteen young adults (20.9 ± 3.2 years) completed this randomized, double-blind, crossover study consuming ASI (1.5 g ASI + 12 g dextrose) and placebo (12 g dextrose). The participants completed the Repeatable Battery for the Assessment of Neuropsychological Status (RBANS) and two digital cognitive assessments before consuming the supplement and then completed the same battery of tests 60 min post-supplementation. Repeated measures ANOVA demonstrated that ASI consumption significantly improved total RBANS and immediate memory scores compared to the placebo (p < 0.05). However, no significant differences were displayed between trials for other cognitive domains (p > 0.05). Acute ASI ingestion increased overall RBANS scores and immediate memory scores in young adults. More research is needed to examine the acute effects of ASI on other domains of cognition, in older populations, and its long-term effects on cognition.

Ramadan Observance Is Associated with Impaired Kung-Fu-Specific Decision-Making Skills.

The aim of the present study is to evaluate the effect of Ramadan observance (RAM) on decision-making in Kung-Fu athletes. Fourteen male Kung-Fu athletes (mean age = 19 ± 3 years) completed two test sessions: before Ramadan (BR) and at the end of Ramadan (ER). In the afternoon of each session (between 16:00 h and 18:00 h), participants completed: Epworth Sleepiness Scale (ESS), Profile of Mood States (POMS), and Pittsburg Sleep Quality Index (PSQI). Subjects also reported subjective fatigue, alertness, and concentration. Additionally, all participants performed video-based decision-making tasks (i.e., reaction time and decision-making). Results indicated that reaction time decreased by 30% at ER vs. BR (p < 0.01). However, decision-making decreased by 9.5% at ER vs. BR (p < 0.05). PSQI results indicated sleep quality score, sleep duration, and sleep efficiency were negatively affected at ER compared to BR (p < 0.05). ESS was higher at ER compared to BR (p < 0.05). In addition, fatigue scores, estimated by the POMS and current subjective feelings (i.e., fatigue, concentration, and alertness), were also negatively affected at ER compared to BR (p < 0.05). In conclusion, Ramadan observance was associated with an adverse effect on sleep and decision making, as well as feelings of fatigue, alertness, and concentration.

Acute citrulline malate supplementation improves upper- and lower-body submaximal weightlifting exercise performance in resistance-trained females.

PURPOSE: Citrulline malate (CM) is a nonessential amino acid that increases exercise performance in males. However, based on physiological differences between genders, these results cannot be extrapolated to females. Therefore, the purpose of this investigation was to evaluate effects of acute CM supplementation on upper- and lower-body weightlifting performance in resistance-trained females. METHODS: Fifteen females (23 ± 3 years) completed two randomized, double-blind trials consuming either CM (8 g dextrose + 8 g CM) or a placebo (8 g dextrose). One hour after supplement consumption, participants performed six sets each of upper- (i.e., bench press) and lower-body (i.e., leg press) exercises to failure at 80 % of previously established one-repetition maximum. Immediately after each set, repetitions completed, heart rate and rating of perceived exertion (RPE) were recorded. RESULTS: Repeated-measures analysis of variance indicated that subjects completed significantly (p = .045) more repetitions throughout upper-body exercise when consuming CM versus placebo (34.1 ± 5.7 vs. 32.9 ± 6.0, respectively). When consuming CM, similar significant (p = .03) improvements in total repetitions completed were observed for lower-body exercise (66.7 ± 30.5 vs. 55.13 ± 20.64, respectively). Overall RPE score was significantly lower (p = .02) in upper-body exercise when subjects consumed CM versus placebo (7.9 ± 0.3 and 8.6 ± 0.2, respectively). The supplement consumed exhibited no significant effects on heart rate at any time point. CONCLUSIONS: Acute CM supplementation in females increased upper- and lower-body resistance exercise performance and decreased RPE during upper-body exercise. These data indicate that athletes competing in sports with muscular endurance-based requirements may potentially improve performance by acutely supplementing CM.

Effects of 28-Day Beta-Alanine Supplementation on Isokinetic Exercise Performance and Body Composition in Female Masters Athletes.

Beta-alanine (BA) supplementation increases exercise performance due to increases in the intramuscular lactate buffer, carnosine. Females are more sensitive to these increases and results are further pronounced in trained individuals. Baseline intramuscular carnosine levels also naturally decrease with age; therefore, trained older females may experience augmented benefits from BA supplementation. However, the ability of BA to increase lower-body isokinetic strength (ISO) in female masters athletes (MA) is unknown. The purpose of this study was to examine the longitudinal effects of BA supplementation on ISO, handgrip strength (HG), and body composition in female MA cyclists. Twenty-two subjects participated in this double-blind randomized study. Subjects were randomized into 2 groups (placebo [PLA] = 8 g dextrose; BA = 800 mg + 8 g dextrose) and supplemented 4 times per day for 28 days. ISO, HG, and body composition were evaluated at baseline and at the same day/time each week over the 28-day intervention. No differences existed between groups at baseline or at the 7, 14, and 21 days time points for any variables (p > 0.05). When evaluating ISO (isokinetic) after 28 days, total work performed during the final third of the assessment (24.0 vs. -16.8% change) in flexion and average peak torque (5.4 vs. 2.9% change) in extension were significantly increased from baseline in BA compared with PLA (p ≤ 0.05). No differences existed for HG or body composition after supplementation. Twenty-eight days of BA supplementation increased peak torque and work completed, indicating BA improves lower-body exercise performance in female MA.

Effects of Acute Beta-Alanine Supplementation on Anaerobic Performance in Trained Female Cyclists.

Longitudinal beta-alanine (BA) supplementation can improve exercise performance in males through increases in carnosine; however, females experience greater relative increases in carnosine compared to males. This potentially allows females to benefit from acute BA doses; however, effects of an acute BA dose on performance in females remain unknown. The purpose of this investigation was to evaluate how an acute dose of 1.6 g BA affects anaerobic performance in female cyclists. Twelve females (age=26.6±1.3 y) volunteered to participate in this randomized, double-blind study. All participants completed two supplement trials: 1) Placebo=34 g dextrose and 2) BA=1.6 g BA + 34 g dextrose. Thirty-minutes after supplementation, participants performed three repeated Wingate cycling tests with 2 min of active rest after each. Fatigue index, mean power, and peak power were measured during each Wingate. Lactate, heart rate, and rating of perceived exertion (RPE) were measured at rest, immediately after each Wingate, and after each active rest period. RPE significantly decreased (p<0.001) immediately following Wingates 1 and 2 and after each 2-min rest period for the BA trials; however, no differences were observed immediately after Wingate 3 (p>0.05). No significant supplementation effect was observed for any performance or physiological variable (p>0.05 for all variables). Findings suggest that an acute dose of BA (1.6 g) decreases RPE during anaerobic power activities in trained female cyclists.