Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Sports Nutrition January/February 2016 by Steve Myers INSIDER Takes • Restoring the fuel and helper compounds that make ATP, the energy molecule, helps future workouts. • Protecting muscle from oxidative damage and inflammation helps speed recovery and promote gains. • Strengthening the immune system and supporting sleep are emerging areas of recovery. No pain, no gain. This is the sports mantra heard by many athletes and exercise enthusiasts throughout their active lives. No doubt exercise can be rough on the body’s systems, structures and nutrients. Intense and long-term exercise can be particularly damaging to muscles, joints and immune function. Many athletes go with simple recovery nutrition, such as a banana or chocolate milk. However, the world of sports science has learned of specific benefits various dietary ingredients can offer the recovering athlete/exerciser, such as limiting muscle damage, regenerating lean muscle, restoring energy and restrengthening immune function. The marketplace for recovery is expanding with tons of ingredients new to the segment; we will look at a few from both the mainstay sports nutrition ingredients to the up-andcoming ingredients new to the space. Whey protein has been a sports staple for muscle development and, despite the emergence of new protein sources, it is still popular, with more interest in its post-workout benefits. In recovery stages, whey supplementation appears to decrease creatine kinase (CK), an indirect marker of muscle damage, as well as boost skeletal muscle satellite cells essential for muscle regeneration.1,2 Chris Schmidt, a consumer health analyst for Euromonitor International, noted while whey has not lost any of its luster, a growing number of producers have been exploring protein blends. He said meat-based proteins are gaining a stronger foothold in the protein powder segment, and plant-based proteins are starting to gain attention, especially in the case of pea and rice proteins. Micellar casein is slow-digesting source of protein that works well in both foods and beverages. Researchers back in 2006 published results from a human study comparing postprandial amino acid levels from casein and whey.3 They noted whey (milk soluble protein isolate) is faster absorbed than is micellar casein and leads to an excess of amino acids (aminoacidemia) for too long; the rate of amino 1 naturalproductsinsider.com Sports Nutrition January/February 2016 acid delivery is too quick and cannot support anabolic gains throughout the postprandial period. On the contrary, the slower digesting micellar casein better utilized amino acids throughout the postprandial period. Also wildly popular in the sports world are the branched chain amino acids (BCAAs) leucine, isoleucine and valine. These nutrients help reduce muscle soreness and improve muscle protein synthesis (MPS), which helps rebuild muscle.4,5 Research has shown BCAA supplementation after exercise also decreases CK levels, suggesting a limitation of muscle damage.6 An emerging star in this area is beta-alanine, one of the two amino acids that form the dipeptide called carnosine. Muscle levels of carnosine are closely related to fatigue and short-term muscle soreness from lactic acid buildup.7 According to Mark LeDoux, CEO of Natural Alternatives International (NAI), several human clinical studies have looked at such muscle benefits from a unique beta-alanine form branded CarnoSyn® not only in typical elite athletes, but also in other demographics increasingly drawn to sports nutrition, including older consumers who take longer to recover from exercise. “Additional studies of specific market segments, such as military personnel (who are often called upon for significant energy expenditure with low levels of sleep) are also underway,” LeDoux said. “And based on preliminary studies, CarnoSyn shows great promise in enhancing mental acuity and essential stamina and focus.”8 One crucial factor in muscle recovery may be improved blood flow. In sports circles, the amino acid arginine is the go-to for muscle strength, power and growth due to its ability to increase nitric oxide (NO) levels that open up blood vessels (vasodilation). A 2015 study on inositol-stabilized arginine silicate (as Nitrosigine®, from Nutrition 21) concluded taking the supplement prior to working out increases muscle pump and decreases biomarkers of muscle damage immediately following exercise and during recovery.9 Where there is damage and soreness, there is inflammation. Schmidt reported Euromonitor International data showed an uptick in use of both standard and herbal/traditional anti-inflammatory ingredients such as fish oils, glucosamine/chondroitin, turmeric/curcumin and amla. “The future of natural inflammation remedies looks bright, especially considering the growing concern of overuse of over-the-counter (OTC) anti-inflammatory products like analgesics among both the elite athletic community and national drug regulators alike,” he said. Curcumin from turmeric has been found to reduce inflammation and muscle damage, and also improve performance.10 A Japanese study in 2015 reported curcumin supplementation after exercise decreased CK levels and maximal voluntary contraction (MVC) loss, resulting in reduced muscle damage.11 Omega-3 fatty acids, primarily eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are key components of the inflammatory cascade in the body and produce anti-inflammatory compounds called eicosanoids. Specific to recovery, research has shown omega-3 supplementation limits post-exercise inflammation and muscle damage,12 and curbs muscle pain by significantly reducing blood levels of 2 naturalproductsinsider.com Sports Nutrition January/February 2016 lactate and CRP (C-reactive protein, an inflammatory marker).13 In fact, a 2015 study reported in the Journal of the International Society of Sports Nutrition (ISSN) found men who took a patented lipid and omega-3 blend derived from New Zealand green-lipped mussel (as PCSO-524®, from Pharmalink) for 26 days prior and 96 hours following muscle-damaging exercise had significantly lower inflammatory markers, pain and loss of strength and range of motion, compared to those taking placebo. 14 Omega-3 supplementation helped combat oxidative damage in another study.15 A new player in the sports market, tart cherry, also contains compounds that target both inflammation and oxidative stress in exercise recovery. A 2014 Northumbria University, Newcastle, England, study on tart cherry supplementation and oxidative stress, inflammation and muscle damage showed lower levels of lipid hydroperoxides (an oxidative stress marker) and high-sensitivity CRP in trained cyclists taking tart cherry, compared to those taking placebo.16 According to the report, the benefit was not due to direct free radical scavenging, but rather to anthocyanins that increased expression of endogenous glutathionerelated antioxidant enzymes that inhibited lipid peroxidation. Most recently, a December 2015 research publication reported Montmorency tart cherry powder supplementation can help speed recovery from muscle soreness, limit strength declines and decrease markers of muscle catabolism in resistancetrained adults.17 Glucosamine and chondroitin have long been touted for inflammatory control in joint health, which has made for good sports nutrition products, but the research on these recovery benefits has been both positive and negative.18,19 Alternatively, hydrolyzed chicken sternal cartilage extract contains low molecular weight glycosaminoglycans, such as chondroitin sulfate and hyaluronic acid (HA), as well as a naturally occurring matrix of hydrolyzed collagen type 1. Research has demonstrated supplementation with this extract (as BioCell® Collagen, from BioCell Technology) for six weeks prior to muscle-damaging resistance exercise favorably influenced markers of tissue damage, including CK, lactate dehydrogenase and CRP.20 Amla, an Ayurvedic herbal remedy also known as Indian gooseberry, has shown anti-inflammatory properties in both animal and human trials,21,22 but there is so far a lack of research specifically on athletes and exercise. Amla has shown promise as an antioxidant and immunomodulatory compound, 23 but the evidence is still emerging and has, thus far, mostly been in animal and test tube studies, not on humans and, specifically, athletes. Other immune-support ingredients have demonstrated effectiveness in athletes and exercise—immune function can be lowered directly following intense exercise, with upper respiratory tract infection (URTI) a common consequence. Protein and amino acids can address post-workout deficiencies that can impair immune function. BCAA supplementation both before and after exercise not only conveys normal muscle development and protection benefits, but also boosts glutamine levels and immune regulation. 24 On its own, supplementation with the amino acid glutamine can help limit exercise-induced suppression of neutrophil (infection-fighting white blood cell) activity.25 3 naturalproductsinsider.com Sports Nutrition January/February 2016 An emerging ingredient in this area for athletes is yeast-derived beta-glucan (as Wellmune® from Biothera), which has been found to increase post-exercise levels of immune-modulating cells monocytes and cytokines and to inhibit URTIs.26,27 A two-part trial published in 2013 reported male and female marathon runners who took Wellmune and ran marathons experienced immune benefits. 28 In one part of the study, those taking Wellmune, compared to those taking placebo, had 37-percent fewer total cold/flu symptom days during a 28-day month post-marathon recovery period. In the other part, there was a 32-percent increase in salivary IgA (immunoglobulin A, an antibody) at two hours post-marathon, which improved mucosal immunity in those taking Wellmune supplementation, compared to placebo. One crucial area of recovery is energy balance. Depending on the type of exercise, various energyproducing systems may need replenishment. True energy production centers on adenosine triphosphate (ATP), which is found in cell mitochondria and releases energy when its bonds are broken. For short exercise, the body depletes its stored ATP, but creatine phosphate from the muscles can help restore these ATP reserves. The science on the end benefit of creatine supplementation in this area is conflicting, but one recent study noted creatine supplementation both before and after exercise tended to decrease degradation of muscle glycogen and protein.29 The amino acid citrulline malate increases production of aerobic ATP, and it also accelerates the rate of phosphocreatine recovery following exercise. Citrulline is involved in the urea cycle and supports muscle and body excretion of ammonia, which accumulates in muscles as ATP turnover rises and phosphocreatine levels fall. Malate is involved in the Krebs cycle where it is oxidized as part of a cascade of chemical reactions that make ATP and additional compounds that regenerate ATP. One study reported citrulline malate supplementation significantly reduced the sensation of fatigue following exercise, while also increasing the rate of oxidative ATP production during exercise by 34 percent and increasing the rate of phosphocreatine recovery after exercise by 24 percent.30 The researchers explained these results suggested citrulline malate promotes a larger contribution of oxidative ATP synthesis to energy production. The body’s long-term fuel is from ATP produced via glycolysis, which involves muscle glycogen (a storage molecule for glucose). Decreased glycogen in the muscles can promote muscle fatigue due to subsequently depleted ATP production. The easy fix would be to utilize quick carbs such as sucrose and maltodextrin, but there may be better solutions, including ribose, a five-carbon carbohydrate and the backbone of ATP. A study conducted at the Institute for Exercise and Sport Science at the Copenhagen Muscle Research Centre, Denmark, found ribose supplementation (as Bioenergy Ribose®, from Bioenergy Life Science Inc.) following high-intensity cycling training restored ATP levels to pre-workout levels by 72 hours postworkout.31 The placebo of sucrose and maltodextrin also regenerated ATP, but not to pre-workout levels by 72 hours post-workout. 4 naturalproductsinsider.com Sports Nutrition January/February 2016 Per the sports nutrition tradition of discovering unique compounds for performance benefit, there are new options in the area of energy-producing carbohydrates. A unique polyglucoside extracted from barley starch (as Vitargo S2®, from Genr8) has been shown to help athletes more quickly recover energy. Researchers from the Karolinska Institute at the University College of Physical Education and Sports, Stockholm, Sweden, noted Vitargo S2’s low osmolality allows it to replenish glycogen levels quicker than glucose.32 Another study out of Queen’s Medical Centre at the University of Nottingham, England, showed when athletes took the Vitargo S2 predecessor Vitargo (from Swecarb AB) immediately following intense cycling sessions, they had 20-percent higher work output for a subsequent intense workout two hours later, compared to those taking a low-molecular weight glucose supplement.33 Vitargo also may help increase muscle levels of carnitine, thereby improving muscle bioenergetics potential. In a 2011 European study, a combination of carnitine tartrate (as CarniPure™ from Lonza) and Vitargo generated higher total muscle carnitine concentration and muscle glycogen levels than did controls.34 Also, muscle lactate levels were significantly lower, while work output was higher in the combination group. Carnitine shuttles fatty acids from the outside to the inside mitochondria to be converted into ATP. This is a slower process involving oxidation and the Krebs cycle. The body makes carnitine, but this dipeptide is also available from the diet, most notably from meat and dairy. It is stored in the skeletal muscle and the heart. In addition to facilitating ATP production cycles, carnitine offers antioxidant and properties and can be protective against exercise-induced muscle damage.35,36 In fact, research has shown carnitine supplementation decreases markers of post-exercise chemical damage (xanthine oxidase, molandialdehyde, serum myoglobin and creatine kinase) and promotes muscle tissue repair and remodeling.37 Carnitine can also inhibit depletion of carnitine levels in blood vessels surrounding muscles, which can boost blood flow and limit hypoxic stress that causes muscle damage. 38 On the flip side of the energy fulcrum is rest. Not only do tired and injured muscles and joints need rest to replenish and heal, but sleep may also be crucial to solidifying muscle memory—sleep spindles (tightly packed brain waves) may be key to transferring learned muscle movements, say during practice, to muscle memory. The winner of the 2015 SupplySide Editor’s Choice Award for Sports Nutrition, Force Factor, combined these benefits of sleep into the design of its winning GainZzz supplement. The formulation aims to “recover, relax, rebuild” with three special blends of ingredients. The Body Recuperation Complex features Wellmune, tart cherry powder (as CherryPURE®, from Shoreline Fruit) and the antioxidant Alaskan blueberry (as AuroraBlue®, from Denali Biotetchnologies). The Mind Relaxation Matrix contains GABA (gamma aminobutyric acid), L-theanine and L-glutamic acid. The Sleep Rejuvenation Blend includes taurine, holy basil leaf powder and melatonin. 5 naturalproductsinsider.com Sports Nutrition January/February 2016 Schmidt reported Euromonitor International has found products that promote sleep are increasingly positioned as part of the recovery process. He highlighted ZMA (zinc, magnesium and vitamin B6) as an emerging player in this area. ZMA is commonly promoted as a sleep enhancer, he said, noting this supplement is particularly important for those users who take caffeinated supplements and beverages before working out at night. Zinc and magnesium also help to restore energy reserves and increase both MPS and muscle production. Scientific research and market trends offer insight into the many ingredients comprising the burgeoning category of recovery in the sports nutrition segment. These natural products contribute specific mechanisms that can help replenish fuel and energy, protect and regenerate muscle, restore immune function and promote healing, learning and other gains following exercise. References 1Farup J et al. “Whey protein supplementation accelerates satellite cell proliferation during recovery from eccentric exercise.” Amino Acids. 2014 Nov;46(11):2503-16. 2Hansen M et al. “Effect of whey protein hydrolysate on performance and recovery of top-class orienteering runners. “ Int J Sport Nutr Exerc Metab. 2015 Apr;25(2):97-109. 3Lacroix M et al. “Compared with casein or total milk protein, digestion of milk soluble proteins is too rapid to sustain the anabolic postprandial amino acid requirement.” Am J Clin Nutr. 2006 Nov;84(5):1070-9. 4Kato H et al. “Leucine-enriched essential amino acids attenuate muscle soreness and improve muscle protein synthesis after eccentric contractions in rats. “ Amino Acids. 2015 Mar 14. Epub ahead of print. 5Ra SG et al. “Combined effect of branched-chain amino acids and taurine supplementation on delayed onset muscle soreness and muscle damage in high-intensity eccentric exercise.” J Int Soc Sports Nutr. 2013 Nov 6;10(1):51. 6Nosaka K et al. “Effects of amino acid supplementation on muscle soreness and damage.” Int J Sport Nutr Exerc Metab. 2006 Dec;16(6):620-35. 7Trexler et al. “International society of sports nutrition position stand: Beta-Alanine.” J Int Soc Sports Nutr. 2015;12:30-44. 8Hoffman JR et al. “β‑Alanine supplementation and military performance.” Amino Acids. Online ahead of print, July 24, 2015. 9Rood-Ojalvo S et al. “The benefits of inositol-stabilized Nutr. 2015;12(Supp 1):14. 6 naturalproductsinsider.com arginine silicate as a workout ingredient.” J Int Soc Sports Sports Nutrition January/February 2016 10Davis JM et al. “Curcumin effects on inflammation and performance recovery following eccentric exercise-induced muscle damage.” Am J Physiol Regul Integr Comp Physiol. 2007 Jun;292(6):R2168-73. 11Tanabe Y et al. “Attenuation of indirect markers of eccentric exercise-induced muscle damage by curcumin.” Eur J Appl Physiol. 2015 Sep;115(9):1949-57. 12Tartibian B et al. “Omega-3 fatty acids supplementation attenuates inflammatory markers after eccentric exercise in untrained men.” Clin J Sport Med. 2011 Mar;21(2):131-7. 13Lambke P et al. “Influence of omega-3 (n3) index on performance and wellbeing in young adults after heavy eccentric exercise.” J Sports Sci Med. 2014 Jan 20;13(1):151-6. eCollection 2014. 14Mickleborough TD et al. “The effects PCSO-524®, a patented marine oil lipid and omega-3 PUFA blend derived from the New Zealand green lipped mussel (Perna canaliculus), on indirect markers of muscle damage and inflammation after muscle damaging exercise in untrained men: a randomized, placebo controlled trial.” J Int Soc Sports Nutr. 2015;12:10. 15Herbst EA et al. “Omega-3 supplementation alters mitochondrial membrane composition and respiration kinetics in human skeletal muscle.” J Physiol. 2014 Mar 15;592(Pt 6):1341-52. 16Bell PG et al. “Recovery facilitation with Montmorency cherries following high-intensity, metabolically challenging exercise.” Appl Physiol Nutr Metab. 2015 Apr;40(4):414-23. 17Levers K et al. “Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males.” J Int Soc Sports Nutr. 2015;12:41. 18Sawitzke AD et al. “The effect of glucosamine and/or chondroitin sulfate on the progression of knee osteoarthritis: A report from the glucosamine/chondroitin arthritis intervention trial.” Arthri Rheumatis. 2008;58(10):3183-91. 19Hochberg M et al. “Combined chondroitin sulfate and glucosamine for painful knee osteoarthritis: a multicentre, randomised, double-blind, non-inferiority trial versus celecoxib.” Ann Rheum Dis doi:10.1136/annrheumdis-2014206792. 20Zeigenfuss TM et al. “Effects of BioCell Collagen® on connective tissue protection and functional recovery from exercise in healthy adults: a pilot study.” J Int Soc Sports Nutr. December 2014;11(Supp1):48. 21Singh MK et al. “Protective effect of Emblica-officinalis in arsenic induced biochemical alteration and inflammation in mice.” Springerplus. 2015 Aug 21;4:438. 22Goleccha M et al. “Anti-Inflammatory Effect of Emblica officinalis in Rodent Models of Acute and Chronic Inflammation: Involvement of Possible Mechanisms.” Int J Inflam. 2014;2014:178408. 23Liu X et al. “Immunomodulatory and anticancer activities of phenolics from emblica fruit (Phyllanthus emblica L.).” Food Chem. 2012;131(2):685-90. 7 naturalproductsinsider.com Sports Nutrition January/February 2016 24Negro M et al. “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system.” J Sports Med Phys Fitness. 2008 Sep;48(3):347-51. 25Sasaki E et al. “Effect of glutamine supplementation on neutrophil function in male judoists.” L uminescence. 2013 Jul-Aug;28(4):442-9. 26Fuller R et al. “Influence of yeast-derived 1,3/1,6 glucopolysaccharide on circulating cytokines and chemokines with respect to upper respiratory tract infections.” Nutrition. 2012 Jun;28(6):665-9. 27Carpenter KC et al. “Baker's yeast β-glucan supplementation increases monocytes and cytokines post-exercise: implications for infection risk?” Br J Nutr. 2013 Feb 14;109(3):478-86. 28McFarlin BK et al. “Baker's yeast beta glucan supplementation increases salivary IgA and decreases cold/flu symptomatic days after intense exercise.” J Diet Suppl. 2013 Sep;10(3):171-83. 29Tang FC et al. “Contribution of creatine to protein homeostasis in athletes after endurance and sprint running.” Eur J Nutr. 2014 Feb;53(1):61-71. 30Bendahan D et al. “Citrulline/malate promotes aerobic energy production in human exercising muscle.” Br J Sports Med. 2002;36(4): 282–289. 31Hellsten Y et al. “Effect of ribose supplementation on resynthesis of adenine nucleotides after intense intermittent training in humans.” Am J Physiol. 2004;286(1):R182-188. 32Aulin KP et al. “Muscle glycogen resynthesis rate in humans after supplementation of drinks containing carbohydrates with low and high molecular masses.” Euro J Appl Physiol. January 2000;81(4):346-351. 33Stephens FB et al. “Post-exercise ingestion of a unique, high molecular weight glucose polymer solution improves performance during a subsequent bout of cycling exercise.” J Sports Sci. 2008 Jan 15;26(2):149-54. 34Wall BT et al. “Chronic oral ingestion of L-carnitine and carbohydrate increases muscle carnitine content and alters muscle fuel metabolism during exercise in humans.” J Physiol. 2011 Feb 15;589(Pt 4):963-73. 35Cao Y et al. "Single dose administration of L-carnitine improves antioxidant activities in healthy subjects." Tohoku J Exp Med. 2011;224(3):209-213. 36 Kraemer WJ et al. "The effects of L-carnitine L-tartrate supplementation on hormonal responses to resistance exercise and recovery." J Strength Cond Res. 2003 Aug;17(3):455-62. 37Ho JY et al. "L-Carnitine l-tartrate supplementation favorably affects biochemical markers of recovery from physical exertion in middle-aged men and women." Metabolism. 2010 Aug;59(8):1190-9. 38Huang A and Owen K. "Role of Supplementary L- Carnitine in Exercise and Exercise Recovery." Med Sport Sci. 2012;59:135-42. 8 naturalproductsinsider.com