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FitBits
Exercise ETC's Review of
Exercise Related Research
May 15, 2011
Compiled by Laura Abbott, MS, LMT
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Protein & The Psychology of Training
The purpose of this study was to examine the effects of increased protein intake on short-term bouts of high intensity training periods and how it affected subsequent endurance performance. To date, no study has examined the effect of long-term protein ingestion on endurance performance when training during a block of high intensity.
One group ingested 3g of protein per kg of body mass while another group ingested 1.5 g per kg of body mass on a group of cyclists. Dietary carbohydrates remained constant at 6 g per kg of body mass, and endurance performance was measured with a VO2 max tests.
No clear effect of additional protein intake was observed on weekly training volume during normal training, but it may be helpful in recovery from high intensity workouts and training for the endurance performance later. Researchers also noted that they are unsure how much of this quick recovery was actually from the increase protein or from psychological factors. However, they do agree that protein is important for recovery from intense exercise and maintenance of performance during periods of intense endurance-based training. And, of course, more research needs to be done concerning long term effects.
Witard, Oliver C., et al. "Effect of Increased Dietary Protein on Tolerance to Intensified Training." Medicine and Science in Sport and Exercise. ACSM, Volume 43, No. 4, April 2011, pp. 598-607.
Alternate Training Intensities to Maximize Older Adults' Results
With the aging population growing by leaps and bounds, it is even more important to lower the risk of impairment of motor skills and their ability to adapt to changing environments. Interestingly, the aging population is expected to comprise 25% of the workforce in the next 30 years. Minimizing motor output issues is essential to improving their work performance as well as their capability of learning new tasks.
By utilizing high intensity type programs, older adults exhibit greater motor variability leading to impairment in accuracy and function. Therefore, researchers have found that the following are more beneficial exercise program considerations for the older population:
- Low intensity strength training that emphasizes limb coordination
- Limited visual feedback
This does not mean to eliminate moderate strength training programs from older adult workouts, but it does mean that it might be beneficial to alternate intensities between workout days. Also, while strength is important to improve, we must not ignore motor output and the ability to transition these skills into daily tasks. Therefore, functional tasks are vital to many older adults in order to stay independent.
Christou, Evangelos A., "Aging and Variability of Voluntary Contractions." Exercise and Sport Sciences Reviews. ACSM, Volume 39, No. 2, April 2011, pp. 77-84.
Antioxidant Supplements Tied to Increased Insulin Resistance
Free radicals bad, antioxidants good. And the more the better when it comes to antioxidants, right? Well, let's think about this. We know free radicals, that crazy molecule of hydrogen and oxygen looking for a third party to join them is not a good thing for the body. They have been linked to arthritis, aging, cancers, heart disease, and a host of other health issues. But is taking antioxidant supplements necessary to combat these free radicals? And what kind of effect might these supplements have in other areas.
Several studies have been conducted with exercise to try to establish whether there was any reactive oxygen species (ROS), or radicals, in either the blood or muscles. These studies were not consistent when dealing with the dosage or type of antioxidant used. More recent studies, however, have found that taking antioxidants to prevent the accumulation of ROS byproducts in the blood did not have any positive effect on exercise. In fact, it found that that antioxidant vitamin supplementation may interfere with some important adaptations that occur with exercise training. One of these is the antioxidants increased insulin resistance, preventing training-induced enhanced glucose transport to cells…the opposite of what we want to occur with our diabetics!
Therefore, it is strongly recommended to think twice about taking antioxidant supplements on a regular basis. Bottom line is if you have a well-balanced diet and exercise regularly, you do not need antioxidant supplements. If your diet is not well balanced, then add more fruits and vegetables to get antioxidants naturally.
Foldfarb, Allan, Ph.D., FACSM, FNAK, "Active Voice: Understanding the Use of Antioxidant Supplementation with Exercise." ACSM Sports Medicine Bulletin. Multi-briefs, April 2011
Dynamic Flexibility Training May Minimize Exercise-Induced Muscle Damage
The purpose of this study was to see if flexibility training would reduce muscle damage from maximal eccentric exercise. Thirty untrained men were assigned to a group that either performed static stretching, proprioceptive neuromuscular facilitation (PNF), or a control group. Each of the three groups performed 6 sets of 10 maximal Isokinetic lengthening contractions of the knee flexors and incorporated the stretching for their respective group 3 times per week.
The study found improvements in range of motion of the knee flexors in the groups that performed static stretching and the PNF group. An improvement in strength was also found among the group that stretched vs. the control group.
However, because women and men respond differently to eccentric exercise-induced muscle damage and differences exist between the genders, women will need to be investigated before a conclusion can be made. It has also been shown in previous studies that while pre-exercise static stretching negatively affects power, speed, and strength performance, dynamic stretching does not. This could mean that PNF stretching or other dynamic stretching programs would be most beneficial before exercise regardless of eccentric muscle damage or not.
In conclusion, this study does show that with this group of men, flexibility training is effective in not only in improving flexibility and strength, but also reducing the extent of muscle damage from eccentric-induced exercise. It also is safe to add that flexible muscles are less susceptible to this type of damage. So keep stretching!
Chen, Che-Hsiu, et al, "Effects of Flexibility Training on Eccentric Exercise-Induced Muscle Damage." ACSM Medicine and Science in Sports and Exercise, Vol. 43, No. 3, March 2011.
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