Nutritional Advice El Mondo

Nutritional advice

Sport nutrition

Scientific studies (review articles) on the relationship between diet/nutrients and sport performance:
One swallow does not make a summer. A famous Dutch saying that could not be any more obvious. Just because one single scientific study about a certain topic makes certain claims, it does not necessarily mean it is true. On the other hand, a review article (a collection of scientific studies on a certain topic) of randomized, placebo-controlled double blind clinical trials (RCTs) will answer the following question:
"Do taking dietary supplements make sense?" Yes for a positive conclusion and no for a negative conclusion.

One swallow does not make a summer. A famous Dutch saying that could not be any more obvious. Just because one single scientific study about a certain topic makes certain claims, it does not necessarily mean it is true. On the other hand, a review article (a collection of scientific studies on a certain topic) of cohort studies or case-control studies will answer the following question:
"Should I change my diet?".

2021:

  1. Chair-based exercise programmes improve upper extremity and lower extremity function in older adults
  2. Supplementation with L‐arginine alone increases VO2 max in healthy people
  3. Whey protein supplementation increases lean body mass in adults
  4. Protein quality has significant impact on indices of muscle protein anabolism in young and older adults
  5. Tart cherry supplementation improves recovery from strenuous exercise
  6. Physical activity enhances immune system and increases potency of vaccination
  7. 3 times per week 30-60 min high-intensity interval training causally reduce visceral adipose tissue

2020:

  1. High-load and low-load resistance training have similar effects on femoral neck and lumbar spine bone mineral density
  2. 10-12 g/d arginine during 8 weeks improve sport performance
  3. Physical exercise offers benefits to patients with chronic kidney disease
  4. 30 min/day light-intensity physical activity reduce cancer mortality
  5. Protein supplementation increases lean body mass in adults
  6. Whole-body vibration improves bone mineral density in postmenopausal women

2019:

  1. Strength training decreases inflammation in adults
  2. Creatine supplementation does not induce renal damage
  3. Exercise intervention in kidney transplant recipients improves quality of life
  4. 3 mg creatine/kg/day for 14 days improve anaerobic performance in soccer players
  5. Physical activity reduces lung cancer among smokers

2018:

  1. 1-6g/d taurine supplementation improves human endurance performance
  2. 10,000 steps a day do not decrease blood pressure in healthy adults
  3. Milk protein supplements + resistance training increase fat-free mass in older adults
  4. Aerobic exercise benefits global cognition in mild cognitive impairment patients

2017:

  1. Every 500 kcal increase per week reduce Alzheimer’s disease with 13%
  2. No more than 1.62 g/kg/day dietary protein supplementation augments resistance exercise training induced gains in muscle mass and strength in healthy adults
  3. High levels of physical activity reduce risk of breast cancer in postmenopausal women with a BMI until 30
  4. Resistance training reduces blood pressure in prehypertensive and hypertensive subjects
  5. It is probably better to consume a low-glycemic-index carbohydrate meal before endurance performance
  6. 688mg polyphenol supplementation for at least 7 days increases sport performance
  7. Decreased walking pace increases risk of dementia in elderly populations
  8. Creatine supplementation is effective in upper limb strength performance for exercise of maximum 3 minutes

2016:

  1. Aerobic exercise performed in the fasted state induces higher fat oxidation than exercise performed in the fed state

2014:

  1. Exercise lowers the risk for diabetes conferred by insulin resistance
  2. Exercise training helps to prevent and to treat type 2 diabetes in youth
  3. Recreational physical activity reduces risk of gastric cancer

XXXXXXXXXXXXXXXXXX

Athletes who have a healthy, balanced diet, do not need vitamin and/or mineral supplements. Vitamin and mineral supplements cannot directly enhance sports performance. However, they can shorten the recovery period between training sessions and therefore, enhancing indirectly sports performance.

When you still want to take dietary supplements, it is good to know that:

  • The positive effect of the supplement is dependent on the dosage and duration.
  • The bioavailability is never 100%. For example, the bioavailability of L-carnitine supplement is 15-20%, meaning when 300 mg of L-carnitine supplement is taken, the body can only absorbed 45-60 mg.
  • Dietary supplements are not always free of doping.
  • The supplement only works when a positive conclusion was found in a review of randomized placebo-controlled, double-blind clinical trials (RCTs).
  • Do not take supplements during physical exercises because they can adversely affect the sports performance.

It has been scientifically proven that water, carbohydrates, creatine and caffeine intake during physical exercises can increase sports performance.

A diet with less than 55 En% carbohydrates and/or less than 20 En% fat has negative effects on the sports performance.

It can take 2-3 days to restore the muscle glycogen level after physical exercises when a low-carbohydrate diet (<5 grams of carbohydrate per kg body weight) was taken.

The loading phase of carbohydrates and creatine:  
During physical exercises athletes get mainly energy from carbohydrates, stored in the body as glycogen. Creatine is also an important energy supplier during physical exercises, which need a lot of energy in a very short time. Therefore, it is recommendable to increase the glycogen and creatine body stores just prior to a competition.

The loading phase of glycogen consists of reducing the training frequency while increasing the carbohydrate intake, 3 days before a competition. The carbohydrate intake during these 3 days is 7-10 grams per kg body weight per day.

Increasing muscle creatine stores can be done in 2 phases: the loading and maintenance phase. The 2 ways to increase muscle creatine stores are:

  1. 0.3 grams of creatine per kg body weight per day (5-7 grams of creatine each time with an interval of 3-4 hours) and 3-7 days long. After that, 3-5 grams of creatine per day for 4-10 weeks.
  2. 2-3 grams of creatine a day for 30 days.

The glycogen resynthesis (to restore the glycogen body stores after physical exercises) takes quickly place within 30-60 minutes after physical exercises. The speed of the glycogen resynthesis reaches its maximum at 0.8 grams of carbohydrate per kg body weight per hour.

The muscle and bone building phase take place during 24-48 hours after physical exercises.

It is a misconception to think isotonic sports drink is absorbed faster than hypotonic sports drink.

Rehydration drinks should have an osmolality of below 500 mOsm/l, preferably below 300 and a sugar content of 40-80 grams per liter. Rehydration is the replenishment of moisture during physical exercises.

Isotonic sports drink has an osmolality of about 300 mOsm/l and a sugar content of 40-80 grams per liter. During physical exercises, isotonic sports drink is recommended and hypertonic sports drinks (>80 grams of sugar per liter) must be avoided. The osmolality of human blood is approximately 275-300 mOsm/l.

Sports drinks with 40-80 grams of carbohydrates and 280-660 mg of sodium per liter are quickly absorbed in the body. This is the ideal isotonic sports drink. Sports drink is recommended in moderate physical exercises with a duration longer than 60-90 minutes.

It is internationally recommended to take 250 ml of liquid (or 1000 ml of fluid per hour) per 15 minutes during the competition in order to prevent dehydration, but also to maintain the sports performance. Furthermore, it is a scientific fact that the body can break down maximum 60 grams of carbohydrates per hour during the competition.

When you are feeling energetic during physical exercises, meaning that you have taken enough carbohydrates.

The best period to eat is 2-4 hours before physical exercises.

The common nutritional deficiencies among athletes are a deficiency of calcium, vitamin D and iron (especially under women athletes).

Dietary guidelines for athletes:

  • The last meal should be 2-4 hours before physical exercises.
  • Professional athletes are advised to choose products with 60-70 En% (minimum 55 En%) carbohydrate, products with 20-30 En% fat and products with 15-25 En% protein or your daily diet (=all meals/products that you eat on a daily basis) should on average contain 60-70 En% (minimum 55 En%) carbohydrate, products with 20-30 En% fat and products with 15-25 En% protein.
  • Take dietary supplements only under expert guidance!
  • 0.5 mg of vitamin B1 per 1000 kcal.
  • 0.6 mg of vitamin B2 per 1000 kcal.
  • 0.02 milligrams of vitamin B6 per gram of protein consumed.
  • The recommended daily allowance is 6 mg of magnesium per kg body weight.
  • The recommended daily allowance is 5-7 grams of carbohydrates per kg body weight per day.
  • The recommended daily allowance of protein for athletes is 1.2-1.8 grams per kg body weight, for strength athletes is 1.5 grams per kilogram of body weight during the maintenance phase and 2.0 g per kg body weight during the loading phase.

Before physical exercises:

  • Take 2 hours before the competition 500-1000 ml of fluid.
  • Take 5 to 30 minutes before the competition 50 grams of sugars.
  • Take 10 grams of protein just before the competition because it promotes the recovery of muscle damage.
  • Take 3-5 minutes before the competition 150-300 ml of water or thirst quencher. This is called prehydration.

During physical exercises:

  • Take during the competition no more than 35 grams of fructose per liter because fructose is slowly absorbed and therefore will give gastrointestinal complaints.
  • Take during the competition 125-250 ml of fluid per 15 minutes.
  • Take during the competition no more than 15 grams of sugars per 15 minutes.
  • The optimal sports drink during the competition is a sports drink with 6 g sugars per 100 ml.
  • Choose a sports drink during the competition with an osmolality around 300 or below 500 mOsm/l.
  • Avoid during the competition hypertonic sports drinks.
  • Take during the competition water, isotonic or hypotonic sports drinks.
  • Take during the competition no coffee because you will lose more moisture.

After physical exercises:

  • After the competition, there are 2 ways to restore the glycogen body stores:
    1. Take immediately (within 30 minutes) after the competition 1.2 grams carbohydrate (preferably simple sugars, such as glucose) per kg body weight. Repeat this every hour for 4-6 hours.
    2. 0.8 g carbohydrate per kg body weight + 0.4 grams of protein or amino acids per kg body weight per hour. Repeat this every hour for 4-6 hours.
  • It is advisable to take after the competition 1.5 times the amount of water lost during the competition.
  • Take 10 grams of protein within 30 minutes after the competition because it promotes the recovery of muscle damage.

Chair-based exercise programmes improve upper extremity and lower extremity function in older adults

Objectives:
Do chair-based exercise programmes improve upper extremity and lower extremity function in older adults?

Study design:
This review article included 25 studies with a total of 1,388 participants.
19 studies were randomised controlled trials (RCTs).

The chair exercises included chair-based yoga, seated tai chi and rocking chair. The interventions lasted between 2 and 72 weeks, with the most common duration being 12 weeks, delivering 2 to 14 sessions per week. Sessions lasted between 15 and 110 minutes.

There was considerably heterogeneity in the age range of participants included.
The mean age of participants in studies ranges from 55 to 88 years.
17 studies had a low risk of bias and 5 had a high risk of bias.

Results and conclusions:
The investigators found that chair-based exercise programmes significantly improved upper extremity [handgrip strength: MD = 2.10, 95% CI = 0.76 to 3.43, I2 = 42% and 30 s arm curl test: MD = 2.82, 95% CI = 1.34 to 4.31, I2 = 71%] and lower extremity function [30 s chair stand: MD = 2.25, 95% CI = 0.64 to 3.86, I2 = 62%].

The investigators found no significant differences in the Berg balance scale, timed up and go test or gait speed between the intervention and control groups. Similarly, no significant differences were observed for self-reported activities of daily living or for falls efficacy, which were analyzed using standardised mean difference between the intervention and control groups as there were different instruments used to measure each outcome.

The investigators concluded that chair-based exercise programmes improve upper extremity (handgrip strength and 30 s arm curl test) and lower extremity (30 s chair stand) function in older adults. These changes are observed in short (12 weeks) and medium term (12 weeks to 6 months) interventions.

Original title:
The Effect of Chair-Based Exercise on Physical Function in Older Adults: A Systematic Review and Meta-Analysis by Klempel N, Blackburn NE, […], Tully MA.

Link:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7920319/

Additional information of El Mondo:
Find more information/studies on elderly and sport nutrition right here.

Upper extremity is part of the body that includes the arm, wrist and hand.
Lower extremity refers to the part of the body from the hip to the toes.

Supplementation with L‐arginine alone increases VO2 max in healthy people

Objectives:
The efficacy and safety of L‐arginine supplements and their effect on maximal oxygen uptake (VO2 max) remained unclear. Therefore, this review article has been conducted.

Does supplementation with arginine increase VO2 max in healthy people?

Study design:
This review article included 11 RCTs.
The different types of arginine supplements were L‐arginine, arginine aspartate, arginine alpha‐ketoglutarate and arginine in combination with antioxidants.
There was no publication bias.

Results and conclusions:
The investigators found subgroup analysis showed that arginine in the form of L‐arginine significantly increased VO2 max compared to the other forms [weighted mean difference = 0.11 L/min, I2 = 0.0%, p = 0.485].

The investigators concluded that supplementation with L‐arginine alone increases VO2 max compared to the other types of arginine or combined with other metabolites or supplements. Future homogeneous and well‐designed randomized clinical trials are needed to a deep understand of the effects of L‐arginine on VO2 max in healthy human subjects.

Original title:
The effect of L-arginine supplementation on maximal oxygen uptake: A systematic review and meta-analysis by Rezaei S, Gholamalizadeh M, […], Doaei S.

Link:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7883807/

Additional information of El Mondo:
Find here more information/studies on protein and sport nutrition. 

VO2 max is the maximum amount of oxygen your body can utilize during exercise. The more oxygen your body can use, the more your muscles can work.

Prenatal alcohol exposure increases placental abruption

Objectives:
Does prenatal alcohol exposure have adverse effects on pregnancy and birth outcomes?

Study design:
This review article included 33 studies.
The quality assessment identified that 61% of studies were high quality, 30% were average quality and 9% were low quality.

Results and conclusions:
The investigators found that prenatal alcohol exposure significantly increased the likelihood of placental abruption with 48% [odds ratio = 1.48, 95% CI = 1.37 to 1.60].

The investigators found no association between prenatal alcohol exposure and placenta previa [odds ratio = 1.14, 95% CI = 0.84 to 1.34].

The investigators found that prenatal alcohol exposure significantly reduced placental weight with 51g [95% CI = -82.8g to -19.3g].

The investigators found reports of altered placental vasculature, placental DNA methylation, and gene expression following prenatal alcohol exposure.

The investigators concluded prenatal alcohol exposure increases the likelihood of placental abruption and is associated with decreased placental weight, altered placental vasculature, DNA methylation and molecular pathways. Given the critical role of the placenta in determining pregnancy outcomes, further studies investigating the molecular mechanisms underlying alcohol-induced placental dysfunction are required. Sex-specific placental adaptations to adverse conditions in utero have been well documented; thus, future studies should examine prenatal alcohol exposure-associated placental outcomes separately by sex.

Original title:
Prenatal alcohol consumption and placental outcomes: a systematic review and meta-analysis of clinical studies by Steane SE, Young SL, […], Moritz KM.

Link:
https://pubmed.ncbi.nlm.nih.gov/34181895/

Additional information of El Mondo:
Find more information/studies on review article/meta-analysis/significantly, alcohol and pregnancy right here.
 

Whey protein supplementation increases lean body mass in adults

Objectives:
Essential amino acids (EAAs) promote the process of regulating muscle synthesis. Thus, whey protein that contains higher amounts of essential amino acids can have a considerable effect on modifying muscle synthesis. However, there is insufficient evidence regarding the effect of soya and whey protein supplementation on body composition. Therefore, this review article has been conducted.

Does whey protein or soya protein supplementation improve body composition parameters (like lean body mass, body mass, fat mass and body fat percentage) in adults?

Study design:
This review article included 10 RCTs with 596 participants.

Results and conclusions:
The investigators found a significant increase in lean body mass after whey protein supplementation [WMD = 0.91, 95% CI = 0.15 to 1.67, p = 0.019].
This significant increase was not found for soya protein supplementation.

The investigators found no significant change between whey protein supplementation and body mass, fat mass and body fat percentage.

The investigators found no significant change between soya protein supplementation and body mass, fat mass and body fat percentage.

The investigators concluded that whey protein supplementation improves body composition via increases in lean body mass, without influencing fat mass, body mass and body fat percentage in adults.

Original title:
Comparison of the effect of soya protein and whey protein on body composition: a meta-analysis of randomised clinical trials by Damaghi MP, Mirzababaei A, […], Mirzaei K.

Link:
https://pubmed.ncbi.nlm.nih.gov/33971994/

Additional information of El Mondo:
Find here more information/studies on protein and sport nutrition. 

 

Protein quality has significant impact on indices of muscle protein anabolism in young and older adults

Objectives:
There is much debate regarding the source/quality of dietary proteins in supporting indices of skeletal muscle anabolism. Therefore, this review article has been conducted.

What is the effect of protein source/quality on acute muscle protein synthesis (MPS) and changes in lean body mass (LBM) and strength, when combined with resistance exercise (RE)?  

Study design:
This review article included 27 studies that compared the effects of ≥2 dose-matched, predominantly isolated protein sources of varying "quality”, in young (18-35 y) and older (≥60 y) adults.

3 separate models were employed as follows: 1) protein feeding alone on muscle protein synthesis, 2) protein feeding combined with a bout of resistance exercise on muscle protein synthesis and 3) protein feeding combined with longer-term resistance exercise training (RET) on lean body mass and strength.  

The mean age for the young groups across all 3 models ranged between 20 and 29 y and the older groups were between 61 and 75 y.

Results and conclusions:
The investigators found analysis revealed an effect favoring higher-quality protein for postprandial muscle protein synthesis at rest [mean difference (MD) = 0.014%/h, 95% CI = 0.006 to 0.021, p 0.001] and following resistance exercise [MD = 0.022%/h, 95% CI = 0.014 to 0.030, p 0.00001] in young [model 1 = 0.016%/h, 95% CI = -0.004 to 0.036, p = 0.12. Model 2 = 0.030%/h, 95% CI = 0.015 to 0.045, p 0.0001] and older [model 1 = 0.012%/h, 95% CI = 0.006 to 0.018, p 0.001. Model 2 = 0.014%/h, 95% CI = 0.007 to 0.021, p 0.001] adults.  

The investigators found, however, although higher protein quality was significantly associated with superior strength gains with resistance exercise training [standardized mean difference (SMD) = 0.24 kg, 95% CI = 0.02 to 0.45, p = 0.03], no effect was observed on changes to lean body mass [SMD = 0.05 kg, 95% CI = -0.16 to 0.25, p = 0.65].

The investigators concluded that protein quality provides a small but significant impact on indices of muscle protein anabolism in young and older adults. However, further research is warranted to elucidate the importance of protein source/quality on musculoskeletal aging, particularly in situations of low protein intake.

Original title:
Protein Source and Quality for Skeletal Muscle Anabolism in Young and Older Adults: A Systematic Review and Meta-Analysis by Morgan PT, Harris DO, […], Breen L.

Link:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8245874/

Additional information of El Mondo:
Find more information/studies on protein and sport nutrition right here.

Tart cherry supplementation improves recovery from strenuous exercise

Objectives:
Does tart cherry (TC) supplementation improve recovery following strenuous exercise?

Study design:
This review article included 14 studies.

Results and conclusions:
The investigators found tart cherry supplementation had a small significant beneficial effect in reducing muscle soreness [effect size (ES) = -0.44, 95% CI = -0.87 to -0.02].

The investigators found a moderate significant beneficial effect was observed for recovery of muscular strength [ES = -0.78, 95% CI = -1.11 to -0.46] for tart cherry supplementation.

The investigators found a moderate significant effect was observed for muscular power [ES = -0.53, 95% CI = -0.77 to -0.29] for tart cherry supplementation.
A further subgroup analysis on this variable indicated a large significant effect of tart cherry supplementation on recovery of jump height [ES = -0.82, 95% CI = -1.18 to -0.45] and a small significant effect of tart cherry supplementation on sprint time [ES = -0.32, 95% CI = -0.60 to -0.04]. 

The investigators found a small significant effect was observed for both C-reactive protein [ES = -0.46, 95% CI = -0.93 to -0.00] and Interleukin-6 [ES = -0.35, 95% CI = -0.68 to -0.02] for tart cherry supplementation.

The investigators found no significant effects were observed for creatine kinase and tumor necrosis factor alpha (TNF-α) for tart cherry supplementation. 

The investigators concluded that tart cherry supplementation improves aspects of recovery from strenuous exercise.

Original title:
Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-Analysis by Hill JA, Keane KM, […], Howatson G.

Link:
https://pubmed.ncbi.nlm.nih.gov/33440334/

Additional information of El Mondo:
Find here more information/studies on fruit and sport nutrition. 

 

3 times per week 30-60 min high-intensity interval training causally reduce visceral adipose tissue

Objectives:
Visceral adipose tissue (VAT) are deleterious fat deposits in the human body and can be effectively reduced by exercise intervention. Despite well-established exercise prescriptions are available, the effective dosage of exercise for reducing VAT requires verification. Therefore, this review article has been conducted.

What is the most effective exercise dosage (modality, intensity, duration and amount) for decreasing visceral adipose tissue (VAT)?

Study design:
This review article included 32 RCTs with a total of 1,900 participants.

Results and conclusions:
The investigators found that 30-60 min of high-intensity interval training, 3 times per week for 12 to 16 weeks [SMD = -0.39, 95% CI = -0.60 to -0.18] and 30-60 min of aerobic exercise of at least moderate intensity, 3 times per week for 12 to 16 weeks [SMD = -0.26, 95% CI = -0.38 to -0.13] were beneficial for reducing visceral adipose tissue.

The investigators found, by contrast, resistance exercise, aerobic exercise combined with resistance exercise and sprint interval training had no significant effects on reducing visceral adipose tissue.

The investigators found no difference in visceral adipose tissue reduction was observed between exercising more or less than 150 minutes per week.

The investigators found meta-regression revealed that the effect of visceral adipose tissue reduction was not significantly influenced by an increase in the duration of or amount of exercise in an exercise program.

The investigators concluded that 30-60 min of high-intensity interval training, 3 times per week for 12 to 16 weeks and 30-60 min of aerobic exercise of at least moderate intensity, 3 times per week for 12 to 16 weeks causally reduce visceral adipose tissue.

Original title:
Effect of exercise intervention dosage on reducing visceral adipose tissue: a systematic review and network meta-analysis of randomized controlled trials by Chang YH, Yang HY and Shun SC.

Link:
https://pubmed.ncbi.nlm.nih.gov/33558643/

Additional information of El Mondo:
Find here more information/studies about fat and sport nutrition. 

A causal relationship can be found in RCTs.

High intensity interval trainings are:
-using a stationary bike, pedal as hard and fast as possible for 30 seconds.
-after jogging to warm up, sprint as fast as you can for 15 seconds.
-perform squat jumps as quickly as possible for 30 to 90 seconds.

 

High-load and low-load resistance training have similar effects on femoral neck and lumbar spine bone mineral density

Objectives:
Is there a difference between high-load (≥70 of 1RM) and low-load (70 of 1RM) resistance training (RT) on femoral neck and lumbar spine bone mineral density (BMD) in middle-aged and older people?

Study design:
This review article included 6 RCTs.

Results and conclusions:
The investigators found the meta-analysis revealed no difference in femoral neck bone mineral density [MD = 0.00 g/cm2, 95% CI = -0.01 to 0.01, p = 0.63, I2 = 47%, p = 0.07] and lumbar spine bone mineral density [MD = 0.01 g/cm2, 95% CI = -0.00 to 0.02, p = 0.12, I2 = 59%, p = 0.02] between high-load (≥70 of 1RM) resistance training group and low-load (70 of 1RM) resistance training group. 

The investigators found subgroup analysis revealed a significant effect of high-load resistance training on femoral neck bone mineral density when participants presented normal bone mineral density values [MD = 0.01 g/cm2, 95% CI = 0.00 to 0.02, p = 0.04] and on interventions lasting up to 6 months [MD = 0.01 g/cm2, 95% CI = 0.00 to 0.02, p = 0.03].

The investigators concluded both high-load (≥70 of 1RM) and low-load (70 of 1RM) resistance training (RT) have similar effects on femoral neck and lumbar spine bone mineral density (BMD) in middle-aged and older people.

Original title:
High and Low-Load Resistance Training Produce Similar Effects on Bone Mineral Density of Middle-Aged and Older People: A Systematic Review With Meta-Analysis of Randomized Clinical Trials by Souza D, Barbalho M, […], Gentil P.

Link:
https://www.sciencedirect.com/science/article/abs/pii/S0531556520303211?via%3Dihub

Additional information of El Mondo:
Find here more information/studies about sport nutrition.

 

10-12 g/d arginine during 8 weeks improve sport performance

Objectives:
Nitric oxide related ergogenic aids such as arginine (Arg) have shown to impact positively on sport performance through several physiological and metabolic mechanisms. However, research results have shown to be controversial. Therefore, this review article has been conducted.

Do both acute and chronic arginine supplementation increase aerobic (≤VO2max) and anaerobic (>VO2max) performance?

Study design:
This review article included 15 RCTs with 386 males and 8 females.

Arginine supplementation was ingested by participants in both acute and chronic protocols.
Acute arginine protocol was 0.15 g/kg (≈10-11 g) ingested between 60-90 minutes before physical exercises.

Chronic arginine protocol was 1.5-2 g/day during 4-7 weeks or 10-12 g/day during 8 weeks.

Random effects model and pooled standardized mean differences (SMD) were used according to Hedges’ g.

Egger’s analyses did not find publication bias in anaerobic performance [z = 0.786, p = 0.432]. However, funnel plot showed publication bias in aerobic performance data [z = 2.873, p 0.05].

Results and conclusions:
The investigators found both acute and chronic arginine supplementation significantly improved anaerobic performance [SMD = 0.24, 95% CI = 0.05 to 0.43, p = 0.01, I2 = 0%, p = 0.85].

The investigators found both acute and chronic arginine supplementation significantly improved aerobic performance [SMD = 0.84, 95% CI = 0.12 to 1.56, p = 0.02, I2 = 89%, p 0.001].

The investigators concluded both acute and chronic arginine supplementation improve (anaerobic/aerobic) performance.

Original title:
Effects of Arginine Supplementation on Athletic Performance Based on Energy Metabolism: A Systematic Review and Meta-Analysis by Viribay A, Burgos J, […], Mielgo-Ayuso J.

Link:
https://www.mdpi.com/2072-6643/12/5/1300/htm

Additional information of El Mondo:
Find here more information/studies about arginine and sport nutrition.

 

Protein supplementation increases lean body mass in adults

Objectives:
Does protein supplementation yield beneficial effects on body composition and muscle function (strength and synthesis) in healthy adults, with an emphasis on the timing of protein intake?

Study design:
This review article included 65 RCTs with 2,907 participants (1,514 men and 1,380 women, 13 unknown sex). 26, 8 and 24 studies were used for meta-analysis on lean body mass, handgrip strength and leg press strength, respectively.

Results and conclusions:
The investigators found protein supplementation was effective in improving lean body mass (LBM) in adults [MD = 0.62 kg, 95% CI = 0.36 to 0.88] and older adults [MD = 0.46 kg, 95% CI = 0.23 to 0.70].
Sensitivity analyses removing studies without exercise training had no impact on the outcome.

The investigators found no association between protein supplementation and handgrip strength [older adults: MD = 0.26 kg, 95% CI = -0.51 to 1.04] and leg press strength [adults: MD = 5.80 kg, 95% CI = -0.33 to 11.93 and older adults: MD = 1.97 kg, 95% CI = -2.78 to 6.72].
Sensitivity analyses removing studies without exercise training had no impact on the outcome.

The investigators found data regarding muscle synthesis were scarce and inconclusive.

The investigators found subgroup analyses showed no beneficial effect of a specific timing of protein intake on lean body mass, handgrip strength and leg press strength.

The investigators concluded there is a positive impact of protein supplementation on lean body mass of healthy adults and older adults, independently of intake timing.

Original title:
The Role of Protein Intake and its Timing on Body Composition and Muscle Function in Healthy Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials by Wirth J, Hillesheim E and Brennan L.

Link:
https://www.ncbi.nlm.nih.gov/pubmed/32232404

Additional information of El Mondo:
Find more information/studies on protein and sport nutrition right here.

The more lean body mass a person has, the higher their resting metabolic rate. Resting metabolic rate is the total number of calories burned when your body is completely at rest. Resting metabolic rate supports breathing, circulating blood, organ functions and basic neurological functions.

Whole-body vibration improves bone mineral density in postmenopausal women

Objectives:
Which types of exercise training (whole body vibration training, aerobic training, strength training and combined training) increase lumbar spine and femoral neck bone mineral density (BMD) in older postmenopausal women (PMW)?

Study design:
This review article included 16 RCTs with 1,624 subjects.

Results and conclusions:
The investigators found no significant change in lumbar spine bone mineral density following exercise training [MD = 0.01 g/cm2, 95% CI = -0.01 to 0.02].

The investigators found no significant change in femoral neck bone mineral density following exercise training [MD = 0.00 g/cm2, 95% CI = -0.01 to 0.01].

The investigators found, however, subgroup analysis by type of exercise training revealed that lumbar spine bone mineral density [MD = 0.01, 95% CI = 0.00 to 0.02] raised significantly when whole-body vibration (WBV) was employed as intervention compared with RCTs that utilized aerobic [MD = -0.01, 95% CI = -0.02 to -0.01], resistance [MD = 0.01, 95% CI = -0.04 to 0.06] or combined training [MD = 0.03, 95% CI = -0.01 to 0.08].

The investigators found, on the other hand, lumbar spine bone mineral density [MD = - 0.01, 95% CI = -0.02 to -0.01] reduced significantly when aerobic exercise training was used as intervention compared with RCTs that utilized resistance training, combined training or whole-body vibration. 

The investigators concluded whole-body vibration is an effective method to improve lumbar spine bone mineral density in older postmenopausal women.

Original title:
The Impact of Different Modes of Exercise Training on Bone Mineral Density in Older Postmenopausal Women: A Systematic Review and Meta-analysis Research by Mohammad Rahimi GR, Smart NA, […], Mohammad Rahimi N.

Link:
https://www.ncbi.nlm.nih.gov/pubmed/32055889

Additional information of El Mondo:
Find here more information/studies about sport nutrition. 

 

Strength training decreases inflammation in adults

Objectives:
Does strength training improve total cholesterol (TC), triglycerides (TG), low-density lipoprotein (LDL), high-density lipoprotein (HDL), C-reactive protein (CRP) and adiponectin levels of adults?

Study design:
This review article included clinical trials up to May 2017.

Results and conclusions:
The investigators found strength training significantly reduced total cholesterol levels [ES = -0.399, p  0.001]. 

The investigators found strength training significantly reduced triglycerides levels [ES = -0.204, p = 0.002]. 

The investigators found strength training significantly reduced LDL cholesterol levels [ES = -0.451, p  0.001]. 

The investigators found strength training significantly reduced CRP levels [ES = -0.542, p = 0.01]. 

The investigators found strength training significantly increased HDL cholesterol levels [ES = 0.363, p  0.001]. 

The investigators found strength training significantly increased adiponectin levels [ES = 1.105, p = 0.01]. 

The investigators concluded strength training promotes decreases in total cholesterol (TC), triglycerides (TG), low-density lipoprotein (LDL) (also called bad cholesterol), C-reactive protein (CRP) levels and increases high-density lipoprotein (HDL) (also called good cholesterol) and adiponectin levels of adults. Thus, progressive strength training could be a potential therapeutic option for improving abnormalities in lipid and inflammatory outcomes in adults.

Original title:
Effect of Strength Training on Lipid and Inflammatory Outcomes: Systematic Review With Meta-Analysis and Meta-Regression by Costa RR, Buttelli ACK, […], Kruel LFM.

Link:
https://www.ncbi.nlm.nih.gov/pubmed/31023184

Additional information of El Mondo:
Find here more information/studies cholesterol and sport nutrition.

Creatine supplementation does not induce renal damage

Objectives:
Creatine supplements are intended to improve performance, but there are indications that it can overwhelm liver and kidney functions, reduce the quality of life and increase mortality. Therefore, this review article has been conducted.

Does creatine supplementation increase risk of renal damage?

Study design:
This review article included 15 studies in the qualitative analysis and 6 studies in the quantitative analysis.

Results and conclusions:
The investigators found creatine supplementation did not significantly increase serum creatinine levels [standardized mean difference = 0.48, 95% CI = 0.24-0.73, p = 0.001, I2 = 22%].

The investigators found creatine supplementation did not significantly increase plasma urea values [standardized mean difference = 1.10, 95% CI = 0.34-1.85, p = 0.004, I2 = 28%].
The investigators concluded that creatine supplementation does not induce renal damage in the studied amounts and durations.

Original title:
Effects of Creatine Supplementation on Renal Function: A Systematic Review and Meta-Analysis by de Souza ESA, Pertille A, […], de Oliveira JJ.

Link:
https://www.ncbi.nlm.nih.gov/pubmed/31375416

Additional information of El Mondo:
Find here more information/studies on kidney disease and creatine.

3 mg creatine/kg/day for 14 days improve anaerobic performance in soccer players

Objectives:
Studies have shown that creatine supplementation increases intramuscular creatine concentrations, favoring the energy system of phosphagens, which may help explain the observed improvements in high-intensity exercise performance. However, research on physical performance in soccer has shown controversial results, in part because the energy system used is not taken into account. Therefore, this review article (meta-analysis) has been conducted.

Does creatine supplementation improve physical performance in soccer players?

Study design:
This review article included 9 RCTs with a total sample of 168 soccer players (118 males, 50 females) with an average age of 20.3 ± 2.0 years (from 15 to 30 years, as an average for the experimental sample).

The meta-analysis was performed using the random effects model and pooled standardized mean differences (SMD) (Hedges's g).

Results and conclusions:
The investigators found that creatine supplementation did not present beneficial effects on aerobic performance tests [SMD = -0.05, 95% CI = -0.37 to 0.28, p = 0.78] and phosphagen metabolism performance tests (strength, single jump, single sprint and agility tests: SMD = 0.21, 95% CI = -0.03 to 0.45, p = 0.08].

The investigators found, however, creatine supplementation showed beneficial effects on anaerobic performance tests [SMD = 1.23, 95% CI = 0.55 to 1.91, p 0.001].
Concretely, creatine supplementation demonstrated a large and significant effect on Wingate test performance [SMD = 2.26, 95% CI = 1.40 to 3.11, p 0.001].

The investigators concluded creatine supplementation with a loading dose of 20-30 g/day, divided 3-4 times per day, ingested for 6 to 7 days and followed by 5 g/day for 9 weeks or with a low dose of 3 mg/kg/day for 14 days presents positive effects on improving physical performance tests related to anaerobic metabolism, especially anaerobic power, in soccer players.

Original title:
Effects of Creatine Supplementation on Athletic Performance in Soccer Players: A Systematic Review and Meta-Analysis by Mielgo-Ayuso J, Calleja-Gonzalez J, […], Fernández-Lázaro D.

Link:
https://www.mdpi.com/2072-6643/11/4/757/htm

Additional information of El Mondo:
Find here more information/studies about sport nutrition and creatine.

Physical activity reduces lung cancer among smokers

Objectives:
Epidemiological evidences regarding the association between physical activity and the risk of lung cancer are still controversial. Therefore, this review article has been conducted.

Does physical activity reduce risk of lung cancer?

Study design:
This review article included 20 cohort studies with a total of 2,965,811 participants and 31,807 lung cancer cases.

The study population were adults with age of >18 years.
Most studies were adjusted for major confounders including age, sex, smoking status and body mass index, etc.

The quality scores ranged from 5 to 9 with a median score of 8.
3 studies were evaluated with a score of 7 and others with a score of ≥7. Thus, the majority of the studies included in the meta-analysis were assessed as high-quality studies.

There might be little indication of publication bias in this meta-analysis.

Results and conclusions:
The investigators found compared with the low level of physical activity, the high level of physical activity significantly reduced risk of lung cancer with 17% [pooled RR = 0.83, 95% CI = 0.77 to 0.90, I2 = 62.6%, p heterogeneity 0.001].

The investigators found in subgroup analyses, compared with the low level of physical activity, the high level of physical activity significantly reduced risk of lung cancer among women with 10% [pooled RR = 0.90, 95% CI = 0.82 to 0.99].

The investigators found in subgroup analyses compared with the low level of physical activity, the high level of physical activity significantly reduced risk of lung cancer among men with 19% [pooled RR = 0.81, 95% CI = 0.73 to 0.90].

The investigators found smokers with a high level of physical activity were associated with a 10% lower risk for lung cancer [RR = 0.90, 95% CI = 0.84 to 0.97], while the association was not significant among non-smokers [RR = 0.95, 95% CI = 0.88 to 1.03].

Subgroups analysis stratified by whether the studies adjusted for smoking intensity and durations yielded the same magnitude of RR.

However, the RR for subgroups without adjustment for dietary factors was 0.74 [95% CI = 0.71 to 0.77], which was significantly lower than that with dietary factors adjusted [RR = 0.89, 95% CI = 0.84 to 0.95].

The investigators found in sensitivity analyses, the pooled RRs ranged from 0.82 [95% CI = 0.76 to 0.89] to 0.86 [95% CI = 0.81 to 0.92]. The trend was generally similar with the overall analysis.

The investigators concluded a high level of physical activity reduces risk of lung cancer among smokers. Large interventional studies are expected to further verify these findings. If the inverse association, as well as the effect modification by smoking status, reflects a causal relation, future precision prevention of lung cancer by increased physical activity may be more effective when targeting to smokers rather than non-smokers.

Original title:
Association Between Physical Activity and Lower Risk of Lung Cancer: A Meta-Analysis of Cohort Studies by Liu Y, Li Y, […], Fan XX.

Link:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6349707/

Additional information of El Mondo:
Find here more information/studies about sport nutrition and cancer.

1-6g/d taurine supplementation improves human endurance performance

Objectives:
Taurine is central to many physiological processes, some of which are augmented by exogenous supply and have the potential to facilitate endurance performance; however, its independent effects on performance have not been systematically analyzed. Therefore, this review article has been conducted.

Does supplementation of taurine improve human endurance performance?

Study design:
This review article included 10 peer-reviewed articles. A sub-analysis of time-to-exhaustion (TTE) trials (n = 7) was also performed.

The doses of taurine ranged from 1 to 6 g/day and were provided in single doses and for up to 2 weeks among a range of subjects.

Results and conclusions:
The investigators found that taurine supplementation significantly improved overall endurance performance [Hedges' g = 0.40, 95% CI = 0.12-0.67, p = 0.004], which was similar in TTE trials [Hedges' g = 0.43, 95% CI = 0.12-0.75, p = 0.007].

The investigators found no differences between acute or chronic supplementation for the full sample [p = 0.897] or the TTE group [p = 0.896].

The investigators found that the dose of taurine did not moderate its effect on endurance performance [p > 0.05].

The investigators concluded that human endurance performance can be improved by orally ingesting a single dose of taurine in varying amounts (1-6 g).

Original title:
The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis by Waldron M, Patterson SD, […], Jeffries O.

Link:
https://www.ncbi.nlm.nih.gov/pubmed/29546641

Additional information of El Mondo:
Find here more information/studies about sport nutrition, protein and elderly.

Milk protein supplements + resistance training increase fat-free mass in older adults

Objectives:
Older adults experience age-related physiological changes that affect body weight and body composition. In general, nutrition and exercise have been identified as potent stimulators of protein synthesis in skeletal muscle. Milk proteins are excellent sources of all the essential amino acids and may represent an ideal protein source to promote muscle anabolism in older adults undergoing resistance training. However, several randomized control trials (RCTs) have yielded mixed results on the effects of milk proteins supplementation in combination with resistance training on body weight and composition. Therefore, this review article has been conducted.

Does supplementation of milk protein alone or in combination with resistance training, increase fat-free mass in older adults (age ≥ 60 years)?

Study design:
This review article included 10 RCTs involving 574 participants (mean age range from 60 to 80.8 years).

There was no statistical evidence of publication bias among the studies.

Results and conclusions:
The investigators found overall, the combination of milk proteins supplementation and resistance training had no significant effect on fat mass [0.30, 95% CI = -0.25 to 0.86 kg] or body weight [1.02, 95% CI = -0.01 to 2.04 kg].

The investigators found, however, a positive effect of milk proteins supplementation paired with resistance training on fat-free mass [0.74, 95% CI = 0.30 to 1.17 kg].

The investigators found greater fat-free mass gains were observed in studies that included more than 55 participants [0.73, 95% CI = 0.30 to 1.16 kg] and in studies that enrolled participants with aging-related medical conditions [1.60, 95% CI = 0.92 to 2.28 kg].

The investigators concluded supplementation of milk protein, in combination with resistance training, is effective to elicit fat-free mass gain in older adults (age ≥ 60 years).

Original title:
Effects of Milk Proteins Supplementation in Older Adults Undergoing Resistance Training: A Meta-Analysis of Randomized Control Trials by Hidayat K, Chen GC, […], Qin LQ.

Link:
https://www.ncbi.nlm.nih.gov/pubmed/29380851

Additional information of El Mondo:
Find here more information/studies about sport nutrition, protein and elderly.

Aerobic exercise benefits global cognition in mild cognitive impairment patients

Objectives:
Individuals with mild cognitive impairment (MCI) are at high risk for developing dementia. Physical exercise is a promising intervention for cognitive decline. Systematic reviews regarding the effects of physical exercise on cognitive and psychological outcomes among MCI patients are limited and a systematic review exploring the effects of exercise modalities on the results has not been conducted. Therefore, this review article has been conducted.

Do individuals with mild cognitive impairment benefit from physical exercise?

Study design:
This review article included 11 studies. The exercise interventions can be classified into 3 types: (a) aerobic exercise, (b) resistance exercise and (c) multi-modal exercise.

Results and conclusions:
The investigators found that physical exercise had beneficial effects for global cognition [SMD = 0.30, 95% CI = 0.10-0.49, p = 0.002].

The investigators found subgroup analysis demonstrated that aerobic exercise programmes were consistently associated with medium effect size [SMD = 0.54-0.58].

The investigators found, however, the effects of physical exercise on domain-specific cognitive function and psychological outcomes in mild cognitive impairment patients remained inconclusive.

The investigators found sensitivity analysis showed that types of control exerted influence on the outcomes.

The investigators concluded that physical exercise, aerobic exercise in particular, benefits global cognition in mild cognitive impairment patients. The evidence of physical exercise on domain-specific cognitive function and psychological outcomes remains unclear, more trials with rigorous study design are necessary to provide the evidence.

Original title:
The effectiveness of physical exercise on cognitive and psychological outcomes in individuals with mild cognitive impairment: A systematic review and meta-analysis by Song D, Yu DSF, […], Lei Y.

Link:
https://www.ncbi.nlm.nih.gov/pubmed/29334638

Additional information of El Mondo:
Find here more information/studies on cohort/case-control study/significant, sport nutrition and dementia right here.
 

No more than 1.62 g/kg/day dietary protein supplementation augments resistance exercise training induced gains in muscle mass and strength in healthy adults

Objectives:
Does dietary protein supplementation augment resistance exercise training (RET)-induced gains in muscle mass and strength?

Study design:
This review article included 49 RCTs with RET ≥6 weeks in duration, involving 1,863 participants.

Results and conclusions:
The investigators found that during periods of prolonged RET, dietary protein supplementation significantly increased changes in:
-strength-one-repetition-maximum [2.49 kg, 95% CI = 0.64 to 4.33];
-FFM (fat free mass) [0.30 kg, 95 BI = 0.09 to 0.52];
-muscle size-muscle fibre cross-sectional area [CSA = 310 µm2, 95% CI = 51 to 570] and
-mid-femur [CSA = 7.2 mm2, 95% CI = 0.20 to 14.30]

The investigators found that the impact of protein supplementation on gains in fat free mass (FFM) was reduced with increasing age [-0.01 kg, 95% CI = -0.02 to -0.00, p = 0.002] and was more effective in resistance-trained individuals [0.75 kg, 95% CI = 0.09 to 1.40, p = 0.03].

The investigators found that protein supplementation beyond total protein intakes of 1.62 g/kg/day resulted in no further RET-induced gains in fat free mass.

The investigators concluded dietary protein supplementation (1.62 g/kg/day) enhances changes in muscle strength and size during prolonged resistance exercise training in healthy adults.

Original title:
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults by Morton RW, Murphy KT, […], Phillips SM.

Link:
https://www.ncbi.nlm.nih.gov/pubmed/28698222

Additional information of El Mondo:
Find more information/studies on sport nutrition and protein right here.

Resistance training reduces blood pressure in prehypertensive and hypertensive subjects

Objectives:
Does resistance training reduce blood pressure in prehypertensive and hypertensive subjects?

Study design:
This review article included 5 RCTs provided data on 201 individuals.

Results and conclusions:
The investigators found when compared to group control, resistance training alone significantly reduced systolic blood pressure with 8.2 mmHg in prehypertensive and hypertensive subjects [95% CI = -10.9 to -5.5, I2 = 22.5%, p for heterogeneity = 0.271 and effect size = -0.97].

The investigators found when compared to group control, resistance training alone significantly reduced diastolic blood pressure with 4.1 mmHg in prehypertensive and hypertensive subjects [95% CI = -6.3 to -1.9, I2 = 46.5%, p for heterogeneity = 0.113 and effect size = -0.60].

The investigators concluded resistance training alone reduces systolic and diastolic blood pressure in prehypertensive and hypertensive subjects. These findings support the recommendation of resistance training as a tool for management of systemic hypertension.

Original title:
Resistance training alone reduces systolic and diastolic blood pressure in prehypertensive and hypertensive individuals: meta-analysis by de Sousa EC, Abrahin O, […], Vieira RP.

Link:
https://www.ncbi.nlm.nih.gov/pubmed/28769100

Additional information of El Mondo:
Find more information/studies on sport nutrition and lowering blood pressure right here.

Aerobic exercise performed in the fasted state induces higher fat oxidation than exercise performed in the fed state

Objectives:
What is the effect of aerobic exercise performed in the fasted versus fed states on fat and carbohydrate metabolism in adults?

Study design:
This review article included 27 studies with a total of 273 participants.

Results and conclusions:
The investigators found a significant increase in fat oxidation during aerobic exercise (duration ≤120 min) performed in the fasted state compared with fed state [WMD = -3.08 g, 95% CI = -5.38 to -0.79, I2 = 39.1%].

The investigators found the weighted mean difference of onesterified fatty acids (NEFA) concentrations was not significantly different between states [WMD = 0.00 mmol/L, 95 % CI = -0.07 to 0.08, I2 = 72.7 %].

The investigators found, however, the weighted mean differences of glucose [WMD = 0.78 mmol/L, 95% CI = 0.43 to 1.14, I2 = 90.8%] and insulin concentrations [WMD = 104.5 pmol/L, 95% CI = 70.8 to 138.2, I2 = 94.5%] were significantly higher for aerobic exercise (duration ≤120 min) performed in the fed state.

The investigators concluded that aerobic exercise (duration ≤120 min) performed in the fasted state induces higher fat oxidation than aerobic exercise performed in the fed state.

Original title:
Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis by Vieira AF, Costa RR, […], Kruel LF.

Link:
https://www.ncbi.nlm.nih.gov/pubmed/27609363

Additional information of El Mondo:
Find more studies/information on physical activity and energy right here.

Aerobic exercise is any exercise that raises the heart rate and increases respiration (breathing). Examples of aerobic exercise are:

  • Cross-country skiing
  • Cycling
  • Dancing
  • Fast walking
  • Hiking
  • Jogging or running
  • Swimming
     

Exercise lowers the risk for diabetes conferred by insulin resistance

Objectives:
Although exercise can improve insulin sensitivity, no adequate synthesis exists of exercise intervention studies with regard to their effect on insulin sensitivity. Therefore, this review article (meta-analysis) has beeen conducted.

Does exercise improve insuline sensitivity?

Study design:
This review article included data found across 2509 subjects (115 samples, 78 reports).
The median of mean age was 43 years.
The median of mean preintervention fasting insulin was 8 mU/L.

Results and conclusions:
The investigators found the overall mean effect size for 2-group postintervention comparisons was 0.38 [95% CI = 0.25-0.51, I2 = 0%] and for 2-group pre-post comparisons was 0.43 [95% CI = 0.30-0.56, I2 = 52%].

The investigators found higher mean insulin sensitivity for treatment than control subjects.

The investigators found the postintervention mean of 0.38 was consistent with treatment subjects ending studies with a mean fasting insulin of 6.8 mU/L if control participants’ mean fasting insulin were 7.9 mU/L.
Exploratory moderator analyses did not document different insulin sensitivity effect sizes across intervention characteristics or sample attributes.

The investigators concluded exercise is a valuable primary care and community health strategy for healthy adults to improve insulin sensitivity and lower the risk for diabetes conferred by insulin resistance.

Original title:
Insulin Sensitivity Following Exercise Interventions: Systematic Review and Meta-Analysis of Outcomes Among Healthy Adults by Conn VS, Koopman RJ, […], Hafdahl AR.

Link:
http://journals.sagepub.com/doi/pdf/10.1177/2150131913520328

Additional information of El Mondo:
Find more studies/information on physical activity and diabetes right here.

It is probably better to consume a low-glycemic-index carbohydrate meal before endurance performance

Objectives:
Although pre-exercise consumption of a low-glycemic-index (LGI) carbohydrate meal is generally recommended, the findings regarding subsequent exercise performance are inconsistent. Therefore, this review article (meta-analysis) has been conducted.

Does a pre-exercise low-glycemic-index carbohydrate meal lead to greater endurance performance than a pre-exercise high-glycemic-index (HGI) meal?

Study design:
This review article included 15 trials (randomized controlled or crossover trials).
All included studies were of low research quality.

Results and conclusions:
The investigators found the synthesized effect size [d  = 0.42, z  = 3.40, p  = 0.001] indicated that the endurance performance following a low-glycemic-index carbohydrate meal was superior to that following a high-glycemic-index meal.

The investigators found subgroup analyses demonstrated that the treatment effect did not vary across outcome measures (exercise to exhaustion, time trial and work output) or athletic status (trained or recreational participants).

The investigators concluded weak evidence supports the claim that endurance performance following pre-exercise consumption of a low-glycemic-index (LGI) carbohydrate meal is superior to that following pre-exercise consumption of a high-glycemic-index (HGI) meal. Further high-quality research in this area is warranted.

Original title:
Effect of pre-exercise carbohydrate diets with high vs low glycemic index on exercise performance: a meta-analysis by Heung-Sang Wong S, Sun FH, […], Ya-Jun Huang W.

Link:
https://www.ncbi.nlm.nih.gov/pubmed/28383695

Additional information of El Mondo:
Find here more information/studies about sport nutrition and carbohydrate.

A low-glycemic-index (LGI) carbohydrate diet is a diet with a lot of products with GI lower than 55. Products with GI lower than 55 are called low-glycemic-index carbohydrate products. These products are low-glycemic-index carbohydrate products.
 

Fish consumption during pregnancy is not associated with risk of asthma and other allergy-related diseases from infancy to mid childhood

Objectives:
It has been suggested that prenatal exposure to n-3 long-chain fatty acids protects against asthma and other allergy-related diseases later in childhood. The extent to which fish intake in pregnancy protects against child asthma and rhinitis symptoms remains unclear. Therefore, this review article (meta-analysis) has been conducted.

Does fish consumption during pregnancy reduce risk of asthma and other allergy-related diseases later in childhood?

Study design:
This review article included data from 60,774 mother-child pairs participating in 18 European and US birth cohort studies.
Information on wheeze, asthma and allergic rhinitis prevalence was collected using validated questionnaires.
The time periods of interest were: infancy (0-2 years), preschool age (3-4 years) and school age (5-8 years).
The median fish consumption during pregnancy ranged from 0.44 times/week in The Netherlands to 4.46 times/week in Spain.

Results and conclusions:
The investigators found maternal fish intake during pregnancy was not associated with offspring wheeze symptoms in any age group nor with the risk of child asthma [adjusted meta-analysis relative risk per 1-time/week = 1.01, 95% CI = 0.97-1.05] and allergic rhinitis at school age [RR = 1.01, 95% CI = 0.99-1.03].

These results were consistently found in further analyses by type of fish and seafood consumption and in sensitivity analyses.

The investigators concluded maternal fish intake during pregnancy is not associated with offspring wheeze symptoms in any age group (0-2 years, 3-4 years and 5-8 years) or with the risk of child asthma and allergic rhinitis at school age (5-8 years).

Original title:
Fish and seafood consumption during pregnancy and the risk of asthma and allergic rhinitis in childhood: a pooled analysis of 18 European and US birth cohorts by Stratakis N, Roumeliotaki T, […], Chatzi L.

Link:
https://www.ncbi.nlm.nih.gov/pubmed/28338907

Additional information of El Mondo:
Find more information/studies on fish consumption, pregnancy and review article/significant/95% CI right here.