THE SCIENCE OF SUPPLEMENTS - Six New Research Findings
The Science of Supplements - 6 New Research Findings
1) Creatine Promotes Muscle Glycogen Storage
Creatine monohydrate plus carbohydrates increased muscle glycogen restoration following exhaustive exercise better than carbohydrate feeding alone— according to Paul Greenhaff and colleagues from the UK. The test subjects rode a stationary bike to exhaustion at 70 percent of maximum effort and consumed a high carbohydrate diet plus 20 grams of creatine or placebo (fake creatine) for six days. Creatine triggered higher levels of muscle glycogen during the entire experiment. During high intensity or prolonged exercise, glycogen breakdown in the muscles supports aerobic and anaerobic metabolism, and glycogen breakdown in the liver maintains blood sugar. Exercise capacity and fatigue are greatly influenced by glycogen stores in muscle and liver. Recovery from repeated intense workouts depends on restoration of muscle and liver glycogen stores. Glycogen breakdown during exercise is influenced by the intensity and duration of exercise, physical fitness, and carbohydrate intake before, during, and after exercise. Repeated heavy workouts often result in a decrease in these critical liver and muscle glycogen stores and deterioration in performance. Glycogen depletion causes fatigue, decreased motivation, and increased susceptibility to injury. A high carbohydrate diet plus creatine promotes recovery from intense exercise. (Amino Acids, published online May 19, 2016)
2) Omega-3 Fatty Acids Decrease Post-Weight Training Inflammation
Eccentric muscle contractions (i.e., lengthening contractions or negatives) cause tissue damage and secondary inflammation that leads to delayed onset muscle soreness (DOMS). Japanese researchers found that two months treatment with omega-3 fatty acids (fish oil) decreased muscle soreness, muscle strength loss, and markers of inflammation following a bout of intense eccentric exercise. Is this good or bad for bodybuilders? A certain amount of muscle damage and post exercise inflammation stimulates protein synthesis and muscle growth. However, excessive post exercise pain interferes with the capacity to train intensely. Omega-3 fatty acids promote blood vessel health and might prevent heart attack and stroke, but they could also interfere with training gains. We need more research to help athletes gauge the proper balance between metabolic health and muscle adaptation to weight training. (European Journal Applied Physiology 116: 1179-1188, 2016)
3) HMB Prevents Inflammation and Immune System Suppression During Intense Training
Beta-hydroxy-beta-methylbutyrate (HMB) is a metabolite of the amino acid leucine. HMB prevents protein breakdown and promotes hypertrophy in beginning weight trainers, and decreases body fat and increases lean mass in power athletes. A study led by Jay Hoffman from the University of Central Florida in Orlando found that HMB might help prevent the effects of overtraining. Intense exercise such as extreme military training or repeated cross-training workouts often results in overtraining, suppression of the immune system and muscle breakdown. This can lead to decreased performance, upper respiratory infections and damaged muscle tissue. Supplementing HMB (three grams per day) for 23 days reduced symptoms of immune system suppression, inflammation and muscle deterioration in combat soldiers involved in intense military training, compared to a placebo (fake HMB). Examples of training stresses included six to eight hours of night navigation across difficult terrain, carrying heavy loads for long distances and severe sleep deprivation. HMB is an effective supplement for people involved in sustained heavy training. (Nutrition Research, 36: 553-563, 2016)
4) Bitter Orange Extract Safe in Healthy People
Bitter orange (Citrus aurantium) is a nervous system stimulator included in many weight loss and energy-boosting supplements. Scientists from Creighton University Medical Center and Jordan University of Science and Technology concluded that a single dose of bitter orange extract (49 milligrams p-synephrine) had no effect on the electrocardiogram, heart rate, systolic blood pressure, or standard clinical blood chemistry tests. It increased diastolic blood pressure slightly and temporarily. They concluded that the supplement is safe when taken as directed. Energy-boosting supplements reduce the perception of fatigue during exercise. They make workouts seem easier and might boost performance by increasing training adherence (i.e., showing up at the gym). These products make athletes want to train and help sustain workout intensity. We don’t know much about the long-term safety of these products. (Phytotherapy Research 30: 842-847, 2016)
5) Caffeine + ATP Booster Improve Body Composition
Adenosine triphosphate (ATP) is called the "energy currency of the cell" because it supplies energy for most cellular chemical reactions. A study led by Jordan Joy from Texas Woman’s University showed that increasing ATP production with caffeine and an ATP-boosting supplement (ancient peat and apple extracts) for eight weeks increased the size of the rectus femoris muscle (a quadriceps muscle) compared to a placebo (fake supplement) in weight training subjects. Boosting ATP levels might prevent fatigue by improving cellular energy regulation. Most ATP is found within the cells and is critical for fueling muscle contractions and the majority of cell functions. ATP breakdown products such as purines bind to cell receptors that influence muscle blood flow, learning movement skills, food intake, and sleep. ATP boosting supplements might increase muscle endurance by enhancing muscle blood flow during intense, prolonged muscle contractions. Creatine monohydrate also boosts ATP levels by increasing creatine phosphate levels in muscle. It is doubtful that caffeine + ATP boosters are superior to creatine monohydrate for increasing muscle mass or power output. (Journal International Society Sports Nutrition 13:25, 2016)
6) GABA Promotes Sleep
Gamma amino butyric acid (GABA) is an important amino acid found in the brain that inhibits the activity of nerve cells. Increased GABA levels in the brain cause relaxation, reduces anxiety, and influences growth hormone production. A study from Pharma Foods International in Japan found that a supplement containing 100 milligrams of GABA promoted deep sleep and reduced sleep latency— the early period of sleep. Mental arousal to exercise, stress, and sexual activity triggers the release of a brain chemical called dopamine, which makes people feel good and psyches them up. The GABA system that limits stimulation from dopamine acts as a brake on mental arousal and promotes sleep and relaxation. Excessive stress leads to an increase in dopamine receptors and interferes with the GAGA system, which hurts with sleep quality. (Food Science and Biotechnology 25: 547-551, 2016)