Snippit Sports Science

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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.

 

 

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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 genotype, environmental factors, and the legacy of prior experiences partially mediated via epigenetic mechanisms. Here, we briefly review the drivers of this inter-individual variation in caffeine response, focusing on the impact of common polymorphisms within two genes, CYP1A2 and ADORA2A. Contemporary evidence suggests current standardised guidelines are optimal for only a sub-set of the athlete population. Clearer understanding of the factors underpinning inter-individual variation potentially facilitates a more nuanced, and individually and context specific customisation of caffeine ingestion guidelines, specific to an individual's biology, history, and competitive situation. Finally, we identify current knowledge deficits in this area, along with future associated research questions.

PMID: 28853006 

PMCID: PMC5752738 

DOI: 10.1007/s40279-017-0776-1

 

 

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.

 

 

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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

 

 

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.

 

 

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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 may have great practical relevance and should be the focus of future research.

 

Keywords

Mitochondrial Biogenesis

Muscle Glycogen

Ketogenic Diet

Carbohydrate Intake

Muscle Protein Synthesis 

 

 

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.

 

 

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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.

 

 

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.

 

 

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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 may have great practical relevance and should be the focus of future research.

 

Keywords

Mitochondrial Biogenesis

Muscle Glycogen

Ketogenic Diet

Carbohydrate Intake

Muscle Protein Synthesis 

 

 

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:

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Please like, share, and comment below, subscribe at the top of the page, and help support the podcast:

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Thank you for your support!

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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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In this episode we highlight the effects of different types of high-intensity interval training (HIIT) sessions with combat sports athletes on on morphological, physiological, and performance adaptations.

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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

 

 

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.

 

 

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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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