Marie Spano

International Society of Sports Nutrition 2008 Conference

Research Highlights

By Marie Spano, MS, RD, FISSN, CISSN, CSCS

The International Society of Sports Nutrition's 5th annual conference in June shed light on the most recent research in the world of nutrition and performance enhancement. Speakers also provided the latest information on various aspects of nutrition and supplementation as it relates to health and disease prevention. Here are some of the highlights from this information-packed weekend and, more importantly, how this research can help you get better results from the time you spend in the gym…

The Power of Protein

We know protein works… but how much, what type, and when is best?

Researchers continue to shed light on various types of protein and their roles in muscle protein synthesis (MPS), recovery, and other, less obvious aspects of health that impact performance (such as immune functioning).

Unfortunately, there are no exact formulas or perfect ratios we can give athletes to alter any aspects of performance. So if someone, for example, tells you to take a 4:1 ratio of carbs : protein post aerobic exercise, don't go running for your calculator in hopes of miraculously bolstering recovery perfectly. The answers are not so precise. However, research is helping us answer some of the most pressing questions about protein.

Stu Phillips, Ph.D. of McMaster University, for one, presented research revealing that nitrogen balance studies indicate that male endurance athletes need approximately 1.2 g/kg bodyweight, and male bodybuilders and strength athletes need approximately 1.6 - 1.7 g/kg bodyweight.

Why the difference? Well, because resistance training damages muscle. So to repair that muscle, you need more protein. However, in turns out that the timing of protein is even more important than the quantity. That is, consuming protein in close temporal proximity with exercise (that is, right after) is beneficial for both muscle growth and strength.

"...consuming protein in close temporal proximity with exercise (that is, right after) is beneficial for both muscle growth and strength."

Another interesting finding from Dr. Phillips' research is that chronic consumption of milk vs. soy or an equal amount of carbohydrate in calories will promote greater gains in muscle mass. What makes whey work? Possibly the amino acid leucine. Leucine stimulates fatty acid oxidation (burning) and increases muscle protein synthesis while decreasing muscle protein breakdown.

According to Layne Norton from the University of Illinois, three to four grams of leucine at a meal is required to maximize muscle protein synthesis. He also suggested that optimal muscle protein synthesis may require multiple protein meals throughout the day and the amount of protein needed may be dependent on the leucine content of the protein.

Though whey may have numerous advantages when it comes to increasing strength, soy also has a place in our diets. Mark Messina, PhD, of Loma Linda University, shed light on soy isoflavones.

Soy isoflavones are considered phytoestrogens because they exert some estrogen-like effects under certain conditions. Soy isoflavones are different than estrogen and considered non-hormonal. This means that soy does not affect total or free testosterone levels in men. Soy isoflavones selectively bind to estrogen receptors imparting several health benefits such as decreased cholesterol, decreased antioxidant stress, and over time, the potential to decrease your risk of chronic disease.

And, though soy has a lower leucine and branched chain amino acid (BCAA) content than whey, Dr. Messina indicated that the available research shows that the ability of soy protein to support muscle growth in individuals undergoing resistance exercise is equal to that of whey protein.

Caffeine Spikes Performance

Aside from protein, attendees learned that the popular performance aid caffeine can be used not just to improve mental alertness, reaction time, movement time, and eye/hand coordination but also to support substrate use and improve aerobic endurance performance. Approximately three mg caffeine/kg body weight is an effective dose.

Beta-Alanine/Carnosine Battle Muscle Fatigue

"…beta-alanine has hit the spotlight for its ability to delay fatigue when exercise reaches an intensity at the upper limit sustainable by aerobic metabolism alone."

Another popular performance aid, beta-alanine, has hit the spotlight for its ability to delay fatigue when exercise reaches an intensity at the upper limit sustainable by aerobic metabolism alone. Dr. Roger Harris travelled from the UK to discuss the role of carnosine (composed of beta-alanine and histidine) as a hydrogen ion buffer. Carnosine also acts as an antioxidant and may slow tissue aging.

Beta-alanine is the rate-limiting substrate in the production of carnosine, whereas histidine is never limiting to the synthesis of carnosine. Therefore, if you want to bolster your carnosine levels, bump up your beta-alanine intake.

Taking beta-alanine may be especially important for vegetarians who tend to have lower muscle carnosine content than non-vegetarians.

Beta-alanine, cautioned Dr. Harris, should not be taken alone as a free powder or even made commercially available in this form. Excess supplementation should be avoided as well (most studies show supplementation at four to six grams). More is not better as with most products. And of course, Dr. Harris noted that being proficient in the skills of one's sport may be a more important factor than the extent of local fatigue. A supplement, any supplement, cannot replace smart training and proper nutrition.

An Update on HMB and Creatine

Jake and Gabe Wilson discussed the most recent research on HMB. Most studies examining HMB have used a dose of three grams. HMB still seems to be most effective for the untrained and elderly vs. a younger, trained population. "Side effects" of HMB supplementation include a decrease in total cholesterol, LDL, and blood pressure. And it has not been shown to have adverse affects on the kidneys, livers, and other variables. Researchers have also discovered HMB inhibits protein breakdown through inhibiting the ubiquitin-proteasome-proteolytic pathway. And of course there is the old standby, creatine. Aside from just adding mass to gym goers and athletes alike, creatine has several potential clinical applications. Studies indicate that creatine may be of therapeutic benefit for individuals with neurodegenerative diseases such as Alzheimer's disease, Parkinson's disease, Muscular dystrophy, and Huntington's disease and those with muscle mass loss (sarcopenia).

"…recent research shows that creatine has favorable effects on properties of bone metabolism, possibly by increasing bone formation…"

In addition, recent research shows that creatine has favorable effects on properties of bone metabolism, possibly by increasing bone formation and decreasing the rate of bone resorption.

Recovery Components

Though not often thought of as sports supplements, proteolytic enzymes (proteases such as trypsin, bromelain, chymotrypsin, and papain) have the potential to expedite recovery and alleviate muscle stiffness, pain, soreness, and swelling. The anti-inflammatory action of protease supplementation is apparently associated with increased tissue permeability, facilitating resorption of edema (swelling), and accelerated restructuring of damaged muscle tissue.

Oral protease supplementation apparently inhibits inflammation, minimizes muscle damage and soreness, maintains muscle performance, and shortens recovery time after exercise-induced muscle damage. So protease supplementation can be a beneficial adjunct to most all exercise training programs due to its ability to minimize muscle damage and protein degradation and inflammation, all commonly associated with exercise training.

Proteases can improve muscle recovery from exercise training, thereby supporting the notion that proteases can likely help support muscle mass and performance.

But What Really Works? And Who Can You Trust?

And finally, researchers addressed how to weed through the hype to find a product that works.

Sports nutrition products often contain marketing materials that glamorize how a product can improve one's physique or help them increase muscle mass, strength, endurance, or various performance parameters. And, sometimes, research is cited to support the ads claiming a product's effectiveness. However, these ads may be misleading, and the research cited may not have been done on the particular product they are advertising.

Consumers should look beyond ads for "truth in marketing" by actually taking a close look at the research that is cited and contacting the company to ask them for the research papers. If the company itself sponsored the research, representatives should have no problem sending you copies. If consumers don't want to expend this much effort, they should ask a trusted professional (coach, researcher, sports nutritionist) to recommend products for them. It sounds simple, and it is. For example, you can contact the trained Fitness Professionals at RealSolutionsmag.com by phone at 1-866-688-7679 from 8:00 to 5:00 MST Monday through Friday or email them 24/7 at info@isatoritech.com, and they can help you track down research or just answer your questions.

"...iSatori's new MORPH™ was shown to significantly boost resistance exercise-induced increases in lean mass of the arms.

The Poster Presentations

• 4g/day of beta-alanine over an 8-week period in competitive college-aged wrestlers led to significant decreases in 400-meter sprint time
  
  
• 50 mg L-theanine given post exercise to healthy male subjects led to improvements in mental regeneration (l-theanine is a natural compound found in tea)
  
  
• Three-weeks of combined beta-alanine supplementation (3 g/day in 2 divided doses) and high-intensity interval training (HIIT), following a 21-day beta-alanine loading (6 g/day in 4 divided doses) and HIIT adaptation phase significantly improves aerobic performance.
  
  
• Pre-workout consumption of Celcius® may enhance the positive adaptations of chronic exercise on body composition and cardiorespiratory fitness and endurance performance in sedentary men and women.
  
  
• And most exciting, iSatori's new MORPH (beta-alanine, arginine, creatine malate, and glycerol monostearate) was shown to significantly boost resistance exercise-induced increases in lean mass of the arms. (You can read more about this study, including comments from the researcher, in our News & Events section.)

Unfortunately, it would be impossible to highlight every study presented at his jam-packed event. So for more information or to view the Powerpoint presentations from the ISSN conference, please go to www.theissn.org.

• Lessons in Leanness
• Back to Issue 70 Table of Contents

Fill out the no-obligation form below to TAKE your free issue of the printed version of Real SOLUTIONS Magazine now! Still not sure? Click here to listen to a special audio welcome from our editor, Stephen Adele.