Snippit Sports Science Podcast: Recent Episodes
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Hi everyone, Thanks for you continued support. Today's article looks into the plethora of information that surround protein consumption for improved muscle building:
How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution Brad Jon Schoenfeld & Alan Albert Aragon Journal of the International Society of Sports Nutrition volume 15, Article number: 10 (2018)
Abstract
Controversy exists about the maximum amount of protein that can be utilized for lean tissue-building purposes in a single meal for those involved in regimented resistance training. It has been proposed that muscle protein synthesis is maximized in young adults with an intake of ~ 20–25 g of a high-quality protein; anything above this amount is believed to be oxidized for energy or transaminated to form urea and other organic acids. However, these findings are specific to the provision of fast-digesting proteins without the addition of other macronutrients. Consumption of slower-acting protein sources, particularly when consumed in combination with other macronutrients, would delay absorption and thus conceivably enhance the utilization of the constituent amino acids. The purpose of this paper was twofold: 1) to objectively review the literature in an effort to determine an upper anabolic threshold for per-meal protein intake; 2) draw relevant conclusions based on the current data so as to elucidate guidelines for per-meal daily protein distribution to optimize lean tissue accretion. Both acute and long-term studies on the topic were evaluated and their findings placed into context with respect to per-meal utilization of protein and the associated implications to distribution of protein feedings across the course of a day. The preponderance of data indicate that while consumption of higher protein doses (> 20 g) results in greater AA oxidation, this is not the fate for all the additional ingested AAs as some are utilized for tissue-building purposes. Based on the current evidence, we conclude that to maximize anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimumof 1.6 g/kg/day. Using the upper daily intake of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal.
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Hi there, We are finally back - Jared and I have finally synced our schedules to do an episode together. We are trying some new software called SquadCast to try and improve the quality of the internet recording - I think the audio is much better on this episode. We are quite busy at the moment so we have decided in the short term to push our podcast release to every 2 weeks. Jared in particular is in the back-end of his thesis writing so it is great he is able to take a little bit of his valuable time out to come onto the podcast. As always we are grateful to our sponsor EliteForm who have integrated Velocity Based Training through the use of 3D camera system with an online Strength planner so please give them a visit at Eliteform.com (Also we forgot to acknowledge them in the introduction so hence our extra shout out here.) Today's episode from a practical standpoint helps to understand the optimisation of Blood Flow Restriction pressures when doing aerobic (stationary-based) exercise. I personally have found that dropping my pre-determined BFR pressure by around 20mmHg works best and that if I stayed at this pressure (I usually do my strength training at) it is just doesn't feel right and is too high. The debate of BFR pressures is an ongoing on and this article helps shed some light as to some great evidence. Effects of Different Percentages of Blood Flow Restriction on Energy Expenditure. Pfeiffer PS1, Cirilo-Sousa MS1, Santos HHD2.
Int J Sports Med. 2019 Mar;40(3):186-190. doi: 10.1055/a-0828-8295. Epub 2019 Jan 31.
Abstract
The study aimed to analyze the effect of different levels of blood flow restriction (BFR) on energy expenditure (EE) and subjective perceptions of discomfort (SPD) during aerobic exercises. A sample group of 24 young men was required to walk on a treadmill for 14 min at 40% of their maximum speed, with 4 different percentages of BFR (0, 50, 80 and 100%) applied in the lower limbs (LL) once a week with a 7-day interval between the 4 evaluations. EE data were collected during the exercise periods; SPD data were collected after the exercises. There was a significant increase in EE at 50, 80 and 100% BFR compared to the condition without BFR, and between 50 and 100% BFR; however, there were no differences between 50 and 80% and 80 and 100% BFR. Discomfort showed a significant increase according to the increase in BFR. During the walking exercises with BFR, the EE strongly increased until 50% of BFR; after this level the additional increases slowed. It can be concluded that when performing aerobic exercises with BFR, there is no need to use BFR levels above 50% to reach satisfying level of EE with only a moderate level of discomfort to the practitioner.
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https://bjsm.bmj.com/content/early/2019/03/29/bjsports-2018-100278
Wake up and smell the coffee: caffeine supplementation and exercise performance—an umbrella review of 21 published meta-analyses
Jozo Grgic Ivana Grgic Craig Pickering Brad J Schoenfeld David J Bishop Zeljko Pedisic
Abstract
Objective To systematically review, summarise and appraise findings of published meta-analyses that examined the effects of caffeine on exercise performance.
Design Umbrella review.
Data sources Twelve databases.
Eligibility criteria for selecting studies Meta-analyses that examined the effects of caffeine ingestion on exercise performance.
Results Eleven reviews (with a total of 21 meta-analyses) were included, all being of moderate or high methodological quality (assessed using the Assessing the Methodological Quality of Systematic Reviews 2 checklist). In the meta-analyses, caffeine was ergogenic for aerobic endurance, muscle strength, muscle endurance, power, jumping performance and exercise speed. However, not all analyses provided a definite direction for the effect of caffeine when considering the 95% prediction interval. Using the Grading of Recommendations Assessment, Development and Evaluation criteria the quality of evidence was generally categorised as moderate (with some low to very low quality of evidence). Most individual studies included in the published meta-analyses were conducted among young men.
Summary/conclusion Synthesis of the currently available meta-analyses suggest that caffeine ingestion improves exercise performance in a broad range of exercise tasks. Ergogenic effects of caffeine on muscle endurance, muscle strength, anaerobic power and aerobic endurance were substantiated by moderate quality of evidence coming from moderate-to-high quality systematic reviews. For other outcomes, we found moderate quality reviews that presented evidence of very low or low quality. It seems that the magnitude of the effect of caffeine is generally greater for aerobic as compared with anaerobic exercise. More primary studies should be conducted among women, middle-aged and older adults to improve the generalisability of these findings.
http://dx.doi.org/10.1136/bjsports-2018-100278
Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbean.com/snippitscience/feed.xml RSS Explore our other content: ► https://bfrradio.podbean.com ► https://chrisgaviglio.com ► https://eliteform.com ► https://twitter.com/ChrisGaviglio ► https://twitter.com/Jared_CS Follow SnippitScience on social media: ► https://twitter.com/snippitscience ► https://www.facebook.com/snippitscience ► https://www.instagram.com/snippitscience ► https://www.pinterest.com/snippitscience ► https://snippitscience.tumblr.com ► https://www.reddit.com/r/snippitscience ► https://snippitscience.wordpress.com Please like, share, and comment below, subscribe at the top of the page, and help support the podcast: ► https://www.patreon.com/snippitscience Thank you for your support!
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Hi there, Both Jared and I are currently in a very busy time period of work. In particular Jared is in the thick of his PhD writing so we've decided to push our podcast release to a fortnight format. Once things settle down we'll get back to our weekly format. Today's article review in my opinion is a really practical paper. It reviews the mechanism of hamstring injuries in sprinting and then highlights a few different exercises that would be of benefit to include into a strengthening program. The paper has pictures so do yourself a favour and download it. Hamstring exercises for track and field athletes: injury and exercise biomechanics, and possible implications for exercise selection and primary prevention. Malliaropoulos N1, Mendiguchia J, Pehlivanidis H, Papadopoulou S, Valle X, Malliaras P, Maffulli N. Br J Sports Med. 2012 Sep;46(12):846-51. doi: 10.1136/bjsports-2011-090474. Epub 2012 Jun 9.
Abstract
Hamstring strain injuries are the most prevalent muscle injuries in track and field (TF). These injuries often cause prolonged symptoms and a high risk of re-injury. Strengthening of the hamstring muscles has been recommended for injury prevention. The authors review the possible role of eccentric training in TF hamstring injury prevention and introduce exercise classification criteria to guide clinicians in designing strengthening programmes adapted to TF. The principles exposed may serve as a foundation for future development and application of new eccentric programmes to decrease the high incidence of this type of injury in other sports.
Also, thank you to our podcast sponsor EliteForm, which brings together cutting edge sports science technologies. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker.
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We need the help of listeners like you to keep the podcast going!Please help support the podcast:► https://www.patreon.com/snippitscience https://www.ncbi.nlm.nih.gov/pubmed/29971434 JAMA Intern Med. 2018 Aug 1;178(8):1086-1097. doi: 10.1001/jamainternmed.2018.2425 Association of Coffee Drinking With Mortality by Genetic Variation in Caffeine Metabolism: Findings From the UK Biobank. Loftfield E, Cornelis MC, Caporaso N, Yu K, Sinha R, Freedman N.
Abstract
IMPORTANCE: Prospective cohorts in North America, Europe, and Asia show consistent inverse associations between coffee drinking and mortality, including deaths from cardiovascular disease and some cancers. However, concerns about coffee, particularly among people with common genetic polymorphisms affecting caffeine metabolism and among those drinking more than 5 cups per day, remain. OBJECTIVE: To evaluate associations of coffee drinking with mortality by genetic caffeine metabolism score. DESIGN, SETTING, AND PARTICIPANTS: The UK Biobank is a population-based study that invited approximately 9.2 million individuals from across the United Kingdom to participate. We used baseline demographic, lifestyle, and genetic data form the UK Biobank cohort, with follow-up beginning in 2006 and ending in 2016, to estimate hazard ratios (HRs) for coffee intake and mortality, using multivariable-adjusted Cox proportional hazards models. We investigated potential effect modification by caffeine metabolism, defined by a genetic score of previously identified polymorphisms in AHR, CYP1A2, CYP2A6, and POR that have an effect on caffeine metabolism. Of the 502 641 participants who consented with baseline data, we included those who were not pregnant and had complete data on coffee intake and smoking status (n = 498 134). EXPOSURES: Total, ground, instant, and decaffeinated coffee intake. MAIN OUTCOMES AND MEASURES: All-cause and cause-specific mortality. RESULTS: The mean age of the participants was 57 years (range, 38-73 years); 271 019 (54%) were female, and 387 494 (78%) were coffee drinkers. Over 10 years of follow-up, 14 225 deaths occurred. Coffee drinking was inversely associated with all-cause mortality. Using non-coffee drinkers as the reference group, HRs for drinking less than 1, 1, 2 to 3, 4 to 5, 6 to 7, and 8 or more cups per day were 0.94 (95% CI, 0.88-1.01), 0.92 (95% CI, 0.87-0.97), 0.88 (95% CI, 0.84-0.93), 0.88 (95% CI, 0.83-0.93), 0.84 (95% CI, 0.77-0.92), and 0.86 (95% CI, 0.77-0.95), respectively. Similar associations were observed for instant, ground, and decaffeinated coffee, across common causes of death, and regardless of genetic caffeine metabolism score. For example, the HRs for 6 or more cups per day ranged from 0.70 (95% CI, 0.53-0.94) to 0.92 (95% CI, 0.78-1.10), with no evidence of effect modification across strata of caffeine metabolism score (P = .17 for heterogeneity). CONCLUSIONS AND RELEVANCE: Coffee drinking was inversely associated with mortality, including among those drinking 8 or more cups per day and those with genetic polymorphisms indicating slower or faster caffeine metabolism. These findings suggest the importance of noncaffeine constituents in the coffee-mortality association and provide further reassurance that coffee drinking can be a part of a healthy diet.
PMID: 29971434 PMCID: PMC6143111 DOI: 10.1001/jamainternmed.2018.2425
Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscienc
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Hi everyone, I would have to say that performing a hip-thrust strength exercise has gained a lot of popularity in recent years. I would have to say that I enjoy programming it for athletes that I train and that its a great exercise to perform where they can lift a heavy load without excessive axial loading on the body (as with a squat). Therefore considering it as a PAP activity prior to sprinting provides an interesting concept for consideration. So today's article I review is: Hip thrust-based PAP effects on sprint performance of soccer players: heavy-loaded versusoptimum-power development protocols. Dello Iacono A1,2, Seitz LB3. J Sports Sci. 2018 Oct;36(20):2375-2382. doi: 10.1080/02640414.2018.1458400. Epub 2018 Mar 29
Abstract
This study aimed to investigate the acute effects of two barbell hip thrust-based post-activation potentiation (PAP) protocols on subsequent sprint performance. Using a crossover design, eighteen soccer athletes performed 5 m, 10 m, and 20 m sprints before and 15 s, 4 min, and 8 min after two PAP protocols. The PAP conditioning activities consisted of hip thrust exercises loaded with either 85% 1RM or a load for optimum power development. The resulting 5 m and 10 m sprint performances were impaired at 15 s following both protocols. At 4 min and 8 min, meaningful improvements were observed for the three sprint distances following both of the protocols. Meaningful differences were found when comparing the two PAPs over time: greater impairments in 5 m and 10 m following the 85% of 1 RM protocol after 15 s, and greater improvements in all sprint distances after 4 min and 8 min following the optimum powerdevelopment protocol. Positive correlations between the hip thrust's 1RM and power values and the overall individual PAP responses were found. This investigation showed that both heavy-loaded and optimum-power hip thrust exercises can induce a PAP response, with the optimum-power development protocol preferred due its higher efficiency.
Also, thank you to our podcast sponsor EliteForm, which brings together cutting edge sports science technologies. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker.
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https://www.bmj.com/content/bmj/359/bmj.j5024.full.pdf Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes Poole, Robin; Kennedy, Oliver J; Roderick, Paul; Fallowfield, Jonathan A; Hayes, Peter C; et al. BMJ : British Medical Journal (Online); London Vol. 359, (Nov 21, 2017). DOI:10.1136/bmj.j5024
Abstract
Objectives To evaluate the existing evidence for associations between coffee consumption and multiple health outcomes. Design Umbrella review of the evidence across meta-analyses of observational and interventional studies of coffee consumption and any health outcome. Data sources PubMed, Embase, CINAHL, Cochrane Database of Systematic Reviews, and screening of references. Eligibility criteria for selecting studies Meta-analyses of both observational and interventional studies that examined the associations between coffee consumption and any health outcome in any adult population in all countries and all settings. Studies of genetic polymorphisms for coffee metabolism were excluded. Results The umbrella review identified 201 meta-analyses of observational research with 67 unique health outcomes and 17 meta-analyses of interventional research with nine unique outcomes. Coffee consumption was more often associated with benefit than harm for a range of health outcomes across exposures including high versus low, any versus none, and one extra cup a day. There was evidence of a non-linear association between consumption and some outcomes, with summary estimates indicating largest relative risk reduction at intakes of three to four cups a day versus none, including all cause mortality (relative risk 0.83, 95% confidence interval 0.83 to 0.88), cardiovascular mortality (0.81, 0.72 to 0.90), and cardiovascular disease (0.85, 0.80 to 0.90). High versus low consumption was associated with an 18% lower risk of incident cancer (0.82, 0.74 to 0.89). Consumption was also associated with a lower risk of several specific cancers and neurological, metabolic, and liver conditions. Harmful associations were largely nullified by adequate adjustment for smoking, except in pregnancy, where high versus low/no consumption was associated with low birth weight (odds ratio 1.31, 95% confidence interval 1.03 to 1.67), preterm birth in the first (1.22, 1.00 to 1.49) and second (1.12, 1.02 to 1.22) trimester, and pregnancy loss (1.46, 1.06 to 1.99). There was also an association between coffee drinking and risk of fracture in women but not in men. Conclusion Coffee consumption seems generally safe within usual levels of intake, with summary estimates indicating largest risk reduction for various health outcomes at three to four cups a day, and more likely to benefit health than harm. Robust randomised controlled trials are needed to understand whether the observed associations are causal. Importantly, outside of pregnancy, existing evidence suggests that coffee could be tested as an intervention without significant risk of causing harm. Women at increased risk of fracture should possibly be excluded.
Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do
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Welcome to Episode 70. Today's episode revisits our original concept of short and snappy (hence Snippit) article reviews. I also put a slightly different spin on the review as I personally copied the same study and did the protocol as a comparison. It was a good challenge and I give my own results and personal opinion on this type of training. Hope you enjoy it. Also, thank you to our podcast sponsor EliteForm, which brings together cutting edge sports science technologies. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Effects of low-intensity bench press training with restricted arm muscle blood flow on chest muscle hypertrophy: a pilot study. Yasuda T1, Fujita S, Ogasawara R, Sato Y, Abe T.
Abstract
Single-joint resistance training with blood flow restriction (BFR) results in significant increases in arm or leg muscle size and single-joint strength. However, the effect of multijoint BFR training on both blood flow restricted limb and non-restricted trunk muscles remain poorly understood. To examine the impact of BFR bench press training on hypertrophic response to non-restricted (chest) and restricted (upper-arm) muscles and multi-joint strength, 10 young men were randomly divided into either BFR training (BFR-T) or non-BFR training (CON-T) groups. They performed 30% of one repetition maximal (1-RM) bench press exercise (four sets, total 75 reps) twice daily, 6 days week(-1) for 2 weeks. During the exercise session, subjects in the BFR-T group placed elastic cuffs proximally on both arms, with incremental increases in external compression starting at 100 mmHg and ending at 160 mmHg. Before and after the training, triceps brachii and pectoralis major muscle thickness (MTH), bench press 1-RM and serum anabolic hormones were measured. Two weeks of training led to a significant increase (P
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We need the help of listeners like you to keep the podcast going!Please help support the podcast:► https://www.patreon.com/snippitscience https://www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064941
Coffee, Caffeine, and Health Outcomes: An Umbrella Review
Annual Review of Nutrition
Vol. 37:131-156 (Volume publication date August 2017) https://doi.org/10.1146/annurev-nutr-071816-064941
Giuseppe Grosso, Justyna Godos, Fabio Galvano, and Edward L. Giovannucci Abstract To evaluate the associations between coffee and caffeine consumption and various health outcomes, we performed an umbrella review of the evidence from meta-analyses of observational studies and randomized controlled trials (RCTs). Of the 59 unique outcomes examined in the selected 112 meta-analyses of observational studies, coffee was associated with a probable decreased risk of breast, colorectal, colon, endometrial, and prostate cancers; cardiovascular disease and mortality; Parkinson's disease; and type-2 diabetes. Of the 14 unique outcomes examined in the 20 selected meta-analyses of observational studies, caffeine was associated with a probable decreased risk of Parkinson's disease and type-2 diabetes and an increased risk of pregnancy loss. Of the 12 unique acute outcomes examined in the selected 9 meta-analyses of RCTs, coffee was associated with a rise in serum lipids, but this result was affected by significant heterogeneity, and caffeine was associated with a rise in blood pressure. Given the spectrum of conditions studied and the robustness of many of the results, these findings indicate that coffee can be part of a healthful diet. Keywords coffee, caffeine, cardiovascular disease, cancer, diabetes, neurodegenerative disease
Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbean.com/snippitscience/feed.xml RSS Explore our other content: ► https://bfrradio.podbean.com ► https://chrisgaviglio.com ► https://eliteform.com ► https://twitter.com/ChrisGaviglio ► https://twitter.com/Jared_CS Follow SnippitScience on social media: ► https://twitter.com/snippitscience ► https://www.facebook.com/snippitscience ► https://www.instagram.com/snippitscience ► https://www.pinterest.com/snippitscience ► https://snippitscience.tumblr.com ► https://www.reddit.com/r/snippitscience ► https://snippitscience.wordpress.com Please like, share, and comment below, subscribe at the top of the page, and help support the podcast: ► https://www.patreon.com/snippitscience Thank you for your support!
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Hi there. Today's episodes looks at the response of two difference types of eccentric strength training on trained rugby players. This is another great paper that comes out from New Zealand. They used well trained (i.e. strong) athletes that has great applicability to any strength coach. Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Effects of Accentuated Eccentric Loading on Muscle Properties, Strength, Power, and Speed in Resistance-Trained Rugby Players. J Strength Cond Res 32(10): 2750-2761, 2018 Abstract
The purpose of this study was to determine the effects of slow and fast tempo resistance training incorporating accentuated eccentric loading (AEL) compared with traditional resistance training (TRT) in trained rugby players. Fourteen subjects (19.4 ± 0.8 years, 1.82 ± 0.05 m, 97.0 ± 11.6 kg, and relative back squat 1 repetition maximum [1RM]: 1.71 ± 0.24 kg·BM) completed either AEL (n = 7) or TRT (n = 7) strength and power protocols. Two 4-week phases of training were completed. The first phase emphasized a slow eccentric tempo, and the second phase emphasized a fast eccentric tempo. Back squat 1RM, inertial load peak power, drop jump reactive strength index (RSI), 40-m speed, maximum sprinting velocity (Vmax), and vastus lateralis (VL) muscle architectural variables were determined at baseline and after each phase of training. Slow AEL elicited superior improvements in back squat 1RM (+0.12 kg·BM; effect size [ES]: 0.48; and 90% confidence interval [CI]: 0.14, 0.82), 40-m time (-0.07 seconds; ES: 0.28; and CI: 0.01-0.55), and Vmax (+0.20 m·s; ES: 0.52; and CI: 0.18-0.86) vs. slow TRT. Fast AEL elicited a small increase in RSI but impaired speed. There was a likely greater increase in peak power with fast TRT (+0.72 W·kg; ES: 0.40; and CI: 0.00-0.79) vs. fast AEL alongside a small increase in VL pennation angle. The short-term incorporation of slow AEL was superior to TRT in improving strength and maximum velocity sprinting speed in rugby players undertaking a concurrent preparatory program. The second 4-week phase of fast AEL may have exceeded recovery capabilities compared with fast TRT.
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Snippit is made possible by listeners like you.Please help support the podcast:► https://www.patreon.com/snippitscience https://www.tandfonline.com/doi/full/10.1080/07420528.2019.1567524 CHRONOBIOLOGY INTERNATIONAL2019, VOL. 36, NO. 4, 449–460https://doi.org/10.1080/07420528.2019.1567524 The effects of time of day-specific resistance training on adaptations in skeletal muscle hypertrophy and muscle strength: A systematic review and meta-analysis Jozo GrgicBruno LazinicaAlessandro GarofoliniBrad J. SchoenfeldNicholas J. SanerPavle MikulicInstitute for Health and Sport (IHES), Victoria University, Melbourne, Australia Faculty of Education, Department of Kinesiology, J.J. Strossmayer University, Osijek, Croatia Department of Health Sciences, Lehman College, Bronx, USA Faculty of Kinesiology, University of Zagreb, Zagreb, Croatia ABSTRACTThe present paper endeavored to elucidate the topic on the effects of morning versus evening resistance training on muscle strength and hypertrophy by conducting a systematic review and a meta-analysis of studies that examined time of day-specific resistance training. This systematic review was performed in accordance with the Preferred Reporting Items for Systematic Reviews and Meta-Analyses guidelines with searches conducted through PubMed/MEDLINE, Scopus, and SPORTDiscus databases. The Downs and Black checklist was used for the assessment of the methodological quality of the included studies. Studies that examined the effects of time of day-specific resistance training (while equating all other training variables, such as training frequency and volume, between the groups) on muscle strength and/or muscle size were included in the present review. The random effects model was used for the meta-analysis. Meta-analyses explored (1) the differences in strength expression between morning and evening hours at baseline; (2) the differences in strength within the groups training in the morning and evening by using their post-intervention strength data from the morning and evening strength assessments; (3) the overall differences between the effects of morning and evening resistance training (with subgroup analyses conducted for studies that assessed strength in the morning hours and for the studies that assessed strength in the evening hours). Finally, a meta-analysis was also conducted for studies that assessed muscle hypertrophy. Eleven studies of moderate and good methodological quality were included in the present review. The primary findings of the review are as follows: (1) at baseline, a significant difference in strength between morning and evening is evident, with greater strength observed in the evening hours; (2) resistance training in the morning hours may increase strength assessed in the morning to similar levels as strength assessed in the evening; (3) training in the evening hours, however, maintains the general difference in strength across the day, with greater strength observed in the evening hours; (4) when comparing the effects between the groups training in the morning versus in the evening hours, increases in strength are similar in both groups, regardless of the time of day at which strength assessment is conducted; and (5) increases in muscle size are similar irrespective of the time of day at which the training is performed. ARTICLE HISTORYReceived 21 November 2018Revised 21 December 2018Accepted 7 January 2019 KEYWORDSChronobiology; circadian rhythm; MVC; muscle size Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Plea
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Snippit is made possible by listeners like you.Please help support the podcast:► https://www.patreon.com/snippitscience https://www.ncbi.nlm.nih.gov/pubmed/30736268 J Clin Med. 2019 Feb 6;8(2). pii: E193. doi: 10.3390/jcm8020193. Influence of a 30-Day Slow-Paced Breathing Intervention Compared to Social Media Use on Subjective Sleep Quality and Cardiac Vagal Activity. Laborde S, Hosang T, Mosley E, Dosseville F
Abstract
Breathing techniques are part of traditional relaxation methods; however, their influence on psychophysiological variables related to sleep is still unclear. Consequently, the aim of this paper was to investigate the influence of a 30-day slow-paced breathing intervention compared to social media use on subjective sleep quality and cardiac vagal activity (CVA, operationalized via high-frequency heart rate variability). Healthy participants (n = 64, 33 male, 31 female, M = 22.11, SD = 3.12) were randomly allocated to an experimental or control group. In the experimental group, they had to perform slow-paced breathing for 15 min each evening across a 30-day period. This was administered through a smartphone application. The control group used social media (e.g., Facebook, Instagram, Whatsapp) for the same duration. The night before and after the intervention, their CVA was assessed via a light portable Electrocardiogram (ECG) device, and they had to fill out the Pittsburgh Sleep Quality Index questionnaire. Results showed that in comparison to the use of social media, the slow-paced breathing technique improved subjective sleep quality and increased overnight CVA, while a tendency was observed for morning awakening CVA. Slow-paced breathing appears a promising cost-effective technique to improve subjective sleep quality and cardiovascular function during sleep in young healthy individuals.
KEYWORDS: cardiac coherence; cardiac vagal tone; deep breathing; high-frequency heart rate variability (HF-HRV); neurovisceral integration model; parasympathetic nervous system; respiratory sinus arrhythmia; slow breathing; vagal tank theory; vagus nerve
PMID: 30736268 PMCID: PMC6406675 DOI: 10.3390/jcm8020193
Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbean.com/snippitscience/feed.xml RSS Explore our other content: ► https://bfrradio.podbean.com ► https://chrisgaviglio.com ► https://eliteform.com ► https://twitter.com/ChrisGaviglio ► https://twitter.com/Jared_CS Follow SnippitScience on social media: ► https://twitter.com/snippitscience ► https://www.facebook.com/snippitscience ► https://www.instagram.com/snippitscience ► https://www.pinterest.com/snippitscience ► https://snippitscience.tumblr.com ► https://www.reddit.com/r/snippitscience ► https://snippitscience.wordpress.com Please like, share, and comment below, subscribe at the top of the page, and help support the podcast: ► https://www.patreon.com/snippitscience Thank you for your support!
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Hi everyone and welcome to Snippit Sports Science podcast. We are sponsored by EliteForm, which comobines and integrated online strength planner and velocity tracking system using 3D video technology. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Today we chat about hamstring exercises and strength measures. The single-leg Roman chair hold is more effective than the Nordic hamstring curl in improving hamstring strength-endurance in Gaelic footballers with previous hamstring injury. J Strength Cond Res. 2018 Mar 6. doi: 10.1519/JSC.0000000000002526. Authors: Macdonald B1, O'Neill J2, Pollock N3, Van Hooren B4,5.
Abstract
Poor hamstring strength-endurance is a risk factor for hamstring injuries. This study investigated the effectiveness of the single-leg Roman hold and Nordic hamstring curl in improving hamstring strength-endurance. Twelve Gaelic footballers (mean ± standard deviation age, height and mass were 25.17 ± 3.46 years, 179.25 ± 5.88 cm, 85.75 ± 4.75 kilo) with a history of hamstring injury were randomized into 2 groups that performed 6 weeks of either Nordic hamstring curl, or single-leg Roman chair hold training. The single-leg hamstring bridge (SLHB) was measured pre- and post- intervention. The Roman chair group showed a very likely moderate magnitude improvement on SLHB performance for both legs (23.7% for the previously injured leg [90% confidence interval 9.6% to 39.6%] and 16.9% for the non-injured leg [6.2% to 28.8%]). The Nordic curl group showed a likely trivial change in SLHB performance for the non-injured leg (-2.1% [-6.7% to 2.6%]) and an unclear, but possibly trivial change for the previously injured leg (0.3% [-5.6% to 6.6%]). The Roman chair group improved very likely more with a moderate magnitude in both the non-injured (19.5% [8.0% to 32.2%]) and the previously injured leg (23.3% [8.5% to 40.0%]) compared to the Nordic curl group. This study demonstrated that 6-weeks single-leg Roman chair training substantially improved SLHB performance, suggesting that it may be an efficacious strategy to mitigate hamstring (re-) injury risk. Conversely, 6-weeks Nordic curl training did not substantially improve SLHB performance, suggesting this may not be the intervention of choice for modifying this risk factor.
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Snippit is made possible by listeners like you.Please help support the podcast:► https://www.patreon.com/snippitscience https://journals.lww.com/acsm-msse/fulltext/2018/05001/Physical_Activity_Levels_of_Students_Walking.1927.aspx Physical Activity Levels of Students Walking Shelter Dogs in an Activity Course A Pilot Study 2362 Board #198 June 1 930 AM - 1100 AM Sartore-Baldwin, Melanie; Das, Bhibha, M.; Schwab, Lacey; DuBose, Katrina, FACSM Medicine & Science in Sports & Exercise: May 2018 - Volume 50 - Issue 5S - p 583 doi: 10.1249/01.mss.0000537009.25499.51 E-36 Free Communication/Poster Walking for Better Health Friday, June 1, 2018, 7:30 AM - 12:30 PM Room: CC-Hall B While it is becoming less and less common for four-year colleges and universities to require physical activity courses as part of student curricula, many schools continue to offer elective physical activity courses. These elective courses are important given the benefits associated with physical activity and the low levels of physical activity found within the college student population. College and universities also stress the importance of community engagement within their courses, suggesting that addressing the physical activity needs of others, such as shelter dogs, within activity-based courses may benefit multiple entities. PURPOSE: The purpose of this study was to assess the physical activity levels of students enrolled in a service-learning fitness walking course in which students walk local shelter dogs. METHODS: Ten college students (age = 20.8 years (SD = 1.23); 80% female; 90% White), enrolled in a fitness walking course that met at the county animal shelter, were asked to wear NL-1000 pedometers twice a week for 50 minutes for a duration of 10 weeks. Students will complete a survey about their experience at the end of the semester. RESULTS: Preliminary results indicate that, on average, students acquired approximately 4726.5 steps (SD = 299.14; range 2167-6212 steps) per walking session and walk an average of 2.26 miles (SD = .14; range 1.06-3.23 miles). Of the time spent on these walks, approximately 28.5 minutes (SD = 2.4; range 11.32-43.44 minutes) was moderate physical activity. CONCLUSIONS: Students enrolled in this course are currently reaching approximately 40% of their recommended daily physical activity requirements during class time. To date, student perceptions of the course have been overwhelmingly positive suggesting that incorporating shelter dogs into a physical activity elective course at a college or university can promote physical activity amongst college students. The local shelter dogs also benefitted from being physically active demonstrating the utility of community engagement when seeking new and fun ways to promote physical activity among college students. © 2018 American College of Sports Medicine https://journals.lww.com/acsm-msse/fulltext/2018/05001/Preliminary_Findings_From_A_Stealth_Physical.198.aspx Preliminary Findings From A Stealth Physical Activity Intervention Targeting Inactive Dog Owners 300 Board #141 May 30 930 AM - 1100 AM Becofsky, Katie; Mastellar, Brittany; Cawley, Erin; Mudway, Rachel; Saleeba, Connor; Shostek, Alec Medicine & Science in Sports & Exercise: May 2018 - Volume 50 - Issue 5S - p 61 doi: 10.1249/01.mss.0000535280.76127.18 A-47 Free Communication/Poster Interventions and Health Promotion Wednesday, May 30, 2018, 7:30 AM - 12:30 PM Room: CC-Hall B Given that 60 million American households own at least one dog, there is growing interest in promoting dog walking to increase physical activity at the population level. An estimated 40% of dog owners do not walk the dog regularly, providing a large target population for intervention. Dog obedience training could plausibly serve as a stealth physical activity intervention as it aims to strengthen the dog-owner bond, a construct strongly associated with dog walking behavior. PURPOSE: To examine changes in dog owner
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Snippit is made possible by listeners like you.Please help support the podcast:► https://www.patreon.com/snippitscience Published: 18 April 2019 https://www.nature.com/articles/s41598-019-41254-6 Dog owners are more likely to meet physical activity guidelines than people without a dog: An investigation of the association between dog ownership and physical activity levels in a UK community Carri Westgarth Robert M. Christley Christopher Jewell Alexander J. German Lynne M. Boddy Hayley E. Christian
Scientific Reports volume 9, Article number: 5704 (2019)
Abstract
Previous research suggests that dog owners are slightly more physically active than those without dogs, but have only studied one household member, and it is unclear whether time spent dog walking replaces other physical activity (PA). A survey of 191 dog owning adults (DO), 455 non-dog owning adults (NDO), and 46 children, living in 385 households in West Cheshire UK, was conducted in July-August 2015. Objective (accelerometer) validation occurred on a subset (n = 28 adults). Survey PA outcomes were modelled using hierarchical logistic and linear multivariable regression modelling, accounting for clustering of participants in households. DO were far more likely than NDO to report walking for recreation (OR = 14.35, 95% CI = 5.77–35.79, P
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Hi everyone, Today's episode I review a paper that uses Salivary Alpha Amylase and Cortisol as biomarkers to help explain competition readiness is athletes. As both of these metabolites can now be analysed real-time this has great advantage. The paper I review is called: Salivary alpha-amylase response to competition: relation to gender, previous experience, and attitudes. Journal: Psychoneuroendocrinology. 2006 Jul;31(6):703-14. Epub 2006 Apr 18. Authors: Kivlighan KT1, Granger DA. Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbean.com/snippitscience/feed.xml RSS Explore our other content: ► https://bfrradio.podbean.com ► https://chrisgaviglio.com ► https://eliteform.com ► https://twitter.com/ChrisGaviglio ► https://twitter.com/Jared_CS Follow SnippitScience on social media: ► https://twitter.com/snippitscience ► https://www.facebook.com/snippitscience ► https://www.instagram.com/snippitscience ► https://www.pinterest.com/snippitscience ► https://snippitscience.tumblr.com ► https://www.reddit.com/r/snippitscience ► https://snippitscience.wordpress.com Please like, share, and comment below, subscribe at the top of the page, and help support the podcast: ► https://www.patreon.com/snippitscience Thank you for your support!
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Hi everyone, I've found in the archives a previous podcast episode that Jared and I recorded but haven't released yet. So please excuse the audio as this was recorded some time ago in the "early days." The article we review centres around the concept of lifting heavy (70%RM) with Blood Flow Restriction. This is a prefect example of how to incorporate BFR into athletes training regime. The article is: Three Weeks of Occlusion Training can Improve Strength and Power in Trained Athletes. International Journal of Sports Physiology and Performance. Authors: Cook, C. J., Kilduff, L. P., & Beaven, C. M. PURPOSE: To examine the effects of moderate load exercise with and without blood flow restriction on strength, power and repeated sprint ability, along with acute and chronic salivary hormonal parameters. METHODS: Twenty male semi-professional rugby union athletes were randomized to a lower-body blood flow restricted intervention (an occlusion cuff inflated to 180 mmHg worn intermittently on the proximal thighs) or a control intervention that trained without occlusion in a cross-over design. Experimental sessions were performed three times a week for three weeks with 5 sets of 5 repetitions of bench press, leg squat and pull-ups performed at 70% of 1-repetition maximum. RESULTS: Greater improvements were observed (occlusion training vs control) in bench press (5.4±2.6 vs 3.3±1.4kg), squat (7.8±2.1 vs 4.3±1.4kg), maximum sprint time (-0.03±0.03 vs -0.01±0.02s) and leg power (168±105 vs 68±50W). Greater exercise-induced salivary testosterone (Effect Size: 0.84 to 0.61) and cortisol responses (ES: 0.65 to 0.20) were observed following the occlusion intervention sessions compared to the non-occluded controls; however the acute cortisol increases were attenuated across the training block. CONCLUSIONS: Occlusion training can potentially improve the rate of strength training gains and fatigue resistance in trained athletes, possibly allowing greater gains from lower loading which could be of benefit during high training loads, in competitive seasons, or in a rehabilitative setting. The clear improvement in bench press strength resulting from lower-body occlusion suggests a systemic effect of blood flow restricted training. Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbean.com/snippitscience/feed.xml RSS Explore our other content: ► https://bfrradio.podbean.com ► https://chrisgaviglio.com ► https://eliteform.com ► https://twitter.com/ChrisGaviglio ► https://twitter.com/Jared_CS Follow SnippitScience on social media: ► https://twitter.com/snippitscience ► https://www.facebook.com/snippitscience ► https://www.instagram.com/snippitscience ► https://www.pinterest.com/snippitscience ► https://snippitscience.tumblr.com ► https://www.reddit.com/r/snippitscience ► https://snippitscience.wordpress.com Please like, share, and comment below, subscribe at the top of the page, and help support the podcast: ► https://www.patreon.com/snippitscience Thank you for your support!
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Hi everyone, Thanks for sticking with us whilst we migrate all of our episodes to Podbean. In today's episode, I speak to Dr. Chris Bach who is based at the University of Nebraska as he is the Director of Nebraska Athletic Performance Labs. He is skilled in sports research, performance testing, load monitoring, sports nutrition, sleep and travel physiology. I took the opportunity to interview him whilst I was recently in the USA. Due to Chris' vast experience instead of reviewing a paper, this podcast illustrates how Chris and the rest of his staff provide a practical translation of sports science in an applied manner with elite athletes. Also he gives fantastic advice for aspiring sports scientists (and S&C coaches) who may want to work in this type of environment. Follow Chris on twitter: @ChrisWBach or contact him via email cbach@huskers.com. We are also proud of our sponsorship with EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Our podcast is also available on a variety of different formats so no matter what your preferred method of listening, we now have it covered: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbean.com/snippitscience/feed.xml RSS Explore our other content: ► https://bfrradio.podbean.com ► https://chrisgaviglio.com ► https://eliteform.com ► https://twitter.com/ChrisGaviglio ► https://twitter.com/Jared_CS Follow SnippitScience on social media: ► https://twitter.com/snippitscience ► https://www.facebook.com/snippitscience ► https://www.instagram.com/snippitscience ► https://www.pinterest.com/snippitscience ► https://snippitscience.tumblr.com ► https://www.reddit.com/r/snippitscience ► https://snippitscience.wordpress.com Please like, share, and comment below, subscribe at the top of the page, and help support the podcast: ► https://www.patreon.com/snippitscience Thank you for your support!
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Snippit is made possible by listeners like you.Please help support the podcast:► https://www.patreon.com/snippitscience The Effects of Training with Free Weights or Machines on Muscle Mass, Strength, and Testosterone and Cortisol Levels Shane Schwanbeck Free weights are generally preferred over machines by practitioners of strength training because they involve incorporation of greater muscle mass because of the greater stabilization that is required. Using free weights may therefore allow one to gain more muscle mass and strength with chronic training; however, this has not been thoroughly addressed. The purpose of this study was to compare the effect of training with free weights or machines on muscle mass, testosterone and cortisol concentrations, and strength. Fifteen males and twenty-one females aged 22 ± 3 y with previous weight training experience trained using only free weights or only machines for eight weeks. Hormone concentrations were assessed via saliva samples pre and post workout at the beginning, mid-way, and end of the study. Muscle thickness, lean tissue mass, and strength were measured at the beginning and the end of the study. Elbow flexor thickness increased significantly by 3.9% and a 5.1% in the free weight group and machine group, respectively (p
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Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit eliteform.com and check out their products, StrengthPlanner and PowerTracker. You too can help support the podcast:► www.patreon.com/snippitscience Today's article is a great for those who want guidance around exercise and illness. The BASES expert statement on exercise, immunity, and infection. Journal of sports sciences, 30(3), 321-324.Gleeson, M., & Walsh, N. P. (2012). AbstractAn individual's level of physical activity influences their risk of infection, most likely by affecting immune function. Regular moderate exercise reduces the risk of infection compared with a sedentary lifestyle, but very prolonged bouts of exercise and periods of intensified training are associated with an increased risk of infection. There are several lifestyle, nutritional, and training strategies that can be adopted to limit the extent of exercise-induced immunodepression and minimize the risk of infection. This expert statement provides a background summarizing the evidence together with extensive conclusions and practical guidelines. Our podcast is also available on a variety of different formats so no matter what your preferred method of listening, we now have it covered: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbean.com/snippitscience/feed.xml RSS Explore our other content: ► https://bfrradio.podbean.com ► https://chrisgaviglio.com ► https://eliteform.com ► https://twitter.com/ChrisGaviglio ► https://twitter.com/Jared_CS Follow SnippitScience on social media: ► https://twitter.com/snippitscience ► https://www.facebook.com/snippitscience ► https://www.instagram.com/snippitscience ► https://www.pinterest.com/snippitscience ► https://snippitscience.tumblr.com ► https://www.reddit.com/r/snippitscience ► https://snippitscience.wordpress.com Please like, share, and comment below, subscribe at the top of the page, and help support the podcast: ► https://www.patreon.com/snippitscience Thank you for your support!
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Snippit is made possible by listeners like you.Please help support the podcast:► https://www.patreon.com/snippitscience Journal of Strength and Conditioning ResearchSeptember 2018, Volume 32 (9), p 2665–2676Copyright © 2018 by the National Strength & Conditioning Association.https://insights.ovid.com/crossref?an=00124278-201809000-00030 ISSN: 1064-8011Brief Review Recent Advancements in Our Understanding of the Ergogenic Effect of Respiratory Muscle Training in Healthy Humans : A Systematic Review Shei, Ren-Jay Abstract Respiratory muscle training (RMT) has been shown to be an effective ergogenic aid for sport performance. Respiratory muscle training has been documented to improve performance in a wide range of exercise modalities including running, cycling, swimming, and rowing. The physiological effects of RMT that may explain the improvements in performance have been proposed to include diaphragm hypertrophy, muscle fiber–type switching, improved neural control of the respiratory muscles, increased respiratory muscle economy, attenuation of the respiratory muscle metaboreflex, and decreases in perceived breathlessness and exertion. This review summarizes recent studies on the ergogenicity and mechanisms of RMT since 2013 when the topic was last systematically reviewed. Recent evidence confirms the ergogenic effects of RMT and explores different loading protocols, such as concurrent exercise and RMT (i.e., “functional” RMT). These studies suggest that adapting new training protocols may have an additive improvement effect, but evidence of the efficacy of such an approach is conflicting thus far. Other recent investigations have furthered our understanding of the mechanisms underpinning RMT-associated improvements in performance. Importantly, changes in ventilatory efficiency, oxygen delivery, cytokine release, motor recruitment patterns, and respiratory muscle fatigue resistance are highlighted as potential mechanistic factors linking RMT with performance improvements. It is suggested that future investigations focus on development of sport-specific RMT loading protocols, and that further work be undertaken to better understand the mechanistic basis of RMT-induced performance improvements. Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbean.com/snippitscience/feed.xml RSS Explore our other content: ► https://bfrradio.podbean.com ► https://chrisgaviglio.com ► https://eliteform.com ► https://twitter.com/ChrisGaviglio ► https://twitter.com/Jared_CS Follow SnippitScience on social media: ► https://twitter.com/snippitscience ► https://www.facebook.com/snippitscience ► https://www.instagram.com/snippitscience ► https://www.pinterest.com/snippitscience ► https://snippitscience.tumblr.com ► https://www.reddit.com/r/snippitscience ► https://snippitscience.wordpress.com Please like, share, and comment below, subscribe at the top of the page, and help support the podcast: ► https://www.patreon.com/snippitscience Thank you for your support!
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Snippit is made possible by listeners like you.Please help support the podcast:► https://www.patreon.com/snippitscience High Intensity Interval Training (HIIT) is quite a popular method of training presently. There are many different protocols associated with HIIT so this is a great review that looks at performance and physiological adaptations with elite Olympic based combat sport athletes. Effects of High-Intensity Interval Training on Olympic Combat Sports Athletes' Performance and Physiological Adaptation: A Systematic Review.
Author information: Franchini E, Cormack S, Takito MY.
Abstract
Effects of high-intensity interval training on Olympic combat sports athletes' performance and physiological adaptation: A systematic review. J Strength Cond Res 33(1): 242-252, 2019-Combat sports represent around 25% of all Olympic medals disputed, and the success in these sports are determined by technical-tactical excellence and supported by physiological and psychological development. Although the training in combat sports is intermittent training by nature, some researchers have started to focus their attention on the effects of complementary high-intensity interval training (HIIT)-coupled standard combatsports-specific training on morphological, physiological, and performance adaptations. Thus, in this systematic review, we aimed to verify the effects of this type of training on these variables. A total of 117 articles in the electronic databases Pubmed, Scopus, and Web of Science were retrieved, and 9 studies remained in the present systematic review. A total of 228 athletes (138 judo athletes, 40 taekwondo athletes, 18 boxers, 17 karate athletes, and 15 wrestlers) were investigated in these 9 studies (5 with judo athletes, 1 with boxers, 1 with karate athletes, 1 with wrestlers, and 1 with taekwondo athletes). The HIIT protocols investigated did not generate any change in body fat percentage or body mass but generally resulted in increases in (Equation is included in full-text article.)max or (Equation is included in full-text article.)peak, varying from 4.4 to 23.0%. However, the most observed benefit of HIIT protocols was an increase in anaerobic fitness, represented by improvements in anaerobic power and capacity.
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Snippit is made possible by listeners like you.Please help support the podcast:► https://www.patreon.com/snippitscience Total Number of Sets as a Training Volume Quantification Method for Muscle HypertrophyA Systematic Review Baz-Valle, Eneko; Fontes-Villalba, Maelán; Santos-Concejero, Jordan The Journal of Strength & Conditioning Research: July 30, 2018 - Volume Publish Ahead of Print - Issue - phttps://journals.lww.com/nsca-jscr/Abstract/publishahead/Total_Number_of_Sets_as_a_Training_Volume.95211.aspx Abstract Baz-Valle, E, Fontes-Villalba, M, and Santos-Concejero, J. Total number of sets as a training volume quantification method for muscle hypertrophy: A systematic review. J Strength Cond Res XX(X): 000–000, 2018 This review aimed to determine whether assessing the total number of sets is a valid method to quantify training volume in the context of hypertrophy training. A literature search on 2 databases (PubMed and Scopus) was conducted on May 18, 2018. After analyzing 2,585 resultant articles, studies were included if they met the following criteria: (a) studies were randomized controlled trials, (b) studies compared the total number of sets, repetition range, or training frequency, (c) interventions lasted at least 6 weeks, (d) subjects had a minimum of 1 year of resistance training experience, (e) subjects' age ranged from 18 to 35 years, (f) studies reported morphologic changes through direct or indirect assessment methods, (g) studies involved participants with no known medical conditions, and (h) studies were published in peer-reviewed journals. Fourteen studies met the inclusion criteria. According to the results of this review, the total number of sets to failure, or near to, seems to be an adequate method to quantify training volume when the repetition range lies between 6 and 20+ if all the other variables are kept constant. This approach requires further development to assess whether specific numbers of sets are key to inducing optimal muscle gains. Copyright © 2019 by the National Strength & Conditioning Association. Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbean.com/snippitscience/feed.xml RSS Explore our other content: ► https://bfrradio.podbean.com ► https://chrisgaviglio.com ► https://eliteform.com ► https://twitter.com/ChrisGaviglio ► https://twitter.com/Jared_CS Follow SnippitScience on social media: ► https://twitter.com/snippitscience ► https://www.facebook.com/snippitscience ► https://www.instagram.com/snippitscience ► https://www.pinterest.com/snippitscience ► https://snippitscience.tumblr.com ► https://www.reddit.com/r/snippitscience ► https://snippitscience.wordpress.com Please like, share, and comment below, subscribe at the top of the page, and help support the podcast: ► https://www.patreon.com/snippitscience Thank you for your support!
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience Hi everyone, Today's podcast is a paper that we have spoken a lot about since it was published. This paper got a lot of publicity on social media and is probably a great example of not judging a book by it's cover. In other words, when you dig a bit deeper into the article, there are a lot of interesting findings and points to note. This is a big paper so we have split it into two parts. We hope you enjoy. Type 1 Muscle Fiber Hypertrophy after Blood Flow-restricted Training in Powerlifters. Bjørnsen T, Wernbom M, Kirketeig A, Paulsen G, Samnøy L, Bækken L, Cameron-Smith D, Berntsen S, Raastad T Abstract
PURPOSE: To investigate the effects of blood flow-restricted resistance exercise (BFRRE) on myofiber areas (MFA), number of myonuclei and satellite cells (SC), muscle size and strength in powerlifters. METHODS: Seventeen national level powerlifters (25 ± 6 yr [mean ± SD], 15 men) were randomly assigned to either a BFRRE group (n = 9) performing two blocks (weeks 1 and 3) of five BFRRE front squat sessions within a 6.5-wk training period, or a conventional traininggroup (Con; n = 8) performing front squats at 60%-85% of one-repetition maximum (1RM). The BFRRE consisted of four sets (first and last set to voluntary failure) at ~30% of 1RM. Muscle biopsies were obtained from m. vastus lateralis (VL) and analyzed for MFA, myonuclei, SC and capillaries. Cross-sectional areas (CSA) of VL and m. rectus femoris were measured by ultrasonography. Strength was evaluated by maximal voluntary isokinetic torque (MVIT) in knee extension and 1RM in front squat. RESULTS: BFRRE induced selective increases in type I MFA (BFRRE: 12% vs Con: 0%, P < 0.01) and myonuclear number (BFRRE: 18% vs Con: 0%, P = 0.02). Type II MFA was unaltered in both groups. BFRRE induced greater changes in VL CSA (7.7% vs 0.5%, P = 0.04), which correlated with the increases in MFA of type I fibers (r = 0.81, P = 0.02). No group differences were observed in SC and strength changes, although MVIT increased with BFRRE (P = 0.04), whereas 1RM increased in Con (P = 0.02). CONCLUSIONS: Two blocks of low-load BFRRE in the front squat exercise resulted in increased quadriceps CSA associated with preferential hypertrophy and myonuclear addition in type 1 fibers of national level powerlifters.
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience Hi everyone, Today's podcast is a paper that we have spoken a lot about since it was published. This paper got a lot of publicity on social media and is probably a great example of not judging a book by it's cover. In other words, when you dig a bit deeper into the article, there are a lot of interesting findings and points to note. This is a big paper so we have split it into two parts. We hope you enjoy. Type 1 Muscle Fiber Hypertrophy after Blood Flow-restricted Training in Powerlifters. Bjørnsen T, Wernbom M, Kirketeig A, Paulsen G, Samnøy L, Bækken L, Cameron-Smith D, Berntsen S, Raastad T Abstract
PURPOSE: To investigate the effects of blood flow-restricted resistance exercise (BFRRE) on myofiber areas (MFA), number of myonuclei and satellite cells (SC), muscle size and strength in powerlifters. METHODS: Seventeen national level powerlifters (25 ± 6 yr [mean ± SD], 15 men) were randomly assigned to either a BFRRE group (n = 9) performing two blocks (weeks 1 and 3) of five BFRRE front squat sessions within a 6.5-wk training period, or a conventional traininggroup (Con; n = 8) performing front squats at 60%-85% of one-repetition maximum (1RM). The BFRRE consisted of four sets (first and last set to voluntary failure) at ~30% of 1RM. Muscle biopsies were obtained from m. vastus lateralis (VL) and analyzed for MFA, myonuclei, SC and capillaries. Cross-sectional areas (CSA) of VL and m. rectus femoris were measured by ultrasonography. Strength was evaluated by maximal voluntary isokinetic torque (MVIT) in knee extension and 1RM in front squat. RESULTS: BFRRE induced selective increases in type I MFA (BFRRE: 12% vs Con: 0%, P < 0.01) and myonuclear number (BFRRE: 18% vs Con: 0%, P = 0.02). Type II MFA was unaltered in both groups. BFRRE induced greater changes in VL CSA (7.7% vs 0.5%, P = 0.04), which correlated with the increases in MFA of type I fibers (r = 0.81, P = 0.02). No group differences were observed in SC and strength changes, although MVIT increased with BFRRE (P = 0.04), whereas 1RM increased in Con (P = 0.02). CONCLUSIONS: Two blocks of low-load BFRRE in the front squat exercise resulted in increased quadriceps CSA associated with preferential hypertrophy and myonuclear addition in type 1 fibers of national level powerlifters.
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience European Journal of Sport Science Volume 17, 2017 - Issue 9 Pages 1101-1109 | Published online: 09 Aug 2017 https://doi.org/10.1080/17461391.2017.1360396 Redistributing load using wearable resistance during power clean training improves athletic performance Caleb R. Marriner John B. Cronin Paul Macadam Adam Storey Abstract A popular method to improve athletic performance and lower body power is to train with wearable resistance (WR), for example, weighted vests. However, it is currently unknown what training effect this loading method has on full-body explosive movements such as the power clean. The purpose of this study was to determine what effects WR equivalent to 12% body mass (BM) had on the power clean and countermovement jump (CMJ) performance. Sixteen male subjects (age: 23.2 ± 2.7 years; BM: 90.5 ± 10.3 kg) were randomly assigned to five weeks of traditional (TR) power clean training or training with 12% BM redistributed from the bar to the body using WR. Variables of interest included pre and post CMJ height, power clean one repetition maximum (1RM), peak ground reaction force, power output (PO), and several bar path kinematic variables across loads at 50%, 70%, and 90% of 1RM. The main findings were that WR training: (1) increased CMJ height (8.7%; ES = 0.53) and 1RM power clean (4.2%; ES = 0.2) as compared to the TR group (CMJ height = −1.4%; 1RM power clean = 1.8%); (2) increased PO across all 1RM loads (ES = 0.33–0.62); (3) increased barbell velocity at 90% 1RM (3.5%; ES = 0.74) as compared to the TR group (−4.3%); and (4) several bar path kinematic variables improved at 70% and 90% 1RM loads. WR power clean training with 12% BM can positively influence power clean ability and CMJ performance, as well as improve technique factors. Keywords: Weightlifting, weighted vest, power, velocity, vertical jump, technique
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Nutrient timing revisited: is there a post-exercise anabolic window? Alan Albert Aragon Brad Jon Schoenfeld (brad@workout911.com) Journal of the International Society of Sports Nutrition 2013 10:5 https://doi.org/10.1186/1550-2783-10-5 © Aragon and Schoenfeld; licensee BioMed Central Ltd. 2013 Received: 20 December 2012 Accepted: 25 January 2013 Published: 29 January 2013 Abstract Nutrient timing is a popular nutritional strategy that involves the consumption of combinations of nutrients--primarily protein and carbohydrate--in and around an exercise session. Some have claimed that this approach can produce dramatic improvements in body composition. It has even been postulated that the timing of nutritional consumption may be more important than the absolute daily intake of nutrients. The post-exercise period is widely considered the most critical part of nutrient timing. Theoretically, consuming the proper ratio of nutrients during this time not only initiates the rebuilding of damaged muscle tissue and restoration of energy reserves, but it does so in a super-compensated fashion that enhances both body composition and exercise performance. Several researchers have made reference to an anabolic “window of opportunity” whereby a limited time exists after training to optimize training-related muscular adaptations. However, the importance - and even the existence - of a post-exercise ‘window’ can vary according to a number of factors. Not only is nutrient timing research open to question in terms of applicability, but recent evidence has directly challenged the classical view of the relevance of post-exercise nutritional intake with respect to anabolism. Therefore, the purpose of this paper will be twofold: 1) to review the existing literature on the effects of nutrient timing with respect to post-exercise muscular adaptations, and; 2) to draw relevant conclusions that allow practical, evidence-based nutritional recommendations to be made for maximizing the anabolic response to exercise. Keywords Resistance Training Resistance Exercise Muscle Protein Synthesis Glycogen Resynthesis Muscle Protein Breakdown
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Journal of Strength and Conditioning Research. 9(4):222–227, NOV 1995 Issn Print: 1064-8011 Publication Date: 1995/11/01 https://journals.lww.com/nsca-jscr/abstract/1995/11000/effects_of_variations_of_the_bench_press_exercise.3.asp Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles Chris Barnett Vaughan Kippers Peter Turner ABSTRACT This experiment investigated the effects of varying bench inclination and hand spacing on the EMG activity of five muscles acting at the shoulder joint. Six male weight trainers performed presses under four conditions of trunk inclination and two of hand spacing at 80% of their predetermined max. Pre-amplified surface EMG electrodes were placed over the five muscles in question. The EMG signals during the 2-sec lift indicated some significant effects of trunk inclination and hand spacing. The sternocostal head of the pectoralis major was more active during the press from a horizontal bench than from a decline bench. Also, the clavicular head of the pectoralis major was no more active during the incline bench press than during the horizontal one, but it was less active during the decline bench press. The clavicular head of the pectoralis major was more active with a narrow hand spacing. Anterior deltoid activity tended to increase as trunk inclination increased. The long head of the triceps brachii was more active during the decline and flat bench presses than the other two conditions, and was also more active with a narrow hand spacing. Latissimus dorsi exhibited low activity in all conditions. © 1995 National Strength and Conditioning Association
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Intravenous Vitamin C administration reduces fatigue in office workers: a double-blind randomized controlled trial Sang-Yeon Suh Woo Kyung Bae Hong-Yup Ahn Sung-Eun Choi Gyou-Chul Jung Chang Hwan Yeom (lymphych@hanmail.net) Nutrition Journal 2012 11:7 https://doi.org/10.1186/1475-2891-11-7 © Suh et al; licensee BioMed Central Ltd. 2012 Received: 20 October 2011 Accepted: 20 January 2012 Published: 20 January 2012 Abstract Background Studies of the efficacy of vitamin C treatment for fatigue have yielded inconsistent results. One of the reasons for this inconsistency could be the difference in delivery routes. Therefore, we planned a clinical trial with intravenous vitamin C administration. Methods We evaluated the effect of intravenous vitamin C on fatigue in office workers. A group of 141 healthy volunteers, aged 20 to 49 years participated in this randomized, double-blind, controlled clinical trial. The trial group received 10 grams of vitamin C with normal saline intravenously, while the placebo group received normal saline only. Since vitamin C is a well-known antioxidant, oxidative stress was measured. Fatigue score, oxidative stress, and plasma vitamin C levels were measured before intervention, and again two hours and one day after intervention. Adverse events were monitored. Results The fatigue scores measured at two hours after intervention and one day after intervention were significantly different between the two groups (p = 0.004); fatigue scores decreased in the vitamin C group after two hours and remained lower for one day. Trial also led to higher plasma vitamin C levels and lower oxidative stress compared to the placebo group (p < 0.001, p < 0.001, respectively). When data analysis was refined by dividing each group into high-baseline and low-baseline subgroups, it was observed that fatigue was reduced in the lower baseline vitamin C level group after two hours and after one day (p = 0.004). The same did not hold for the higher baseline group (p = 0.206). Conclusion Thus, intravenous vitamin C reduced fatigue at two hours, and the effect persisted for one day. There were no significant differences in adverse events between two groups. High dose intravenous vitamin C proved to be safe and effective against fatigue in this study. The clinical trial registration of this trial is http://ClinicalTrials.gov NCT00633581.
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In this episode, Dr. Kate Spilsbury joins us to discuss some of her work that investigated the tapering strategies of elite distance runners: European Journal of Sport Science Volume 15, 2015 - Issue 5 APPLIED SPORT SCIENCES Tapering strategies in elite British endurance runners Kate L. Spilsbury Barry W. Fudge Stephen A. Ingham Steve H. Faulkner Myra A. Nimmo Pages 367-373 | Published online: 05 Sep 2014 https://doi.org/10.1080/17461391.2014.955128 Abstract The aim of the study was to explore pre-competition training practices of elite endurance runners. Training details from elite British middle distance (MD; 800 m and 1500 m), long distance (LD; 3000 m steeplechase to 10,000 m) and marathon (MAR) runners were collected by survey for 7 days in a regular training (RT) phase and throughout a pre-competition taper. Taper duration was [median (interquartile range)] 6 (3) days in MD, 6 (1) days in LD and 14 (8) days in MAR runners. Continuous running volume was reduced to 70 (16) %, 71 (24) % and 53 (12) % of regular levels in MD, LD and MAR runners, respectively (P < 0.05). Interval running volume was reduced compared to regular training (MD; 53 (45) %, LD; 67 (23) %, MAR; 64 (34) %, P < 0.05). During tapering, the peak interval training intensity was above race speed in LD and MAR runners (112 (27) % and 114 (3) %, respectively, P
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A brain boost to fight Alzheimer's disease Tara L. Spires-Jones Craig W. Ritchie Science 07 Sep 2018: Vol. 361, Issue 6406, pp. 975-976 https://science.sciencemag.org/content/361/6406/975 Perspective on: Combined adult neurogenesis and BDNF mimic exercise effects on cognition in an Alzheimer’s mouse model Se Hoon Choi, Enjana Bylykbashi, Zena K. Chatila, Star W. Lee, Benjamin Pulli, Gregory D. Clemenson, Eunhee Kim, Alexander Rompala, Mary K. Oram, Caroline Asselin, Jenna Aronson, Can Zhang, Sean J. Miller, Andrea Lesinski, John W. Chen, Doo Yeon Kim, Henriette van Praag, Bruce M. Spiegelman, Fred H. Gage, Rudolph E. Tanzi Science 07 Sep 2018: Vol. 361, Issue 6406, eaan8821 https://science.sciencemag.org/content/361/6406/eaan8821 Adult neurogenesis and Alzheimer's disease Alzheimer's disease (AD) pathology destroys neurons and synapses in the brain, leading to dementia. The brain generates new neurons throughout life in the hippocampus, a process called adult hippocampal neurogenesis (AHN). Choi et al. found that blocking AHN exacerbated cognitive impairment in an AD mouse model (see the Perspective by Spires-Jones and Ritchie). Inducing neurogenesis alone did not improve cognition in AD mice, whereas inducing neurogenesis while simultaneously ameliorating the neuronal environment via exercise did. The use of genetic or pharmacological treatments that simultaneously induced neurogenesis and increased levels of brain-derived neurotrophic factor (BDNF) mimicked the benefits of exercise on cognition. Thus, inducing both neurogenesis and providing BDNF may be useful as an AD therapeutic. Science, this issue p. eaan8821; see also p. 975 Structured Abstract INTRODUCTION Alzheimer’s disease (AD) is the most common form of age-related dementia, characterized by cognitive impairment, neurodegeneration, β-amyloid (Aβ) deposition, neurofibrillary tangle formation, and neuro-inflammation. The most popular therapeutic approach aimed at reducing Aβ burden has not yet proved effective in halting disease progression. A successful therapy would both remove the pathological hallmarks of the disease and provide some functional recovery. The hippocampus contains neural progenitor cells that continue to generate new neurons, a process called adult hippocampal neurogenesis (AHN). AHN is impaired before the onset of classical AD pathology in AD mouse models. Human AHN has also been reported to be altered in AD patients. However, evidence supporting a role for AHN in AD has remained sparse and inconclusive. RATIONALE Two fundamental questions remain: (i) whether AHN could be enhanced and exploited for therapeutic purposes for AD, and (ii) whether AHN impairment mediates aspects of AD pathogenesis. To address these questions, we increased AHN genetically (WNT3) and pharmacologically (P7C3) in AD transgenic 5×FAD mice and explored whether promoting AHN alone can ameliorate AD pathology and behavioral symptoms. We assessed the role of exercise, a known neurogenic stimulus, and explored whether promoting AHN in conjunction with the salutary biochemical changes induced by exercise can improve AD pathology and behavioral symptoms in mice. We also investigated whether AHN suppression, by irradiation, temozolomide, or dominant-negative WNT, contributes to AD pathogenesis and assessed the functional roles of AHN in AD. RESULTS Inducing AHN alone conferred minimal to no benefit for improving cognition in 5×FAD mice. Exercise-induced AHN improved cognition along with reduced Aβ load and increased levels of brain-derived neurotrophic factor (BDNF), interleukin-6 (IL-6), fibronectin type III domain–containing protein–5 (FNDC5), and synaptic markers. However, AHN activation was also required for exercise-induced improvement in memory. Inducing AHN genetically and pharmacologically in combination with elevating BDNF leve
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Effects of beetroot juice supplementation on intermittent high-intensity exercise efforts Raúl Domínguez (rdomiher@uax.es) José Luis Maté-Muñoz Eduardo Cuenca Pablo García-Fernández Fernando Mata-Ordoñez María Carmen Lozano-Estevan Pablo Veiga-Herreros Sandro Fernandes da Silva Manuel Vicente Garnacho-Castaño Journal of the International Society of Sports Nutrition 2018 15:2 https://doi.org/10.1186/s12970-017-0204-9 © The Author(s). 2018 Received: 6 June 2017 Accepted: 7 December 2017 Published: 5 January 2018 Abstract Beetroot juice contains high levels of inorganic nitrate (NO3−) and its intake has proved effective at increasing blood nitric oxide (NO) concentrations. Given the effects of NO in promoting vasodilation and blood flow with beneficial impacts on muscle contraction, several studies have detected an ergogenic effect of beetroot juice supplementation on exercise efforts with high oxidative energy metabolism demands. However, only a scarce yet growing number of investigations have sought to assess the effects of this supplement on performance at high-intensity exercise. Here we review the few studies that have addressed this issue. The databases DialNet, Elsevier, Medline, PubMed and Web of Science were searched for articles in English, Portuguese and Spanish published from 2010 to March 31 to 2017 using the keywords: beet or beetroot or nitrate or nitrite and supplement or supplementation or nutrition or “sport nutrition” and exercise or sport or “physical activity” or effort or athlete. Nine articles fulfilling the inclusion criteria were identified. Results indicate that beetroot juice given as a single dose or over a few days may improve performance at intermittent, high-intensity efforts with short rest periods. The improvements observed were attributed to faster phosphocreatine resynthesis which could delay its depletion during repetitive exercise efforts. In addition, beetroot juice supplementation could improve muscle power output via a mechanism involving a faster muscle shortening velocity. The findings of some studies also suggested improved indicators of muscular fatigue, though the mechanism involved in this effect remains unclear. Keywords Beet Ergogenic aids Exercise Sport supplement
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Journal of Research and Practice on the Musculoskeletal System JRPMS | March 2018 | Vol. 2, No. 1 | 22-30 The multiple roles of steroids and anabolic steroids and its relations to cardiovasular and musculoskeletal pathology: a brief review Margarita Theodorakidou Olti-Alexandra Nikola George I. Lambrou Abstract Steroids are defined as compounds included in the family of terpenoid lipids. Specifically, anabolic steroids are synthetic steroids of the androgen steroids. Since the beginning of the 20th century, anabolic steroids have proven influence on physical strength, endurance and muscle tissue synthesis. They have been used both for military purposes as well as for athletic achievements. Their use has been expended thereafter up to the point that side-effects began to become apparent. To date, it is well documented that anabolic steroids have adverse side effects on the primary and secondary sex characteristics. Steroids attribute male characteristics to females, and, at the same time, sterility and erection dysfunctions to males. Several studies have shown that the use of anabolic steroids is connected to dysfunctions of the cardiovascular system. No direct adverse effects have been reported on the function of cardiovascular system during the use of anabolic steroids, however, it has been shown that there is an indirect connection between anabolic steroids and cardiovascular disease. Steroids elevate levels of cholesterol and triglycerides which both are related to high risk of cardiovascular disease. The present work reviews the hitherto known connections between steroids in general, both synthetic and naturally occurring to the risk or not of cardiovascular disease. Keywords: Corticosteroids, Anabolic steroids, Cardiovascular, Musculoskeletal http://www.jrpms.eu/Article.php?AID=jrpms_v02i01_022
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Hi there, and thanks for tuning in each week. This week, we are honoured to have first author Dr. Christopher Brandner talking about one his papers currently in the process for publication called: Muscular Adaptations to Whole Body Blood Flow Restriction Training and Detraining. We got to cover many topics on BFR aside from his paper. Dr. Christopher Brandner is a Sports Scientist and Strength and Conditioning Coach at Aspire Academy for Sports Excellence in Doha, Qatar. In 2016, he received his PhD from Deakin University in Melbourne, Australia, where his research examined the acute and chronic training adaptations to resistance exercise with blood flow restriction. Follow Christopher on Twitter at @ChrisBrandner Find his publications via Research Gate:https://www.researchgate.net/profile/Christopher_Brandner
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Environmental temperature (whether hot or cold) can have effects on athletic performance. Our previous Snippits have looked at how passive heat maintenance can be used to optimise repeat sprint performance in cooler environments. Today’s Snippit looks at performance across both warm and cold environmental temperatures and how different combinations of passive heat maintenance and ingestion of cold slushies can be used to optimise performance. Front. Physiol., 03 August 2018 https://doi.org/10.3389/fphys.2018.01064 Lower-Limb Passive Heat Maintenance Combined With Pre-cooling Improves Repeated Sprint Ability Martyn Beaven Liam P. Kilduff Christian J. Cook Pre-conditioning strategies to potentiate performance are a common feature of pre-competition routines. The elevation of muscle temperature is seen as a vital component of preparing for physical performance, while pre-cooling strategies have been adopted to offset fatigue during repeated efforts. We investigated the individual and combined effects of a passive heat maintenance strategy and the ingestion of an ice-water slurry on repeated sprint performance. In a random cross-over design, 12 professional male athletes performed 5 × 40 m maximal running sprints under one of four conditions following a standardized warm-up: 15-min passive rest (Control); wearing a lower-body survival garment (HEAT); consuming a 500 mL ice slushy (COLD); or wearing the survival garment and consuming the slushy (H+C). Measures of sprint speed, fatigue, heart rate, and rectal temperature were collected. Compared to COLD: HEAT improved Sprint 1 (ES: 0.84; p = 0.05), but negatively impacted Sprint 4 (ES: -0.87; p = 0.08), and Sprint 5 (ES: -1.57; p = 0.002). H+C was faster than Control for every sprint (ES: 0.28 to 0.66), clearly faster than COLD on Sprints 1–3 (ES: 0.73 to 0.54), and clearly faster than HEAT on Sprints 4 and 5 (ES: 1.31 and 1.87). Fatigue was greatest after the HEAT intervention with a large correlation between fatigue and rectal temperature (r = 0.66; p = 0.0204). While there are undoubtedly peripheral effects of cooling and heating on various aspects of muscle function and fatigue, understanding the integration of psycho-physiological homeostatic feedback loops relating to a combined warming and cooling intervention may benefit sports in which repeat sprints are performed.
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The role of the menstrual cycle with respect to female strength and power performance on the broad scale is poorly understood and considered. This is despite the current literature available highlighting the potential of using the menstrual cycle to optimising an athlete’s training periodisation. This article looks into the how we can optimise female’s strength and power: Scandinavian Journal of Medicine & Science in Sports Volume 28, Issue 4 Basal and stress‐induced salivary testosterone variation across the menstrual cycle and linkage to motivation and muscle power J. Cook P. Kilduff T. Crewther First published: 21 December 2017 https://doi.org/10.1111/sms.13041 Abstract This study investigated salivary testosterone (sal‐T) variation across the menstrual cycle in female athletes, at different competitive levels, and its association with motivation and neuromuscular power. Six elite and 16 non‐elite female athletes were monitored on days 7 (D7), 14 (D14), and 21 (D21) across 3 menstrual cycles for basal sal‐T concentrations and self‐appraised motivation to train and compete. Two further measures were taken on D7, D14, and D21 across 2 menstrual cycles: (1) the sal‐T response (delta change) to a physical stress test and (2) peak power (PP) response to a 6‐second cycle sprint following a post‐activation potentiation (PAP) stimulus. Basal sal‐T concentrations increased by 17 ± 27% from D7 to D14 before decreasing by −25 ± 43% on D21 (P 102%) who showed larger menstrual changes. Motivation, sal‐T reactivity to stress, and the PP responses to a PAP stimulus also varied by testing day (P
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Recently, the concept of eccentric overload training has been gaining a lot of social media coverage and popularity. This type of training has been around for a while despite its uncommon use in an S&C coach’s toolbox. Journal of Science and Medicine in Sport Volume 20, Issue 10, October 2017, Pages 943-951 Skeletal muscle functional and structural adaptations after eccentric overload flywheel resistance training: a systematic review and meta-analysis Sergio Maroto-Izquierdo David García-López Rodrigo Fernandez-Gonzalo Osvaldo C. Moreira Javier González-Gallego José A. de Paz https://doi.org/10.1016/j.jsams.2017.03.004 Abstract Objectives The purpose of this meta-analysis was to examine the effect of flywheel (FW) resistance training with Eccentric Overload (FW-EOT) on muscle size and functional capacities (i.e. strength and power) in athletes and healthy subjects, and to compare FW-induced adaptations with those triggered by traditional resistance exercise interventions. Design A systematic review and meta-analysis of randomised controlled trials. Methods A search of electronic databases [PubMed, MEDLINE (SportDiscus), Web of Science, Scopus and PEDro] was conducted to identify all publications employing FW-EOT up to April 30, 2016. Outcomes were analyzed as continuous outcomes using a random effects model to calculate a standardized mean difference (SMD) and 95% CI. A total of 9 studies with 276 subjects and 92 effect sizes met the inclusion criteria and were included in the statistical analyses. Results The overall pooled estimate from the main effects analysis was 0.63 (95% CI 0.49–0.76) with a significant (p
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Today’s Snippit is a fascinating insight into how testosterone can be used as a marker to optimise and individualise the strength training protocols to optimise muscle strength and size gains: Journal of Strength and Conditioning Research March 2008, Volume 22 (2), p 419-425 © 2008 National Strength and Conditioning Association https://insights.ovid.com/crossref?an=00124278-200803000-00014 ISSN: 1064-8011 Significant Strength Gains Observed in Rugby Players after Specific Resistance Exercise Protocols Based on Individual Salivary Testosterone Responses Beaven, C Martyn; Cook, Christian J; Gill, Nicholas D Abstract Our previous work has demonstrated that professional athletes show protocol-dependent variability in salivary testosterone (T) responses to resistance exercise (RE). The current study examines the consistency and functional outcomes of prescribing a RE regimen based on T response. We hypothesized that prescribing an individual-specific RE protocol based on T response would enhance weight training gains. Sixteen amateur rugby players [(mean ± SD) age: 20 ± 2 years; height: 181.5 ± 8.2 cm; weight: 94.2 ± 11.1 kg] were characterized by their maximal (Tmax) and minimal (Tmin) T response to four RE protocols: four sets of 10 repetitions (reps) at 70% of one repetition maximum (1RM) with 2 minutes' rest between sets (4 ×10-70%); three sets of five reps at 85% 1RM with 3 minutes' rest (3 × 5-85%); five sets of 15 reps at 55% of 1RM with 1 minute's rest (5 × 15-55%); and three sets of 5 reps at 40% 1RM with 3 minutes' rest (3 × 5-40%). Eight athletes then performed a 3-week training block performing only their Tmax protocol. The remaining eight only performed Tmin. After 3 weeks, the athletes were retested on the RE protocols and then crossed over and performed the alternate 3-week training block. All 16 athletes showed significant increases in estimated bench and leg press 1RM strength and bodyweight while performing Tmax. When Tmin was performed, 75% of athletes showed either no change or a significant decline in 1RM performance. Consistent protocol-responses over the experimental period were seen for both the Tmax and Tmin protocols in 12 of 16 athletes. Thus, a relationship between an individual's biologically available T response to RE and enhanced functional gains is reported.
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Today, we are honoured to have guest author David Joyce. He is very well known for being one of the editors of the book “High-Performance Training for Sports.” He is also performance manager at the GWS Australian Football Club (AFL) and is respected across the world for his knowledge in the area of physical performance enhancement. The opportunity to chat first hand with an author also gives us an opportunity to discuss more than just the paper, and we go into a myriad of other projects and thoughts that David is currently doing. Make sure to follow him on Twitter @DavidGJoyce J Sports Sci. 2018 Feb; 36(3):279-285 https://www.tandfonline.com/doi/full/10.1080/02640414.2017.1300315 Epub 2017 Mar 7 Evaluating strategic periodisation in team sport. Robertson S, Joyce D Abstract The planned peaking for matches or events of perceived greatest priority or difficulty throughout a competitive season is commonplace in high-level team sports. Despite this prevalence in the field, little research exists on the practice. This study aimed to provide a framework for strategic periodisation which team sport organisations can use to evaluate the efficacy of such plans. Data relating to factors potentially influencing the difficulty of matches were obtained for games played in the 2014 Australian Football League season. These included the match location, opposition rank, between-match break and team "form". Binary logistic regression models were developed to determine the level of association between these factors and match outcome (win/loss). Models were constructed using "fixed" factors available to clubs prior to commencement of the season, and then also "dynamic" factors obtained at monthly intervals throughout the in-season period. The influence of playing away from home on match difficulty became stronger as the season progressed, whilst the opposition rank from the preceding season was the strongest indicator of difficulty across all models. The approaches demonstrated in this paper can be used practically to evaluate both the long- and short-term efficacy of strategic periodisation plans in team sports as well as inform and influence coach programming. KEYWORDS: Australian Rules football; Match difficulty; logistic regression; performance analysis; training PMID: 28266908 DOI: 10.1080/02640414.2017.1300315
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience A couple of weeks ago, we discussed the wonders of chocolate and its potential health benefits. Like a good pairing, today we review wine and it potential benefits with respect to cardiovascular disease. Lots of interesting facts here: Circulation. 2017 Oct 10; 136(15):1434-1448 https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.117.030387 Wine and Cardiovascular Health: A Comprehensive Review. Haseeb S, Alexander B, Baranchuk A Abstract Alcoholic beverages have been consumed for thousands of years, attracting great human interest for social, personal, and religious occasions. In addition, they have long been debated to confer cardio-protective benefits. The French Paradox is an observation of a low prevalence of ischemic heart disease, with high intakes of saturated fat, a phenomenon accredited to the consumption of red wine. Although many epidemiological investigations have supported this view, others have attributed it to beer or spirits, with many suggesting that the drink type is not important. Although excessive consumption of alcoholic beverages is commonly regarded to be detrimental to cardiovascular health, there is a debate as to whether light-to-moderate intake is cardio-protective. Although there is extensive epidemiological support for this drinking pattern, a consensus has not been reached. On the basis of published work, we describe the composition of wine and the effects of constituent polyphenols on chronic cardiovascular diseases. © 2017 American Heart Association, Inc. KEYWORDS: French Paradox; alcohol drinking; myocardial ischemia; polyphenols; wine PMID: 28993373 DOI: 10.1161/CIRCULATIONAHA.117.030387
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Today we discuss one of Chris's own papers that was part of his PhD, which looked into the biomarker ability of salivary testosterone and cortisol in response to training and competition in elite Rugby Union players. These findings were unique in that we have an ability for salivary Testosterone as a possible “predictor” of performance a few days later. This has also been found in a couple of other rugby teams also, which is really interesting. Hope you enjoy: Relationship between Midweek Training Measures of Testosterone and Cortisol Concentrations and Game Outcome in Professional Rugby Union Matches Gaviglio, Christopher M.; Cook, Christian J. Journal of Strength and Conditioning Research December 2014 - Volume 28 - Issue 12 - p 3447–3452 https://insights.ovid.com/crossref?an=00124278-201412000-00017 The aim of this study was to assess the response of salivary-free testosterone and cortisol concentrations across selected midweek skill-based training sessions and their association with subsequent match outcome 3 days later. Twenty-two rugby union players were assessed for salivary-free testosterone and cortisol concentrations before and after a midweek training session over 6 consecutive weeks. The relative percentage change (response) in the testosterone and cortisol concentration and the testosterone to cortisol (T/C) ratio was also determined. Game-day analysis consisted of pre-match testosterone concentrations and match outcome. Data were pooled across the winning (n = 3) and losing (n = 3) outcomes. The midweek pre-training T/C ratio was significantly lower (p < 0.01) before a win than a loss and the increase in the pre- to post-T/C ratio before a win was significant (p < 0.001). The increase in the pre- to post-testosterone concentration before a win was also shown to be significant (p < 0.01). However, the relative changes in testosterone before games that were won were not statistically different to that of games lost (p > 0.01). Significant relationships were also demonstrated between game-day pre-testosterone concentrations and the midweek cortisol response (r = −0.90, p = 0.01) and midweek T/C ratio response (r = 0.90, p = 0.01). In conclusion, a midweek measurement of the T/C ratio against a skill-based training session seems to show some potential as an early indicator of subsequent successfully executed performances in competitive rugby union. If this work is subsequently validated, further monitoring of midweek hormone concentrations in response to a mixed psychological-physical training session may assist with assessing competitive readiness leading up to competition.
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience We all love (well, most of us) chocolate. There are lots of reported benefits for the consumption, but what is fact and what is fiction? This Snippit covers a comprehensive review of chocolate consumption: Clin Nutr. 2018 Jun 1. pii: S0261-5614(18)30204-8 https://www.sciencedirect.com/science/article/pii/S0261561418302048 Is chocolate consumption associated with health outcomes? An umbrella review of systematic reviews and meta-analyses. Veronese N, Demurtas J, Celotto S, Caruso MG, Maggi S, Bolzetta F, Firth J, Smith L, Schofield P, Koyanagi A, Yang L, Solmi M, Stubbs B Abstract BACKGROUND & AIMS: The literature regarding the potential health benefits of chocolate consumption are unclear and the epidemiological credibility has not been systematically scrutinized, while the strength of the evidence is undetermined. We therefore aimed to map and grade the diverse health outcomes associated with chocolate consumption using an umbrella review of systematic reviews. METHODS: Umbrella review of systematic reviews of observational and intervention studies (randomized placebo-controlled trials, RCTs). For each association, random-effects summary effect size, 95% confidence interval, and 95% prediction interval were estimated. We also assessed heterogeneity, evidence for small-study effect and evidence for excess significance bias. For significant outcomes of the RCTs, the GRADE assessment was furtherly used. RESULTS: From 240 articles returned, 10 systematic reviews were included (8 of which included a meta-analysis), including a total of 84 studies (36 prospective observational studies and 48 interventional). Nineteen different outcomes were included. Among observational studies, including a total of 1,061,637 participants, the best available evidence suggests that chocolate consumption is associated with reduced risk of cardiovascular disease (CVD) death (n = 4 studies), acute myocardial infarction (n = 6), stroke (n = 5) and diabetes (n = 6), although this was based on a weak evidence of credibility. Across meta-analyses of intervention studies, chocolate consumption was positively associated with flow-mediated dilatation at 90-150 min (n = 3) and at 2-18 weeks (n = 3), and insulin resistance markers (n = 2). However, using the GRADE assessment, the evidence for these outcomes was low or very low. Data from two systematic reviews, reported that chocolate consumption was not associated with better depressive mood or cognitive function. CONCLUSIONS: There is weak evidence to suggest that chocolate consumption may be associated with favorable health outcomes. Copyright © 2018 Elsevier Ltd and European Society for Clinical Nutrition and Metabolism. All rights reserved. KEYWORDS: Cardiovascular disease; Chocolate; Meta-analysis; Umbrella review PMID: 29903472 DOI: 10.1016/j.clnu.2018.05.019
Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbean.com/snippitscience/feed.xml RSS Explore our other content: ► https://bfrradio.podbean.com ► https://chrisgaviglio.com ► https://eliteform.com ► https://twitter.com/ChrisGaviglio ► https://twitter.com/Jared_CS Follow SnippitScience on social media: ► https://twitter.com/snippitscience ► https://www.facebook.com/snippitscience ► https://www.instagram.com/snippitscience ► https://www.pinterest.com/snippitscience ► https://snippitscience.tumbl
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We are very excited to have Olympian Craig Pickering, DProfCand on the podcast to talk about all things caffeine and its application to athletic performance. When Chris first met Craig in the UK, Craig was a sprinter training for the 100m. He competed at the 2008 Olympics in both the 100m and 4 x 100m relay. Craig was also selected for the 2014 Winter Olympic Games in bobsleigh. After retiring from professional sport, he took the position of Head of Sports Science at DNAFit, a genetic testing company. Alongside his work, he is also studying for a Professional Doctorate at the University of Central Lancashire, where his interest is in exploring the utility of genetic information in elite sport, with a secondary interest in caffeine. In particular, Craig discusses two of his published articles: What should we do about habitual caffeine use in athletes? Sports Medicine, 1-10. Pickering, C., & Kiely, J. (2018). Are the current guidelines on caffeine use in sport optimal for everyone? Inter-individual variation in caffeine ergogenicity, and a move towards personalised sports nutrition. Sports Medicine, 48(1), 7-16. Pickering, C., & Kiely, J. (2018). Craig also is quite a popular writer on all topics relating to performance enhancement, and if you follow him on Twitter @craig100m, you can keep up to date with all of his writings. Sports Med. 2018 Sep 1 https://link.springer.com/article/10.1007%2Fs40279-018-0980-7 What Should We Do About Habitual Caffeine Use in Athletes? Pickering C, Kiely J Abstract Caffeine is a well-established ergogenic aid, demonstrated to enhance performance across a wide range of capacities through a variety of mechanisms. As such, it is frequently used by both athletes and non-athletes alike. As a result, caffeine ingestion is ubiquitous in modern society, with athletes typically being exposed to regular non-supplemental caffeine through a variety of sources. Previously, it has been suggested that regular caffeine use may lead to habituation and subsequently a reduction in the expected ergogenic effects, thereby blunting caffeine's performance-enhancing impact during critical training and performance events. In order to mitigate this expected performance loss, some practitioners recommended a pre-competition withdrawal period to restore the optimal performance benefits of caffeine supplementation. However, at present the evidence base exploring both caffeine habituation and withdrawal strategies in athletes is surprisingly small. Accordingly, despite the prevalence of caffeine use within athletic populations, formulating evidence-led guidelines is difficult. Here, we review the available research regarding habitual caffeine use in athletes and seek to derive rational interpretations of what is currently known-and what else we need to know-regarding habitual caffeine use in athletes, and how athletes and performance staff may pragmatically approach these important, complex, and yet under-explored phenomena. PMID: 30173351 DOI: 10.1007/s40279-018-0980-7 Sports Med. 2018 Jan; 48(1):7-16 https://link.springer.com/article/10.1007%2Fs40279-017-0776-1 Are the Current Guidelines on Caffeine Use in Sport Optimal for Everyone? Inter-individual Variation in Caffeine Ergogenicity, and a Move Towards Personalised Sports Nutrition. Pickering C, Kiely J Abstract Caffeine use is widespread in sport, with a strong evidence base demonstrating its ergogenic effect. Based on existing research, current guidelines recommend ingestion of 3-9 mg/kg approximately 60 min prior to exercise. However, the magnitude of performance enhancement following caffeine ingestion differs substantially between individuals, with the spectrum of responses ranging between highly ergogenic to ergolytic. These extensive inter-individual response distinctions are mediated by variation in individual geno
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Hi everyone and thanks for tuning in. Continuing on our nutrition theme, today we are reviewing the article: Eur J Sport Sci. 2019 Feb; 19(1):71-85 https://www.tandfonline.com/doi/full/10.1080/17461391.2018.1505957 Epub 2018 Aug 15 Exercise-induced muscle damage: What is it, what causes it and what are the nutritional solutions? Owens DJ, Twist C, Cobley JN, Howatson G, Close GL Abstract Exercise-induced muscle damage (EIMD) is characterized by symptoms that present both immediately and for up to 14 days after the initial exercise bout. The main consequence of EIMD for the athlete is the loss of skeletal muscle function and soreness. As such, numerous nutrients and functional foods have been examined for their potential to ameliorate the effects of EIMD and accelerate recovery, which is the purpose of many nutritional strategies for the athlete. However, the trade-off between recovery and adaptation is rarely considered. For example, many nutritional interventions described in this review target oxidative stress and inflammation, both thought to contribute to EIMD but are also crucial for the recovery and adaptation process. This calls into question whether long term administration of supplements and functional foods used to target EIMD is indeed best practice. This rapidly growing area of sports nutrition will benefit from careful consideration of the potential hormetic effect of long term use of nutritional aids that ameliorate muscle damage. This review provides a concise overview of what EIMD is, its causes and consequences and critically evaluates potential nutritional strategies to ameliorate EIMD. We present a pragmatic practical summary that can be adopted by practitioners and direct future research, with the purpose of pushing the field to better consider the fine balance between recovery and adaptation and the potential that nutritional interventions have in modulating this balance. KEYWORDS: Muscle; damage; exercise; nutrition PMID: 30110239 DOI: 10.1080/17461391.2018.1505957
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience To continue the sports nutrition theme, we are looking further into these concepts. Today’s podcast defines the concept of "periodized nutrition" (also referred to as "nutritional training") and summarize the wide variety of methods available to athletes. The purpose of this review is not to discuss the literature in great detail, but to clearly define the concept and to give a complete overview of the methods available, with an emphasis on adaptations that are not in the muscle. While there is good evidence for some methods, other proposed methods are mere theories that remain to be tested. True to our “Snippit” format, this is a two-part series: Sports Medicine March 2017, Volume 37, Supplement 1, pp 51-63 https://link.springer.com/article/10.1007/s40279-017-0694-2 Periodized Nutrition for Athletes Asker E Jeukendrup First Online: 22 March 2017 Abstract It is becoming increasingly clear that adaptations, initiated by exercise, can be amplified or reduced by nutrition. Various methods have been discussed to optimize training adaptations and some of these methods have been subject to extensive study. To date, most methods have focused on skeletal muscle, but it is important to note that training effects also include adaptations in other tissues (e.g., brain, vasculature), improvements in the absorptive capacity of the intestine, increases in tolerance to dehydration, and other effects that have received less attention in the literature. The purpose of this review is to define the concept of periodized nutrition (also referred to as nutritional training) and summarize the wide variety of methods available to athletes. The reader is referred to several other recent review articles that have discussed aspects of periodized nutrition in much more detail with primarily a focus on adaptations in the muscle. The purpose of this review is not to discuss the literature in great detail but to clearly define the concept and to give a complete overview of the methods available, with an emphasis on adaptations that are not in the muscle. Whilst there is good evidence for some methods, other proposed methods are mere theories that remain to be tested. ‘Periodized nutrition’ refers to the strategic combined use of exercise training and nutrition, or nutrition only, with the overall aim to obtain adaptations that support exercise performance. The term nutritional training is sometimes used to describe the same methods and these terms can be used interchangeably. In this review, an overview is given of some of the most common methods of periodized nutrition including ‘training low’ and ‘training high’, and training with low- and high-carbohydrate availability, respectively. ‘Training low’ in particular has received considerable attention and several variations of ‘train low’ have been proposed. ‘Training-low’ studies have generally shown beneficial effects in terms of signalling and transcription, but to date, few studies have been able to show any effects on performance. In addition to ‘train low’ and ‘train high’, methods have been developed to ‘train the gut’, train hypo-hydrated (to reduce the negative effects of dehydration), and train with various supplements that may increase the training adaptations longer term. Which of these methods should be used depends on the specific goals of the individual and there is no method (or diet) that will address all needs of an individual in all situations. Therefore, appropriate practical application lies in the optimal combination of different nutritional training methods. Some of these methods have already found their way into training practices of athletes, even though evidence for their efficacy is sometimes scarce at best. Many pragmatic questions remain unanswered and another goal of this review is to identify some of the remaining questions that ma
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience This week’s Snippit was a request from one of our listeners. We found this a fascinating paper reviewing the effects of exercise on sexual function. Aside from the many other benefits of exercise, there are positive effects on sexual functioning and vice-versa. There are also lots of interesting little facts along the way. If anyone else would like us to review an article please leave a comment or contact us at SnippitScience on your preferred social media platform. Thanks for listening: New Horizons in Adult Education and Human Resource Development Volume 30, Issue 2 https://onlinelibrary.wiley.com/doi/full/10.1002/nha3.20211 The Physiological and Psychological Effects of Exercise on Sexual Functioning: A Literature Review for Adult Health Education Professionals Lia M. Jiannine Thomas G. Reio Jr. First published: 27 April 2018 Abstract Even with the well‐recognized benefits of exercise, levels of physical activity are on the decline, while weight gain levels are increasing. The purpose of this evidence‐based literature review was to investigate the relationship between physical fitness, sexual functioning and overall health. There is too little information about these relationships to the detriment of educational programming efforts designed to help protect the public against non-communicable diseases and their associated individual, family, organization, and societal costs. The literature review revealed that even modest increases in physical activity were positively associated with enhanced sexual functioning. Sexual functioning was also strongly linked to overall health, supporting the usefulness of including sensitively‐presented information about the benefits of exercise and being physically fit as it relates to sexual functioning in adult health education curricula. Gender and age differences, physical self‐concept, and well‐being also emerged as important factors when considering the links between physical fitness, sexual functioning and overall health. Recommendations for research included (a) controlling for possible social desirability effects and (b) designing new research that follows the association between physical activity, sexual functioning and overall health longitudinally in more international settings beyond the U.S. and Western Europe.
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience To continue the sports nutrition theme, we are looking further into these concepts. Today’s podcast defines the concept of "periodized nutrition" (also referred to as "nutritional training") and summarize the wide variety of methods available to athletes. The purpose of this review is not to discuss the literature in great detail, but to clearly define the concept and to give a complete overview of the methods available, with an emphasis on adaptations that are not in the muscle. While there is good evidence for some methods, other proposed methods are mere theories that remain to be tested. True to our “Snippit” format, this is a two-part series: Sports Medicine March 2017, Volume 37, Supplement 1, pp 51-63 https://link.springer.com/article/10.1007/s40279-017-0694-2 Periodized Nutrition for Athletes Asker E Jeukendrup First Online: 22 March 2017 Abstract It is becoming increasingly clear that adaptations, initiated by exercise, can be amplified or reduced by nutrition. Various methods have been discussed to optimize training adaptations and some of these methods have been subject to extensive study. To date, most methods have focused on skeletal muscle, but it is important to note that training effects also include adaptations in other tissues (e.g., brain, vasculature), improvements in the absorptive capacity of the intestine, increases in tolerance to dehydration, and other effects that have received less attention in the literature. The purpose of this review is to define the concept of periodized nutrition (also referred to as nutritional training) and summarize the wide variety of methods available to athletes. The reader is referred to several other recent review articles that have discussed aspects of periodized nutrition in much more detail with primarily a focus on adaptations in the muscle. The purpose of this review is not to discuss the literature in great detail but to clearly define the concept and to give a complete overview of the methods available, with an emphasis on adaptations that are not in the muscle. Whilst there is good evidence for some methods, other proposed methods are mere theories that remain to be tested. ‘Periodized nutrition’ refers to the strategic combined use of exercise training and nutrition, or nutrition only, with the overall aim to obtain adaptations that support exercise performance. The term nutritional training is sometimes used to describe the same methods and these terms can be used interchangeably. In this review, an overview is given of some of the most common methods of periodized nutrition including ‘training low’ and ‘training high’, and training with low- and high-carbohydrate availability, respectively. ‘Training low’ in particular has received considerable attention and several variations of ‘train low’ have been proposed. ‘Training-low’ studies have generally shown beneficial effects in terms of signalling and transcription, but to date, few studies have been able to show any effects on performance. In addition to ‘train low’ and ‘train high’, methods have been developed to ‘train the gut’, train hypo-hydrated (to reduce the negative effects of dehydration), and train with various supplements that may increase the training adaptations longer term. Which of these methods should be used depends on the specific goals of the individual and there is no method (or diet) that will address all needs of an individual in all situations. Therefore, appropriate practical application lies in the optimal combination of different nutritional training methods. Some of these methods have already found their way into training practices of athletes, even though evidence for their efficacy is sometimes scarce at best. Many pragmatic questions remain unanswered and another goal of this review is to identify some of the remaining questions that ma
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience J Int Soc Sports Nutr. 2017 Jun 13; 14:18 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z eCollection 2017 International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL Abstract Creatine is one of the most popular nutritional ergogenic aids for athletes. Studies have consistently shown that creatine supplementation increases intramuscular creatine concentrations which may help explain the observed improvements in high intensity exercise performance leading to greater training adaptations. In addition to athletic and exercise improvement, research has shown that creatine supplementation may enhance post-exercise recovery, injury prevention, thermoregulation, rehabilitation, and concussion and/or spinal cord neuroprotection. Additionally, a number of clinical applications of creatine supplementation have been studied involving neurodegenerative diseases (e.g., muscular dystrophy, Parkinson's, Huntington's disease), diabetes, osteoarthritis, fibromyalgia, aging, brain and heart ischemia, adolescent depression, and pregnancy. These studies provide a large body of evidence that creatine can not only improve exercise performance, but can play a role in preventing and/or reducing the severity of injury, enhancing rehabilitation from injuries, and helping athletes tolerate heavy training loads. Additionally, researchers have identified a number of potentially beneficial clinical uses of creatine supplementation. These studies show that short and long-term supplementation (up to 30 g/day for 5 years) is safe and well-tolerated in healthy individuals and in a number of patient populations ranging from infants to the elderly. Moreover, significant health benefits may be provided by ensuring habitual low dietary creatine ingestion (e.g., 3 g/day) throughout the lifespan. The purpose of this review is to provide an update to the current literature regarding the role and safety of creatine supplementation in exercise, sport, and medicine and to update the position stand of International Society of Sports Nutrition (ISSN). KEYWORDS: Adolescents; Athletes; Children; Clinical applications; Ergogenic aids; Muscle power; Muscular strength; Performance enhancement; Safety; Sport nutrition
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience J Int Soc Sports Nutr. 2017 Jun 13; 14:18 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z eCollection 2017 International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL Abstract Creatine is one of the most popular nutritional ergogenic aids for athletes. Studies have consistently shown that creatine supplementation increases intramuscular creatine concentrations which may help explain the observed improvements in high intensity exercise performance leading to greater training adaptations. In addition to athletic and exercise improvement, research has shown that creatine supplementation may enhance post-exercise recovery, injury prevention, thermoregulation, rehabilitation, and concussion and/or spinal cord neuroprotection. Additionally, a number of clinical applications of creatine supplementation have been studied involving neurodegenerative diseases (e.g., muscular dystrophy, Parkinson's, Huntington's disease), diabetes, osteoarthritis, fibromyalgia, aging, brain and heart ischemia, adolescent depression, and pregnancy. These studies provide a large body of evidence that creatine can not only improve exercise performance, but can play a role in preventing and/or reducing the severity of injury, enhancing rehabilitation from injuries, and helping athletes tolerate heavy training loads. Additionally, researchers have identified a number of potentially beneficial clinical uses of creatine supplementation. These studies show that short and long-term supplementation (up to 30 g/day for 5 years) is safe and well-tolerated in healthy individuals and in a number of patient populations ranging from infants to the elderly. Moreover, significant health benefits may be provided by ensuring habitual low dietary creatine ingestion (e.g., 3 g/day) throughout the lifespan. The purpose of this review is to provide an update to the current literature regarding the role and safety of creatine supplementation in exercise, sport, and medicine and to update the position stand of International Society of Sports Nutrition (ISSN). KEYWORDS: Adolescents; Athletes; Children; Clinical applications; Ergogenic aids; Muscle power; Muscular strength; Performance enhancement; Safety; Sport nutrition
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience Hope you’ve been enjoying the podcasts. Thank you for your engagement, especially on social media. Today, we look into isometric training and how we approach this type of contraction. We believe this has application to the isometric work we do with our athletes. At the same time, athletes need to be ready and physically able to handle this kind of training. Progressive versus rapid rate of contraction during 7 wk of isometric resistance training. (PMID: 11445772) Maffiuletti NA Martin A Medicine and Science in Sports and Exercise [01 Jul 2001, 33(7):1220-1227] Type: Comparative Study, Clinical Trial, Randomized Controlled Trial, Journal Article https://insights.ovid.com/crossref?an=00005768-200107000-00022 Abstract PURPOSE: The aim of this study was to compare the effects of isometric training performed with progressive versus rapid rate of contraction on the knee extensor neuromuscular properties over a 7-wk period. METHODS: Sixteen healthy male subjects trained quadriceps femoris muscle in a leg extension machine three times a week during 7 wk. The training sessions consisted of six sets of six maximal isometric contractions. A first group trained by performing progressive contractions lasting 4 s, whereas a second group performed contractions with a rapid rate of contraction (i.e., ballistic contractions) lasting about 1 s. RESULTS: Both groups significantly increased the isometric and isokinetic voluntary torque, and the respective absolute or relative gains were comparable. Isometric training performed with progressive rate of contraction affected the evoked action potential (M wave) of the vastus lateralis muscle and not the related twitch properties. On the other hand, the isometric training completed with ballistic contractions significantly modified the twitch contractile properties of the knee extensors and not the associated M waves of both vastus medialis and vastus lateralis. CONCLUSION: Knee extensors adapted specifically their neuromuscular properties to the type of rate of contraction performed during 7-wk isometric resistance training. Progressive isometric contractions produced modifications of the nervous system at peripheral level (i.e., muscle membrane electrical activity), whereas ballistic isometric contractions affected the knee extensor contractile muscle properties (i.e., excitation-contraction coupling).
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience This Snippit focuses on the effects of post-activation potentiation (PAP) in male and female performance. We feel it is important to recognise that there may be differences in the response between both sexes. A little background… During explosive warm-up, the possibility of muscle fatigue can negatively affect contractile history and impairs force production or power output, thus decreasing explosive performance within a certain time. Therefore, some investigators have reported jump performance decreases after pre-load high-intensity warm-up, which has been attributed to possible muscle fatigue. Nevertheless, research investigators have reported a coexistence of fatigue and PAP in skeletal muscle and that muscle performance enhancement after pre-load warm-up depends on the balance between muscle fatigue and muscle potentiation. Optimal performance occurs when fatigue has subsided but PAP effect still exists. In general, this brief review will focus on the past and present PAP warm-up research with elite male and female explosive athletes. Specifically, the purposes of this review are to investigate past and present PAP warm-up studies to determine if PAP effects (a) are gender specific and (b) enhance explosive performances in male and female elite athletes. Strength and Conditioning Journal December 2010, Volume 32 (6), p 58-64 © 2010 National Strength and Conditioning Association https://insights.ovid.com/crossref?an=00126548-201012000-00007 ISSN: 1524-1602 Effects of Post-activation Potentiation Warm-up in Male and Female Sport Performances: A Brief Review DeRenne, Coop EdD Abstract A proper pre-competitive warm-up during sprint competition with explosive athletes will elicit a post-activation potentiation (PAP). This article will review the effects of heavy pre-load warm-up protocols eliciting pap with explosive male and female athletes, resulting in enhanced performance and provide strength coaches with practical applications.
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience This is another great article from Prof. Christian Cook and Co. We really love these papers as they typically use elite athletes and they have practical outcomes. We hope you enjoy it: Physiology & Behavior Volume 106, Issue 5, 16 July 2012, Pages 683-688 The effects of different pre-game motivational interventions on athlete free hormonal state and subsequent performance in professional rugby union matches Christian J. Cook Blair T. Crewther https://doi.org/10.1016/j.physbeh.2012.05.009 Abstract We examined the effect of different pre-match motivational interventions on athlete free testosterone (T) and cortisol (C) concentrations and subsequent match performance in professional rugby union. Male participants (n = 12) playing at a senior or academy level in rugby union were recruited and each completed three interventions (15 min each) before a competitive game; 1) watching a video clip of successful skill execution by the player with positive coach feedback [VPCF1]; 2) watching a video clip of successful skill execution by an opposing player with cautionary coach feedback [VCCF], 3) the player left alone to self-motivate [SM1]. The first and last interventions were retested [VPCF2 and SM2]. Salivary free T and C measures were taken pre-intervention and pre-game. Within each game, players were rated by coaching staff on a key performance indicator (KPI) from identified skills and an overall performance indicator (OPI), where 1 = best performance to 5 = worst performance. The VPCF1 and VPCF2 interventions both promoted significant T responses (11.8% to 12.5%) before each game and more so than SM1, SM2 and VCCF. The VCCF approach produced the largest C response (17.6%) and this differed from all other treatments. The VPCF interventions were also associated with better game KPI (1.5 to 1.8) and OPI ratings (1.7 to 1.8) than SM1, SM2 and/or VCCF. Across all treatments, greater individual T responses and lower C responses were associated with better KPI and OPI outcomes. In conclusion, the pre-game presentation of motivational strategies to athletes involving specific video footage and coach feedback produced different outcomes on two indicators of match performance, which were also associated with changes in free hormonal state. Highlights ► Athlete hormonal state and performance may be influenced by pre-game videos and coach feedback. ► Correlation of testosterone to physical performance might be linked to competitive behaviour expression. ► The hormonal state of humans is responsive to sensory information (e.g., visual and auditory). ► Testosterone and cortisol can exhibit opposing response patterns to a challenge.
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience In today’s busy lifestyle, it’s all too easy to get distracted away from our primary tasks. Therefore, being able to be present in the moment has great value, and hence, practising mindfulness has been found to be a useful tool to assist with focusing on such tasks. It’s easy to see that in the high-pressure situation of elite sport, such a skill has great application. This brings us to today’s guest, Dr. Luke McDonald, who discusses his recent work on mindfulness and stress during wheelchair basketball competition. Luke was a PhD scholar at the Queensland Academy of Sport and now works within the Prospecting for Gold (P4G) program. The P4G program is incorporating a novel and fresh approach to talent ID and sports transfer for athletes at an elite level. We hope you enjoy this interview style. If you have any further questions for Luke, you can email him at luke.macdonald@npsr.qld.gov.au Journal of Sports Sciences Volume 36, 2018 - Issue 4 https://www.tandfonline.com/doi/abs/10.1080/02640414.2017.1308001 Mindfulness training attenuates the increase in salivary cortisol concentration associated with competition in highly trained wheelchair-basketball players Luke A. MacDonald & Clare L. Minahan Pages 378-383 | Published online: 30 Mar 2017 ABSTRACT This study determined the effect of 8 wk of mindfulness training (MT) on salivary cortisol (sCort) and rate of salivary Immunoglobulin-A (sIgA) secretion in wheelchair-basketball players during a competition period. The mindful group completed 8 weeks of MT in addition to training and competition. Salivary cortisol and rate of sIgA secretion were measured at baseline, at 2-week intervals, the end and 2 weeks following the intervention. A significant time and group interaction was observed for sCort (F = 3.297, P = 0.040, ES = 0.191); sCort increased in the control group from MT-BL to MT-2wk (P = 0.001) and remained significantly elevated at MT-4wk (P = 0.013) and MT-6wk (P = 0.002). Salivary cortisol decreased from MT-6wk to MT-8wk (P 0.05). Mindful group sCort increased from MT-BL to MT-2wk (P = 0.042) but decreased to concentrations no different to MT-BL for the rest of the intervention period (P > 0.05). There were no group differences in rate of sIgA secretion during the intervention (P = 0.810). It was concluded that 8 weeks of MT attenuated the increase in sCort associated with the competition period. KEYWORDS: Mindfulness, team-sport, competition, cortisol, immunoglobulin-A Luke's LinkedIn Profile:https://www.linkedin.com/in/luke-macdonald-1867a351
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience As per the podcast title, this article looks into the effects of detaining (strength) on power athletes. This is an important concept to get right with respect to peaking for athletes. Med Sci Sports Exerc. 1993 Aug; 25(8):929-35. https://europepmc.org/abstract/med/8371654 The effects of detraining on power athletes. Hortobágyi T, Houmard JA, Stevenson JR, Fraser DD, Johns RA, Israel RG Abstract We investigated the effects of 14 d of resistive exercise detraining on 12 power athletes. In comparing performances pre- to post-detraining, there were no significant (P > 0.05) changes in free weight bench press (-1.7%), parallel squat (-0.9%), isometric (-7%) and isokinetic concentric knee extension force (-2.3%), and vertical jumping (1.2%). In contrast, isokinetic eccentric knee extension force decreased in every subject (-12%, P < 0.05). Post-detraining, the changes in surface EMG activity of the vastus lateralis during isometric, and isokinetic eccentric and concentric knee extension were -8.4%, -10.1%, and -12.7%, respectively (all P > 0.05). No significant changes occurred in knee flexion forces or EMGs (P > 0.05). Percentages of muscle fiber types and the Type I fiber area remained unchanged, but Type II fiber area decreased significantly by -6.4% (P < 0.05). Levels of plasma growth hormone (58.3%), testosterone (19.2%), and the testosterone to cortisol ratio (67.6%) increased, whereas plasma cortisol (-21.5%) and creatine kinase enzyme levels (-82.3%) decreased (all P < 0.05). Short-term resistive exercise detraining may thus specifically affect eccentric strength or the size of the Type II muscle fibers, leaving other aspects of neuromuscular performance uninfluenced. Changes in the hormonal milieu during detraining may be conducive to an enhanced anabolic process, but such changes may not materialize at the tissue level in the absence of the overload training stimulus. PMID: 8371654
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Sports Medicine June 2018, Volume 48, Issue 6, pp 1311-1328 Turning Up the Heat: An Evaluation of the Evidence for Heating to Promote Exercise Recovery, Muscle Rehabilitation and Adaptation https://doi.org/10.1007/s40279-018-0876-6 Hamish McGorm Llion A. Roberts Jeff S. Coombes Jonathan M. Peake Abstract Historically, heat has been used in various clinical and sports rehabilitation settings to treat soft tissue injuries. More recently, interest has emerged in using heat to pre-condition muscle against injury. The aim of this narrative review was to collate information on different types of heat therapy, explain the physiological rationale for heat therapy, and to summarise and evaluate the effects of heat therapy before, during and after muscle injury, immobilisation and strength training. Studies on skeletal muscle cells demonstrate that heat attenuates cellular damage and protein degradation (following in vitro challenges/insults to the cells). Heat also increases the expression of heat shock proteins (HSPs) and upregulates the expression of genes involved in muscle growth and differentiation. In rats, applying heat before and after muscle injury or immobilisation typically reduces cellular damage and muscle atrophy, and promotes more rapid muscle growth/regeneration. In humans, some research has demonstrated benefits of microwave diathermy (and, to a lesser extent, hot water immersion) before exercise for restricting muscle soreness and restoring muscle function after exercise. By contrast, the benefits of applying heat to muscle after exercise are more variable. Animal studies reveal that applying heat during limb immobilisation attenuates muscle atrophy and oxidative stress. Heating muscle may also enhance the benefits of strength training for improving muscle mass in humans. Further research is needed to identify the most effective forms of heat therapy and to investigate the benefits of heat therapy for restricting muscle wasting in the elderly and those individuals recovering from serious injury or illness. Key Points
Animal and human trials have shown that various forms of heating can be used in conjunction with exercise or stress to enhance recovery, adaptation and limit muscle atrophy.
Heating muscle activates protective mechanisms, reduces oxidative stress and inflammation, and stimulates genes and proteins involved in muscle hypertrophy.
Further studies highlighting the differences between various heating modalities will help inform athletes and coaches on the best heating practices for specific situations.
Hamish's Twitter:https://twitter.com/hamishmcgorm Hamish's LinkedIn Profile:https://www.linkedin.com/in/hamish-mcgorm-5183218a Hamish's ResearchGate Profile:https://www.researchgate.net/profile/Hamish_Mcgorm2
Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbean.com/snippitscience/feed.xml RSS Explore our other content: ► https://bfrradio.podbean.com ► https://chrisgaviglio.com ► https://eliteform.com ► https://twitter.com/ChrisGaviglio ► https://twitter.com/Jared_CS Follow SnippitScience on social media: ► https://twitter.com/snippitscience ► https://www.facebook.com/snippitscience ► https://www.instagram.com/snippitscience ► https://www.pinterest.com/snippitscience ► https://snippitscience.tumblr.com ► https://www.reddit.com/r/snippitscience ► https://sn
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Relationship between Pregame Concentrations of Free Testosterone and Outcome in Rugby Union Christopher M. Gaviglio, Blair T. Crewther, Liam P. Kilduff, Keith A. Stokes IJSPP Volume: 9 Issue: 2 Pages: 324-331 https://doi.org/10.1123/ijspp.2013-0106 Purpose: To assess the measures of salivary free testosterone and cortisol concentrations across selected rugby union matches according to game outcome. Methods: Twenty-two professional male rugby union players were studied across 6 games (3 wins and 3 losses). Hormone samples were taken 40 min before the game and 15 min after. The hormonal data were grouped and compared against competition outcomes. These competition outcomes included wins and losses and a game-ranked performance score (1–6). Results: Across the entire team, pregame testosterone concentrations were significantly higher during winning games than losses (P = 5.8 × 10−5). Analysis by playing position further revealed that, for the backs, pregame testosterone concentrations (P = 3.6 × 10−5) and the testosterone-to-cortisol ratio T:C (P = .038) were significantly greater before a win than a loss. Game-ranked performance score correlated to the team’s pregame testosterone concentrations (r = .81, P = .049). In backs, pregame testosterone (r = .91, P = .011) and T:C (r = .81, P = .05) also correlated to game-ranked performance. Analysis of the forwards’ hormone concentrations did not distinguish between game outcomes, nor did it correlate with game-ranked performance. Game venue (home vs away) only affected postgame concentrations of testosterone (P = .018) and cortisol (P = 2.58 × 10−4). Conclusions: Monitoring game-day concentrations of salivary free testosterone may help identify competitive readiness in rugby union matches. The link between pregame T:C and rugby players in the back position suggests that monitoring weekly training loads and enhancing recovery modalities between games may also assist with favorable performance and outcome in rugby union matches. Keywords: salivary hormones, competition, monitoring, endocrine
Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbean.com/snippitscience/feed.xml RSS Explore our other content: ► https://bfrradio.podbean.com ► https://chrisgaviglio.com ► https://eliteform.com ► https://twitter.com/ChrisGaviglio ► https://twitter.com/Jared_CS Follow SnippitScience on social media: ► https://twitter.com/snippitscience ► https://www.facebook.com/snippitscience ► https://www.instagram.com/snippitscience ► https://www.pinterest.com/snippitscience ► https://snippitscience.tumblr.com ► https://www.reddit.com/r/snippitscience ► https://snippitscience.wordpress.com Please like, share, and comment below, subscribe at the top of the page, and help support the podcast: ► https://www.patreon.com/snippitscience Thank you for your support!
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience This episode reviews velocity-based training, which is a very useful tool when in the gym. There are also a lot of fantastic products out there at the moment from wearables, string transducers, through to 3D camera technology that can monitor strength training power and velocity outputs. This also brings us to a sponsorship from EliteForm, who have utilised an integrated online Strength Planner in conjunction with 3D camera technology to monitor barbell power/velocity. Please give them a visit at https://eliteform.com/ Here is a short video about the EliteForm system, which explains it best: https://www.youtube.com/watch?v=F8wvVV876ak This podcast is a great starting point for anyone interested in knowing about velocity-based training. Please enjoy J. Aust. Strength Cond. 22(2)58-69. 2014 © ASCA https://traningslara.se/wp-content/uploads/2017/02/hastighet.mladenjovanovic.pdf Researched Applications of Velocity Based Strength Training Mladen Jovanović & Dr Eamonn P. Flanagan Strength training is a critical exercise stimulus for inducing changes in muscular strength, size and power. Recently, linear position transducers have gained in popularity as a means to monitor velocity in strength training exercises. The measurement error of such devices has been shown to be low and both relative and absolute reliability have been shown to be acceptable. The purpose of this article is to provide the overview and benefits of monitoring movement velocity in strength training exercises, along with providing the basis for novel “velocity-based” strength training prescription. We have covered the following practical applications: Guidelines to develop a velocity/load profile for athletes; Using the velocity load/profile to predict and monitor changes to maximal strength; Using velocity monitoring to control fatigue effects of strength training; Using velocity monitoring as an immediate performance feedback to promote the highest level of effort in specific training exercises and stronger adaptive stimuli. Linear position transducers are reliable and valid tools to help strength and conditioning practitioners monitor and optimize their strength training programs. Keywords – Strength, velocity, bench press, squat, linear position transducer
Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker. Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbean.com/snippitscience/feed.xml RSS Explore our other content: ► https://bfrradio.podbean.com ► https://chrisgaviglio.com ► https://eliteform.com ► https://twitter.com/ChrisGaviglio ► https://twitter.com/Jared_CS Follow SnippitScience on social media: ► https://twitter.com/snippitscience ► https://www.facebook.com/snippitscience ► https://www.instagram.com/snippitscience ► https://www.pinterest.com/snippitscience ► https://snippitscience.tumblr.com ► https://www.reddit.com/r/snippitscience ► https://snippitscience.wordpress.com Please like, share, and comment below, subscribe at the top of the page, and help support the podcast: ► https://www.patreon.com/snippitscience Thank you for your support!
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience Now that we are a few episodes in, we’ve had some great interactions with listeners. Some of the feedback received was that although the information in the papers that we spoke about was fantastic, the underlying mechanisms and information behind these papers would be beneficial. One of the areas that we've had a great response to is Blood Flow Restriction training. Hence, our first Snippit is on the use of localised (BFR) versus systemic (hypoxic chamber) hypoxia for resistance training. We enjoy your interactions and comments so please keep them coming. Sports Med. 2014 Aug; 44(8):1037-54 https://link.springer.com/article/10.1007%2Fs40279-014-0177-7 Hypoxia and resistance exercise: a comparison of localized and systemic methods. Scott BR, Slattery KM, Sculley DV, Dascombe BJ Abstract It is generally believed that optimal hypertrophic and strength gains are induced through moderate- or high-intensity resistance training, equivalent to at least 60% of an individual's 1-repetition maximum (1RM). However, recent evidence suggests that similar adaptations are facilitated when low-intensity resistance exercise (~20-50% 1RM) is combined with blood flow restriction (BFR) to the working muscles. Although the mechanisms underpinning these responses are not yet firmly established, it appears that localized hypoxia created by BFR may provide an anabolic stimulus by enhancing the metabolic and endocrine response, and increase cellular swelling and signalling function following resistance exercise. Moreover, BFR has also been demonstrated to increase type II muscle fibre recruitment during exercise. However, inappropriate implementation of BFR can result in detrimental effects, including petechial haemorrhage and dizziness. Furthermore, as BFR is limited to the limbs, the muscles of the trunk are unable to be trained under localized hypoxia. More recently, the use of systemic hypoxia via hypoxic chambers and devices has been investigated as a novel way to stimulate similar physiological responses to resistance training as BFR techniques. While little evidence is available, reports indicate that beneficial adaptations, similar to those induced by BFR, are possible using these methods. The use of systemic hypoxia allows large groups to train concurrently within a hypoxic chamber using multi-joint exercises. However, further scientific research is required to fully understand the mechanisms that cause augmented muscular changes during resistance exercise with a localized or systemic hypoxic stimulus. PMID: 24715613 DOI: 10.1007/s40279-014-0177-7
Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbean.com/snippitscience/feed.xml RSS Explore our other content: ► https://bfrradio.podbean.com ► https://chrisgaviglio.com ► https://twitter.com/ChrisGaviglio ► https://twitter.com/Jared_CS Follow SnippitScience on social media: ► https://twitter.com/snippitscience ► https://www.facebook.com/snippitscience ► https://www.instagram.com/snippitscience ► https://www.pinterest.com/snippitscience ► https://snippitscience.tumblr.com ► https://www.reddit.com/r/snippitscience ► https://snippitscience.wordpress.com Please like, share, and comment below, subscribe at the top of the page, and help support the podcast: ► https://www.patreon.com/snippitscience Thank you for your support!
Send in a voice message: https://anchor.fm/jared-cs/message
Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience Now that we are a few episodes in, we’ve had some great interactions with listeners. Some of the feedback received was that although the information in the papers that we spoke about was fantastic, the underlying mechanisms and information behind these papers would be beneficial. One of the areas that we've had a great response to is Blood Flow Restriction training. Hence, our first Snippit is on the use of localised (BFR) versus systemic (hypoxic chamber) hypoxia for resistance training. We enjoy your interactions and comments so please keep them coming. Sports Med. 2014 Aug; 44(8):1037-54 https://link.springer.com/article/10.1007%2Fs40279-014-0177-7 Hypoxia and resistance exercise: a comparison of localized and systemic methods. Scott BR, Slattery KM, Sculley DV, Dascombe BJ Abstract It is generally believed that optimal hypertrophic and strength gains are induced through moderate- or high-intensity resistance training, equivalent to at least 60% of an individual's 1-repetition maximum (1RM). However, recent evidence suggests that similar adaptations are facilitated when low-intensity resistance exercise (~20-50% 1RM) is combined with blood flow restriction (BFR) to the working muscles. Although the mechanisms underpinning these responses are not yet firmly established, it appears that localized hypoxia created by BFR may provide an anabolic stimulus by enhancing the metabolic and endocrine response, and increase cellular swelling and signalling function following resistance exercise. Moreover, BFR has also been demonstrated to increase type II muscle fibre recruitment during exercise. However, inappropriate implementation of BFR can result in detrimental effects, including petechial haemorrhage and dizziness. Furthermore, as BFR is limited to the limbs, the muscles of the trunk are unable to be trained under localized hypoxia. More recently, the use of systemic hypoxia via hypoxic chambers and devices has been investigated as a novel way to stimulate similar physiological responses to resistance training as BFR techniques. While little evidence is available, reports indicate that beneficial adaptations, similar to those induced by BFR, are possible using these methods. The use of systemic hypoxia allows large groups to train concurrently within a hypoxic chamber using multi-joint exercises. However, further scientific research is required to fully understand the mechanisms that cause augmented muscular changes during resistance exercise with a localized or systemic hypoxic stimulus. PMID: 24715613 DOI: 10.1007/s40279-014-0177-7
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Since 2008, Dr. Adam Storey has coached and managed various New Zealand weightlifting teams at key pinnacle events including the 2012 and 2016 Olympic Games and the 2010 and 2014 Commonwealth Games. During this time, Adam has coached weightlifters to Commonwealth Games medals and his athletes have broken over 250 New Zealand records in competition. Adam’s specialist background in the area of strength and power conditioning lead to his role with High Performance Sport New Zealand as the Lead Strength and Conditioning Specialist for Athletics New Zealand. In this position he worked directly with 3 x Olympic Games medallist Valerie Adams. Adam has a keen passion for rugby and he is currently employed by the Blues Super Rugby franchise as the Sports Science Manager and Assistant Trainer. In addition to his role with the Blues, Adam is a Research Fellow within AUT’s SPRINZ department where he supervises post-graduate research in the areas of strength and conditioning and exercise physiology. Adam's AUT Profile: https://www.aut.ac.nz/profiles/sport-recreation/research-fellow/adam-storey-profile Adam's LinkedIn Profile: https://www.linkedin.com/in/adam-storey-phd-0709a78a
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Since 2008, Dr. Adam Storey has coached and managed various New Zealand weightlifting teams at key pinnacle events including the 2012 and 2016 Olympic Games and the 2010 and 2014 Commonwealth Games. During this time, Adam has coached weightlifters to Commonwealth Games medals and his athletes have broken over 250 New Zealand records in competition. Adam’s specialist background in the area of strength and power conditioning lead to his role with High Performance Sport New Zealand as the Lead Strength and Conditioning Specialist for Athletics New Zealand. In this position he worked directly with 3 x Olympic Games medallist Valerie Adams. Adam has a keen passion for rugby and he is currently employed by the Blues Super Rugby franchise as the Sports Science Manager and Assistant Trainer. In addition to his role with the Blues, Adam is a Research Fellow within AUT’s SPRINZ department where he supervises post-graduate research in the areas of strength and conditioning and exercise physiology. Adam's AUT Profile: https://www.aut.ac.nz/profiles/sport-recreation/research-fellow/adam-storey-profile Adam's LinkedIn Profile: https://www.linkedin.com/in/adam-storey-phd-0709a78a
Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbean.com/snippitscience/feed.xml RSS Explore our other content: ► https://bfrradio.podbean.com ► https://chrisgaviglio.com ► https://twitter.com/ChrisGaviglio ► https://twitter.com/Jared_CS Follow SnippitScience on social media: ► https://twitter.com/snippitscience ► https://www.facebook.com/snippitscience ► https://www.instagram.com/snippitscience ► https://www.pinterest.com/snippitscience ► https://snippitscience.tumblr.com ► https://www.reddit.com/r/snippitscience ► https://snippitscience.wordpress.com Please like, share, and comment below, subscribe at the top of the page, and help support the podcast: ► https://www.patreon.com/snippitscience Thank you for your support!
Send in a voice message: https://anchor.fm/jared-cs/message
Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience Now that we are a few episodes in, we’ve had some great interactions with listeners. Some of the feedback received was that although the information in the papers that we spoke about was fantastic, the underlying mechanisms and information behind these papers would be beneficial. One of the areas that we've had a great response to is Blood Flow Restriction training. Hence, our first Snippit is on the use of localised (BFR) versus systemic (hypoxic chamber) hypoxia for resistance training. We enjoy your interactions and comments so please keep them coming. Sports Med. 2014 Aug; 44(8):1037-54 https://link.springer.com/article/10.1007%2Fs40279-014-0177-7 Hypoxia and resistance exercise: a comparison of localized and systemic methods. Scott BR, Slattery KM, Sculley DV, Dascombe BJ Abstract It is generally believed that optimal hypertrophic and strength gains are induced through moderate- or high-intensity resistance training, equivalent to at least 60% of an individual's 1-repetition maximum (1RM). However, recent evidence suggests that similar adaptations are facilitated when low-intensity resistance exercise (~20-50% 1RM) is combined with blood flow restriction (BFR) to the working muscles. Although the mechanisms underpinning these responses are not yet firmly established, it appears that localized hypoxia created by BFR may provide an anabolic stimulus by enhancing the metabolic and endocrine response, and increase cellular swelling and signalling function following resistance exercise. Moreover, BFR has also been demonstrated to increase type II muscle fibre recruitment during exercise. However, inappropriate implementation of BFR can result in detrimental effects, including petechial haemorrhage and dizziness. Furthermore, as BFR is limited to the limbs, the muscles of the trunk are unable to be trained under localized hypoxia. More recently, the use of systemic hypoxia via hypoxic chambers and devices has been investigated as a novel way to stimulate similar physiological responses to resistance training as BFR techniques. While little evidence is available, reports indicate that beneficial adaptations, similar to those induced by BFR, are possible using these methods. The use of systemic hypoxia allows large groups to train concurrently within a hypoxic chamber using multi-joint exercises. However, further scientific research is required to fully understand the mechanisms that cause augmented muscular changes during resistance exercise with a localized or systemic hypoxic stimulus. PMID: 24715613 DOI: 10.1007/s40279-014-0177-7
Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbean.com/snippitscience/feed.xml RSS Explore our other content: ► https://bfrradio.podbean.com ► https://chrisgaviglio.com ► https://twitter.com/ChrisGaviglio ► https://twitter.com/Jared_CS Follow SnippitScience on social media: ► https://twitter.com/snippitscience ► https://www.facebook.com/snippitscience ► https://www.instagram.com/snippitscience ► https://www.pinterest.com/snippitscience ► https://snippitscience.tumblr.com ► https://www.reddit.com/r/snippitscience ► https://snippitscience.wordpress.com Please like, share, and comment below, subscribe at the top of the page, and help support the podcast: ► https://www.patreon.com/snippitscience Thank you for your support!
Send in a voice message: https://anchor.fm/jared-cs/message
Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience Now that we are a few episodes in, we’ve had some great interactions with listeners. Some of the feedback received was that although the information in the papers that we spoke about was fantastic, the underlying mechanisms and information behind these papers would be beneficial. One of the areas that we've had a great response to is Blood Flow Restriction training. Hence, our first Snippit is on the use of localised (BFR) versus systemic (hypoxic chamber) hypoxia for resistance training. We enjoy your interactions and comments so please keep them coming. Sports Med. 2014 Aug; 44(8):1037-54 https://link.springer.com/article/10.1007%2Fs40279-014-0177-7 Hypoxia and resistance exercise: a comparison of localized and systemic methods. Scott BR, Slattery KM, Sculley DV, Dascombe BJ Abstract It is generally believed that optimal hypertrophic and strength gains are induced through moderate- or high-intensity resistance training, equivalent to at least 60% of an individual's 1-repetition maximum (1RM). However, recent evidence suggests that similar adaptations are facilitated when low-intensity resistance exercise (~20-50% 1RM) is combined with blood flow restriction (BFR) to the working muscles. Although the mechanisms underpinning these responses are not yet firmly established, it appears that localized hypoxia created by BFR may provide an anabolic stimulus by enhancing the metabolic and endocrine response, and increase cellular swelling and signalling function following resistance exercise. Moreover, BFR has also been demonstrated to increase type II muscle fibre recruitment during exercise. However, inappropriate implementation of BFR can result in detrimental effects, including petechial haemorrhage and dizziness. Furthermore, as BFR is limited to the limbs, the muscles of the trunk are unable to be trained under localized hypoxia. More recently, the use of systemic hypoxia via hypoxic chambers and devices has been investigated as a novel way to stimulate similar physiological responses to resistance training as BFR techniques. While little evidence is available, reports indicate that beneficial adaptations, similar to those induced by BFR, are possible using these methods. The use of systemic hypoxia allows large groups to train concurrently within a hypoxic chamber using multi-joint exercises. However, further scientific research is required to fully understand the mechanisms that cause augmented muscular changes during resistance exercise with a localized or systemic hypoxic stimulus. PMID: 24715613 DOI: 10.1007/s40279-014-0177-7
Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbean.com/snippitscience/feed.xml RSS Explore our other content: ► https://bfrradio.podbean.com ► https://chrisgaviglio.com ► https://twitter.com/ChrisGaviglio ► https://twitter.com/Jared_CS Follow SnippitScience on social media: ► https://twitter.com/snippitscience ► https://www.facebook.com/snippitscience ► https://www.instagram.com/snippitscience ► https://www.pinterest.com/snippitscience ► https://snippitscience.tumblr.com ► https://www.reddit.com/r/snippitscience ► https://snippitscience.wordpress.com Please like, share, and comment below, subscribe at the top of the page, and help support the podcast: ► https://www.patreon.com/snippitscience Thank you for your support!
Send in a voice message: https://anchor.fm/jared-cs/message
Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience Now that we are a few episodes in, we’ve had some great interactions with listeners. Some of the feedback received was that although the information in the papers that we spoke about was fantastic, the underlying mechanisms and information behind these papers would be beneficial. One of the areas that we've had a great response to is Blood Flow Restriction training. Hence, our first Snippit is on the use of localised (BFR) versus systemic (hypoxic chamber) hypoxia for resistance training. We enjoy your interactions and comments so please keep them coming. Sports Med. 2014 Aug; 44(8):1037-54 https://link.springer.com/article/10.1007%2Fs40279-014-0177-7 Hypoxia and resistance exercise: a comparison of localized and systemic methods. Scott BR, Slattery KM, Sculley DV, Dascombe BJ Abstract It is generally believed that optimal hypertrophic and strength gains are induced through moderate- or high-intensity resistance training, equivalent to at least 60% of an individual's 1-repetition maximum (1RM). However, recent evidence suggests that similar adaptations are facilitated when low-intensity resistance exercise (~20-50% 1RM) is combined with blood flow restriction (BFR) to the working muscles. Although the mechanisms underpinning these responses are not yet firmly established, it appears that localized hypoxia created by BFR may provide an anabolic stimulus by enhancing the metabolic and endocrine response, and increase cellular swelling and signalling function following resistance exercise. Moreover, BFR has also been demonstrated to increase type II muscle fibre recruitment during exercise. However, inappropriate implementation of BFR can result in detrimental effects, including petechial haemorrhage and dizziness. Furthermore, as BFR is limited to the limbs, the muscles of the trunk are unable to be trained under localized hypoxia. More recently, the use of systemic hypoxia via hypoxic chambers and devices has been investigated as a novel way to stimulate similar physiological responses to resistance training as BFR techniques. While little evidence is available, reports indicate that beneficial adaptations, similar to those induced by BFR, are possible using these methods. The use of systemic hypoxia allows large groups to train concurrently within a hypoxic chamber using multi-joint exercises. However, further scientific research is required to fully understand the mechanisms that cause augmented muscular changes during resistance exercise with a localized or systemic hypoxic stimulus. PMID: 24715613 DOI: 10.1007/s40279-014-0177-7
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience This is one of many papers from Prof. Christian Cook and Co. On many levels, these papers encapsulate the pragmatic application of sports science in the elite training environment: Journal of Science and Medicine in Sport Volume 17, Issue 3, May 2014, Pages 317-321 Morning based strength training improves afternoon physical performance in rugby union players Christian J. Cook Liam P. Kilduff Blair T. Crewther Martyn Beaven Daniel J. West https://doi.org/10.1016/j.jsams.2013.04.016 Abstract Objectives To determine if a morning training session could alter afternoon physical performance. Moreover, as testosterone (T) and cortisol (C) concentrations are significant predictors of physical performance, and both show circadian declines across the day, we examined the effects of morning training on diurnal T and C responses. Design Eighteen semi-professional rugby union players completed this randomised and counter-balanced study. Methods Following morning saliva collection (0900 h), players completed a control (rested), Sprint (5 × 40 m) or Weights (3 repetition-maximum [RM] bench press and squat) trial. In the afternoon (15:00 h) of each trial, a further saliva sample was collected before players completed a performance test (3RM back squat and bench press, 40 m sprint, countermovement jump [CMJ]). Results Salivary T concentrations declined from am to pm under Control and Sprint, but not under Weights. Delta T, from am to pm, was greater under Control (−10.9 ± 2.4 pg ml−1) compared to Sprints (−6.2 ± 7.1 pg ml−1) and Weights (−1.2 ± 5.5 pg ml−1) (p ≤ 0.001). Delta C, from am to pm, was greater under Control compared to both Sprint and Weights (p
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience The Journal of Physiology Volume 595, Issue 24 Post‐exercise recovery of contractile function and endurance in humans and mice is accelerated by heating and slowed by cooling skeletal muscle Arthur J. Cheng Sarah J. Willis Christoph Zinner Thomas Chaillou Niklas Ivarsson Niels Ørtenblad Johanna T. Lanner Hans‐Christer Holmberg Håkan Westerblad First published: 04 October 2017 https://doi.org/10.1113/JP274870 Linked articles: This article is highlighted by a Perspective by Allen. To read this Perspective, visit https://doi.org/10.1113/JP275370. Edited by: Michael C. Hogan & Bruno Grassi Key points We investigated whether intramuscular temperature affects the acute recovery of exercise performance following fatigue‐induced by endurance exercise. Mean power output was better preserved during an all‐out arm‐cycling exercise following a 2 h recovery period in which the upper arms were warmed to an intramuscular temperature of ̴ 38°C than when they were cooled to as low as 15°C, which suggested that recovery of exercise performance in humans is dependent on muscle temperature. Mechanisms underlying the temperature‐dependent effect on recovery were studied in intact single mouse muscle fibres where we found that recovery of submaximal force and restoration of fatigue resistance was worsened by cooling (16–26°C) and improved by heating (36°C). Isolated whole mouse muscle experiments confirmed that cooling impaired muscle glycogen resynthesis. We conclude that skeletal muscle recovery from fatigue‐induced by endurance exercise is impaired by cooling and improved by heating, due to changes in glycogen resynthesis rate. Abstract Manipulation of muscle temperature is believed to improve post‐exercise recovery, with cooling being especially popular among athletes. However, it is unclear whether such temperature manipulations actually have positive effects. Accordingly, we studied the effect of muscle temperature on the acute recovery of force and fatigue resistance after endurance exercise. One hour of moderate‐intensity arm cycling exercise in humans was followed by 2 h recovery in which the upper arms were either heated to 38°C, not treated (33°C), or cooled to ∼15°C. Fatigue resistance after the recovery period was assessed by performing 3 × 5 min sessions of all‐out arm cycling at physiological temperature for all conditions (i.e. not heated or cooled). Power output during the all‐out exercise was better maintained when muscles were heated during recovery, whereas cooling had the opposite effect. Mechanisms underlying the temperature‐dependent effect on recovery were tested in mouse intact single muscle fibres, which were exposed to ∼12 min of glycogen‐depleting fatiguing stimulation (350 ms tetani given at 10 s interval until force decreased to 30% of the starting force). Fibres were subsequently exposed to the same fatiguing stimulation protocol after 1–2 h of recovery at 16–36°C. Recovery of submaximal force (30 Hz), the tetanic myoplasmic free [Ca2+] (measured with the fluorescent indicator indo‐1), and fatigue resistance were all impaired by cooling (16–26°C) and improved by heating (36°C). In addition, glycogen resynthesis was faster at 36°C than 26°C in whole flexor digitorum brevis muscles. We conclude that recovery from exhaustive endurance exercise is accelerated by raising and slowed by lowering muscle temperature.
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience Here is this is one of many papers from Prof. Christian Cook and Co. We love reading these types of papers as they are really applied and use elite athletes: Changes in salivary testosterone concentrations and subsequent voluntary squat performance following the presentation of short video clips Christian J. Cook Blair T. Crewther https://doi.org/10.1016/j.yhbeh.2011.09.006 Abstract Previous studies have shown that visual images can produce rapid changes in testosterone concentrations. We explored the acute effects of video clips on salivary testosterone and cortisol concentrations and subsequent voluntary squat performance in highly trained male athletes (n = 12). Saliva samples were collected on 6 occasions immediately before and 15 min after watching a brief video clip (approximately 4 min in duration) on a computer screen. The watching of a sad, erotic, aggressive, training motivational, humorous or a neutral control clip was randomised. Subjects then performed a squat workout aimed at producing a 3 repetition maximum (3RM) lift. Significant (P
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Nutritional strategies of high level natural bodybuilders during competition preparation J. Chappell Simper E. Barker Journal of the International Society of Sports Nutrition 2018 15:4 https://doi.org/10.1186/s12970-018-0209-z © The Author(s). 2018 Published: 15 January 2018 Abstract Background Competitive bodybuilders employ a combination of resistance training, cardiovascular exercise, calorie reduction, supplementation regimes and peaking strategies in order to lose fat mass and maintain fat free mass. Although recommendations exist for contest preparation, applied research is limited and data on the contest preparation regimes of bodybuilders are restricted to case studies or small cohorts. Moreover, the influence of different nutritional strategies on competitive outcome is unknown. Methods Fifty-one competitors (35 male and 16 female) volunteered to take part in this project. The British Natural Bodybuilding Federation (BNBF) runs an annual national competition for high level bodybuilders; competitors must qualify by winning at a qualifying events or may be invited at the judge’s discretion. Competitors are subject to stringent drug testing and have to undergo a polygraph test. Study of this cohort provides an opportunity to examine the dietary practices of high level natural bodybuilders. We report the results of a cross-sectional study of bodybuilders competing at the BNBF finals. Volunteers completed a 34-item questionnaire assessing diet at three time points. At each time point participants recorded food intake over a 24-h period in grams and/or portions. Competitors were categorised according to contest placing. A “placed” competitor finished in the top 5, and a “Non-placed” (DNP) competitor finished outside the top 5. Nutrient analysis was performed using Nutritics software. Repeated measures ANOVA and effect sizes (Cohen’s d) were used to test if nutrient intake changed over time and if placing was associated with intake. Results Mean preparation time for a competitor was 22 ± 9 weeks. Nutrient intake of bodybuilders reflected a high-protein, high-carbohydrate, low-fat diet. Total carbohydrate, protein and fat intakes decreased over time in both male and female cohorts (P
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience Early Hum Dev. 2016 Sep; 100:21-5 https://www.sciencedirect.com/science/article/pii/S0378378216300123 Epub 2016 Jul 6 Digit ratio (2D:4D), testosterone, cortisol, aggression, personality and hand-grip strength: Evidence for prenatal effects on strength. Ribeiro E Jr, Neave N, Morais RN, Kilduff L, Taylor SR, Butovskaya M, Fink B, Manning JT Abstract BACKGROUND: Digit ratio (2D:4D) is a putative marker for prenatal testosterone and is correlated with performance in many sports. Low 2D:4D has been linked to strength but the evidence is mixed and strength is also influenced by mass, testosterone, and behavioural factors. It has been hypothesised that the 2D:4D-strength correlation may be strongest in challenge conditions when short-term changes occur in steroid hormones. AIMS: We tested this suggestion in men. STUDY DESIGN: We used a cross-over study design with a challenge (an aggressive video of rugby tackles) and control (a blank screen) condition. SUBJECTS: 89 healthy men. OUTCOME MEASURES: Finger lengths (2nd and 4th for both hands), hand-grip strength (HGS), testosterone (T), cortisol (C), aggression (Buss-Perry Aggression Questionnaire) and personality type (Ten Item Personality Measure). In both conditions participants provided saliva samples (for hormone assays). RESULTS: In the challenge condition there was a highly significant increase in HGS, and modest changes in T, physical aggression and emotional stability. HGS correlated negatively with left hand 2D:4D. In a multiple regression, left hand 2D:4D was negatively related to HGS and emotional stability was positively related to HGS. In the control condition HGS was not correlated with 2D:4D. In a multiple regression, BMI, physical aggression, and emotional stability were significantly related to HGS. CONCLUSIONS: 2D:4D is a negative correlate of strength in challenge situations. This finding may in part explain associations between 2D:4D and sports performance. Copyright © 2016 Elsevier Ireland Ltd. All rights reserved. KEYWORDS: Aggression; Digit ratio; Hand-grip strength; Testosterone PMID: 27393866 DOI: 10.1016/j.earlhumdev.2016.04.003
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience It was great having Alex Natera on our podcast last week. We believe that having an author on the podcast gave a greater depth into the article itself. We hope to have more of these special guests as time and availability permits. Today’s podcast discusses the paper: European Journal of Applied Physiology February 2016, Volume 116, Issue 2, pp 395–404 https://link.springer.com/article/10.1007/s00421-015-3294-6 Post-warm-up muscle temperature maintenance: blood flow contribution and external heating optimisation Margherita Raccuglia Alex Lloyd Davide Filingeri Steve H. Faulkner Simon Hodder George Havenith First Online: 21 November 2015 Abstract Purpose Passive muscle heating has been shown to reduce the drop in post-warm-up muscle temperature (T m) by about 25 % over 30 min, with concomitant sprint/power performance improvements. We sought to determine the role of leg blood flow in this cooling and whether optimising the heating procedure would further benefit post-warm-up T m maintenance. Methods Ten male cyclists completed 15-min sprint-based warm-up followed by 30 min recovery. Vastus lateralis T m (T mvl) was measured at deep-, mid- and superficial-depths before and after the warm-up, and after the recovery period (POST-REC). During the recovery period, participants wore water-perfused trousers heated to 43 °C (WPT43) with either whole leg heating (WHOLE) or upper leg heating (UPPER), which was compared to heating with electrically heated trousers at 40 °C (ELEC40) and a non-heated control (CON). The blood flow cooling effect on T mvl was studied comparing one leg with (BF) and without (NBF) blood flow. Results Warm-up exercise significantly increased T mvl by ~3 °C at all depths. After the recovery period, BF T mvl was lower (~0.3 °C) than NBF T mvl at all measured depths, with no difference between WHOLE versus UPPER. WPT43 reduced the post-warm-up drop in deep-T mvl(−0.12 °C ± 0.3 °C) compared to ELEC40 (−1.08 ± 0.4 °C) and CON (−1.3 ± 0.3 °C), whereas mid- and superficial-T mvl even increased by 0.15 ± 0.3 and 1.1 ± 1.1 °C, respectively. Conclusion Thigh blood flow contributes to the post-warm-up T mvl decline. Optimising the external heating procedure and increasing heating temperature of only 3 °C successfully maintained and even increased T mvl, demonstrating that heating temperature is the major determinant of post-warm-up T mvl cooling in this application. Keywords Muscle temperature Blood flow Passive heating Water perfused trousers Occlusion
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We are very excited to have Alex Natera PhDc on our podcast. This is the first time we’ve brought in the author of the article to provide insight into their work. Chris and Alex first crossed paths in 2008, and they really enjoyed catching up. Alex is putting some great content out on both Twitter @alex_natera and Instagram @alex.natera, so do yourself a favour and give him a follow. It is great to see someone continually improving their craft. We aim to continue interviewing authors over time, so stayed tuned for our next guest author. In the meantime, today’s podcast looks at how environmental conditions affect the 30-15IFT results. Please enjoy: J Strength Cond Res. 2019 Feb; 33(2):486-491 https://insights.ovid.com/crossref?an=00124278-201902000-00023 Influence of Environmental Conditions on Performance and Heart Rate Responses to the 30-15 Incremental Fitness Test in Rugby Union Athletes. Natera AOW, Jennings J, Oakley AJ, Jones TW Abstract The purpose of this study was to examine the differences in performance and heart rate (HR) responses between a high heat outdoor condition (34.0° C, 64.1% humidity) and a temperate indoor condition (22.0° C, 50.0% humidity) during the 30-15 intermittent fitness test (30-15IFT). Eight highly trained Rugby Union players (28.1 ± 1.5 years, 181.4 ± 8.8 cm, 88.4 ± 13.3 kg) completed the 30-15IFT in 2 different temperature conditions. Dependent variables recorded and analyzed included: final running speed of the 30-15IFT, HR at rest (HR rest), maximum HR (Max HR), HR recovery, average HR (HR ave), and submaximal HR corresponding to 25, 50, and 75% of final test speed (HR 25%, HR 50%, and HR 75%) and HR at 13 km·h (HR 13 km·h). Greater running speeds were achieved when the test was conducted indoors (19.4 ± 0.7 km·h vs. 18.6 ± 0.6 km·h, p = 0.002, d = 1.67). Average HR and HR 13 km·h were greater when the test was conducted outdoors (p ≤ 0.05, d > 0.85). Large effect sizes were observed for the greater HR at submaximal intensities (d > 0.90). The results of this study highlight the influence of temperature on 30-15IFT performance and cardiac responses. It is recommended that prescription of training based on 30-15IFT results reflects the temperature that the training will be performed in and that practitioners acknowledge that a meaningful change in assessment results can be the result of seasonal temperature change rather than training-induced change. PMID: 28240715 DOI: 10.1519/JSC.0000000000001865
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience Thanks to everyone for tuning in. We are really enjoying putting these podcasts together for you. Next week we see a slight change to our usual format with our first guest author – Dr. Alex Natera. Onto this week’s podcast: J Strength Cond Res. 2016 Aug; 30(8):2324-9 https://insights.ovid.com/crossref?an=00124278-201608000-00031 Acute Effects of Different Methods of Stretching and Specific Warm-ups on Muscle Architecture and Strength Performance. Sá MA, Matta TT, Carneiro SP, Araujo CO, Novaes JS, Oliveira LF. Abstract The purpose of the study was to investigate the acute effects of 2 stretching interventions, proprioceptive neuromuscular facilitation (PNF) and passive static stretching (PSS), and a specific warm-up (SW) on the strength and architecture of the vastus laterallis and biceps femoris muscles in a subsequent performance on a strength training session (STS). Musculoskeletal ultrasound images were acquired from 9 men before and immediately after stretching or a SW, and 10 minutes after a STS. The STS consisted of the following exercises: leg extension, leg curl, leg press, and hack machine squat. The PNF resulted in lower performance for all situations. The PSS and SW improved performance for the leg press compared with the PNF and controls (CSs). For the hack machine squat, SWs resulted in higher performance than stretching conditions. The vastus lateralis muscle fascicle length (FL) increases after a STS for PNF. The biceps femoris muscle showed a higher pennation angle 10 minutes after the STS for PSS; the FL increases immediately after PSS and then decreases 10 minutes after the STS for PSS. As per our results, the SWs should be performed before STSs, whereas PNF stretching should not be prescribed because this condition impairs subsequent performance. These results may assist health professionals in prescribing resistance training. PMID: 26705067 DOI: 10.1519/JSC.0000000000001317
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience Five weeks and we must say thank you to everyone who has been listening into our podcast. We feel a small community of listeners growing, and we appreciate you tuning in. This podcast looks into how BFR can assist muscle hypertrophy in the bench press. Both Chris and Jared have personally reaped the benefits of BFR training, and this study is great as it’s something that we both enjoy. Clin Physiol Funct Imaging. 2010 Sep; 30(5):338-43 https://onlinelibrary.wiley.com/doi/full/10.1111/j.1475-097X.2010.00949.x Epub 2010 Jul 4 Effects of low-intensity bench press training with restricted arm muscle blood flow on chest muscle hypertrophy: a pilot study. Yasuda T, Fujita S, Ogasawara R, Sato Y, Abe T. Abstract Single-joint resistance training with blood flow restriction (BFR) results in significant increases in arm or leg muscle size and single-joint strength. However, the effect of multi-joint BFR training on both blood flow restricted limb and non-restricted trunk muscles remain poorly understood. To examine the impact of BFR bench press training on hypertrophic response to non-restricted (chest) and restricted (upper-arm) muscles and multi-joint strength, 10 young men were randomly divided into either BFR training (BFR-T) or non-BFR training (CON-T) groups. They performed 30% of one repetition maximal (1-RM) bench press exercise (four sets, total 75 reps) twice daily, 6 days week(-1) for 2 weeks. During the exercise session, subjects in the BFR-T group placed elastic cuffs proximally on both arms, with incremental increases in external compression starting at 100 mmHg and ending at 160 mmHg. Before and after the training, triceps brachii and pectoralis major muscle thickness (MTH), bench press 1-RM and serum anabolic hormones were measured. Two weeks of training led to a significant increase (P
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience This article gained some publicity on twitter recently. We had a great time reading it and going through this paper. Language warning: This podcast contains a swear word. Effect of swearing on strength and power performance ☆ Richard Stephens, David K. Spierer, Emmanuel Katehis https://doi.org/10.1016/j.psychsport.2017.11.014 Highlights Shows that swearing can increase performance of a task of physical power. Shows that swearing can increase performance of a task of physical strength. Does not find any evidence that autonomic arousal may underlie these effects. Abstract Objectives Swearing aloud increases pain tolerance. The hypothesis that this response may be owed to an increase in sympathetic drive raises the intriguing question as to whether swearing results in an improvement in strength and power. Design Employing repeated measures designs, we evaluated the effect of repeating a swear word v. a neutral word on strength and power during anaerobic and isometric exercise through two experiments. Method Experiment #1 (n = 29) employed the Wingate Anaerobic Power Test (WAnT). Experiment #2 (n = 52) employed an isometric handgrip test. Results Greater maximum performance was observed in the swearing conditions compared with the non-swearing conditions for WAnT power (Experiment #1; dz = 0.618, p = 0.002) and hand grip strength (Experiment #2; dz = 0.962, p
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience Welcome everyone to Episode 3 of our podcast journey. We hope you’ve enjoyed our podcast thus far. If you like it, share and tell your friends. It would also be great to create further discussion about these article so please leave a comment. We’d love to hear what you think of our podcast. Today’s podcast: Clin Physiol Funct Imaging. 2015 May; 35(3):197-202 https://onlinelibrary.wiley.com/doi/full/10.1111/cpf.12147 Epub 2014 Apr 1 Effects of resistance training under hypoxic conditions on muscle hypertrophy and strength. Kurobe K, Huang Z, Nishiwaki M, Yamamoto M, Kanehisa H, Ogita F Abstract It has been reported that exercise under hypoxic conditions elevates acute growth hormone secretion after exercise compared with that under normoxic conditions. This study examined the influence of resistance training under moderate hypoxic conditions on muscle thickness, strength and hormonal responses. Thirteen healthy men were assigned into two groups matched for physical fitness level and then randomized into two groups that performed exercise under normoxic (FiO2 = 20·9%) or hypoxic (FiO2 = 12·7%) conditions. Three sets of elbow extensions with unilateral arm were performed to exhaustion at a workload of a 10 repetition maximum with 1-minute intervals for 3 days per week for 8 weeks. The thickness of the biceps and triceps brachii was determined using B-mode ultrasound before and after training. Blood sampling was carried out before and after exercise, as well as during the first and last training sessions. Increase in the thickness of the triceps brachii in trained arm was significantly greater in the hypoxic group than in the normoxic group. The 10 repetition maximum was significantly increased not only in the trained arm but also in the untrained arm in both groups. Serum growth hormone concentrations after exercise were significantly higher in the hypoxic group than in the normoxic group on both the first and last training sessions. These findings suggest that hypoxic resistance training elicits more muscle hypertrophy associated with a higher growth hormone secretion, but that the greater muscle hypertrophy did not necessarily contribute a greater gain of muscle strength. © 2014 Scandinavian Society of Clinical Physiology and Nuclear Medicine. Published by John Wiley & Sons Ltd. KEYWORDS: Cross-education; growth hormone; hypoxia; muscle thickness; unilateral training; upper arm PMID: 24690432 DOI: 10.1111/cpf.12147 Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbean.com/snippitscience/feed.xml RSS Explore our other content: ► https://bfrradio.podbean.com ► https://chrisgaviglio.com ► https://twitter.com/ChrisGaviglio ► https://twitter.com/Jared_CS Follow SnippitScience on social media: ► https://twitter.com/snippitscience ► https://www.facebook.com/snippitscience ► https://www.instagram.com/snippitscience ► https://www.pinterest.com/snippitscience ► https://snippitscience.tumblr.com ► https://www.reddit.com/r/snippitscience ► https://snippitscience.wordpress.com Please like, share, and comment below, subscribe at the top of the page, and help support the podcast: ► https://www.patreon.com/snippitscience Thank you for your support!
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience We hope you enjoyed our first podcast. As we mentioned in the first episode, this podcast has been the culmination of quite a long time talking about this concept. To see this come to fruition gives us both a big buzz. As with all podcasts, we realise that the content is important but also how it is packaged together. We have some cool ideas to keep this concept fresh so stay tuned. This week’s podcast delves into the concept of passive heat maintenance (PHM) in elite swimmers. The concept of PHM around warm-up and competitive performance is simple: One of the benefits of warm-up is an increase in muscle temperature From cessation of warm-up, we start to lose muscle temperature For every 1 degree C in muscle temperature we lose (or gain), there is a 4% loss (or gain) in power output Within 20 min, you can lose 45% of heat gained by warm-up, and by 45 min, any gain in muscle temperature has been completely lost You can maintain muscle temperature passively by using specialised garments that have heating panels or by using simple heat reflective survival blankets If you want a more detailed discussion of PHM, visit Chris's personal blog: https://chrisgaviglio.com/blogs/news/improve-performance-by-4-do-this-one-simple-thing Today's episode is: J Sci Med Sport. 2016 Apr; 19(4):354-8 https://www.sciencedirect.com/science/article/pii/S1440244015000948 Epub 2015 Apr 30 Heated jackets and dryland-based activation exercises used as additional warm-ups during transition enhance sprint swimming performance. McGowan CJ, Thompson KG, Pyne DB, Raglin JS, Rattray B. Abstract OBJECTIVES: The lengthy competition transition phases commonly experienced by competitive swimmers may mitigate the benefits of the pool warm-up. To combat this, we examined the impact of additional passive and active warm-up strategies on sprint swimming performance. DESIGN: Counterbalanced, repeated-measures cross-over study. METHODS: Sixteen junior competitive swimmers completed a standardised pool warm-up followed by a 30min transition and 100m freestyle time-trial. Swimmers completed four different warm-up strategies during transition: remained seated wearing a conventional tracksuit top and pants (Control), wore an insulated top with integrated heating elements (Passive), performed a 5min dryland-based exercise circuit (Dryland), or a combination of Passive and Dryland (Combo). Swimming time-trial performance, core and skin temperature and perceptual variables were monitored. Time variables were normalised relative to Control. RESULTS: Both Combo (-1.05±0.26%; mean±90% confidence limits, p=0.00) and Dryland (-0.68±0.34%; p=0.02) yielded faster overall time-trial performances, with start times also faster for Combo (-0.37±0.07%; p=0.00) compared to Control. Core temperature declined less during transition with Combo (-0.13±0.25°C; p=0.01) and possibly with Dryland (-0.24±0.13°C; p=0.09) compared to Control (-0.64±0.16°C), with a smaller reduction in core temperature related to better time-trial performance (R(2)=0.91; p=0.04). CONCLUSIONS: Dryland-based exercise circuits completed alone and in combination with the application of heated tracksuit jackets during transition can significantly improve sprint swimming performance. Attenuation in the decline of core temperature and a reduction in start time appear as likely mechanisms. Copyright © 2015 Sports Medicine Australia. Published by Elsevier Ltd. All rights reserved. KEYWORDS: Core temperature; Passive heating; Swim performance PMID: 25987491 DOI: 10.1016/j.jsams.2015.04.012 Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbe
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Snippit is made possible by listeners like you. Please help support the podcast: ► https://www.patreon.com/snippitscience Welcome everyone to our very first podcast. We are so excited to finally get our first episode out to you all. As a quick introduction to the podcast, our goal is to present and discuss relevant sports science articles. Designed to give you a “Snippit” of the article we aim to cover topics in about 10-20 minutes. We see that as a good amount of time to get a feel for the article – plus we know how valuable your time is. We really hope you enjoy our first podcast and you come along on our journey. The article we're covering is:Growth Horm IGF Res. 2015 Jun; 25(3):121-6https://www.sciencedirect.com/science/article/pii/S1096637415000234Epub 2015 Apr 12 Hormonal and metabolic responses to repeated cycling sprints under different hypoxic conditions Kon M, Nakagaki K, Ebi Y, Nishiyama T, Russell AP Abstract OBJECTIVE: Sprint exercise and hypoxic stimulus during exercise are potent factors affecting hormonal and metabolic responses. However, the effects of different hypoxic levels on hormonal and metabolic responses during sprint exercise are not known. Here, we examined the effect of different hypoxic conditions on hormonal and metabolic responses during sprint exercise. DESIGN: Seven male subjects participated in three experimental trials: 1) sprint exercise under normoxia (NSE); 2) sprint exercise under moderate normobaric hypoxia (16.4% oxygen) (HSE 16.4); and 3) sprint exercise under severe normobaric hypoxia (13.6% oxygen) (HSE 13.6). The sprint exercise consisted of four 30s all-out cycling bouts with 4-min rest between bouts. Glucose, free fatty acids (FFA), blood lactate, growth hormone (GH), epinephrine (E), norepinephrine (NE), and insulin concentrations in the HSE trials were measured before exposure to hypoxia (pre 1), 15 min after exposure to hypoxia (pre 2), and at 0, 15, 30, 60, 120, and 180 min after the exercise performed in hypoxia. The blood samples in the NSE trial were obtained in normoxia at the same time points as the HSE trials. RESULTS: Circulating levels of glucose, FFA, lactate, GH, E, NE, and insulin significantly increased after all three exercise trials (P less than 0.05). The area under the curve (AUC) for GH was significantly higher in the HSE 13.6 trial than in the NSE and HSE 16.4 trials (P less than 0.05). A maximal increase in FFA concentration was observed at 180 min after exercise and was not different between trials. CONCLUSION: These findings suggest that severe hypoxia may be an important factor for the enhancement of GH response to all-out sprint exercise. Copyright © 2015 Elsevier Ltd. All rights reserved. Please subscribe to Snippit: ► http://snippitscience.com ► https://snippitscience.podbean.com ► https://soundcloud.com/snippitscience ► http://bit.do/snippititunes ► http://bit.do/snippitspotify ► http://bit.do/snippityoutube ► http://bit.do/snippitnewsletter ► http://feed.podbean.com/snippitscience/feed.xml RSS Explore our other content: ► https://bfrradio.podbean.com ► https://chrisgaviglio.com ► https://twitter.com/ChrisGaviglio ► https://twitter.com/Jared_CS Follow SnippitScience on social media: ► https://twitter.com/snippitscience ► https://www.facebook.com/snippitscience ► https://www.instagram.com/snippitscience ► https://www.pinterest.com/snippitscience ► https://snippitscience.tumblr.com ► https://www.reddit.com/r/snippitscience ► https://snippitscience.wordpress.com Please like, share, and comment below, subscribe at the top of the page, and help support the podcast: ► https://www.patreon.com/snippitscience Thank you for your support!
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