MUSCLE. Report. Volume 5 Issue 1. The latest Scientific Discoveries in the Fields of Resistance Exercise, Nutrition and Supplementation.

Transcription

1 MUSCLE Report Volume 5 Issue 1 The latest Scientific Discoveries in the Fields of Resistance Exercise, Nutrition and Supplementation.

2 Lift fast, get strong There are many variables that go into developing an effective weight training program; exercises, volume, training intensity (measured by the %1RM) and training/rest periods are the ones that most athletes would factor in to their training. One variable often overlooked is the velocity at which repetitions are performed. According to the results of a new study this factor may have a profound effect on strength adaptations to resistance exercise. Spanish researchers had 20 volunteers perform 6 weeks of bench press training. Half performed their repetitions with the maximum velocity they could generate while the other half intentionally performed their repetitions with a slower velocity. At the conclusion of the study it was found the high velocity training group had gained twice the strength compared to the slower velocity group. This suggests repetition velocity may be a significant stimulus for optimising strength gains. The findings of this study are not new. The May 2012 issue of the Muscle Report discussed a similar study that reported maximum velocity repetitions during bench press training resulted in significantly greater strength gains compared to performing repetitions at a voluntary chosen rate of movement. This was observed in experienced weight training athletes, indicating the stimulus provided by fast velocity repetitions may be an unappreciated prerequisite for optimum strength adaptations. A possible reason why high velocity repetitions are a significant stimulus for strength adaptations is that they require greater muscle force production 1. Studies have shown that high velocity muscle contractions can increase the total number of repetitions that can be performed during an exercise 2,3. This may occur due to a reduction in muscle fatigue that occurs during fast repetitions 1. If you are looking for a new strategy to improve your training then focussing on the rate at which you perform your repetitions may represent a simple technique to increase your strength gains. 1. Sakamoto, A, Sinclair, PJ. Muscle activations under varying lifting speeds and intensities during bench press European Journal of Applied Physiology. 112(3): Sakamoto, A, Sinclair, PJ. Effect of movement velocity on the relationship between training load and the number of repetitions of bench press Journal of Strength and Conditioning Research. 20(3). 3. Hatfield, DL, Kraemer, WJ, Spiering, BA, Hakkinen, K, Volek, JS, Shimano, T, Spreuwenberg, L. Silvestre, R, Vingren, JL, Fragala, MS, Gomez, AL, Fleck, SJ, Newton, RU, Maresh, CM The impact of velocity of movement on performance factors in resistance exercise. Journal of Strength and Conditioning Research. 20(4).

3 Stretching and performance: another piece of the puzzle Stretching is often a key component of a warm up routine for athletes of all disciplines. The most common type is static stretching where a muscle is stretched and held in the stretched position for a period of time. The rationale used to justify stretching the muscles prior to physical activity is that it prepares them for the work to come and reduces the chances of injury. Despite the almost universal acceptance of the benefits of pre-exercise stretching there is little evidence to supporting its use. Large scale reviews of the scientific literature have not found any evidence that stretching can reduce muscle injuries 1,2. Other research has demonstrated that static stretching can actually impair performance by reducing muscle strength and power 3,4. These decrements are only small at around 5% but they do represent a negative effect of stretching on muscle performance. A limitation of the existing research is that the studies typically compare static stretching with an alternative warm up such as dynamic stretching. Little research has been conducted comparing the effects of different stretch durations on muscle performance. This may be an important factor as a new study published in the Journal of Strength and Conditioning Research reports that holding a stretch for 60 seconds or more results in deleterious effects on muscle performance while stretch durations of 30 seconds or less do not. This conclusion is supported by other research which has also found a relationship between the length of time a stretch is held for and decrements in muscle performance 3,5. It is difficult to justify the use of static stretching as part of a pre-exercise warm up based on the existing evidence. There is no disputing the benefits of warming up prior to a bout of exercise but stretching the muscles may actually impair optimum performance. This latest research demonstrates that if you do perform static stretching as part of your warm up routine then you should keep the stretches short to preserve maximum muscle function. 1. McHugh, MP, Cosgrave, CH To stretch or not to stretch: the role of stretching in injury prevention and performance. Scandinavian Journal of Medicine & Science in Sports. 20(2): Small, K, McNaughton, L, Matthews, M A Systematic Review into the Efficacy of Static Stretching as Part of a Warm-Up for the Prevention of Exercise-Related Injury. Research in Sports Medicine: An International Journal. 16(3): Kay, AD, Blazevich, AJ Effect of Acute Static Stretch on Maximal Muscle Performance: A Systematic Review. Medicine & Science in Sports & Exercise. 44(1): Rubine, EC, Costa, AL, Gomes, PS The effects of stretching on strength performance. Sports Medicine. 37(3): Simic, L, Sarabon, N, Markovic, G Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scandinavian Journal of Medicine & Science in Sports. 23(2):

4 Manipulating protein intake to maximise the anabolic response Athlete s training for maximum strength and hypertrophy are always looking for strategies to maximise and prolong an anabolic state. One dietary strategy often employed is to manipulate protein intake either through quantity, type or timing. A study published in the Journal of Nutrition tested whether the pattern of protein ingestion had any influence over the anabolic response. Volunteers were given 15g of essential amino acids either as a single dose or 4 equal doses spread 45 minutes apart. The single dose resulted in a more rapid and significantly higher level of circulating amino acids compared to the multiple smaller doses. Despite this muscle protein synthesis still took 90 minutes to increase in both groups and returned to baseline levels at 180 minutes in both groups. The rate of muscle protein synthesis was also identical between the two feeding strategies. This demonstrates that the nutrient driven increase in muscle protein synthesis is not influenced by the pattern of ingestion. An important caveat must be attached to this however: these results were obtained in the absence of resistance exercise. This may be an important point as resistance exercise changes the anabolic response to feeding. Similar studies that have been timed around resistance exercise have produced contradictory results. West et al. 1 reported that a single 25g dose of whey protein consumed immediately after resistance exercise increased muscle protein synthesis 95% during the three hours postworkout period while 10 x 2.5g doses taken 20 minutes apart resulted in a 42% increase. Areta et al. 2 reported that 4 x 20g doses of whey protein taken every 3 hours during the 12 hour post-workout period resulted in higher rates of muscle protein synthesis compared to 8 x 10g doses taken every 1.5 hours. These results suggest that during the immediate postworkout period an optimum anabolic response occurs with a single large dose of high quality protein and not multiple smaller doses. Manipulating dietary protein to maximise the anabolic response can be an effective strategy if done correctly. Immediately after a workout it is a single 20-25g dose of high quality protein will likely provide the best anabolic response. Outside of this period the quantity of protein seems to be more important than the way it is consumed for optimising muscle protein synthesis. 1. West, DW, Burd, NA, Coffey, VG, Baker, SK, Burke, LM, Hawley, JA, Moore, DR, Stellingwerff, T, Phillips, SM Rapid aminoacidemia enhances myofibrillar protein synthesis and anabolic intramuscular signalling responses after resistance exercise. American Journal of Clinical Nutrition. 94(3): Areta, JL, Burke, LM, Ross, ML, Camera, DM, West, DW, Broad, EM, Jeacocke, NA, More, DR, Stellingwerff, T, Phillips, SM, Hawley, JA, Cofey, VG Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of Physiology. 591:

5 A functional food When it comes to dietary supplements popular media and manufacturers have conditioned athletes to believe that advancements in sports nutrition come from the laboratory. Phrases such as revolutionary breakthrough and groundbreaking discovery help cement the idea that supplements that do actually produce physiological effects are the product of intensive research, testing and development. This mindset may lead some athletes to focus too much on the latest supplements that are on the market while ignoring the most basic fundamental of nutrition: food! Far from being simply a source of protein, carbohydrates, fats, vitamins and minerals, certain foods can themselves have powerful pharmacological effects, some of which may impart performance enhancing benefits. One such example may be cherry juice. The August 2011 edition of the Muscle Report discussed a study which found regular consumption of Montmorency cherry juice enhanced muscle recovery from resistance exercise. The volunteers who consumed the cherry juice displayed a greater recovery in muscle strength at 24 and 48 hours post exercise compared to the volunteers who consumed a placebo. A new study supports these findings. Following a bout of high intensity cycling individuals that consumed Montmorency cherry juice for the preceding 8 days were found to have greater muscle strength at 24, 48 and 72 hours post-exercise and reduced markers of inflammation compared to a placebo. This adds further support to Montmorency cherry juice as an ergogenic aid. Exercise induced muscle damage occurs in two ways: Firstly there is the mechanical damage that is produced by the exercise itself; secondly there is further damage that results from the generation of free radicals which are a by-product of exercise. Montmorency cherry juice does not affect the mechanical damage induced by exercise but appears to blunt the secondary damage. This may be attributed to the anti-inflammatory effects induced by its high levels of polyphenols and antioxidants 1. It must be kept in mind that the research to date has focussed on the acute effects of Montmorency cherry juice. Despite the positive findings from these studies there is no evidence as to whether these short-term benefits translate into long-term enhancements in physical performance. The effect food has on the body can be more than just the total of its macro- and micronutrient content. Certain foods, such as Montmorency cherry juice, can have drug-like effects which may impart performance-enhancing benefits for athletes. The best part is they are cheap and easy to add to your diet. 1. Bowtell, JL, Sumners, DP, Dyer, A, Fox, P, Mileva, KN Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Medicine and Science in Sports and Exercise. 43(8):

6 Lift fast, get strong References González-Badillo, J, Rodríguez-Rosell, D, Sánchez-Medina, L, Gorostiaga, EM, Pareja-Blanco, F. Maximal intended velocity training induces greater gains in bench press performance than deliberately slower half-velocity training. European Journal of Sports Science (8): Stretching and performance: another piece of the puzzle Pinto, MD, Wilhelm, EN, Tricoli, V, Pinto, RS, Blazevich, AJ. Differential Effects of 30- Vs 60- Second Static Muscle Stretching on Vertical Jump Performance. Journal of Strength and Conditioning Research (12): Manipulating protein intake to maximise the anabolic response Mitchell, WK, Phillips, BE, Williams, JP, Rankin, D, Lund, JN, Smith, K, Atherton, PJ. A doserather than delivery Profile-Dependent Mechanism Regulates the Muscle-Full Effect in Response to Oral Essential Amino Acid Intake in Young Men. Journal of Nutrition. Published online December A functional food Bell, PG, Walshe, IH, Davison, GW, Stevenson, EJ, Howatson, G. Recovery facilitation with Montmorency cherries following high-intensity, metabolically challenging exercise. Applied Physiology, Nutrition & Metabolism. Published online November