by Darren Ellis
After Hurricane Katrina ripped away at her body, New Orleans showed she still had a strong soul this year at the American College of Sports Medicine's annual meeting. As the city returns to normality, the conference organizers staged a top event.
I took a different approach this year to the usual high-powered lectures. I'd been a little disheartened in the past, expecting insider info on the latest ways to accelerate human performance. But the truth is that many of the lectures are an overview of concepts that have been thrashed to death already. You can't begrudge the scientists though; they usually have publications in the works that they aren't always at liberty to discuss.
So on this occasion, I spent my time ferreting around the smaller sessions. Most of these studies were small in both stature and funding, but big on creativity. The science may be questionable in a few cases — with some being only pilot studies of small sample sizes — but at least they made you think. You may not agree with some of the results, but as Alwyn Cosgrove always says, you won't get any dumber reading this stuff.
Here's a summary.
Leucine appears to be the most anabolic amino acid. It seems to be responsible for increasing protein synthesis all on its own. So, consume more. It's that simple. [1]
Adipose-derived stem cells can be differentiated into a chrondrocyte (cartilage cell), enabling the resurfacing of articular joint surfaces. Advances in this technology will eventually enable live collagen scaffolding to be built and implanted into joints. [2]
Addition of hydrolysed protein to carbohydrate significantly improved time to exhaustion during a duathlon (run/bike/run). However, increasing the concentration of protein past 1.2% resulted in no further increase in time to exhaustion. [3]
The carbohydrate and protein combo has been poked and prodded by hundreds of scientists in the past. Usually the hypotheses look at any further ergogenic effect of adding the protein to the carbs. However, this particular study reversed things and looked to see if adding carbs to protein increased muscle protein synthesis over and above the effect of the carbs themselves.
The absence of any increase suggests that those who lift weights to improve themselves aesthetically may get away with restricting carbs, even post-workout, without impacting protein synthesis. [4] However, it must be noted that this study stands in contrast to a number of studies that suggest the opposite.
Dr. John Berardi has often recommended five hours or more of exercise per week to ensure progress and satisfaction with that progress. That's reinforced by this study showing that overweight individuals exercising closer to the 300 min/week mark lost and maintained far more weight loss than those in the 150 min/week range typically recommended by health agencies. [5]
Muscle biopsies from the quads of strength-trained athletes after heavy resistance exercise showed an increase in mRNA and protein expression of a particular myosin heavy chain (MHCneo). Essentially, this suggests hyperplasia — the formation of new fibers — something that hasn't been proved conclusively in humans.
Only 10 of the 26 subjects showed this effect, so it may just be luck of the genetic draw. Why grow your muscle fibers bigger when you can just make new ones?! [6]
Twenty strength-trained men consumed 6mg/kg of caffeine and demonstrated an increase in repetitions to failure for bench press at 60% of 1RM, but no increase in 1RM strength. [7]
Another study confirmed the increased endurance in bench press by showing increased total reps over 3 sets with 70% of 1RM. [8]
The effect of three months of creatine supplementation on renal function was investigated in recreational subjects. After three months of consuming 10 grams per day and engaging in moderate activity three times per week, the subjects showed no sign of dysfunction (various oxidative stress measures). In fact, it was suggested that the exercise contributed to improved renal function. [9]
Disruption to the extra-cellular matrix (connective tissue) of muscle is thought to be a major factor in muscle damage. This study showed that ultrasound may be more effective at repairing the ECM over three days of intermittent treatment compared with cryotherapy and controls.
Many studies that have examined branch chain aminos' role in attenuating muscle damage failed to correct for the extra energy supplied by CHO controls. In this instance, untrained subjects ingested either 200 kcals of energy via BCAAs or CHO after exercise. All markers of muscle damage (creatine kinase, lactate dehydrogenase, and perceived muscle soreness) were lower with BCAA consumption. [10]
The traditional Army physical training program of calisthenics and running was compared to a more modern program, including flexibility, strength, agility, speed, and core work.
After seven weeks the soldiers on the more modern program demonstrated better performance in a range of military physical tests, including 5 kg med ball throw, vertical jump, and 50m casualty rescue. [11]
College football players go through a wide range of physical tests during selection and talent identification processes. This study looked to see if the testing could be streamlined by removing tests that overlapped with other tests for the physiological variables measured.
For the running backs-only group, bench press and standing long jump were the only tests that showed significant correlation with high game performance. The linemen-only group indicated that the 40-yard dash was the only significant variable classifying high performance. [12]
This study compared the nutritional intake and training time of overtrained (OT) vs. healthy athletes (NOT). The OT group had a mean training time per week of 17.5 hours compared to 11.5 hours for the NOT.
After adjusting intake to activity levels, it was shown that the OT group consumed significantly less total energy, carbohydrate, and protein than the NOT group. An interesting fact was the use of a recovery drink by most of the NOT group and the absence of one in most of the OT group.
This project was of a single subject design, so it can be taken with a grain of salt. Still, it's pretty interesting.
After reaching a plateau in the squat using traditional linear periodization, a nationally ranked junior powerlifter went on a six week program of forced reps one day per week.
The protocol was 3 sets with 1RM + 25 pounds, with 5, 3, and 2 reps attempted on the 3 sets and 5-10 minutes rest between sets. After six weeks the lifter's squat increased by 90 pounds or 15.5%. [13]
If I had a buck for every time a woman said to me they weren't interested in strength training because they would get too big, I'd have $136 dollars. (Hey, I don't like to exaggerate.)
For those of you with wives or girlfriends who refuse to stray from the pink dumbbells and aerobics classes, this study examined arm size in 20 women after a 10-week strength training program consisting of either 3 sets of 4-6RM on one arm and 1 set of 18-24 RM on the other arm.
At the conclusion of the program, there was no difference in arm size, but the strength gains were much greater in the heavy resistance trained arm. So next time you hear the tired old argument against strength training, you can wave this data in their face. [14]
This is one for all you lazy trainers to try out. Three groups of subjects were assigned to a basic isometric strength training program, an imagined strength training program, or nothing at all. After 4 weeks the strength trained group increased their maximum voluntary contraction by 5.1%. The imagined training group increased MVC by up to 4.2 percent! [15]
Pre-activation and Bench Press Performance
After working up to a 1RM, recreational lifters performed 3 sets at 85% of 1RM with 5, 10, 15, or 20 minutes rest between sets. The 10 minute group achieved approximately one more rep in each set. The 5 minute group was second best, but results weren't significant. [16]
The evidence for compression garments such as Under Armour, Skins, etc. increasing recovery from exercise is patchy to say the least.
Researchers at the English Institute of Sport found that lower body compression tights decreased the perceived muscle soreness 24 and 48 hours after drop jump training. The often-used indicator of muscle damage creatine kinase was also lower.
However, performance in a number of athletic tests a week before and after drop jump training showed no difference between those wearing and not wearing the garments. [17]
If you've never heard of rhabdomyolysis before, it's basically severe muscle damage leading to muscle protein breakdown and possible renal failure due to the accumulation of breakdown byproducts. Inexperienced exercisers subjected to sadistic workouts by poorly educated personal trainers have actually died from it.
This study aimed to measure typical creatine kinase responses to strenuous activity and identify abnormal levels with a view to being able to more easily recognize potential "rhabdo" victims.
Above average levels of plasma CK in subjects after exercise labeled them as high responders. The high responders weren't any higher on subjective pain scores, heart rate, or lactate levels after the exercise. But interestingly enough, it was found that percent body fat was positively correlated with CK response. [18]
Eighteen amateur swimmers assigned to receive 5 grams a day of creatine for 45 days remained in positive protein balance and gained a small (but not significant) amount of lean muscle, despite a low energy and carbohydrate intake.
The placebo group with a similar diet achieved negative protein balance and showed a significant reduction in lean muscle. [19]
Hopefully your radar has picked up on this new supplement by now and its potential to delay fatigue and increase exercise performance. Dr. Jeffery Stout, who's pretty much the father of this supplement, has another study here investigating its effect on women during a cycle test to exhaustion.
After one week of supplementation, time to exhaustion increased by 2.5%, ventilatory threshold increased by 13.9%, and physical working capacity at neuromuscular fatigue threshold increased by 12.6%. The placebo group showed no increases in any of the variables. [20]
The small talks are often an afterthought for people attending these monster conferences, but the truth is they're an untapped goldmine of inspirational and thought-provoking information.
Hope to see you in Nashville for ACSM 2008!
Darren Ellis has a background in exercise physiology and nutrition and helps regular people to world champion athletes get leaner, faster, healthier, and stronger. Contact him at: performancewellbeing@gmail.com.
1. van Loon, L., Anabolic properties of Leucine. Maastricht University, The Netherlands.
2. Estes, B., F. Moutos, and F. Guilak, Adipose derived adult stem cells for cartilage repair. Duke University Medical Center, Durham, NC.
3. Moore, R., et al., Improved time to exhaustion with carbohydrate-protein hydrolysate beverage.JMU, Harrisonburg, VA
DSM, Delft, The Netherlands.
4. Beelen, M., et al., Co-ingestion of carbohydrate with protein does not stimulate post-exercise muscle protein synthesis rates. Nutrition and Toxicology Research Institute Maastricht, The Netherlands.
5. Jakicic, J., A. Otto, and K. Polzien, The effect of exercise dose and healthy eating recommendations on long term changes in body weight. Univerisity of Pittsburg.
6. Freidman, B., et al., Increased Expression of Neonatal MHC in Skeletal Muscle after Heavy Resistance Exercise. Heidleberg, Germany.
7. Candow, D., et al., Effect of caffeinated energy drink on muscle endurance and wingate cycle performance in young adults. Laurentian University Sudbury, ON.
8. Astorino, T., R. Rohmann, and K. Firth, Effect of acute caffeine ingestion on one-repetition maximum muscular strength. California State University.
9. Gualano, B., et al., Does high dose long-term creatine supplementation deteriorate renal function in males submitted to exercise training. University of Sao Paulo.
10. Greer, B., et al., Branched Chain Amino Acid supplementation attenuates indirect indicators of muscle damage post-endurance exercise. Florida State University.
11. Mouneimneh, L., et al., Effects of two training programs on military tasks and physical fitness in infantry soldiers. US Army Research Institute of Environmental Medicine, Natick, MA.
12. Brechue, W. and J. Mayhew, Discriminant Analysis of Standard Performance Tests to Determine Physical Development Ratings of College Football Players. United States Military Academy, West Point, NY.
13. Fincher, G., Effect of forced repetitions on maximal squat performance in a nationally ranked junior male powerlifter. Ashland University, OH.
14. Hammer, R. and R. Fedore, Comparison of high resistance versus low resistance training on arm size and strength in women. Central Michagan University.
15. Reiser, M., D. Busch, and J. Munzert, Strength gains by imagination of muscle actions.University of Giessen, Germany.
16. Bastos, A., et al., Acute Effect of pre activation on bench press performance in recreationally trained men. UNESA, Brasil.
17. Thompson, K. and V. Davies, Effect of a lower body compression garment on recovery following drop jump training. EIS, United Kingdom.
18. Deuster, P., J. Cappacchione, and Y. Heled, A novel approach for predicting susceptibility to exercise induced muscle breakdown. Uniformed Services University, Bethesda, MD.
19. Tirapegui, J. and R. Mendes, Long term creatine supplementation prevents negative protein balance in amateur swimmers. University of Sao Paulo, Brasil.
20. Stout, J., et al., Effects of Beta-Alanine supplementation on the onset of neuromusclular fatigue and ventilatory threshold in women. University of Oklahoma, OK.
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