Effects of soy and whey protein supplementation post-exercise

Posted on October 10, 2013 by Stone Hearth News

A group of researchers recently expanded upon the limited prior research examining the effects of soy and whey protein supplementation on testosterone, sex hormone binding globulin (SHBG), and cortisol responses to an acute bout of resistance exercise.

Their study, “The Effects of Soy and Whey Protein Supplementation on Acute Hormonal Reponses to Resistance Exercise in Men” is now available in the Journal of the American College of Nutrition.
With protein supplement use by athletes on the rise, a group of researchers recently expanded upon the limited prior research examining the effects of soy and whey protein supplementation on testosterone, sex hormone binding globulin (SHBG), and cortisol responses to an acute bout of resistance exercise.

Their study, “The Effects of Soy and Whey Protein Supplementation on Acute Hormonal Reponses to Resistance Exercise in Men” is now available in the Journal of the American College of Nutrition, the Official Publication of the American College of Nutrition and a publication from Routledge. “This study starts to unravel and provide some insights into one of the real urban myths about soy protein and resistance exercise in men,” said Dr. William J. Kraemer, the lead researcher of the study.

Using a sample of 10 resistance-trained men in their early 20s, protein supplementation consisted of 3 treatment groups: whey protein isolate, soy protein isolate, or a maltrodextrin placebo control. No other supplements were allowed. Vegetarians, vegans, or subjects who consumed high-protein diets were excluded from the study. For 14 days, participants would ingest 20g of their assigned supplement at the same time each morning. The participants would then perform 6 sets of heavy resistance squats at 10 reps each using 80 percent of their maximum lifting weight. (adsbygoogle = window.adsbygoogle || []).push({});

 “Our main findings demonstrate that 14 days of supplementation with soy protein does appear to partially blunt serum testosterone. In addition, whey influences the response of cortisol following an acute bout of resistance exercise by blunting its increase during recovery. Protein supplementation alters the physiological responses to a commonly used exercise modality with some differences due to the type of protein utilized,” wrote the researchers.

Source - See more at: http://www.stonehearthnewsletters.com/effects-of-soy-and-whey-protein-supplementation-post-exercise/sports-medicine/#sthash.YRUiq05Z.dpuf

Exercise-produced molecule boosts brain health

 

Posted on October 10, 2013 by Stone Hearth News

 

Research has shown that exercise is good for the brain. Now investigators have identified a

molecule called irisin that is produced in the brain during endurance exercise and has neuroprotective effects. Researchers were able to artificially increase the levels of irisin in the blood to activate genes involved in learning and memory. The findings, published online October 10 in the Cell Press journal Cell Metabolism, may be useful for designing drugs that utilize this exercise-induced molecule to guard against neurodegenerative diseases and improve cognition in the aging population.


While it’s known that exercise can boost cognitive function and lessen symptoms of neurological diseases like depression, stroke, and Alzheimer’s disease, the mechanisms underlying these effects are unclear. One important player is thought to be a growth factor named brain-derived neurotrophic factor (BDNF).


Through experiments conducted in mice, investigators led by Dr. Bruce Spiegelman of the Dana-Farber Cancer Institute and Harvard Medical School found that a molecule called FNDC5 and its cleavage product, irisin, are elevated by endurance exercise in the brain and increase BDNF expression. On the other hand, mice genetically altered to have low irisin levels in the brain had reduced levels of BDNF.

  

The team also found that raising levels of irisin in the circulation caused the molecule to cross the blood brain barrier, where it increased expression of BDNF and activated genes involved in cognition.
“Our results indicate that FNDC5/irisin has the ability control a very important neuroprotective pathway in the brain,” says Dr. Spiegelman. The researchers next plan to work on developing a stable form of the irisin protein that can be given to mice by injection and may augment the brain’s natural anti-degeneration pathways.

###

Cell Metabolism, Wrann et al.: “Exercise induces hippocampal BDNF through a PGC-1/FNDC5 pathway.”
Source

- See more at: http://www.stonehearthnewsletters.com/exercise-produced-molecule-boosts-brain-health/brain-fitness/#sthash.0pAP64pn.dpuf

Low back pain eased by Pilates: Eur J Phys Rehabil Med

Posted on October 10, 2013 by Stone Hearth News

Eur J Phys Rehabil Med. 2013 Oct 9. [Epub ahead of print]
Daily pilates exercise or inactivity for patients with low back pain: a clinical prospective observational study.

Notarnicola A, Fischetti F, Maccagnano G, Comes R, Tafuri S, Moretti B. Source: Orthopedics Section, Department of Medical Science of Base, Neuroscience and Organs of Sense Faculty of Medicine and Surgery, University of Study of Bari, General Hospital, Bari, Italy – angelanotarnicola@yahoo.it.

 Abstract

 Background:

Studies have shown the effectiveness of a few weekly pilates sessions as helping to reduce lower back pain (LBP). However many patients fear that physical activity can actually make the pain and disability worse.

 Design:

We carried out this observational prospective clinical study to look at the effects that taking part in daily pilates has one on side and on the other the effects of LBP management without physical exercise. Setting: The volunteers who participated in this study were recruited from among some local cultural associations. Population: Patients affected by LBP were evaluated.

Methods:

The subjects were 60 volunteers (27 males and 33 females) with a mean age of 51.2 years who had chronic low back pain (CLBP). They were allocated to pilates group (N.=30) or inactivity control group (N.=30). The pilates group performed one-hour lesson of pilates exercise, 5 lessons per week during the following 6 months. The inactivity group continued with their normal daily activities. The Roland-Morris Disability, the Oswestry, the SF-36 and the Spinal Functional Sort Questionaries of all subjects were measured at the baseline (T1) and at 6 months (T2). (adsbygoogle = window.adsbygoogle || []).push({}); Results: At T2 improvements were observed in the pilates group with increases in physical and social functioning, general health and vitality (P<0.05) and decreases in disability and pain (P<0.05). The inactivity group showed worsening in the same measures at T2.

Conclusion:

We found an important improvement of pain, disability and physical and psychological perception of health in individuals who did the daily sessions of pilates. Clinical Rehabilitation Impact: Some authors underlined the possible risk of a lack of adherence to an exercise program at home. This study suggests that a daily pilates program is effective for the management of CLBP. On the other hand, the inactivity contributes to further worsening, inducing a vicious cycle in which pain and physical activity intolerance follow each other. Source

When it comes to the good cholesterol, fitness trumps weight

 

Posted on October 9, 2013 by Stone Hearth News

Bethesda, Md. (Oct. 9, 2013)—There’s no question that high levels of good cholesterol—also known as high-density lipoprotein (HDL)—seem to be protective against heart disease. Rather than depositing fat into the blood vessels the way the “bad” cholesterol (low-density lipoprotein (LDL)) does, HDL appears to carry cholesterol away from blood vessels to the liver. From there, the liver processes it for removal from the body.
However, adequate levels of HDL might not be enough. Several recent studies have suggested that many cases of heart disease occur in people with normal levels of HDL cholesterol. Consequently, some researchers believe that even if people have adequate amounts of HDL cholesterol, it might not work well. Such HDL may not fulfill this molecule’s other important duties in the body, such as reducing inflammation and acting as an antioxidant.
Because exercise has the potential to protect against heart disease in a variety of ways, Christian K. Roberts and his colleagues at UCLA tested whether HDL in men who weight trained regularly behaved in a healthier way than HDL in sedentary men. They found that the men who didn’t exercise were more likely than those who weight trained to have dysfunctional HDL. Having faulty HDL was associated with numerous other risk factors for heart disease, including high triglycerides and a higher trunk fat mass. This finding held true regardless of the men’s weight, which suggests that maintaining a “healthy” weight isn’t as important for healthy cholesterol function as being active by regularly performing strength training.
The article is entitled “Untrained Young Men Have Dysfunctional HDL Compared to Strength Trained Men Irrespective of Body Weight Status.” It appears in the Articles in PresS section of Journal of Applied Physiology, published by the American Physiological Society. It is available online at http://bit.ly/1eQgZ1u.
Methodology
The researchers worked with 90 men between the ages of 18 and 30 who already had established exercise habits. They separated these participants into three groups: lean men who weight trained at least four times each week, overweight men who also weight trained at least four times each week, and overweight men who had no structured exercise regimen. The researchers took some basic physical measurements from the volunteers, including height and weight, waist circumference, blood pressure, and body composition. They tested the volunteers’ muscle strength and their carotid artery thickness (a sign of heart disease), and they took a blood sample. The researchers analyzed that sample for a variety of different molecules present, including cholesterol, insulin, various markers for heart disease including triglycerides and C-reactive protein, and sex hormones. They also checked the volunteers’ HDL to see how well it functioned as an antioxidant, a sign of how well their HDL works in general.

  

Results
The study authors found that HDL functioned better in the participants who had a regular weight-lifting program, regardless of their weight—overweight exercisers’ HDL has similar effectiveness as an antioxidant as the lean exercisers’ HDL cholesterol. Both groups’ HDL performed significantly better than those who didn’t exercise. Such dysfunctional HDL was associated with numerous other factors associated with heart disease, such as elevated triglycerides and trunk fat mass.
Importance of the Findings
These findings suggest that regular weight training might improve HDL function and protect against heart disease, even in those who remain overweight. Although indices of weight were associated with HDL cholesterol function, differences in fitness, the authors say, may be a better measure of who has healthier functioning HDL cholesterol, and therefore, who is at risk of heart disease.
“The role of obesity in the risk of coronary heart disease may indeed be largely accounted for by differences in fitness,” the authors say.

###

Study Team
In addition to Christian K. Roberts, the study team also includes Michael Katiraie, Daniel M. Croymans, Otto O. Yang, and Theodoros Kelesidis, all of the University of California, Los Angeles.
Source

- See more at: http://www.stonehearthnewsletters.com/when-it-comes-to-the-good-cholesterol-fitness-trumps-weight/cholesterol/#sthash.UpvZktAc.dpuf

Young people using steroids and HGH reaching epidemic status

 

Posted on October 8, 2013 by Stone Hearth News

WASHINGTON, Oct. 8, 2013 /PRNewswire-USNewswire/ — Large numbers of young people are succumbing to the pressure to win, using anabolic steroids and Human Growth Hormone to keep up athletically and socially with their peers.  More than eight percent of males between 18-25 admit they have taken these Appearance and Performance Enhancing Drugs (APEDs) according to a new poll commissioned by the Internet safety group, Digital Citizens Alliance.

 

The poll numbers are part of the new findings in the report from Digital Citizens and the Taylor Hooton Foundation, ”Better at Any Cost: The Dangerous Intersection of Young People, Steroids, and the Internet.”  The Taylor Hooton Foundation is widely acknowledged as the leader in the advocacy against performance enhancing drug use by the youth of America.

 

Along with the polling, investigators from Digital Citizens wanted to see if they could order APEDs online – and found it was all too easy.  Digital Citizens attempted to buy four APEDs (three anabolic steroids and one shipment of Human Growth Hormone (HGH)) online that investigators found during a search on YouTube, one of the most popular sites in the world with teens. Digital Citizens sent two of the APEDs to Microtrace LLC, a testing facility in Elgin, IL.  The lab found that the steroid was what the sellers claimed it to be – Deca Durabolin®, a potentially dangerous drug that is illegal to possess without a valid prescription from a doctor.  The second package – which the seller claimed to be HGH – was a fake.

 

Digital Citizens was charged for two other orders, but those never arrived at their final destination.

   

“The recently closed online drug black market, Silk Road, was a billion dollar enterprise – and it had nowhere near the traffic that YouTube does,” said Tom Galvin, the Executive Director of the Digital Citizens Alliance.  ”We applaud the crackdown on the dark web’s worst operators, but many of those same operators do the same things on the open web that our children use every day.  The brilliant minds at YouTube and Google are doing amazing things.  If they can build a car that parks itself, why can’t they build a wall protecting children from drug dealers?”
 

Don Hooton lost his son, Taylor, after Taylor used steroids to improve his performance as a high school baseball player. Don and his Taylor Hooton Foundation team travel the country talking to kids about steroid use.  To date, the THF team has spoken to more than 500,000 people.  Hooton says the numbers in the Digital Citizens poll numbers are consistent with other research.
 

“We talk to children everyday who know where to find this stuff,” Hooton said.  ”My son Taylor obtained his steroids from a 19-year-old drug dealer who he met at our local YMCA.  Now, kids don’t even have to leave the couch to find anabolic steroids, Human Growth Hormone, and other Appearance and Performance Enhancing Drugs.  Today’s dealers come right to the playground where kids live – the Internet.”
 

- See more at: http://www.stonehearthnewsletters.com/young-people-using-steroids-and-hgh-reaching-epidemic-status/steroid-use-and-abuse/#sthash.jLyxSDCZ.dpuf

Carbohydrate loading improves athletic performance: new study

Posted on October 5, 2013 by Stone Hearth News

Int J Sport Nutr Exerc Metab. 2013 Oct 2. [Epub ahead of print]

The Effects of Carbohydrate Loading 48 Hours Prior to a Simulated Squash Match.

Raman A, Macdermid PW, Mündel T, Mann M, Stannard SR. Source: School of Sport and Exercise, Massey University, Palmerston North, New Zealand.

Abstract

The aim of this study was to ascertain whether a high carbohydrate diet in the days prior to movement patterns simulating a squash match would increase carbohydrate oxidation during the match, and alter physical performance.

Nine New Zealand level squash players were recruited to complete a simulated squash match on two occasions: 1) following a 48 hr high-carbohydrate (11.1g·kg-1); and 2) following a calorie-matched low-carbohydrate (2.1 g·kg-1) diet. The interventions were assigned in a randomised, single-blind, cross-over design.

 The match simulation was designed to mimic a five-game match lasting approximately one hour. Performance was measured as time to complete each game.

Expired respiratory gases and heart rate were continuously collected throughout the trial using a portable gas analysis system.

Capillary blood glucose and lactate samples were obtained during a 90 second rest period between each game. (adsbygoogle = window.adsbygoogle || []).push({});

Rating of perceived exertion was also recorded after each set.

 Respiratory exchange ratio was significantly higher during exercise following the high CHO diet (0.80 vs 0.76) p<0.001) and this was associated with significantly faster time to complete the games (2340 ± 189 s vs 2416 ± 128 s, p=0.036). Blood glucose and lactate concentrations were also significantly higher in the high carbohydrate condition (p = 0.038 and p=0.021 respectively).

These results suggest that ingestion of a diet high in carbohydrate (>10 g/kg body weight) preceding simulated competitive squash produces increased rates of carbohydrate oxidation and maintains higher blood glucose concentrations. These metabolic effects were associated with improved physical performance.

Source - See more at: http://www.stonehearthnewsletters.com/carbohydrate-loading-improves-performance-new-study/sports-medicine/#sthash.hp73eWbD.dpuf

How pre-game snacks affect the kids

Posted on October 5, 2013 by Stone Hearth News             
Pediatr Exerc Sci. 2013 Oct 2. [Epub ahead of print]

The Association Between Pre-Game Snacks and Exercise Intensity, and Stress and Fatigue in Children.
Sacheck JM, Rasmussen HM, Hall MM, Kafka T, Blumberg JB, Economos CD. Source: Friedman School, Tufts University, Boston, MA.

Abstract

To investigate the association between pre-game snacks varying in macronutrient content and exercise intensity, physiological stress, and fatigue in young soccer players.

 One hour prior to a 50-min soccer game, children (n=79; 9.1 ± 0.8 y) were randomly assigned to consume a raisin-, peanut butter-, or cereal-based snack.

Body mass index, blood glucose, and salivary measures of stress (cortisol and immunoglobulin A-IgA) were measured pre- and post-game.

 Exercise intensity was measured by accelerometry. Self-administered questionnaires were used to assess diet quality and fatigue. (adsbygoogle = window.adsbygoogle || []).push({});

Analysis of covariance was used to examine the relationship between pre-game snacks and biochemical outcomes.

 Post-game glucose and cortisol increased [12.9 ± 21.3 mg/dL (P<0.001) and 0.04 ± 0.10 μg/dL (P<0.05), respectively] and IgA decreased (-2.3 ± 9.6 μg/mL; P<0.001) from pre-game values.

The pre-game snack was not associated with exercise intensity or post-game outcome; however, children consuming the cereal-based (high-sugar and high-glycemic index (GI)) snack exercised more intensely than the two lower-GI snack groups (P<0.05).

Children who consumed the high-sugar, high-GI snack also reported more symptoms of fatigue (P<0.05). A high-sugar, high-GI pre-game snack was associated with exercise intensity and fatigue but not changes in blood sugar or stress biomarkers following a soccer game in children.

Source - See more at: http://www.stonehearthnewsletters.com/how-pre-game-snacks-affect-the-kids/nutrition/#sthash.NDds2rrn.dpuf