| Each year I try to attend various scientific | | | | ex-muscle synthesis and meat ingestion. We have |
| conferences that apply to my interests, research, | | | | reported ~60 and ~80% increases in muscle Carn |
| and business. As anyone can see who follows my | | | | with 4 and 10wk supplementation with ß-Ala. |
| writings, this conference was right up my alley. | | | | Evidence from our laboratory indicates that |
| The International Society of Sports Nutrition | | | | uptake of _-ala into muscle is further enhanced |
| (ISSN) is a relatively new organization* and this | | | | by co-administration with simple sugars. AIM To |
| was their third conference to date. Yours truly | | | | investigate, by means of two independently run, |
| was invited to have a poster session. My poster | | | | double blind studies, the effect of supplementing |
| covered supplements used by Special Operations | | | | (6.4 g/d) ß-Ala for 28d and 14d [the last |
| soldiers, such as Navy SEALs and others. My | | | | co-supplemented with carbohydrate (CHO)], upon |
| poster is available on request BTW. | | | | isometric endurance of the knee extensors at |
| This year the conference was held at the | | | | 45-50%MVC. 45-50%MVC coincides with the |
| Stardust hotel June 15th - 17th in Las Vegas. I | | | | peak in intramuscular lactate accumulation and pH |
| have recommended that anyone interested in the | | | | decrease. METHODS Study a): [principal |
| topic of sports nutrition, lay person or scientist, | | | | investigator JP] comprised 14 male subjects aged |
| should join the ISSN. The theme for this | | | | 22.9±(SD) 5.9 yrs and mass |
| conference was "Sports nutrition strategies to | | | | 80.2±10.5kg, randomly assigned to receive |
| optimize performance, recovery, and health." Cool | | | | either [800 mg] x 8/d x 28d of ß-Ala |
| title, but did it live up to its name? Yes it did. | | | | (Carnosyn(TM), NAI, San Marcos, Ca) (n=8) or a |
| For those of you who are unfamiliar with how | | | | matching placebo capsules containing maltodextrin |
| such conferences are set up, I will give a brief | | | | (n=6). Study b): [principal investigator RCH] |
| overview before we get to the good stuff. | | | | comprised 20 male subjects aged |
| Conferences generally have several days of one | | | | 25.3±7.5yrs and mass 78.0±10.2kg |
| hour seminars (called "sessions") where | | | | assigned to receive either [1600mg] x 4/d x 14d |
| researchers present their findings. Next there is | | | | of ß-Ala (n=8) or a matching placebo (n=12). |
| often a big room filled with what are called | | | | Each test and control treatment was ingested |
| "poster sessions." Poster sessions are, as the | | | | with 45-65g CHO comprising mostly glucose. In |
| name implies, a large poster that sums up some | | | | both studies isometric exercise endurance of the |
| research project. People will then come by and | | | | knee extensors, and impulse (kN/s) generated, |
| have a one on one conversation with the author | | | | were measured pre and post supplementation. |
| of the poster and ask questions or make | | | | RESULTS Study a): MVC's of test and control |
| comments. Some conferences can have a room | | | | subjects (mean±SE) were 754±54 |
| with hundreds of posters. It's a great way to | | | | and 720±91N, respectively. Exercise |
| view a large amount of research in a short | | | | endurance times, pre and post supplementation, |
| amount of time. Finally, most conferences will | | | | were treatment: 75.5±6.8 and |
| have an exhibit hall where the sponsors of the | | | | 83.7±7.8s, and control: 74.6±6.5 |
| conference and other companies have booths | | | | and 72.6±7.8s. The 8.2±3.3s gain |
| where people can check out what they are about. | | | | (+11.1%) in the treatment group was significant (P |
| This conference had supplement companies, | | | | than with supplementation alone. |
| manufacturers, etc. in the exhibit hall. That's the | | | | #13 |
| basic breakdown of most scientific conferences. | | | | Kendrick I1, Kim CK2, Viet DH3, Harris RC1, Kim |
| The 'meat' of a conference is the seminars and | | | | HJ2,Thanh LQ3, Toai, BT3, Wise JA4 The effect |
| the reason for attending such shows. It's the | | | | of ß-alanine (Carnosyn(TM)) supplementation |
| place to get the very latest research on a topic | | | | on muscle carnosine synthesis during a 10 week |
| of interest. What follows is a synopsis of some of | | | | program of strength training. 1University of |
| the research presented in the sessions and | | | | Chichester, Chichester, UK; 2Korea National Sport |
| posters I thought would be of interest to readers. | | | | University, Seoul, Korea; 3University of Physical |
| Sessions: | | | | Education and Sport II, Hochiminh City, Vietnam; |
| "Effects of protein and carbohydrate on anabolic | | | | 4Natural Alternatives Intl, San Marcos, USA |
| responses to resistance training" by Dr. Paul Cribb | | | | Carnosine (Carn) occurs in high concentrations in |
| This session Dr. Cribb's outlined the research he | | | | muscle and is highly effective in buffering H+ over |
| has been conducting looking at different | | | | the physiological pH range. Carn is probably the |
| combinations of nutrients and timing and their | | | | only such active compound where the |
| effects on lean body mass (LBM) and strength. | | | | concentration can be changed by diet (or training). |
| He went through several studies he has done that | | | | Synthesis of Carn occurs in muscle from |
| looked at carbs, creatine, and whey, alone and in | | | | ß-alanine (ß-ala) and histidine, of which |
| different combinations, and their effects on LBM | | | | the former is limiting. We have shown that |
| and or strength. His conclusion was that the | | | | supplementation with ß-ala for 4 and 10wk |
| combination of all three (whey, carbs, and | | | | increases muscle Carn by ~60% and ~80% with |
| creatine) was the most effective combo for | | | | significant increases in anaerobic exercise capacity |
| increases in LBM and strength and that there | | | | (Harris et al 2006; Hill et al 2006). Muscle Carn is |
| appeared to be a true synergism between these | | | | increased by chronic training (Parkhouse et al |
| nutrients. I don't think that comes as a big | | | | 1985; Tallon et al 2005). The effect of short-term |
| surprise to most people "in the know" about such | | | | training is less clear. Suzuki et al (2004) reported a |
| things, but it's good to see that it's being | | | | doubling in the concentration with 8wk |
| confirmed in controlled settings. He also confirmed | | | | sprint-training (3 d/wk) in contrast to Mannion et |
| the timing issue. His lab found that a mixture of | | | | al (1994) where no effect of 16wk isokinetic |
| these nutrients taken immediately pre- and | | | | training (3 d/wk) was found. AIM To investigate |
| post-workout was more effective at increasing | | | | the effect of ß-Ala supplementation on |
| strength and LBM then the same concoction | | | | muscle Carn synthesis during a 10wk program of |
| taken at other times of the day, showing that | | | | strength training. METHOD 26 male Vietnamese |
| not only does it matter what you take, but when | | | | physical education students aged 20-26 yr, of |
| you take it! | | | | normal body mass and height were recruited to |
| "L- Carnitine in sports: Roles in exercise and | | | | the study. None were vegetarians and all |
| recovery" By Dr. William Kraemer | | | | continued their normal dietary intake of meat and |
| Dr. Kraemer outlined a possible new novel | | | | fish contributing an estimated 200-600 mg/d |
| pathway by which carnitine may improve | | | | ß-Ala (in dipeptide form). Subjects were |
| performance in athletes. Although carnitine has not | | | | matched in pairs according to body mass and initial |
| proved to be a particularly useful supplement for | | | | strength, and evenly randomised to receive [800 |
| increasing performance directly, Dr Kraemer's | | | | mg] x 8/d x 10wk of ß-Ala (Carnosyn(TM), |
| contention is that it may improve recovery which | | | | NAI, San Marcos) or matching placebo capsules of |
| would indirectly help athletes. According to him, | | | | maltodextrin. Subjects undertook 4 weight-training |
| carnitine can reduce free radical mediated damage | | | | sessions per wk, 2 being lower body-dominant |
| and reduce hypoxia (low oxygen states in tissues) | | | | and 2 upper body-dominant, using a protocol |
| which can help avoid the "destructive chemical | | | | based upon that of Hoffman & Stout (2004). |
| events following exercise." In theory, that should | | | | The goal was to induce maximal strength and |
| lead to improved recovery which could lead to | | | | muscle mass gains in the 10wk. Biopsies of the v. |
| improved performance in the long run. More | | | | lateralis were taken at 0 and 10wk for analysis of |
| research is clearly needed but it's interesting, and | | | | Carn and taurine. RESULTS Muscle Carn was |
| potentially useful, information for athletes. | | | | unchanged with training alone (pre 29.2 |
| "The Lactate Shuttle" By Dr. Brooks | | | | ±SE 2.6 vs post 27.3±2.8 mmol/kg |
| As most people know, lactic acid has been | | | | dm; P>0.05) but increased when ß-Ala |
| considered nothing more then a waste product | | | | supplementation was included (23.6±1.4 vs |
| that causes muscles to fatigue and results in the | | | | 36.0±2.23 mmol/kg dm; P0.05), (training + |
| 'burn" people experience when exercising. Recently | | | | supplementation: 31.1±3.7 vs |
| however, there has been a resurgence of interest | | | | 34.0±2.4 mmol/kg dm; P>0.05). |
| in lactic acid with researchers. Dr. Brooks outlined | | | | CONCLUSION Carn was unchanged by 10wk |
| a long list of functions of lactic acid/lactate plays in | | | | training alone but was increased with ß-Ala |
| the human body and its role in athletic | | | | supplementation, and to a similar extent seen in |
| performance. New research done by Dr. Brooks' | | | | other studies undertaken without training. From |
| lab and other locals conclude that lactic acid is both | | | | the literature, chronically trained athletes, e.g. |
| an energy source and functions as a signaling | | | | body-builders appear to have increased muscle |
| source for other pathways in the human body. No | | | | Carn levels. In these the increased content may |
| longer viewed as a simple waste product, lactate | | | | be a long-term effect of training or the result of |
| is now considered as an essential component of | | | | a higher than normal ß-Ala content (including |
| intermediary metabolism. | | | | that in dipeptide form) present in the diet |
| Those are just a few of the sessions I sat | | | | #14 |
| through. Many others looked at topics such as | | | | Kim HJ1, Kim CK1, Lee YW1, Harris RC2, Sale C2, |
| amino acid metabolism, various supplements and | | | | Harris DB2, Wise JA3 The effect of a supplement |
| their effects on performance and other | | | | containing ß-alanine on muscle carnosine |
| outcomes, training seminars covering different | | | | synthesis and exercise capacity, during 12 wk |
| theories on training to maximize hypertrophy, | | | | combined endurance and weight training. 1Korea |
| various creatine studies, and a whole bunch more | | | | National Sport University, Seoul, Korea; 2University |
| I don't have the space to cover here. | | | | of Chichester, Chichester, UK; 3Natural |
| Poster Sessions of interest: | | | | Alternatives Intl, San Marcos, USA |
| The poster sessions were quite varied and | | | | Carnosine (Carn) occurs in high concentrations in |
| interesting. Probably the most interesting (besides | | | | muscle with a content ratio between types I and |
| mine!) were a handful of studies on what might be | | | | II muscle fibres of 1 to 1.5-2. With a pKa of 6.83 |
| the next big thing in sports nutrition supplements, | | | | for the imidazole ring of the histidine residue, Carn |
| which is called Beta-alanine. Beta-alanine is an | | | | is highly effective in buffering H+ over the |
| amino acid that converts - with histidine - into | | | | physiological pH range, and probably the only such |
| carnosine. Carnosine is found throughout the body | | | | active compound where the concentration can be |
| and acts as a buffer agent, an antioxidant, and | | | | changed by diet (and training). Synthesis of Carn |
| performs other roles in the body. Why does a | | | | occurs in muscle from ß-alanine (ß-ala) |
| buffer agent help with exercise you ask? When | | | | and histidine, of which the availability of the |
| you workout with high enough intensity your | | | | former appears limiting. We have recently shown |
| blood PH will lower (become more acidic) which | | | | that supplementation with ß-ala for 4 and |
| interferes with the muscle's ability to contract, | | | | 10wk increases muscle Carn by ~60% and |
| which is part of the reason you can't do another | | | | ~80%, respectively, resulting in significant |
| rep. So, carnosine, being able to keep your blood | | | | increases in anaerobic exercise capacity (Harris et |
| less acidic due to its pH buffering ability, can allow | | | | al, 2006; Hill et al, 2006). Muscle Carn is increased |
| you to do get an extra few reps before you | | | | by chronic training (Parkhouse et al 1985; Tallon et |
| punk out, which allows you to do more work. | | | | al 2005). The effect of short-term training is less |
| That's the super simple explanation of course. It's | | | | clear. Suzuki et al (2004) reported a doubling in |
| a tad more complicated then that! | | | | the Carn concentration with 8 wk sprint-training (3 |
| So far, studies that look at performance look | | | | d/wk) in contrast to Mannion et al (1994) where |
| very promising. In theory, Beta-alanine should be | | | | no effect of 16 wk isokinetic training (3 d/wk) |
| most effective for endurance athletes but from | | | | was found. Aim: To investigate the effect of a |
| talking at length with the researchers (that's why | | | | commercial supplement (Phosphagen Elite(TM), |
| poster sessions are so great!) it appears that | | | | EAS, Golden) containing, per serving, 1.6g |
| beta-alanine should be helpful to strength athletes | | | | ß-Ala Carnosyn(TM), NAI, San Marcos), 5.25g |
| also. Because there were so many beta-alanine | | | | creatine and 1g taurine (Tau) on muscle Carn |
| posters of interest, instead of attempting to go | | | | synthesis during training. Tau has the potential to |
| through all of them, I have posted them below | | | | interfere with the uptake into muscle of |
| for your perusal. The bottom line here is that | | | | ß-ala, and visa versa. Methods: Cyclists |
| beta-alanine in sufficient doses looks like a very | | | | (20±(SD)1 yr; 78±8 kg ) received |
| promising supplement for endurance athletes and | | | | either Phosphagen Elite (n=6) or Control |
| perhaps, strength athletes. I suspect it will be a | | | | (Phosphagen Elite less ß-Ala) (n=6), 3 x d (i.e. |
| popular supp if the price charged is not too high. | | | | 4.8 g/d ß-Ala in the test group) during 12wk |
| Harris RC1, Ponte J1, Hill CA1, Sale C1, Jones GA1, | | | | of combined endurance (5 h/d, 6 d/wk) and |
| Kim HJ2), Wise JA3 Effect of 14 and 28 days | | | | weight training (3 d/wk). Biopsies of the v. lateralis |
| ß-Alanine (Carnosyn(TM)) supplementation on | | | | were taken at 0 and 12wk for fibre morphology |
| isometric endurance of the knee extensors. | | | | and analysis of Carn and Tau. Subjects undertook |
| 1University of Chichester, Chichester, UK; 2Korea | | | | an incremental cycle test to determine VO2 max, |
| National Sport University, Seoul, Korea; 3Natural | | | | VO2 at ventilatory threshold (VT) and work time |
| Alternatives International, San Marcos, USA | | | | to exhaustion (WTE), and, total work done |
| Carnosine (Carn) occurs in high concentrations in | | | | (TWD) during an isokinetic test of the knee |
| muscle and is highly effective in buffering H+. | | | | extensors at 240o/s. Results: Type II cross |
| Carn is synthesized in situ from ß-alanine | | | | sectional was increased with training in both |
| (ß-Ala) and histidine. Synthesis appears to be | | | | groups, P0.05) but increased with ß-Ala |
| limited by the availability of ß-Ala from | | | | supplementation (20.5 vs 30. |