Glycoprotein Matrix Zinc Exhibits Improved Absorption: A Randomized Crossover Trial.

Biotransformation of minerals via glycosylation by microorganisms such as yeast and/or probiotics yields nutrients bound to a food matrix, resulting in increased bioavailability. The purpose of this study was to compare the effects of glycoprotein matrix-bound zinc (GPM) on absorption compared to inorganic zinc oxide. Sixteen participants ingested 11 mg of zinc as either GPM™ Soy-Free Zinc (GPM, Ashland, Kearny, NJ, USA) or zinc oxide (USP). Blood samples were taken at 0 (i.e., baseline), 30, 60, 90, 120, 180, 240, 300, 360, 420, and 480 min post-ingestion. GPM zinc concentrations were significantly higher at 120 min (p = 0.02; 12.4 ± 5.1 mcg/dL), 180 min (p = 0.002; 16.8 ± 5.1 mcg/dL), and 240 min (p = 0.007; 14.6 ± 5.1 mcg/dL) in comparison to USP zinc oxide. In addition, GPM zinc significantly increased iAUC by 40% (5840 ± 2684 vs. 4183 ± 1132 mcg/dL * 480 min, p = 0.02), and Cmax values were 10% higher in GPM compared to USP (148 ± 21 mcg/dL vs. 135 ± 17.5 mcg/dL, p = 0.08). Tmax was 12% slower in GPM compared to USP (112.5 ± 38.7 min vs. 127.5 ± 43.1 min); however, differences in Tmax failed to reach statistical significance (p = 0.28). Zinc bound to a glycoprotein matrix significantly increased absorption compared to zinc oxide.

The Effects of Two Servings of a Thermogenic Supplement on Metabolism, Hemodynamic Variables, and Mood State Outcomes in Young Overweight Adults.

Introduction We examined if acute ingestion of a novel thermogenic supplement influences resting energy expenditure (REE), mood, and hemodynamic function. Methods Forty-six adults completed this randomized, placebo-controlled, double-blind, crossover study. Participants underwent two conditions: placebo (PL) and treatment (TX) containing 300 mg of caffeine and 3 g of acetyl-L-carnitine. REE, systolic blood pressure (SBP), diastolic blood pressure (DBP), heart rate (HR), and mood states were assessed at baseline and 30, 60, and 120 minutes post-ingestion. Data were analyzed using repeated measures analysis of variance. Results A significant condition-by-time interaction was observed for REE. At the 30-, 60-, and 120-minute post-ingestion timepoints, REE was 202 ± 26, 238 ± 40, and 209 ± 29 kcal/d greater in the TX condition compared to PL. No significant differences were observed for SBP and HR but a significant interaction indicated that DBP was elevated at 30 minutes in the TX vs. PL, though values remained within normal ranges. Significant interactions were observed for perceived alertness, concentration, energy, and focus, with increases in TX. Conclusion These data provide evidence that acute consumption of the thermogenic dietary supplement OxyShred (EHPlabs, Salt Lake City, Utah, USA) stimulates increases in REE that are sustained for ≥ two hours, along with increasing perceived alertness, concentration, energy, and focus. Changes in hemodynamic function are minimal and within normal ranges.

Chronic Thermogenic Dietary Supplement Consumption: Effects on Body Composition, Anthropometrics, and Metabolism.

Multi-ingredient thermogenic supplements can acutely increase resting energy expenditure (REE) and subjective energy. However, less is understood about the effects of chronic consumption on body composition, metabolism, and subjective variables such as mood, sleep quality, and eating behaviors. Fifty-two healthy, exercise-trained participants (50% female; mean ± SD age: 23.5 ± 3.0 years; body fat percentage: 27.3 ± 8.0%) were randomized 2:2:1 to take a whey protein supplement alone (PRO; n = 20), in combination with a thermogenic supplement (PRO + FB; n = 19), or no supplement at all (CON; n = 13) for four weeks. Body composition, anthropometric, metabolic, hemodynamic, and subjective outcomes were collected before and after the intervention. Greater changes in REE occurred in PRO + FB as compared to CON (111.2 kcal/d, 95% CI 2.4 to 219.9 kcal/d, p = 0.04), without significant differences between PRO and CON (42.7 kcal/d, 95% CI -65.0 to 150.3 kcal/d, p = 0.61) or between PRO + FB and PRO (68.5 kcal/d, 95% CI -28.3, 165.3, p = 0.21). No changes in hemodynamic outcomes (blood pressure and heart rate) were observed. In exercising adults, four weeks of supplementation with protein and a multi-ingredient thermogenic product maintained fasted REE as compared to no supplementation, for which a decrease in REE was observed, without differential effects on body composition, anthropometrics, or subjective variables.

Effects of a ready-to-drink thermogenic beverage on resting energy expenditure, hemodynamic function, and subjective outcomes.

BACKGROUND: Thermogenic supplements are often consumed by individuals seeking to improve energy levels and reduce body fat. These supplements are sold in powdered or ready-to-drink (RTD) forms and consist of a blend of ingredients such as caffeine, green tea extract, and other botanical compounds. While there is evidence that thermogenic supplements can positively affect resting energy expenditure (REE), the effect varies based on the combination of active ingredients. Additionally, there is some concern that thermogenic supplements may cause unwanted side effects on hemodynamic variables, like heart rate (HR) and blood pressure (BP). Therefore, further investigation into the efficacy and safety of commercially available products is warranted. METHODS: Twenty-eight individuals (14 F, 14 M; age: 23.3 ± 3.9 yrs; height: 169.4 ± 8.6 cm; body mass: 73.3 ± 13.1 kg) completed two visits in a randomized, double-blind, crossover fashion. Each visit began with baseline REE, HR, and BP assessments, which were followed by ingestion of an active RTD thermogenic beverage (RTD; OxyShred Ultra Energy) or placebo (PL). Assessments were repeated at the intervals of 35-50- and 85-100-minutes post-ingestion. In addition, subjective outcomes of energy, focus, concentration, alertness, and mood were collected five times throughout each visit. Repeated-measures analysis of variance was performed with condition and time specified as within-subjects factors and sex and resistance training (RT) status as between-subjects factors. Statistical significance was accepted at p < 0.05. RESULTS: A significant condition × time interaction was observed for REE (p < 0.001). Higher REE values were demonstrated at 35-50 min (0.08 ± 0.02 kcal/min; p = 0.001; 5.2% difference) and 85-100 min (0.08 ± 0.02 kcal/min; p = 0.001; 5.5% difference) after RTD ingestion as compared to PL. No significant condition × time interactions were observed for respiratory quotient, HR, or BP. Condition main effects indicated lower HR (3.0 ± 0.9 bpm; p = 0.003), higher SBP (3.5 ± 1.1 mm Hg; p = 0.003) and higher DBP (3.5 ± 0.9 mm Hg; p < 0.001) in RTD as compared to PL, irrespective of time. Condition × time interactions were observed for all subjective outcomes (p ≤ 0.02). Post hoc tests indicated statistically significant benefits of the RTD over PL for energy, focus, concentration, and alertness, without significant differences for mood after correction for multiple comparisons. Sex and RT status were not involved in interactions for any outcomes, except for a Sex × RT status interaction for energy, indicating higher energy ratings in non-resistance-trained vs. resistance-trained males. CONCLUSIONS: These data suggest that acute ingestion of a thermogenic RTD beverage significantly increases REE, and this elevated caloric expenditure is sustained for at least 100 minutes following ingestion. Furthermore, the RTD beverage increased measures of energy, focus, concentration, and alertness as compared to placebo. While minor differences in hemodynamic variables were observed between conditions, all values stayed within normal ranges. Individuals aiming to increase energy expenditure may benefit from acute ingestion of an RTD thermogenic supplement.

The effects of a thermogenic supplement on metabolic and hemodynamic variables and subjective mood states.

BACKGROUND: Thermogenic supplements are widely used in the general population to support attempted fat loss; however, the efficacy and safety of these supplements are questioned. PURPOSE: To determine whether a thermogenic supplement affects metabolic rate, hemodynamic responses, and mood states. METHODS: In a randomized double-blind crossover design, 23 females (22.2 ± 3.5 years; 164.8 ± 6.4 cm; 73.5 ± 6.9 kg) who were moderate caffeine consumers (<150 mg/day) reported to the lab after a 12 h fast for baseline assessments of resting energy expenditure (REE) via indirect calorimetry, heart rate (HR), blood pressure (SBP and DBP), blood variables, and hunger, satiety, and mood states. Thereafter, subjects ingested the assigned treatment (active treatment containing caffeine, micronutrients, and phytochemicals [TR] or placebo [PL]). All variables were reassessed at 30-, 60-, 120-, and 180 min post-ingestion. Subjects repeated the same protocol with ingestion of the opposite treatment on a separate day. All data were analyzed using a 2 × 5 ANOVA with repeated measures and significance was accepted a priori at p < 0.05. RESULTS: In the TR group, mean increases in REE of 121 to 166 kcal/d were observed at 30-, 60-, and 180 min post-ingestion (p < 0.01 for all). PL group mean decreases in REE of 72 to 91 kcal/day were observed at 60-, 120-, and 180 min (p < 0.05 for all). Respiratory quotient decreased at 120 and 180 min in both treatments. Slight increases in SBP of 3-4 mmHg were observed at 30, 120, and 180 min (p < 0.05 for all) post-ingestion of TR, while no effects were observed for DBP. Observed increases in SBP were within normal blood pressure ranges. TR decreased subjective fatigue with no other significant changes in mood states. Glycerol was maintained in TR, while there was a decrease at 30, 60, and 180 min (p < 0.05 for all) post-ingestion of PLA. Free fatty acids increased in TR at 60 and 180 min (p < 0.05) post-ingestion as well as a significant difference between treatments at 30 min post-ingestion indicating greater circulating free fatty acids levels in TR vs. PL (p < 0.01). CONCLUSION: These findings indicate that ingestion of a specific thermogenic supplement formulation produces a sustained increase in metabolic rate and caloric expenditure and reduces fatigue over 3 h without producing adverse hemodynamic responses.

Influence of Upper-Extremity and Lower-Extremity Resistance Exercise on Segmental Body Composition and Body Fluid Estimates.

ABSTRACT: Rodriguez, C, Florez, CM, Prather, J, Zaragoza, J, Tinnin, M, Brennan, KL, Taylor, L, and Tinsley, GM. Influence of upper-extremity and lower-extremity resistance exercise on segmental body composition and body fluid estimates. J Strength Cond Res 37(5): 1042-1051, 2023-The purpose of this analysis was to determine if acute, localized resistance exercise (RE) artificially influences total and regional estimates of body composition from dual-energy X-ray absorptiometry (DXA) and bioelectrical impedance analysis (BIA). Recreationally active male ( n = 14) and female ( n = 18) subjects completed 3 testing visits: rest (R), upper-extremity RE (U), and lower-extremity RE (L). Dual-energy X-ray absorptiometry scans were completed before exercise and 60 minutes after exercise. Bioelectrical impedance analysis was completed immediately before and after exercise and at 15, 30, and 60 minutes after exercise. Subjects were not allowed to intake fluid during the exercise session or during the postexercise assessment period. The effects of the acute RE session on DXA and BIA estimates were analyzed using linear mixed-effects models with a random intercept for subject. Condition by time interactions were observed for most BIA outcomes. Relative to the reference model (i.e., R condition at baseline), total body water and fat-free mass estimates were, on average, approximately 1 and approximately 1.2 kg higher, in the U condition. In contrast, lower-extremity RE exerted little or no impact on most BIA variables. Some DXA estimates exhibited time main effects, but the magnitude of changes was negligible. An acute bout of localized RE, particularly upper-extremity RE, can artificially influence BIA body fluid and composition estimates, whereas DXA may be robust to the acute biological error introduced by RE. Although body composition assessments should ideally be conducted under standardized conditions, DXA may be suitable in less standardized situations. In addition, BIA is differentially influenced by upper-extremity and lower-extremity resistance exercise.

Offseason Body Composition Changes Detected by Dual-Energy X-ray Absorptiometry versus Multifrequency Bioelectrical Impedance Analysis in Collegiate American Football Athletes.

Tracking changes in body composition may provide key information about the effectiveness of training programs for athletes. This study reports on the agreement between bioelectrical impedance analysis (BIA) and dual-energy X-ray absorptiometry (DXA) for tracking body composition changes during a seven-week offseason training program in 29 NCAA collegiate American football players. Body composition in subjects (mean ± SD; age: 19.7 ± 1.5 y; height: 179.8 ± 6.6 cm; body mass (BM: 96.1 ± 12.6 kg; DXA body fat: 20.9 ± 4.4%) was estimated using BIA (InBody 770) and DXA (Hologic Horizon) before and after the training intervention. Repeated measures ANOVA and post hoc comparisons were performed. Longitudinal agreement between methods was also examined by concordance correlation coefficient (CCC) and Bland-Altman analysis alongside linear regression to identify bias. Significant method by time interactions were observed for BM (DXA: 1.1 ± 2.4 kg; BIA: 1.4 ± 2.5 kg; p < 0.03), arms fat-free mass (FFM) (DXA: 0.4 ± 0.5 kg; BIA: 0.2 ± 0.4 kg; p < 0.03), and legs FFM (DXA: 0.6 ± 1.1 kg; BIA: 0.1 ± 0.6 kg; p < 0.01). Post hoc comparisons indicated that DXA-but not BIA-detected increases in FFM of the arms and legs. Time main effects, but no method by time interactions, were observed for total FFM (DXA: 1.6 ± 1.9 kg; BIA: 1.2 ± 2.1 kg; p = 0.004) and trunk FFM (DXA: 0.7 ± 1.3 kg; BIA: 0.5 ± 1.0 kg; p = 0.02). Changes in total BM (CCC = 0.96), FFM (CCC = 0.49), and fat mass (CCC = 0.50) were significantly correlated between BIA and DXA. DXA and BIA may similarly track increases in whole-body FFM in American collegiate football players; however, BIA may possess less sensitivity in detecting segmental FFM increases, particularly in the appendages.

Probiotic Administration Increases Amino Acid Absorption from Plant Protein: a Placebo-Controlled, Randomized, Double-Blind, Multicenter, Crossover Study.

The fate of dietary protein in the gut is determined by microbial and host digestion and utilization. Fermentation of proteins generates bioactive molecules that have wide-ranging health effects on the host. The type of protein can affect amino acid absorption, with animal proteins generally being more efficiently absorbed compared with plant proteins. In contrast to animal proteins, most plant proteins, such as pea protein, are incomplete proteins. Pea protein is low in methionine and contains lower amounts of branched-chain amino acids (BCAAs), which play a crucial role in muscle health. We hypothesized that probiotic supplementation results in favorable changes in the gut microbiota, aiding the absorption of amino acids from plant proteins by the host. Fifteen physically active men (24.2 ± 5.0 years; 85.3 ± 12.9 kg; 178.0 ± 7.6 cm; 16.7 ± 5.8% body fat) co-ingested 20 g of pea protein with either AminoAlta™, a multi-strain probiotic (5 billion CFU L. paracasei LP-DG® (CNCM I-1572) plus 5 billion CFU L. paracasei LPC-S01 (DSM 26760), SOFAR S.p.A., Italy) or a placebo for 2 weeks in a randomized, double-blind, crossover design, separated by a 4-week washout period. Blood samples were taken at baseline and at 30-, 60-, 120-, and 180-min post-ingestion and analyzed for amino acid content. Probiotic administration significantly increased methionine, histidine, valine, leucine, isoleucine, tyrosine, total BCAA, and total EAA maximum concentrations (Cmax) and AUC without significantly changing the time to reach maximum concentrations. Probiotic supplementation can be an important nutritional strategy to improve post-prandial changes in blood amino acids and to overcome compositional shortcomings of plant proteins. ClinicalTrials.gov Identifier: ISRCTN38903788.

Effects of acute caffeine, theanine and tyrosine supplementation on mental and physical performance in athletes.

BACKGROUND: A limited amount of research has demonstrated beneficial effects of caffeine and theanine supplementation for enhancement of mental performance. The purpose of this investigation was to determine whether the acute ingestion of a supplement containing caffeine, theanine and tyrosine improves mental and physical performance in athletes. METHODS: Twenty current or former male collegiate athletes (age: 20.5 ± 1.4 y; height: 1.82 ± 0.08 m; weight: 83.9 ± 12.6 kg; body fat: 13.8 ± 5.6%) completed this randomized, double-blind, placebo-controlled crossover trial. After familiarization, each participant completed two identical testing sessions with provision of a proprietary dietary supplement (SUP) containing caffeine theanine and tyrosine or a placebo (PL). Within each testing session, participants completed assessments of mental and physical performance before and after provision of SUP or PL, as well as after two rounds of exercise. Assessments were performed using a performance testing device (Makoto Arena) that evaluated multiple aspects of mental and physical performance in response to auditory and visual stimuli. Testing was performed both with the body in a static position and during dynamic movement. General linear models were used to evaluate the effects of SUP and PL on performance. RESULTS: Changes in movement accuracy during performance assessment were greater following SUP ingestion as compared to PL for both static and dynamic testing (SUP: + 0.4 to 7.5%; PL: - 1.4 to 1.4% on average; p < 0.05). For dynamic testing, the change in number of targets hit was higher and the change in average hit time was lower with SUP as compared to PL (p < 0.05). However, there were no differences between conditions for the changes in number of targets hit or average hit time during static testing. There were no differences in changes of subjective variables during either condition, and performance measures during the two rounds of exercise did not differ between conditions (p > 0.05). DISCUSSION: The present results indicate that a combination of a low-dose of caffeine with theanine and tyrosine may improve athletes' movement accuracy surrounding bouts of exhaustive exercise without altering subjective variables. Based on this finding, supplementation with caffeine, theanine and tyrosine could potentially hold ergogenic value for athletes in sports requiring rapid and accurate movements. TRIAL REGISTRATION: NCT03019523. Registered 24 January 2017.

A Purported Detoxification Supplement Does Not Improve Body Composition, Waist Circumference, Blood Markers, or Gastrointestinal Symptoms in Healthy Adult Females.

Numerous popular "detoxification" supplements claim to promote the removal of harmful compounds from the body, thereby alleviating gastrointestinal symptoms, improving body composition, and enhancing overall health. The present double-blind, randomized, placebo-controlled trial was conducted to examine the effects of a purported detoxification supplement in healthy young adult females. Participants were randomly assigned to consume a multi-ingredient supplement or placebo daily for four weeks. The supplement contained 1,350 mg/serving of a proprietary blend of papaya leaf, cascara sagrada bark, slippery elm bark, peppermint leaf, red raspberry leaf, fenugreek seed, ginger root, and senna leaf. Body composition, waist circumferences, symptoms of gastrointestinal distress, and blood safety markers were evaluated before and after supplementation. Twenty-two participants completed the study, and data were analyzed via two-way mixed ANOVA and t tests. No beneficial or harmful effects of supplementation were found for body composition, waist circumference, gastrointestinal symptoms, or blood markers. These results indicate that consuming a commercially available dietary supplement that purportedly provides detoxification and body composition benefits is apparently safe in healthy young adult females but does not provide any beneficial effects for body composition or gastrointestinal symptoms.

Capsaicinoids supplementation decreases percent body fat and fat mass: adjustment using covariates in a post hoc analysis.

BACKGROUND: Capsaicinoids (CAPs) found in chili peppers and pepper extracts, are responsible for enhanced metabolism. The objective of the study was to evaluate the effects of CAPs on body fat and fat mass while considering interactions with body habitus, diet and metabolic propensity. METHODS: Seventy-five (N = 75) volunteer (male and female, age: 18 and 56 years) healthy subjects were recruited. This is a parallel group, randomized, double-blind, placebo controlled exploratory study. Subjects were randomly assigned to receive either placebo, 2 mg CAPs or 4 mg CAPs dosing for 12 weeks. After initial screening, subjects were evaluated with respect to fat mass and percent body fat at baseline and immediately following a 12-week treatment period. The current study evaluates two measures of fat loss while considering six baseline variables related to fat loss. Baseline measurements of importance in this paper are those used to evaluate body habitus, diet, and metabolic propensity. Lean mass and fat mass (body habitus); protein intake, fat intake and carbohydrate intake; and total serum cholesterol level (metabolic propensity) were assessed. Body fat and fat mass were respectively re-expressed as percent change in body fat and change in fat mass by application of formula outcome = (12-week value - baseline value) / baseline value) × 100. Thus, percent change in body fat and change in fat mass served as dependent variables in the evaluation of CAPs. Inferential statistical tests were derived from the model to compare low dose CAPs to placebo and high dose CAPs to placebo. RESULTS: Percent change in body fat after 12 weeks of treatment was 5.91 percentage units lower in CAPs 4 mg subjects than placebo subjects after adjustment for covariates (p = 0.0402). Percent change in fat mass after 12 weeks of treatment was 6.68 percentage units lower in Caps 4 mg subjects than placebo subjects after adjustment for covariates (p = 0.0487). CONCLUSION: These results suggest potential benefits of Capsaicinoids (CAPs) on body fat and fat mass in post hoc analysis. Further studies are required to explore pharmacological, physiological, and metabolic benefits of both chronic and acute Capsaicinoids consumption. TRIAL REGISTRATION: ISRCTN10458693 'retrospectively registered'.

Influence of A Thermogenic Dietary Supplement on Safety Markers, Body Composition, Energy Expenditure, Muscular Performance and Hormone Concentrations: A Randomized, Placebo-Controlled, Double-Blind Trial.

Dietary supplementation is commonly employed by individuals seeking to improve body composition and exercise performance. The purpose of the present study was to examine the safety and effectiveness of a commercially available dietary supplement designed to promote thermogenesis and fat loss. In a randomized double-blind trial, participants were assigned to consume placebo or a multi-ingredient supplement containing caffeine, green tea extract, l-carnitine, evodiamine and other ingredients that purportedly enhance thermogenesis. The study included acute baseline testing, a 6-week progressive resistance training and supplementation intervention, and post-intervention testing. Laboratory assessments included resting energy expenditure responses to acute supplement ingestion, evaluation of body composition and muscular performance, and analysis of blood variables (metabolic panel, testosterone, estrogen and cortisol). Dependent variables were analyzed using ANOVA with repeated measures. No unfavorable effects of supplementation were reported, and the supplement did not adversely affect safety markers. However, the supplement did not reduce fat mass or increase lean mass relative to placebo. In the supplement group, lower body maximal strength was increased relative to placebo (+18%, d=1.1 vs. +10%, d=0.5), and cortisol concentrations were decreased relative to placebo (-16%; d=-0.4 vs. +15%, d=.75). However, no differences were observed for upper body maximal strength or muscular endurance. REE increased in response to both supplement and placebo ingestion (placebo: +5%; supplement: +11.5%), but the difference between conditions was not statistically significant. Overall, some select parameters may have been beneficially modified by supplementation, but this did not result in superior weight or fat loss over 6 weeks of supplementation and resistance training.

International society of sports nutrition position stand: nutrient timing.

The International Society of Sports Nutrition (ISSN) provides an objective and critical review regarding the timing of macronutrients in reference to healthy, exercising adults and in particular highly trained individuals on exercise performance and body composition. The following points summarize the position of the ISSN:Nutrient timing incorporates the use of methodical planning and eating of whole foods, fortified foods and dietary supplements. The timing of energy intake and the ratio of certain ingested macronutrients may enhance recovery and tissue repair, augment muscle protein synthesis (MPS), and improve mood states following high-volume or intense exercise.Endogenous glycogen stores are maximized by following a high-carbohydrate diet (8-12 g of carbohydrate/kg/day [g/kg/day]); moreover, these stores are depleted most by high volume exercise.If rapid restoration of glycogen is required (< 4 h of recovery time) then the following strategies should be considered:aggressive carbohydrate refeeding (1.2 g/kg/h) with a preference towards carbohydrate sources that have a high (> 70) glycemic indexthe addition of caffeine (3-8 mg/kg)combining carbohydrates (0.8 g/kg/h) with protein (0.2-0.4 g/kg/h) Extended (> 60 min) bouts of high intensity (> 70% VO2max) exercise challenge fuel supply and fluid regulation, thus carbohydrate should be consumed at a rate of ~30-60 g of carbohydrate/h in a 6-8% carbohydrate-electrolyte solution (6-12 fluid ounces) every 10-15 min throughout the entire exercise bout, particularly in those exercise bouts that span beyond 70 min. When carbohydrate delivery is inadequate, adding protein may help increase performance, ameliorate muscle damage, promote euglycemia and facilitate glycogen re-synthesis.Carbohydrate ingestion throughout resistance exercise (e.g., 3-6 sets of 8-12 repetition maximum [RM] using multiple exercises targeting all major muscle groups) has been shown to promote euglycemia and higher glycogen stores. Consuming carbohydrate solely or in combination with protein during resistance exercise increases muscle glycogen stores, ameliorates muscle damage, and facilitates greater acute and chronic training adaptations.Meeting the total daily intake of protein, preferably with evenly spaced protein feedings (approximately every 3 h during the day), should be viewed as a primary area of emphasis for exercising individuals.Ingestion of essential amino acids (EAA; approximately 10 g)either in free form or as part of a protein bolus of approximately 20-40 g has been shown to maximally stimulate muscle protein synthesis (MPS).Pre- and/or post-exercise nutritional interventions (carbohydrate + protein or protein alone) may operate as an effective strategy to support increases in strength and improvements in body composition. However, the size and timing of a pre-exercise meal may impact the extent to which post-exercise protein feeding is required.Post-exercise ingestion (immediately to 2-h post) of high-quality protein sources stimulates robust increases in MPS.In non-exercising scenarios, changing the frequency of meals has shown limited impact on weight loss and body composition, with stronger evidence to indicate meal frequency can favorably improve appetite and satiety. More research is needed to determine the influence of combining an exercise program with altered meal frequencies on weight loss and body composition with preliminary research indicating a potential benefit.Ingesting a 20-40 g protein dose (0.25-0.40 g/kg body mass/dose) of a high-quality source every three to 4 h appears to most favorably affect MPS rates when compared to other dietary patterns and is associated with improved body composition and performance outcomes.Consuming casein protein (~ 30-40 g) prior to sleep can acutely increase MPS and metabolic rate throughout the night without influencing lipolysis.

International society of sports nutrition position stand: diets and body composition.

Position Statement: The International Society of Sports Nutrition (ISSN) bases the following position stand on a critical analysis of the literature regarding the effects of diet types (macronutrient composition; eating styles) and their influence on body composition. The ISSN has concluded the following. 1) There is a multitude of diet types and eating styles, whereby numerous subtypes fall under each major dietary archetype. 2) All body composition assessment methods have strengths and limitations. 3) Diets primarily focused on fat loss are driven by a sustained caloric deficit. The higher the baseline body fat level, the more aggressively the caloric deficit may be imposed. Slower rates of weight loss can better preserve lean mass (LM) in leaner subjects. 4) Diets focused primarily on accruing LM are driven by a sustained caloric surplus to facilitate anabolic processes and support increasing resistance-training demands. The composition and magnitude of the surplus, as well as training status of the subjects can influence the nature of the gains. 5) A wide range of dietary approaches (low-fat to low-carbohydrate/ketogenic, and all points between) can be similarly effective for improving body composition. 6) Increasing dietary protein to levels significantly beyond current recommendations for athletic populations may result in improved body composition. Higher protein intakes (2.3-3.1 g/kg FFM) may be required to maximize muscle retention in lean, resistance-trained subjects under hypocaloric conditions. Emerging research on very high protein intakes (>3 g/kg) has demonstrated that the known thermic, satiating, and LM-preserving effects of dietary protein might be amplified in resistance-training subjects. 7) The collective body of intermittent caloric restriction research demonstrates no significant advantage over daily caloric restriction for improving body composition. 8) The long-term success of a diet depends upon compliance and suppression or circumvention of mitigating factors such as adaptive thermogenesis. 9) There is a paucity of research on women and older populations, as well as a wide range of untapped permutations of feeding frequency and macronutrient distribution at various energetic balances combined with training. Behavioral and lifestyle modification strategies are still poorly researched areas of weight management.

International Society of Sports Nutrition Position Stand: protein and exercise.

The International Society of Sports Nutrition (ISSN) provides an objective and critical review related to the intake of protein for healthy, exercising individuals. Based on the current available literature, the position of the Society is as follows:An acute exercise stimulus, particularly resistance exercise, and protein ingestion both stimulate muscle protein synthesis (MPS) and are synergistic when protein consumption occurs before or after resistance exercise.For building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.4-2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals, a value that falls in line within the Acceptable Macronutrient Distribution Range published by the Institute of Medicine for protein.Higher protein intakes (2.3-3.1 g/kg/d) may be needed to maximize the retention of lean body mass in resistance-trained subjects during hypocaloric periods.There is novel evidence that suggests higher protein intakes (>3.0 g/kg/d) may have positive effects on body composition in resistance-trained individuals (i.e., promote loss of fat mass).Recommendations regarding the optimal protein intake per serving for athletes to maximize MPS are mixed and are dependent upon age and recent resistance exercise stimuli. General recommendations are 0.25 g of a high-quality protein per kg of body weight, or an absolute dose of 20-40 g.Acute protein doses should strive to contain 700-3000 mg of leucine and/or a higher relative leucine content, in addition to a balanced array of the essential amino acids (EAAs).These protein doses should ideally be evenly distributed, every 3-4 h, across the day.The optimal time period during which to ingest protein is likely a matter of individual tolerance, since benefits are derived from pre- or post-workout ingestion; however, the anabolic effect of exercise is long-lasting (at least 24 h), but likely diminishes with increasing time post-exercise.While it is possible for physically active individuals to obtain their daily protein requirements through the consumption of whole foods, supplementation is a practical way of ensuring intake of adequate protein quality and quantity, while minimizing caloric intake, particularly for athletes who typically complete high volumes of training. Rapidly digested proteins that contain high proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating MPS. Different types and quality of protein can affect amino acid bioavailability following protein supplementation. Athletes should consider focusing on whole food sources of protein that contain all of the EAAs (i.e., it is the EAAs that are required to stimulate MPS). Endurance athletes should focus on achieving adequate carbohydrate intake to promote optimal performance; the addition of protein may help to offset muscle damage and promote recovery. Pre-sleep casein protein intake (30-40 g) provides increases in overnight MPS and metabolic rate without influencing lipolysis.

Effects of twelve weeks of capsaicinoid supplementation on body composition, appetite and self-reported caloric intake in overweight individuals.

We examined if 12 weeks of capsaicinoid (CAP) supplementation affected appetite, body composition and metabolic health markers. Seventy seven healthy male and female volunteers (30 ± 1 y, 171.2 ± 9.8 cm, 81.0 ± 2.2 kg, 27.5 ± 0.6 kg/m2) were randomly assigned to ingest either low-dose CAP (2 mg/d; L-CAP, n = 27), high-dose CAP (4 mg/d; H-CAP, n = 22) from Capsimax or placebo (corn starch; PLA, n = 28) for 12 weeks. At baseline (0 WK), 6 weeks (6 WK) and 12 weeks (12 WK) waist: hip ratio, body composition via dual energy x-ray absorptiometry (DEXA, 0 WK and 12 WK only), self-reported Calorie intakes, appetite levels via Council on Nutrition Appetite Questionnaire (CNAQ) and serum metabolic health markers (0 WK and 12 WK only) were analyzed. Moreover, an oral glucose tolerance test (OGTT) was administered at 0 WK and 12 WK, and serum glucose and insulin responses were examined 30-120 min post test-drink consumption. Waist: hip ratio significantly decreased in L-CAP from 0 WK to 6 WK (p < 0.05), although supplementation did not significantly affect body composition. H-CAP consumed less kcal/d compared to PLA at 12 WK (difference = 257 kcal/d, p < 0.05) and L-CAP participants at 12 WK (difference = 247, p < 0.05). Twenty-three percent (9/39) of the originally-enrolled H-CAP participants reported GI distress, although no participants in the L-CAP group reported such adverse events. Interestingly, H-CAP participants presented significant increases in serum insulin as well as significant decreases in serum HDL cholesterol levels from WK0 to WK12. However, supplementation did not affect the insulin response to the administered OGTT and/or other indices of insulin sensitivity. These data suggest that H-CAP supplementation reduces self-reported energy intake after 12 weeks of supplementation, and L-CAP supplementation also reduces waist: hip ratio. Longer-term effects of capsaicinoid supplementation on basal insulin and cholesterol levels warrant further investigation.

Effects of a High Protein and Omega-3-Enriched Diet with or Without Creatine Supplementation on Markers of Soreness and Inflammation During 5 Consecutive Days of High Volume Resistance Exercise in Females.

We examined if two different dietary interventions affected markers of soreness and inflammation over a 5-day high-volume resistance training protocol in females that resistance-trained 8 weeks prior. Twenty-eight females (age: 20 ± 1 yr; body mass: 63.5 ± 1.6 kg, height: 1.67 ± 0.01 m) completed 4 weeks of pre-training (weeks 1-4) followed by a subsequent 4-week training period along with a dietary intervention (weeks 5-8). Dietary interventions from weeks 5-8 included: a) no intervention (CTL, n = 10) b) a higher-protein diet supplemented with hydrolyzed whey protein (50 g/d) and omega-3 fatty acids (900 mg/d) (DI, n = 8), and c) the DI condition as well as creatine monohydrate (5 g/d) (DI+C, n = 10). During week 9, participants resistance-trained for five consecutive days whereby 8 sets of 10 target repetitions at 70% one repetition maximum (1RM) were performed each day for bench press, back squat, deadlift, and hip-thrusters with the intent of eliciting muscle soreness and inflammation. Prior to and 24 h following each of the 5 bouts muscle soreness (DOMS) was assessed via questionnaire, and fasting blood was obtained and analyzed for serum cortisol, interleukin-6 (IL-6) and C-reactive protein (CRP). No group*time (G*T) or time effects were observed for training volume over the 5-d overreaching protocol. Furthermore, no group*time (G*T) or time effects were observed for serum cortisol, IL-6 or CRP, and DOMS actually decreased in all groups 24 h following the fifth day training bout. This study demonstrates that, regardless of protein, omega-3 fatty acid and/or creatine supplementation, 5 days of consecutive resistance training does not alter perceived muscle soreness, training volume, and/or markers of inflammation in novice resistance-trained females.

A Pilot Study Examining the Effects of 8-Week Whey Protein versus Whey Protein Plus Creatine Supplementation on Body Composition and Performance Variables in Resistance-Trained Women.

AIMS: We performed a pilot study examining the effects of whey protein and creatine supplementation (PRO + CRE group) versus whey protein supplementation (PRO group) alone on body composition and performance variables in a limited number of resistance-trained women. METHODS: Seventeen resistance-trained women (21 ± 3 years, 64.7 ± 8.2 kg, 23.5 kg/m2, 26.6 ± 4.8% body fat, >6 months of training) performed a 4-day per week split-body resistance training program for 8 weeks. Subjects ingested either 24 g PRO (n = 9) or 24 g whey plus 5 g creatine monohydrate (PRO + CRE, n = 8) following each exercise bout. At baseline (T1), 4 weeks (T2) and 8 weeks (T3), body composition was measured by dual X-ray absorptiometry (DXA), strength measures (leg press and bench press one repetition maximum) and lower-body power measures were determined. RESULTS: DXA lean mass increased from T1 to T3 in both groups (PRO: +2.5 kg, p < 0.001; PRO + CRE: +2.5 kg, p < 0.001), although no differences between groups were observed. Compared to T1 values, performance measures similarly increased in both groups from T1 to T3 although, no between-group differences were observed. CONCLUSIONS: PRO + CRE did not enhance training adaptations compared to PRO, albeit studies employing longer-term interventions with larger sample sizes are needed in order to confirm or disprove our findings.

Safety of TeaCrine®, a non-habituating, naturally-occurring purine alkaloid over eight weeks of continuous use.

BACKGROUND: Theacrine (1,3,7,9-tetramethyluric acid) is a purine alkaloid found in certain coffee (Coffea) species, fruits (Cupuacu [Theobroma grandiflorum]), and tea (Camellia assamica, var. kucha) that has anti-inflammatory, analgesic, and neuro-locomotor properties. Recent preliminary research has also reported increased feelings of energy, reduced fatigue, and strong effects on improving focus, concentration, and motivation to exercise. The purpose of this study was to examine the safety and non-habituating effects of TeaCrine®, a nature-identical, chemically equivalent bioactive version of theacrine. METHODS: Sixty healthy men (mean ± SD age, height, weight: 22.9 ± 4.7 years, 183.5 ± 9.2 cm, 86.5 ± 13.7 kg) and women (22.3 ± 4.5 years, 165.2 ± 12.3 cm, 69.0 ± 17.4 kg) were placed into one of three groups: placebo (PLA, n = 20), 200 mg TeaCrine® (LD, n = 19) or 300 mg Teacrine® (HD, n = 21) and ingested their respective supplement once daily for 8 weeks. Primary outcomes were fasting clinical safety markers (heart rate, blood pressure, lipid profiles, hematologic blood counts, biomarkers of liver/kidney/immune function) and energy, focus, concentration, anxiety, motivation to exercise, and POMS measured prior to daily dosing to ascertain potential tachyphylactic responses and habituation effects. Data were analyzed via two-way (group × time) ANOVAs and statistical significance was accepted at p < 0.05. RESULTS: All values for clinical safety markers fell within normal limits and no group × time interactions were noted. No evidence of habituation was noted as baseline values for energy, focus, concentration, anxiety, motivation to exercise, and POMS remained stable in all groups across the 8-week study protocol. CONCLUSIONS: These findings support the clinical safety and non-habituating neuro-energetic effects of TeaCrine® supplementation over 8 weeks of daily use (up to 300 mg/day). Moreover, there was no evidence of a tachyphylactic response that is typical of neuroactive agents such as caffeine and other stimulants.