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FitBits
Exercise ETC's Review of
Exercise Related Research
September 15, 2011
Compiled by Laura Abbott, MS, LMT
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Does the Endurance Gene Really Exist?
We've heard it or have even said it to our clients - genetics plays a role between the good athlete and the great athlete. But where is the proof? The Perelman School of Medicine at the University of Pennsylvania has identified a gene that plays a role for muscle endurance albeit in rats, but it is a start. The investigators have shown a remarkable link with this gene in Olympic level athletes who compete in endurance sports such as swimming as compared to non-endurance athletes.
The gene is called Interleukin-15 receptor-alpha (IL-15-alpha) and NOT having it may mean you have fatigue resistant muscles. Not only does this have huge ramifications for athletes, but it may also allow greater methods of treating muscle and metabolic diseases as well as obesity and aging. Of course, more research is needed, but like we said, it is a start in understanding muscle physiology and performance.
Published in Volume 121, Issue 8 (August 1, 2011), J Clin Invest. 2011;121(8):3120 - 3132. doi:10.1172/JCI44945. Copyright © 2011, American Society for Clinical Investigation.
Eating Nuts Could Help with Diabetes
A group of researches at the University of Toronto's Department of Nutritional Sciences in conjunction with St. Michael's Hospital Risk Factor Modification Centre found that eating 2 ounces of nuts a day as a replacement for carbohydrates helped control glycemic levels and serum lipids. The focus was on Type 2 diabetics.
Jenkins and his colleagues provided three different diet supplements to subjects with Type 2 diabetes. One group was given muffins, one was provided with a mixture of nuts including raw almonds, pistachios, walnuts, pecans, hazelnuts, peanuts, cashews, and macadamias, and one group was given a mixture of muffins and nuts.
Subjects receiving the nut-only supplement reported the greatest improvement in blood glucose as well as noted improvements in their LDL cholesterol. In addition, the nuts appeared to be well suited for weight-reducing diets. All of these are concerns for the Type 2 diabetic and may very well be ideal as a food option for these individuals.
Jenkins, David, et al. "A 'Nutty' Solution to Type 2 Diabetes Management." Diabetes Journals/American Diabetes Association. June 2011.
Pass the Coffee Please – More Benefits From That Cup of Joe
With the Olympics coming up in 2012, could we possibly see more athletes with a water bottle full of coffee instead of water? We certainly hope not, but research is showing more and more benefits of coffee... amounts within reason of course.
A group of UK researchers showed that high dosages of caffeine can increase muscle power and endurance during low intensity activities. We've heard that coffee can improve endurance, now scientists are seeing the benefits in sports performance as well. A small increase in caffeine could be the difference between winning and second place.
The World Anti-Doping Agency (WADA) has not currently listed caffeine as a banned substance in any concentration in blood or urine although they had one prior to 2004. It has since been lifted. This also led to it being removed from the Olympics banned substance list.
So, caffeine has been shown to cut post-workout pain by close to 50% (Science News, Jan. 2007), reduce mistakes made by shift workers (Science News, May 2010), and act as a possible anti-oxidant (Science News, May 2011). However, it is a diuretic and that has a host of other problems. So, don't replace your water with coffee just yet, but do note that some coffee may not be a bad thing.
Society for Experimental Biology (2010, June 30). Olympic gold? A new effect of caffeine boosts performance. ScienceDaily. Retrieved August 16, 2011.
Are Crunches Worth the Effort?
When researches at Indiana State University began research on strength of core muscles vs athletic performance, the results were not what they expected. The thinking was that those with sturdy cores would perform better on physical performance tests. However, the results showed otherwise. But don't give up on those core exercises yet.
While Indiana States results were not expected, other studies have shown novice runners do benefit from stronger cores. Those with better core strength were able to reduce their 5K running time.
While studies vary across the spectrum on whether strong cores help with performance, what is known is if you train for your sport, the core strength will come. So what does this mean for us? Avoid performing dozens of crunches. In fact, 6-8 good quality crunches a few times per week are best. Perform them correctly by maintaining the natural curve of the spine and lift only enough to feel the first bit of contraction. And remember, we all have a "6-pack," but some of us need to reduce the body fat.
Reynolds, Gretchen, "Are Crunches Worth the Effort?" NY Times.com. August 17, 2011.
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