Founder
July 25th, 2006, 10:32 AM
Proof Positive:
Findings from the International Society of Sports Nutrition Conference June 15-17,2006
By William Llewellyn
Clinical studies are not new. They date back long before the modern era of nutritional supplements, and we’ve seen many examples of supplements placed under the careful eye of researchers before. But there is growing new trend for supplement companies to strive for true clinical validation of their products. Not individually, but in growing numbers we are seeing these studies undertaken. They are spending large amounts of money, sometimes as much as $100,000 or more, to allow an accredited University or research group to independently examine their products. The nature of such study is such that the group is paid regardless if the outcome is favorable or not, and the results are supposed to be truly unbiased. When correctly undertaken, a clinical study can really answer a lot of questions about a given compound or product, and let you know with high certainty if you are likely to get your money’s worth.
The following ingredients/products were studied with successful results in recent months, and the accompanying data was presented at the International Society of Sports Medicine (ISSN) conference in Las Vegas, June 15-17th 2006. For those unfamiliar, the ISSN is an independent organization dedicated to advancing sports nutrition research. It is headed by Jose Antonio, Ph.D., FACSM, CSCS, a widely published industry author and researcher, with a background in skeletal muscle plasticity, endocrinology and metabolism. The ISSN is perhaps the most recognized group of its type at the present time, and has highlighted the work of many well-respected scientists in the field. It can, likewise, be considered at the current forefront of sports nutrition research.
Although no single study is going to answer every question about any given product, these studies do provide strong evidence for the efficacy of the selected items. If a product will prove itself during the rigid standards of a clinical evaluation, it should be expected to work for most people in general practice. In the real world, studies like this allow consumers to place their money where they can feel good it will be well spent. After all, it is easy to promise something in an advertisement. How often is a claim actually backed up with scientific proof? These studies also allow consumers to support companies that are advancing the field, which is vitally important for the continued growth of supplement science itself. We all want to see even more of this, after all. Well, without further fanfare, lets look at some of the data that was reported during the conference.
L-Carnitine:
“Effect of supplementation of L-Carnitine in 10 long distance runners of Punjab. “
The Department of Physiotherapy and Sports Sciences, Punjabi University, India conducted a study on L-Carnitine supplementation in long distance runners. Two groups were formed, 10 taking the supplement at a dose of 2.5 g per day, and 10 taking a placebo. Both groups were subject to the intervention for 21 days. Those taking L-Carnitine showed an increase in VO2 max (ml/kg/min) capacity from 44 (ml/kg/min) to 50.5 (ml/kg/min). The increase was not as significant in the placebo group, which went from a baseline value of 43.5(ml/kg/min) to 45.5 (ml/kg/min). Physical fitness tests (H.T.S. and 12 min run walk from 1600 meter to 1850 meter) also showed significant improvement in the L-Carnitine supplemented group, whereas performance was stable in the placebo group. The study concludes that supplementation of L-carntine for 21 days can improve in VO2 max (cardiorespiratory/aerobic endurance.
ß-Alanine: Carnosyn™ (NAI) & Phosphagen Elite™ (EAS):
Several abstracts including, “Effect of 14 and 28 days ß-Alanine (Carnosyn™) supplementation on isometric endurance of the knee extensors. “
Supplements containing Carnosyn (beta-Alanine) underwent a series of investigations at the University of Chichester in the UK, the National Sport University in Seoul, Korea, and the University of Physical Education and Sport II in Vietnam. Beta-alanine is a metabolic precursor for carnosine in humans, which is found in high concentrations in human muscle tissue. Carnosine is believed to have a buffering effect, helping to regulate the pH level in muscle tissue to aid in the lengthening of performance. The series of studies were placebo-controlled, and reported (among other things) the following results. 1) 28d supplementation with ß-Alanine significantly increased isometric endurance. 2) Results were consistent with pH limitation of exercise endurance. This pH limitation was delayed when muscle-buffering capacity is increased with ß-Ala supplementation. 3) Improvements in VO2 at ventilatory threshold (VT) and work time to exhaustion (WTE) during incremental cycle test, and increase in total work done (TWD) during isokinetic flexion (knee extensors) with 12 weeks of supplementation. Studies involved the use of either Carnosyn™ (NAI) or Phosphagen Elite™ (EAS).
Fahrenheit™:
“Safety and Efficacy of a Commercially-Available Weight Loss Supplement in Women.”
Biotest funded a large study on their diet product “Farenheit” with the Ohio Research Group. It involved seventy-five women, whom were randomly assigned to three groups of 25. Each group was supplementing with either Fahrenheit™, a beta version of Fahrenheit (Fahrenheit-beta), or an inert placebo. The products were taken for eight-weeks, during which time all groups were put on a hypocaloric (lower than maintenance level) diet. All three groups lost a significant amount of bodyweight/fat, however the results were more profound in the two Fahrenheit-supplemented groups. The results were as follows: Subjects in the Fahrenheit group lost significantly more body fat mass (2.74 kg) and percent body fat (2.3%) than subjects in the placebo group (.52 kg, 0.2%). Subjects in the Fahrenheit-beta group lost even more, with total reductions in body fat mass of 3.20 kg and percent body fat of 2.7% . Similar trends were noticed in other relevant measures, including waist girth and the all-important resting metabolic rate (RMR). Perhaps more importantly in the era of great overstated “ephedra scare”, various biomarkers of health were examined during the study, and no unusual findings were reported.
X-Factor™:
Several abstracts including, “Performance and body composition changes after 50 days of concomitant arachidonic acid supplementation and resistance training.”
Molecular Nutrition (my company) funded a comprehensive series of studies on Anabolic X-Factor at the Exercise & Sport Nutrition Laboratory at Baylor University. Thirty-one experienced bodybuilders (more than 1 year consistent training prior, to avoid “beginner” results) were randomly assigned to ingest either a placebo or X-Factor. The supplementation was combined with resistance training for 50 days. Statistical trends of improvement were noted in bench press 1-rep max (44% - +24.25lbs vs. +17.63kg), Wingate average power (223% - +37.9watts vs. +17watts), and Wingate total work (250% - +1292joules vs. +510joules). There was also a very significant improvement in Wingate relative peak power (600% - +1.2watts vs. -0.2watts). Additionally, the X-Factor group noted a strong and potentially beneficial decrease in serum levels of Interkeukin-6 (IL-6), a primary regulator of inflammation in the body (-28.8 vs. +52.5). All of the general health markers were also unaffected, making this supplement both efficacious and safe.
Melatonin:
“Effects of prophylactic N-Acetyl-5-methoxytryptamine (melatonin) supplementation and resistance exercise on serum growth hormone levels and the hypothalamus-pituitary-adrenal axis in young males and females.”
Baylor University also conducted a study on the hormonal effects of melatonin, which was supported by funding from Iovate Health Sciences. Sixty physically active subjects (30 men and 30 women) were randomly assigned to one of three groups. They ingested either .5mg of melatonin, 5.0 mg of melatonin, or a placebo. Subjects underwent blood sampling every 15 min for 60 min after ingesting the supplement. They then performed a single bout of resistance exercise, and provided additional blood samples every 15 min for another 2 hours. Serum levels of GH, IGF-1, IGFBP-1, IGFBP-3, and cortisol were measured. The results were as follows. 5.0 mg melatonin caused a significantly greater increase in GH (men) than placebo prior to exercise, whereas both the .5 and 5.0 mg dose of melatonin seemed to cause a greater increase in GH than placebo post-exercise. No significant differences occurred for IGF-1. The 5.0 mg melatonin dose resulted in higher IGFBP-3 in males, and .5 caused a higher post-exercise cortisol response in females. 5mg seemed to be the most appropriate dose for GH elevation in males. No exact values were given.
Yohimbine:
“Yohimbine: effects on body composition and exercise performance in elite soccer
players.”
The Institute of Sports Medicine, Sports academy, in Belgrade Serbia &
Montenegro performed a study on yohimbine’s effects in elite soccer players. Twenty top-level male soccer players were assigned to take placebo or 20mg of yohimbine per day (10mg per dose in two doses). The intervention proceeded for 21 days. The results showed that there were no statistically significant changes in body mass and muscle mass between groups, but percentage of body fat significantly decreased in those players taking yohimbine (-9.3% vs. -7.1%). No subject reported any side effects from yohimbine supplementation. There were no improvements in athletic performance, but yohimbine had proven to be an effective fat loss agent.
Longjack:
“Effect of Eurycoma longifolia Extract on Anabolic Balance During Endurance Exercise”
SupplementWatch and Source One Global Partners produced a study on Eurycoma longifolia, commonly known as “Tongkat Ali” or “Longjack”. Thirty male subjects were recruited from a 24-hour mountain biking event, and asked to provide a saliva samples before and after each lap so they could measure cortisol and testosterone levels. The subjects completed 4 laps (14.91 miles/lap) and provided 8 saliva samples over a 24h period. The subjects (15 in each group) consumed either 100mg of a standardized Longjack product or a placebo approximately 30 minutes before the event. The results were as follows. Cortisol levels were 32.3% lower in the group taking Lockjack. Testosterone levels were also 16.4% higher in those taking Longjack compared to placebo. These results suggested that Longjack can help maintain a hormonal environment than favors anabolism, by lowering cortisol levels and increasing testosterone levels during intense endurance exercise.
BCAA:
Effect of Branched Chain Amino Acids on Salivary Cortisol Levels During Endurance Exercise.
SupplementWatch also undertook an investigation into the effects of branched chain amino acid supplementation (3:1:1 leucine, isoleucine, valine) on cortisol levels. Branched chain amino acids are routinely used by athletes to reduce fatigue and improve endurance, trends bolstered by several prior clinical studies supporting this effect. Noting that the literature on BCAA research tends to use very high doses (10 grams), however, SupplementWatch wanted to test more commercially viable levels. Thirty-two endurance athletes were selected for this study, and divided into three groups. A “Low Dose” group took 750mg BCAA/dose, a “High Dose” group took 1,500mg BCAA/dose, and a third took a placebo. Subjects were participants in a 24-hour mountain biking event, and consumed the supplement following the completion of each of 4 laps (14.91 miles). Total BCAA dosing over 24 hours was 6g (High Dose) or 3g (Low Dose), measures more in line with what one would get using a store-purchased BCAA product. Saliva samples were collected before and after each lap for analysis of cortisol levels. Both the High Dose and Low Dose showed reduced cortisol levels versus placebo. Even more interesting was the fact that the Low Dose was able to reduce cortisol by 42.5%, and the measure for the High Dose was only slightly (and not statistically significant) better.
SizeOn™
“Comparison of purported anabolic supplements on body composition and muscular performance.”
Gaspari Nutrition’s SizeOn product was also investigated by the Ohio Research Group. SizeOn is a blended creatine/arginine-type supplement, and the study set out to see if it would offer advantages to the ingestion of single-ingredient products containing creatine ethyl ester or arginine alphaketoglutarate. Thirty healthy men were matched for training experience and randomly assigned to one of three groups. One group took a single serving per day of AAKG (3 g + 31 g carbohydrate, N=10), one group took a serving of CEE (3 g + 31 g carbohydrate, N=10), and one group took SizeOn (1 scoop). The intervention lasted for one month, and all subjects underwent concurrent training. The study results were as follows. Body weight increased in the SizeOn (+3.9lbs), which was a larger improvement than the other two groups. Lean mass increased (+4lbs) in the SizeOn group as well, which was again a better improvement than the other groups. No significant changes in % fat or fat mass were noted in any group. All groups had significant increases in 1 rep maximum bench press, but no differences were noted between supplement groups. The SizeOn group additionally noticed a 28.7% increase in anaerobic endurance. SizeOn seemed to offer advantages that were not noted in the single-ingredient preparations.
For more information take a look at the ISSN conference review at:
http://www.sportsnutritionsociety.org/site/pdf/JISSN-3-1-S1-29-06.pdf
Findings from the International Society of Sports Nutrition Conference June 15-17,2006
By William Llewellyn
Clinical studies are not new. They date back long before the modern era of nutritional supplements, and we’ve seen many examples of supplements placed under the careful eye of researchers before. But there is growing new trend for supplement companies to strive for true clinical validation of their products. Not individually, but in growing numbers we are seeing these studies undertaken. They are spending large amounts of money, sometimes as much as $100,000 or more, to allow an accredited University or research group to independently examine their products. The nature of such study is such that the group is paid regardless if the outcome is favorable or not, and the results are supposed to be truly unbiased. When correctly undertaken, a clinical study can really answer a lot of questions about a given compound or product, and let you know with high certainty if you are likely to get your money’s worth.
The following ingredients/products were studied with successful results in recent months, and the accompanying data was presented at the International Society of Sports Medicine (ISSN) conference in Las Vegas, June 15-17th 2006. For those unfamiliar, the ISSN is an independent organization dedicated to advancing sports nutrition research. It is headed by Jose Antonio, Ph.D., FACSM, CSCS, a widely published industry author and researcher, with a background in skeletal muscle plasticity, endocrinology and metabolism. The ISSN is perhaps the most recognized group of its type at the present time, and has highlighted the work of many well-respected scientists in the field. It can, likewise, be considered at the current forefront of sports nutrition research.
Although no single study is going to answer every question about any given product, these studies do provide strong evidence for the efficacy of the selected items. If a product will prove itself during the rigid standards of a clinical evaluation, it should be expected to work for most people in general practice. In the real world, studies like this allow consumers to place their money where they can feel good it will be well spent. After all, it is easy to promise something in an advertisement. How often is a claim actually backed up with scientific proof? These studies also allow consumers to support companies that are advancing the field, which is vitally important for the continued growth of supplement science itself. We all want to see even more of this, after all. Well, without further fanfare, lets look at some of the data that was reported during the conference.
L-Carnitine:
“Effect of supplementation of L-Carnitine in 10 long distance runners of Punjab. “
The Department of Physiotherapy and Sports Sciences, Punjabi University, India conducted a study on L-Carnitine supplementation in long distance runners. Two groups were formed, 10 taking the supplement at a dose of 2.5 g per day, and 10 taking a placebo. Both groups were subject to the intervention for 21 days. Those taking L-Carnitine showed an increase in VO2 max (ml/kg/min) capacity from 44 (ml/kg/min) to 50.5 (ml/kg/min). The increase was not as significant in the placebo group, which went from a baseline value of 43.5(ml/kg/min) to 45.5 (ml/kg/min). Physical fitness tests (H.T.S. and 12 min run walk from 1600 meter to 1850 meter) also showed significant improvement in the L-Carnitine supplemented group, whereas performance was stable in the placebo group. The study concludes that supplementation of L-carntine for 21 days can improve in VO2 max (cardiorespiratory/aerobic endurance.
ß-Alanine: Carnosyn™ (NAI) & Phosphagen Elite™ (EAS):
Several abstracts including, “Effect of 14 and 28 days ß-Alanine (Carnosyn™) supplementation on isometric endurance of the knee extensors. “
Supplements containing Carnosyn (beta-Alanine) underwent a series of investigations at the University of Chichester in the UK, the National Sport University in Seoul, Korea, and the University of Physical Education and Sport II in Vietnam. Beta-alanine is a metabolic precursor for carnosine in humans, which is found in high concentrations in human muscle tissue. Carnosine is believed to have a buffering effect, helping to regulate the pH level in muscle tissue to aid in the lengthening of performance. The series of studies were placebo-controlled, and reported (among other things) the following results. 1) 28d supplementation with ß-Alanine significantly increased isometric endurance. 2) Results were consistent with pH limitation of exercise endurance. This pH limitation was delayed when muscle-buffering capacity is increased with ß-Ala supplementation. 3) Improvements in VO2 at ventilatory threshold (VT) and work time to exhaustion (WTE) during incremental cycle test, and increase in total work done (TWD) during isokinetic flexion (knee extensors) with 12 weeks of supplementation. Studies involved the use of either Carnosyn™ (NAI) or Phosphagen Elite™ (EAS).
Fahrenheit™:
“Safety and Efficacy of a Commercially-Available Weight Loss Supplement in Women.”
Biotest funded a large study on their diet product “Farenheit” with the Ohio Research Group. It involved seventy-five women, whom were randomly assigned to three groups of 25. Each group was supplementing with either Fahrenheit™, a beta version of Fahrenheit (Fahrenheit-beta), or an inert placebo. The products were taken for eight-weeks, during which time all groups were put on a hypocaloric (lower than maintenance level) diet. All three groups lost a significant amount of bodyweight/fat, however the results were more profound in the two Fahrenheit-supplemented groups. The results were as follows: Subjects in the Fahrenheit group lost significantly more body fat mass (2.74 kg) and percent body fat (2.3%) than subjects in the placebo group (.52 kg, 0.2%). Subjects in the Fahrenheit-beta group lost even more, with total reductions in body fat mass of 3.20 kg and percent body fat of 2.7% . Similar trends were noticed in other relevant measures, including waist girth and the all-important resting metabolic rate (RMR). Perhaps more importantly in the era of great overstated “ephedra scare”, various biomarkers of health were examined during the study, and no unusual findings were reported.
X-Factor™:
Several abstracts including, “Performance and body composition changes after 50 days of concomitant arachidonic acid supplementation and resistance training.”
Molecular Nutrition (my company) funded a comprehensive series of studies on Anabolic X-Factor at the Exercise & Sport Nutrition Laboratory at Baylor University. Thirty-one experienced bodybuilders (more than 1 year consistent training prior, to avoid “beginner” results) were randomly assigned to ingest either a placebo or X-Factor. The supplementation was combined with resistance training for 50 days. Statistical trends of improvement were noted in bench press 1-rep max (44% - +24.25lbs vs. +17.63kg), Wingate average power (223% - +37.9watts vs. +17watts), and Wingate total work (250% - +1292joules vs. +510joules). There was also a very significant improvement in Wingate relative peak power (600% - +1.2watts vs. -0.2watts). Additionally, the X-Factor group noted a strong and potentially beneficial decrease in serum levels of Interkeukin-6 (IL-6), a primary regulator of inflammation in the body (-28.8 vs. +52.5). All of the general health markers were also unaffected, making this supplement both efficacious and safe.
Melatonin:
“Effects of prophylactic N-Acetyl-5-methoxytryptamine (melatonin) supplementation and resistance exercise on serum growth hormone levels and the hypothalamus-pituitary-adrenal axis in young males and females.”
Baylor University also conducted a study on the hormonal effects of melatonin, which was supported by funding from Iovate Health Sciences. Sixty physically active subjects (30 men and 30 women) were randomly assigned to one of three groups. They ingested either .5mg of melatonin, 5.0 mg of melatonin, or a placebo. Subjects underwent blood sampling every 15 min for 60 min after ingesting the supplement. They then performed a single bout of resistance exercise, and provided additional blood samples every 15 min for another 2 hours. Serum levels of GH, IGF-1, IGFBP-1, IGFBP-3, and cortisol were measured. The results were as follows. 5.0 mg melatonin caused a significantly greater increase in GH (men) than placebo prior to exercise, whereas both the .5 and 5.0 mg dose of melatonin seemed to cause a greater increase in GH than placebo post-exercise. No significant differences occurred for IGF-1. The 5.0 mg melatonin dose resulted in higher IGFBP-3 in males, and .5 caused a higher post-exercise cortisol response in females. 5mg seemed to be the most appropriate dose for GH elevation in males. No exact values were given.
Yohimbine:
“Yohimbine: effects on body composition and exercise performance in elite soccer
players.”
The Institute of Sports Medicine, Sports academy, in Belgrade Serbia &
Montenegro performed a study on yohimbine’s effects in elite soccer players. Twenty top-level male soccer players were assigned to take placebo or 20mg of yohimbine per day (10mg per dose in two doses). The intervention proceeded for 21 days. The results showed that there were no statistically significant changes in body mass and muscle mass between groups, but percentage of body fat significantly decreased in those players taking yohimbine (-9.3% vs. -7.1%). No subject reported any side effects from yohimbine supplementation. There were no improvements in athletic performance, but yohimbine had proven to be an effective fat loss agent.
Longjack:
“Effect of Eurycoma longifolia Extract on Anabolic Balance During Endurance Exercise”
SupplementWatch and Source One Global Partners produced a study on Eurycoma longifolia, commonly known as “Tongkat Ali” or “Longjack”. Thirty male subjects were recruited from a 24-hour mountain biking event, and asked to provide a saliva samples before and after each lap so they could measure cortisol and testosterone levels. The subjects completed 4 laps (14.91 miles/lap) and provided 8 saliva samples over a 24h period. The subjects (15 in each group) consumed either 100mg of a standardized Longjack product or a placebo approximately 30 minutes before the event. The results were as follows. Cortisol levels were 32.3% lower in the group taking Lockjack. Testosterone levels were also 16.4% higher in those taking Longjack compared to placebo. These results suggested that Longjack can help maintain a hormonal environment than favors anabolism, by lowering cortisol levels and increasing testosterone levels during intense endurance exercise.
BCAA:
Effect of Branched Chain Amino Acids on Salivary Cortisol Levels During Endurance Exercise.
SupplementWatch also undertook an investigation into the effects of branched chain amino acid supplementation (3:1:1 leucine, isoleucine, valine) on cortisol levels. Branched chain amino acids are routinely used by athletes to reduce fatigue and improve endurance, trends bolstered by several prior clinical studies supporting this effect. Noting that the literature on BCAA research tends to use very high doses (10 grams), however, SupplementWatch wanted to test more commercially viable levels. Thirty-two endurance athletes were selected for this study, and divided into three groups. A “Low Dose” group took 750mg BCAA/dose, a “High Dose” group took 1,500mg BCAA/dose, and a third took a placebo. Subjects were participants in a 24-hour mountain biking event, and consumed the supplement following the completion of each of 4 laps (14.91 miles). Total BCAA dosing over 24 hours was 6g (High Dose) or 3g (Low Dose), measures more in line with what one would get using a store-purchased BCAA product. Saliva samples were collected before and after each lap for analysis of cortisol levels. Both the High Dose and Low Dose showed reduced cortisol levels versus placebo. Even more interesting was the fact that the Low Dose was able to reduce cortisol by 42.5%, and the measure for the High Dose was only slightly (and not statistically significant) better.
SizeOn™
“Comparison of purported anabolic supplements on body composition and muscular performance.”
Gaspari Nutrition’s SizeOn product was also investigated by the Ohio Research Group. SizeOn is a blended creatine/arginine-type supplement, and the study set out to see if it would offer advantages to the ingestion of single-ingredient products containing creatine ethyl ester or arginine alphaketoglutarate. Thirty healthy men were matched for training experience and randomly assigned to one of three groups. One group took a single serving per day of AAKG (3 g + 31 g carbohydrate, N=10), one group took a serving of CEE (3 g + 31 g carbohydrate, N=10), and one group took SizeOn (1 scoop). The intervention lasted for one month, and all subjects underwent concurrent training. The study results were as follows. Body weight increased in the SizeOn (+3.9lbs), which was a larger improvement than the other two groups. Lean mass increased (+4lbs) in the SizeOn group as well, which was again a better improvement than the other groups. No significant changes in % fat or fat mass were noted in any group. All groups had significant increases in 1 rep maximum bench press, but no differences were noted between supplement groups. The SizeOn group additionally noticed a 28.7% increase in anaerobic endurance. SizeOn seemed to offer advantages that were not noted in the single-ingredient preparations.
For more information take a look at the ISSN conference review at:
http://www.sportsnutritionsociety.org/site/pdf/JISSN-3-1-S1-29-06.pdf