A 12-Week Randomized Double-Blind Placebo-Controlled Clinical Trial, Evaluating the Effect of Supplementation with a Spinach Extract on Skeletal Muscle Fitness in Adults Older Than 50 Years of Age.

The aim of a 12-week randomized double-blind placebo-controlled study was to assess the effect of daily supplementation with a natural extract of Spinacia oleracea L. (4 × 500 mg capsules/day; total 2 g per day) combined with a moderate-intensity training program (1 h session/3 times a week) on skeletal muscle fitness in adults over 50 years of age. Muscle strength assessed by isokinetic and isometric dynamometry improved significantly in the experimental (n = 23) and the placebo (n = 22) groups, but the magnitude of improvement was higher in the experimental group, with between-group differences in almost all variables, including isokinetic at 60° s-1 in knee extension, peak torque (p < 0.007); total work per repetition maximum (p < 0.009); isokinetic at 180°s-1 in knee extension, peak torque (p < 0.002); total work (p < 0.007); total work per repetition maximum (p < 0.005); average power (p < 0.027); isometric in knee extension, peak torque (p < 0.005); and average peak torque (p < 0.002). Similar findings were observed for muscle quality. Changes in quality of life (SF-36) were not found, except for improvements in the role physical (p < 0.023) and role emotional (p < 0.001) domains, likely as a result of the physical training sessions. A nutritional survey did not revealed changes in dietary habits. No adverse events were recorded. In subjects over 50 years of age, moderate-intensity strength training combined with daily supplementation for 12 weeks with a natural extract of Spinacia oleracea L. improved muscle-related variables and muscle quality. Maintaining muscle health is a key component of healthy aging.

Sixteen Weeks of Supplementation with a Nutritional Quantity of a Diversity of Polyphenols from Foodstuff Extracts Improves the Health-Related Quality of Life of Overweight and Obese Volunteers: A Randomized, Double-Blind, Parallel Clinical Trial.

Overweight and obesity adversely affect health-related quality of life (HRQOL) through day-to-day impairments of both mental and physical functioning. It is assumed that polyphenols within the Mediterranean diet may contribute to improving HRQOL. This investigation aimed at studying the effects of a polyphenol-rich ingredient on HRQOL in overweight and obese but otherwise healthy individuals. A randomized, double-blind, placebo-controlled study including 72 volunteers was conducted. Subjects were randomly assigned to receive for a 16-week period either 900 mg/day of the supplement or a placebo. Dietary recommendations were individually determined and intakes were recorded. Daily physical mobility was also monitored. Improvement of HRQOL was set as the primary outcome and assessed at baseline and at the end of the investigation using the Short-Form 36 (SF-36) health survey. Body composition was analyzed using dual-energy X-ray absorptiometry (DXA). Physical activity was calculated using the International Physical Activity Questionnaire (IPAQ). After 16 weeks, despite there being no adherence to the Mediterranean Diet Serving Score (MDSS), supplemented individuals experienced significant HRQOL improvement (+5.3%; p = 0.001), including enhanced perceived physical (+11.2%; p = 0.002) and mental health (+4.1%; p = 0.021) components, with bodily pain, vitality, and general health being the greatest contributors. Body fat mass significantly decreased (-1.2 kg; p = 0.033), mainly within the trunk area (-1.0 kg; p = 0.002). Engagement in physical activity significantly increased (+1308 Met-min (Metabolic Equivalent Task minutes)/week; p = 0.050). Hence, chronic supplementation with nutritional diversity and dosing of a Mediterranean diet-inspired, polyphenol-rich ingredient resulted in significant amelioration in both perceived physical and mental health, concomitant with the improvement of body composition, in healthy subjects with excessive adiposity.

Effect of Supplements on Endurance Exercise in the Older Population: Systematic Review.

BACKGROUND: Ageing is associated with changes of physical and physiological parameters, but there is evidence that regular physical activity could minimize these effects. Additionally, the older population presents a great risk of suboptimal nutrition. Therefore, the purpose of this study was to review the evidence of nutritional strategies and endurance exercises in the older population. METHODS: A systematic review was performed based on the preferred reporting items for systematic reviews and meta-analysis (PRISMA) statement. The search was carried out in three different databases: PubMed, Web of Science, and SPORTDiscus. RESULTS: Eight studies were included in the present review. The use of caffeine and beta-alanine supplementation with proteins have been found to be beneficial in both sexes. In older women, a balanced diet, an increase in protein, supplementation with beta hydroxy methyl butyrate, and supplementation with sodium bicarbonate have been favorable. However, no benefit has been seen in older men with sodium bicarbonate or ubiquinone supplementation. Nevertheless, the use of supplements should be prescribed according to individual characteristics and physical activity. CONCLUSIONS: Caffeine and high protein supplement with beta-alanine may provide positive effects in the older population. In addition, in older women, bicarbonate supplementation and beta-hydroxyethyl butyrate (HMB), lysine, and arginine supplementation have shown positive effects on exercise performance.

Biochemical, physiological, and performance response of a functional watermelon juice enriched in L-citrulline during a half-marathon race.

Background: Watermelon is a rich natural source of l-citrulline. This non-essential amino acid increases exercise performance. Objective: Evaluate the effect of Fashion watermelon juice enriched in l-citrulline (CWJ) (3.45 g per 500 mL) in physical performance and biochemical markers after a half-marathon race. Design: A randomised, double blind, crossover design where 2 h after drinking 500 mL of CWJ or placebo (PLA, beverage without l-citrulline) amateur male runners performed two half-marathon races. Jump height, heart rate and rating of perceived exertion were evaluated before and after the races. Moreover, muscle soreness and plasma markers of muscle damage and metabolism were evaluated for 72 h after the races. Results: Muscle soreness perception was significantly lower from 24 to 72 h after the race with CWJ beverage. Immediately after the races, runners under CWJ condition showed plasma lactate and glucose concentrations significantly lower and higher lactate dehydrogenase and l-arginine concentration than runners under PLA. A maintenance of jump heights after the races under CWJ supplementation was found, decreasing significantly with PLA. Conclusion: A single Fashion watermelon juice enriched in l-citrulline dose diminished muscle soreness perception from 24 to 72 h after the race and maintained lower concentrations of plasma lactate after an exhausting exercise.

Suplementación con bromelina en el daño muscular producido durante el ejercicio físico excéntrico. Estudio Bromesport / Bromelain supplementation on muscle damage produced during the eccentric exercise. Bromesport study

Introducción: Este estudio examina los efectos de la suplementación con bromelina sobre marcadores de daño muscular anátomoestructurales (edema intersticial), biológicos y funcionales de fuerza, provocado mediante un ejercicio físico con componente excéntrico, intensificado en algunos grupos con una suplementación de oclusión vascular. El objetivo es evaluar si la bromelina es útil para disminuir la clínica asociada con el DOMS y facilitar la recuperación de la fuerza muscular tras un trabajo excéntrico. Material y métodos: Estudio piloto, diseño cuasi-experimental multicéntrico, aleatorio, a doble ciego, paralelo, controlado con placebo. Se seleccionaron voluntarios sanos varones, repartidos aleatoriamente en los siguientes grupos: Sin oclusión Suplementado con Bromelina (GES), y Placebo (GEP), con Oclusión Suplementado con Bromelina (GEOS) y Placebo (GEOP). En todos los sujetos se evaluó el dolor muscular, fuerza explosiva (squat jump y counter movement jump), signos biológicos de citolisis (creatin fosfo-quinasa, lactato-deshidrogenasa y creatinina), y edema intersticial global y segmentario. Los tests se realizaron justo antes (T1), inmediatamente después del ejercicio excéntrico (T2), a las 24h (T3), 48h (T4) y 72h (T5).Los sujetos del grupo suplementado recibieron extracto de 50 mg, Rottapharm, SL), (100 mg, 30 minutos previos a la realización del ejercicio y 50 mg al finalizar la sesión), mientras que el otro grupo, recibió placebo, ambos en forma de comprimidos. Resultados y conclusiones: Se analizaron 45 varones sanos de edad (20,49±1,70). La suplementación con bromelina es eficaz para disminuir el dolor asociado al DOMS en todas las fases, especialmente a las 48 horas post-lesión favoreciendo una disminución más rápida del dolor. Previene y neutraliza el edema intramuscular agudo producido en la realización de un ejercicio con componente excéntrico. Disminuye la pérdida precoz de la fuerza explosiva elástica tras la realización de un trabajo excéntrico acelerando la reparación tisular tras la lesión. Estos resultados demuestran que la suplementación con bromelina previene la citolisis precoz, favoreciendo así la regeneración en fases muy tempranas de la lesión muscular y manteniendo su efecto en la fase inflamatoria de la lesión. Todo esto permite mejorar la recuperación muscular y disminuir las lesiones relacionadas con el trabajo físico con componente excéntrico (AU)

Introduction: This study examines the effects of bromelain supplementation on anatomical-structural (interstitial edema), biological and functional features of strength markers of muscle damage, caused by physical exercise with eccentric component, intensified in some groups with a supplementation of vascular occlusion. The objective is to assess whether bromelain is helpful to reduce the clinic associated with DOMS and facilitate the recovery of muscles trength after eccentric work. Material and methods: A pilot study, quasi-experimental multicenter, randomized, double-blind, parallel, placebo controlled trial. We selected healthy male volunteers, randomly divided into the following groups: No occlusion Supplemented with bromelain (GES) and Placebo (GEP), with occlusion Supplemented with bromelain(GEOS) and Placebo (GEOP). In all subjects was assessed muscle pain, explosive strength (squat jump and counter movement jump), biological signs of cytolysis (creatinfosfo kinase, lactate dehydrogenase and creatinine), and global and segmental interstitial edema. The tests were performed just before (T1), immediately after eccentric exercise (T2), at 24h (T3), 48h (T4) and 72 h (T5). Subjects in the supplemented group received bromelain extract (50mg Fortilase, Rottapharm, SL), (100 mg, 30 minuts prior to exercise and 50 mg at the end of the session), while the other group received placebo, both in the form of tablets. Results and conclusions: Forty-four healthy older men (20.49±1.70) were analyzed. The supplementation with bromelain is effective in reducing the pain associated with DOMS at all stages, especially at 48 hours post-injury favoring a faster decrease in pain. Prevents and neutralizes acute intramuscular edema occurred in the execution of an eccentric exercise component. Decreases the loss of explosive strength after the completion of a job eccentric work accelerating tissue repair after the injury. These results demonstrate that bromelain supplementation preventsearly cytolysis, thus promoting regeneration in very early stages of muscle injury and maintaining its effect in the inflammatory phase of injury. All this allows to improve muscle recovery and reduce injuries related to physical work with eccentric component (AU)

Efectos fisiológicos inducidos por los programas de hipoxia intermitente / Physiological effects induced by intermittent hypoxia programs

Entre las estrategias de entrenamiento en condiciones de altitud simulada más utilizadas, destaca la exposición a hipoxia intermitente (IHE),la cual se aplica mediante la estancia pasiva en habitaciones con ambiente hipóxico o a través de la respiración de aire con menos concentración de O2, junto con el método denominado entrenamiento en hipoxia intermitente (IHT), que consiste en llevar a cabo sesiones de entrenamiento en condiciones de hipoxia(1) .Los efectos de los programas de exposición y entrenamiento en hipoxia intermitente se relacionan con un incremento de la eritropoyesis, una mejora de parámetros fisiológicos relacionados con el rendimiento aeróbico como el umbral anaeróbico o el consumo máximo de oxígeno y un incremento del rendimiento anaeróbico. Tal como observamos en la literatura, los programas IHT parecen ser mucho más beneficiosos que los de IHE para incrementar el rendimiento deportivo, ya que se observa una mejora del rendimiento deportivo con entrenamientos de alta intensidad en hipoxia (aproximadamente en la zona del umbral anaeróbico) debido al incremento de la eficiencia mitocondrial y de la regulación del pH y del lactato(2). Fundamentalmente esto se debe a que el ejercicio intenso en hipoxia juega un rol importante en las adaptaciones moleculares del tejido muscular, si bien, en este campo de investigación aun hay preguntas básicas que deben ser contestadas(3) (AU)

Between simulated altitude conditions strategies for training used, highlights the exposure to intermittent hypoxia (IHE), which is implemented through the passive stay in rooms with hypoxic ambient or by breathing air with a lower concentration of O2 and the method called intermittent hypoxic training (IHT), which is doing by hypoxia training sessions(1).The effects of exposure and training programs in intermittent hypoxia are associated with increase derythropoiesis, an improvement of physiological parameters related to aerobic performance as anaerobic threshold or maximum oxygen consumption and increased anaerobic performance. As noted in the literature, IHT programs appear to be much more beneficial than IHE to improve athletic performance as it is an improvement of athletic performance with high-intensity training in hypoxia (approximately the area of anaerobic threshold) due to increased mitochondrial efficiency and pH regulation and lactate(2), this is due mainly to intense exercise in hypoxia plays an important role in molecular adaptations of musclet issue, although in this field of research there are still basic questions to be answered(3) (AU)