The purpose was to compare changes in lean tissue mass, strength, and myof-brillar protein catabolism resulting from combining whey protein or soy protein with resistance training. Twenty-seven untrained healthy subjects (18 female, 9 male) age 18 to 35 y were randomly assigned (double blind) to supplement with whey protein (W; 1.2 g/kg body mass whey protein + 0.3 g/kg body mass sucrose power, N = 9: 6 female, 3 male), soy protein (S; 1.2 g/kg body mass soy protein + 0.3 g/kg body mass sucrose powder, N = 9: 6 female, 3 male) or placebo (P; 1.2 g/kg body mass maltodextrine + 0.3 g/kg body mass sucrose powder, N = 9: 6 female, 3 male) for 6 wk. Before and after training, measurements were taken for lean tissue mass (dual energy X-ray absorptiometry), strength (1-RM for bench press and hack squat), and an indicator of myofbrillar protein catabolism (urinary 3-methylhistidine). Results showed that protein supplementation during resistance training, independent of source, increased lean tissue mass and strength over isocaloric placebo and resistance training (P < 0.05). We conclude that young adults who supplement with protein during a structured resistance training program experience minimal beneficial effects in lean tissue mass and strength.
Darren G. Candow, Natalie C. Burke, T. Smith-Palmer and Darren G. Burke
Darren G. Burke, Philip D. Chilibeck, Gianni Parise, Mark A. Tarnopolsky and Darren G. Candow
α-lipoic acid has been found to enhance glucose uptake into skeletal muscle in animal models. Studies have also found that the co-ingestion of carbohydrate along with creatine increases muscle creatine uptake by a process related to insulin-stimulated glucose disposal. The purpose of this study was to determine the effect of α-lipoic acid on human skeletal muscle creatine uptake by directly measuring intramuscular concentrations of creatine, phosphocreatine, and ad-enosine triphosphate when creatine monohydrate was co-ingested with α-lipoic acid. Muscle biopsies were acquired from the vastus lateralis m. of 16 male subjects (18–32 y) before and after the experimental intervention. After the initial biopsy, subjects ingested 20 g · d−1 of creatine monohydrate, 20 g · d−1 of creatine monohydrate + 100 g · d−1 of sucrose, or 20 g · d−1 of creatine monohydrate + 100 g · d−1 of sucrose + 1000 mg · d−1 of α-lipoic acid for 5 days. Subjects refrained from exercise and consumed the same balanced diet for 7 days. Body weight increased by 2.1% following the nutritional intervention, with no differences between the groups. There was a significant increase in total creatine concentration following creatine supplementation, with the group ingesting α-lipoic acid showing a significantly greater increase (p < .05) in phosphocreatine (87.6 → 106.2 mmol · kg−1 dry mass [dm]) and total creatine (137.8 → 156.8 mmol · kg−1 dm). These findings indicate that co-ingestion of α-lipoic acid with creatine and a small amount of sucrose can enhance muscle total creatine content as compared to the ingestion of creatine and sucrose or creatine alone.
Darren G. Burke, Darren G. Candow, Philip D. Chilibeck, Lauren G. MacNeil, Brian D. Roy, Mark A. Tarnopolsky and Tim Ziegenfuss
The purpose of this study was to compare changes in muscle insulin-like growth factor-I (IGF-I) content resulting from resistance-exercise training (RET) and creatine supplementation (CR). Male (n = 24) and female (n = 18) participants with minimal resistance-exercise-training experience (≥1 year) who were participating in at least 30 min of structured physical activity (i.e., walking, jogging, cycling) 3–5 ×/wk volunteered for the study. Participants were randomly assigned in blocks (gender) to supplement with creatine (CR: 0.25 g/kg lean-tissue mass for 7 days; 0.06 g/kg lean-tissue mass for 49 days; n = 22, 12 males, 10 female) or isocaloric placebo (PL: n = 20, 12 male, 8 female) and engage in a whole-body RET program for 8 wk. Eighteen participants were classified as vegetarian (lacto-ovo or vegan; CR: 5 male, 5 female; PL: 3 male, 5 female). Muscle biopsies (vastus lateralis) were taken before and after the intervention and analyzed for IGF-I using standard immunohistochemical procedures. Stained muscle cross-sections were examined microscopically and IGF-I content quantified using image-analysis software. Results showed that RET increased intramuscular IGF-I content by 67%, with greater accumulation from CR (+78%) than PL (+54%; p = .06). There were no differences in IGF-I between vegetarians and nonvegetarians. These findings indicate that creatine supplementation during resistance-exercise training increases intramuscular IGF-I concentration in healthy men and women, independent of habitual dietary routine.
Darren G. Candow, Philip D. Chilibeck, Karen E. Chad, Murray J. Chrusch, K. Shawn Davison and Darren G. Burke
The authors previously found that creatine (Cr) combined with 12 weeks of resistance training enhanced muscle strength and endurance and lean tissue mass (LTM) in older men. Their purpose in this study was to assess these variables with cessation of Cr combined with 12 weeks of reduced training (33% lower volume) in a subgroup of these men (n = 8, 73 years old) compared with 5 men (69 years old) who did not receive Cr. Strength (1-repetition maximum [1-RM]), endurance (maximum number of repetitions over 3 sets at 70–80% 1-RM), and LTM (dual-energy X-ray absorptiometry) were assessed before and after 12 weeks of Cr cessation combined with reduced-volume training. No changes in strength or LTM occurred. Muscle endurance was significantly reduced (7–21%; p < .05), with the rate of change similar between groups. Withdrawal from Cr had no effect on the rate of strength, endurance, and loss of lean tissue mass with 12 weeks of reduced-volume training.
Darren G. Burke, Philip D. Chilibeck, K. Shawn Davison, Darren C. Candow, Jon Farthing and Truis Smith-Palmer
Our purpose was to assess muscular adaptations during 6 weeks of resistance training in 36 males randomly assigned to supplementation with whey protein (W; 1.2 g/kg/day), whey protein and creatine monohydrate (WC; 0.1 g/kg/day), or placebo (P; 1.2 g/kg/day maltodextrin). Measures included lean tissue mass by dual energy x-ray absorptiometry, bench press and squat strength (1-repetition maximum), and knee extension/flexion peak torque. Lean tissue mass increased to a greater extent with training in WC compared to the other groups, and in the W compared to the P group (p < .05). Bench press strength increased to a greater extent for WC compared to W and P (p < .05). Knee extension peak torque increased with training for WC and W (p < .05), but not for P. All other measures increased to a similar extent across groups. Continued training without supplementation for an additional 6 weeks resulted in maintenance of strength and lean tissue mass in all groups. Males that supplemented with whey protein while resistance training demonstrated greater improvement in knee extension peak torque and lean tissue mass than males engaged in training alone. Males that supplemented with a combination of whey protein and creatine had greater increases in lean tissue mass and bench press than those who supplemented with only whey protein or placebo. However, not all strength measures were improved with supplementation, since subjects who supplemented with creatine and/or whey protein had similar increases in squat strength and knee flexion peak torque compared to subjects who received placebo.
Darren G. Burke, Shawn Silver, Laurence E. Holt, Truis Smith-Palmer, Christopher J. Culligan and Philip D. Chilibeck
Dietary supplementation (SUP) has become a significant part of athletic training. Studies indicate that creatine (Cr) can enhance short-duration, high-intensity activities. This study examined the effect of 21 days of low dose Cr SUP (~7.7 g/day) and resistance training on force output, power output, duration of mean peak power output, and total work performed until fatigue. A double-blind protocol was used, where an individual, who was not part of any other aspect of the study, randomly assigned subjects to creatine and placebo groups. Forty-one male university athletes were randomly assigned to either Cr (n= 20) or placebo (n = 21) SUP. On the first and last day of the study, subjects were required to perform concentric bench press movements until exhaustion on an isokinetic dynamometer. The dynamometer was hard-wired to a personal computer, which provided force, velocity, and duration measures. Force and power output until fatigue, were used to determine total work, force-time, and power-time relationships. ANOVA results revealed that the Cr subjects performed more total work until fatigue, experienced significantly greater improvements in peak force and peak power, and maintained elevated mean peak power for a longer period of time. These results indicate that Cr SUP can significantly improve factors associated with short-duration, high-intensity activity.