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Study strengths
I’m interested in the study of reduced meal frequency, mainly
because increased meal frequency is simply burdensome. The 6-
a-day dictum in fitness circles has become somewhat Gospel.
The common more-is-better mentality has been applied to meal
frequency, despite a lack of scientific support. While lab-
provided meals and metabolic ward conditions are the gold
standard of control, the next level up from that would be to
compare how a given treatment might fare in under free-living
conditions. This trial does just that – albeit for relatively brief (4-
week) periods. The 4-week control period was a fasting regimen
consisting of 25% of the subjects’ maintenance needs. All meals
were prepared and provided by the lab. All fast day meals were
consumed between 1200 and 1400 in order to standardize the
duration of fasting. During the Subjects met with a registered
dietitian at the beginning of each week to learn how to maintain
the ADF regimen on their own at home. The following 4-week
uncontrolled phase, a dietitian worked with each subject to
develop individualized fast day meal plans. These plans included
menus, portion sizes, and food lists based on the subjects’
Alan Aragon’s Research Review – October, 2009 [Back to Contents] Page 5
Intermittent fasting does not affect whole-body differences may have been detected if the treatments were longer
glucose, lipid, or protein metabolism. than a measly 2 weeks each. This is perhaps the most critical
weakness of this study. Confining the subjects to a metabolic
Soeters MR, Am J Clin Nutr. 2009 Nov;90(5):1244-51.
ward would have made the best use of the brevity of the trial
[Medline]
periods, but this was not the case. Very little was reported in the
BACKROUND: Intermittent fasting (IF) was shown to increase text regarding specific measures of dietary control and
whole-body insulin sensitivity, but it is uncertain whether IF supervision. An often-overlooked limitation in trials like these is
selectively influences intermediary metabolism. Such selectivity the lack of a structured training protocol. My hope is that future
might be advantageous when adapting to periods of food research on IF incorporates exercise variations, which might
abundance and food shortage. OBJECTIVE: The objective was significantly alter the outcomes.
to assess effects of IF on intermediary metabolism and energy Comment/application
expenditure. DESIGN: Glucose, glycerol, and valine fluxes
were measured after 2 wk of IF and a standard diet (SD) in 8 The main findings of the present trial were that compared to
lean healthy volunteers in a crossover design, in the basal state standard/linear intake at weight maintenance levels, 1) IF
and during a 2-step hyperinsulinemic euglycemic clamp, with (fasting for 20 hours every second day) did not alter insulin-
assessment of energy expenditure and phosphorylation of muscle mediated peripheral glucose uptake, hepatic insulin sensitivity,
protein kinase B (AKT), glycogen synthase kinase (GSK), and insulin sensitivity of adipose tissue, or proteolysis; 2) IF
mammalian target of rapamycine (mTOR). We hypothesized significantly increased the phosphorylation of glycogen
that IF selectively increases peripheral glucose uptake and synthase; 3) IF caused a lower phosphorylation of mTOR; 4) IF
lowers proteolysis, thereby protecting protein caused a greater reduction of resting energy expenditure from
stores. RESULTS: No differences in body weight were baseline; 5) No significant differences in body composition were
observed between the IF and SD groups. Peripheral glucose detected between treatments. Given this, the primary expectation
uptake and hepatic insulin sensitivity during the clamp did not of IF increasing insulin sensitivity better than standard eating
significantly differ between the IF and SD groups. Likewise, were not fulfilled, making these results somewhat anticlimactic.
lipolysis and proteolysis were not different between the IF and The drop in resting energy expenditure in the IF group gave the
SD groups. IF decreased resting energy expenditure. IF had no authors some concern about whether or not IF might have
effect on the phosphorylation of AKT but significantly increased negative consequences. To quote them, “The decrease in REE
the phosphorylation of glycogen synthase kinase. after IF may precede weight gain during IF when caloric intake
Phosphorylation of mTOR was significantly lower after IF than is not adjusted. Whether IF is beneficial at improving peripheral
after the SD. CONCLUSION: IF does not affect whole-body insulin resistance in obese, insulin-resistant subjects remains to
glucose, lipid, or protein metabolism in healthy lean men despite be established.” Looking at the exact numbers, the mean
changes in muscle phosphorylation of GSK and mTOR. The decrease in REE was 59 kcals/day, which – given a static set of
decrease in resting energy expenditure after IF indicates the surrounding variables – can amount to a monthly difference of
possibility of an increase in weight during IF when caloric intake half a pound. Although the decrease was found to be a
is not adjusted. This study was registered at www.trialregister.nl statistically significant difference, the real-world significance of
as NTR1841. SPONSORSHIP: None listed. this difference is highly questionable.
Despite the above, there were a couple of outcomes in favor of
Study strengths IF. LBM and fat mass were unaffected by either treatment,
A crossover design helped alleviate the small sample size and which challenges the widely held belief that routinely going
also hedged against variability of intersubject response; all without food for more than a few hours causes muscle
subjects served as their own controls. Unlike previous IF catabolism. Further supporting this observation was a lack of
research, this is the first trial to include a control treatment difference proteolysis between treatments (measured via isotope-
(standard linear diet) matched for calories and macronutrition. enriched valine). The other positive outcome was an increase in
To increase the standardization, the volunteers ate mainly bread, glycogen synthase activity, which might benefit endurance sport
fruit, and dairy products (60% of daily calories) and applications. Interestingly, although mTOR activation was lower
supplemented with liquid meals (40% of daily calories). Resting in the IF group, there were no significant differences in fatty
energy expenditure (REE) was measured with indirect acid oxidation. Heilbronn et al observed an increase in fat
calorimetry in attempt to accurately determine maintenance oxidation as a result of a 36-hour fast,1 but the present study’s
energy needs (which happened to be estimated at 130–140% of 20-hour fasting cycle didn’t yield such an increase. Additionally,
REE). Since the objective was to preserve weight maintenance, no group differences were seen in basal levels of insulin, thyroid
the diets were adjusted in the event of a 1-kg weight change. To hormones, cortisol, glucagon, or adiponectin.
insure close monitoring for this purpose, the volunteers visited IF’s potential for improving adherence through convenience,
the lab for weight control on a validated scale on day 1 of each simplicity, and flexibility is tough to dispute. But thus far,
diet and then twice per week thereafter. inherent physiological benefits of intermittent fasting over a
conventional eating pattern have not been seen. Would this still
Study limitations
be the case in longer trials? Would this still be the case in trials
Not that it would be incredibly useful to know given the short imposing an energy deficit instead of maintenance as in the
durations of the treatments, but the method of body composition present study? These questions are yet unanswered, but
assessment was not specified. It can also be argued that hopefully will be resolved by further research.
Alan Aragon’s Research Review – October, 2009 [Back to Contents] Page 6
Increased food energy supply is more than sufficient amount of food actually ingested, so these are likely to be
to explain the US epidemic of obesity. overestimates of actual consumption, even after adjustment for
food loss. Also, food loss is inherently difficult to measure
Swinburn B, et al. Am J Clin Nutr. 2009 Oct 14. [Epub ahead of
accurately. Thus, even the US Department of Agriculture
print] [Medline]
(USDA) acknowledges their estimates of retail, food service,
and consumer food losses are potentially under what the actual
BACKGROUND: The major drivers of the obesity epidemic amounts are. Despite this, the USDA food supply data are a
are much debated and have considerable policy importance for useful indicator of consumption trends, since many of these
the population-wide prevention of obesity. OBJECTIVE: The errors are likely to be consistent and systematic. As such, their
objective was to determine the relative contributions of relatively constant contribution is not likely to interfere
increased energy intake and reduced physical activity to the US significantly with the tracking of intake changes over time.4
obesity epidemic. DESIGN: We predicted the changes in weight
from the changes in estimated energy intakes in US children and Comment/application
adults between the 1970s and 2000s. The increased US food
energy supply (adjusted for wastage and assumed to be This article has special relevance because there seems to be a
proportional to energy intake) was apportioned to children and persistent wave of press of both academic and lay press
adults and inserted into equations that relate energy intake to concentrating on the “controversial” role of calories in the
body weight derived from doubly labeled water studies. The obesity epidemic. That is, instead of total calories, there’s been a
weight increases predicted from the equations were compared lot of focus on diet composition – both in terms of macronutrient
with weight increases measured in representative US surveys proportion, as well as nit-picky food choices based on glycemic
over the same period. RESULTS: For children, the measured index, insulin index, and glycemic load. The common theme
weight gain was 4.0 kg, and the predicted weight gain for the here is the concern over glycemia and/or insulinemia being
increased energy intake was identical at 4.0 kg. For adults, the critical factors in gaining excess bodyweight and incurring
measured weight gain was 8.6 kg, whereas the predicted weight diseases related to the metabolic syndrome.5-9
gain was somewhat higher (10.8 kg). CONCLUSIONS: As I’ve pointed out in previous articles, in spite of the fear of the
Increased energy intake appears to be more than sufficient to insulin response, or the hope of a strong metabolic advantage of
explain weight gain in the US population. A reversal of the carbohydrate restriction (or any number of dietary
increase in energy intake of approximately 2000 kJ/d (500 manipulations), total caloric balance – energy in versus energy
kcal/d) for adults and of 1500 kJ/d (350 kcal/d) for children out – is the prime determinant of bodyweight and body fat. The
would be needed for a reversal to the mean body weights of the idea that diet composition is secondary to total caloric content is
1970s. Alternatively, large compensatory increases in physical supported by not just the majority long-term intervention trials,
activity (eg, 110-150 min/d walking), or a combination of both, but also the majority of controlled metabolic ward studies (I’ll
would achieve the same outcome. Population approaches to refer you to 2 excellent review papers by Schoeller and
reducing obesity should emphasize a reduction in the drivers of Buchholz covering the metabolic ward research).10,11 In the
increased energy intake. SPONSORSHIP: None listed. following quote, the authors sum up their findings (see the graph
below), and provide the take-home point as well:
Study strengths
“For the US population to return to the mean weights of the
This trial examines approximately 3 decades of population data 1970s, the increased energy intake of ~1500 kJ/d (350 kcal/d)
to investigate the impact of what I would expect be the most for children (about one can of soda and a small order of French
obvious and critical factor in determining weight gain: chronic fries) and 2000 kJ/d (500 kcal/d) for adults (about one large
positive thermodynamic balance. The data was stratified hamburger) would need to be reversed. Alternatively,
between children and adults by using census data to derive compensatory increases in physical activity (~150 and 110 min/d
chilled:adult population proportions. Doubly labeled water of extra walking respectively) would achieve similar results.”
studies were used to generate data for energy intake proportions
between children and adults (by using the appropriate average
age and weight from the census and NHANES data). The
apportioned energy supply data were then included in the
equations for children and adults to derive predicted weight
gains, which were then compared with their respective measured
gains.
Study limitations
Like all epidemiological/observational data, only correlational or
associative relationships can be established between variables.
Unlike the case of randomized controlled trials (RCTs – also
called controlled interventions), uncontrolled research cannot
establish cause-and-effect relationships between the variables in
question. Another potential limitation is that the food supply
data represent the food available for consumption rather than the
Protease supplementation improves muscle function As is typical with supplementation studies (particularly studies
after eccentric exercise. funded by the company providing the experimental agent), there
was no dietary control. Despite daily recording, there was no
Buford TW, et al. Med Sci Sports Exerc. 2009 Sep 2. [Epub standardization of the diet, so the validity of the results hinges
ahead of print] [Medline] upon the consistency of the subjects’ dietary habits at both pre
and during the trial period. Another limitation is the inherent
BACKGROUND: Protease supplementation has been purported room for inapplicability to the real-word field challenges when
to reduce the damaging effects of eccentric exercise and lab-based strength tests (i.e., isokinetic devices) are used.
accelerate recovery of muscle function, possibly by regulating
inflammation. PURPOSE: To determine the effectiveness of Comment/application
protease supplementation in attenuating eccentric exercise-
induced skeletal muscle damage and inflammation. Protease supplementation has for the most part far flown under
METHODS: After standard physical and hemodynamic my radar of interest. However, it turns out there’s been two
assessment and fasting venous blood samples, subjects human studies preceding this one showing the benefit of
performed isokinetic extension/flexion of the quadriceps group protease on muscle function and reduction of delayed-onset
on a Biodex isokinetic dynamometer at 60 degrees .s, followed muscle soreness (DOMS) after eccentrically damaging
by V O2max testing. Subjects were randomly assigned to exercise.12,13 The present trial adds to this small body of research
consume 5.83 g daily of either a cellulose placebo (N = 15; in support of protease supplementation. An interesting find was
22.27 +/- 3.33 yr, 71.17 +/- 2.91 inches, 179.4 +/- 24.05 lb, that although the protease group showed no force decrements
50.55 +/- 5.66 mL.kg.min) or a proteolytic supplement during flexion, a similar decrease in force production to placebo
containing fungal proteases, bromelain, and papain (N = 14; occurred during the extension portion of the exercise.
22.85 +/- 5.9 yr, 70.0 +/- 2.67 inches, 173.11 +/- 29.94 lb, 49.69 The authors cite the most intriguing finding as the increase in
+/- 6.15 mL.kg.min) for a period of 21 d. After the circulating eosinophils and basophils in the protease group. One
supplementation period, subjects donated blood samples before of the functions of eosinophils and basophils is to increase
performing a 45-min downhill (-17.5%) treadmill protocol at inflammation. Their surprise is likely based on the traditional
60% of V O2max. An additional four blood draws and three approach to recovery which is geared toward reducing training-
muscle function tests were performed during the next 48 h. induced inflammation. The release of cytokines can increase
Blood was analyzed using standard hematology and clinical tissue permeability and cause further damage. In the present
chemistry, enzyme-linked immunosorbent assay, and bead array. case, no such harmful cascade occurred in spite of the rise in
Blood data were analyzed using multivariate analysis of variance these particular leukocytes in the protease group.
(MANOVA) with repeated measures, whereas Biodex data were
analyzed using a MANOVA on %Delta values. RESULTS: Although the authors concede that the exact mechanism remains
Significant group differences (T1-T3, P = 0.033; T1-T4, P = a mystery, they speculate that regulation of the inflammatory
0.043) and another strong trend (T1-3 h, P = 0.055) were response is likely to be responsible for the benefit of protease
observed for flexion (peak torque %Delta at 60 degrees .s) supplementation. Lending fairly strong support to this idea was
indicating higher force production in the protease group. the suppression of COX2, the primary signal for the production
Significant group x time interactions (P < 0.05) were observed, of prostaglandins. As a related aside, non-steroidal anti-
including elevations in circulating eosinophils and basophils in inflammatory drugs (NSAIDs) such as ibuprofen and naproxen
the protease group coinciding with lower levels of serum are COX2 inhibitors.
cyclooxygenase 2, interleukin 6, and interleukin 12 in this group. So, how can the increase in eosinophils be reconciled? The
CONCLUSIONS: Protease supplementation seems to attenuate authors propose two possibilities. First, it’s possible that the
muscle strength losses after eccentric exercise by regulating ingested protease increased the recruitment of macrophages
leukocyte activity and inflammation. SPONSORSHIP: Funding and/or neutrophils (white blood cells) to the site of injury in
for this study was provided through research grants awarded to order to promote recovery by clearing cellular debris. The
Baylor University by the Transformation Enzyme Corporation infiltration of phagocytes into damaged tissue is accomplished
(Houston, TX) and the Texas Regional Chapter of ACSM. by passing into the interstitial space after vascular dilation and
swelling. A second possibility is that protease-mediated
Study strengths improvements in muscle function are due to extracellular matrix
(ECM) remodeling. The ECM helps facilitate the transmission of
This trial involved 29 recreationally active subjects,
force by providing structural support for skeletal muscle.
characterized by “consistent, structured exercise at least three
Eccentric exercise contributes significantly to the remodeling of
times per week.” This population – as opposed to a
the ECM. The authors thus propose that protease ingestion might
sedentary/deconditioned one is less susceptible to newbie
activate the production of matrix metalloproteases (MMP),
effects. Subjects were required to keep a daily record of their
which also contribute to ECM remodeling.
dietary intake, which was analyzed with software to determine
the macronutrient makeup, as well as intake of vitamins C & E As in the case of many trials, the outcomes of this trial warrant
(which might have affected the outcomes postulated to be further investigation under better-controlled, longer-term
mediated in part by altering the inflammatory response. conditions, preferably incorporating field performance tests.
Also a graduate of Amherst College, Ian Capulet double majored (with honors)
in political science and philosophy. He is an aspiring screenwriter, fashion
consultant/blogger, movie reviewer, and essayist. He blogs about fashion for
men at http://cefashion.net.
Question: How much Question: For my nutrition-entrenched readers who might not
do you need to train be privy to the details of it, please elaborate a bit about
calves to help enhance plyometrics – what it is, what people mistake it for, and what are
my vertical leap? the key technical aspects.
Answer: Approximately Answer: Plyometric training was developed by Yuri
80% of the force pro- Verkhoshansky as a means to enhance speed strength. What is
duced in the vertical now referred to as plyometrics was originally called the shock
leap comes from the method. The original meaning of the word plyometric (originally
posterior chain and spelled pliometric) was intended to mean eccentric contraction.
quads, while the calves Plyometrics became popular in America in the 70s according to
and upper body contri- most authorities. Soviet sprinters were displaying very
bute the other 20%. It impressive sprint times so U.S. coaches decided to travel to the
probably won’t hurt to Soviet Union to figure out what was going on.
do some direct lower
leg training, but spend The Americans saw an athlete step off a box, jump up in the air
the majority of your and the rest, as they say, is history. On their return to the United
time training the muscles States, they spread the word of the magic training method.
that contribute the most. Needless to say they never took into consideration the planning
Question: Do you recommend strength shoes for increasing and conditioning that existed in addition to this type of magic
lower leg strength and vertical? training. In the Soviet Union the shock method was used in a
cyclic nature which involved varying intensity levels and
Answer: I do not recommend strength shoes. I have never seen conditioning methods.
anyone increase their vertical because they were using strength
shoes. Cook and colleagues evaluated in a prospective, Today every coach and fitness instructor in the world is probably
randomized trial the efficacy and safety of the strength shoe using some type of supposed plyometrics. As an example, a
training regimen for increasing lower leg flexibility and strength coach might have an athlete jump ten minutes with no regard to
in intercollegiate track and field participants.1 No enhancement times spent on the ground or quality. According to the founder
of flexibility, strength, or performance was observed for of shock method training, if you spend an excess of 0.2 of a
participants wearing the strength shoe at the end of an eight- second on the ground after landing this does not constitute true
week training program following the suggested regimen of the plyometric activity. This is where the misconception lies –
manufacturer. The authors concluded that the strength shoe plenty of activities administered by trainers are referred to as
couldn’t be recommended as a safe, effective training method plyometrics, when they really are not.
for developing lower leg strength and flexibility. The results of
this study did not surprise me. The mechanical factors involved The ultimate goal in shock method training is to maximize the
with wearing a strength shoe are not conducive to increases in benefits of the stretch-shortening cycle (SSC) The athlete needs
strength or power. In most cases, fancy gadgets equal sufficient strength in the musculoskeletal system before adhering
deconditioned athletes. to this type of training. A great deal of force is produced in the
joints when performing any type of jumping or falling.
Question: If I get stronger, will my vertical increase? Concentrate on quality training when using plyometrics. This
should not be a fatiguing endeavor; remember, the goal is speed-
Answer: If maximal strength increases but relative strength
strength. When used properly, plyometrics is an excellent
decreases (usually signifying rapid weight gain) your vertical
training method for increasing speed-strength, or the ability to
will probably decrease. However, if relative strength increases,
quickly execute an unloaded movement or a movement against a
your vertical will usually increase.
relatively small external resistance. Plyometrics take advantage
Question: Does weighted vest training contribute to vertical of the myotatic stretch reflex and its contribution to force
jump? production.
Answer: If used appropriately, you can probably expect some Question: What is the stretch reflex, and how does it relate to
gains in vertical leap. Don’t were a weighted vest while improving the vertical leap?
performing sport-specific skill work.
The stretch shortening cycle (SSC) occurs in a specific order. As
Question: What is the best exercise for increasing vertical the body performs an eccentric action, the body will store
jump? potential kinetic energy. When the concentric action quickly