trumeta Recovery
clinical studies on the following ingredients:
Tart Cherry
Nutritional Compounds to Improve Post-Exercise Recovery
Abstract
The metabolic and mechanical stresses associated with muscle-fatiguing exercise result in perturbations to bodily tissues that lead to exercise-induced muscle damage (EIMD), a state of fatigue involving oxidative stress and inflammation that is accompanied by muscle weakness, pain and a reduced ability to perform subsequent training sessions or competitions. This review collates evidence from previous research on a wide range of nutritional compounds that have the potential to speed up post-exercise recovery. We show that of the numerous compounds investigated thus far, only two-tart cherry and omega-3 fatty acids-are supported by substantial research evidence. Further studies are required to clarify the potential effects of other compounds presented here, many of which have been used since ancient times to treat conditions associated with inflammation and disease.
Source: O’Connor, E., Mündel, T. & Barnes, M. J. “Nutritional Compounds to Improve Post-Exercise Recovery.” Nutrients, (2022): 14(23):5069.
Broad Spectrum Polyphenol Supplementation from Tart Cherry Extract on Markers of Recovery from Intense Resistance Exercise
Abstract
Background: Tart cherry supplementation has been shown to enhance recovery from strenuous exercise due to its antioxidant properties. The majority of these studies used tart cherry juice, with a significant calorie content. The primary purpose of this study was to assess whether powdered tart cherry extract with minimal calorie content reduces oxidative stress and enhances recovery following intense resistance exercise.
Methods: Thirteen men (mean age: 26.2 ± 5.3 years; height: 184.3 ± 8.2 cm; weight: 92.9 ± 15.6 kg) performed a demanding resistance exercise protocol consisting of 6 sets of 10 repetitions of barbell back squat with 80% 1RM. The protocol was performed once following 7 days of 500 mg of tart cherry extract and once following placebo. Serum protein carbonyl (PC) content, creatine kinase activity (CK) and creatine kinase myocardial band content (CK-MB) were used to assess oxidative stress, skeletal and cardiac muscle damage respectively. Muscle soreness was assessed by visual analog scale. Physical performance was measured by countermovement jump power and handgrip dynamometer strength.
Results: There was a significant increase in PC in the placebo (PL) condition when compared to the Tart Cherry (TC) condition at Immediate Post (IP) (PL: 0.4 ± 0.3 vs. TC: - 0.4 ± 0.2 nmol∙mg- 1; p < 0.001), 1 h (PL: 0.3 ± 0.3 vs. TC: - 0.7 ± 0.3 nmol∙mg- 1; p < 0.001) and 24 h (PL: 0.1 ± 0.4 vs. TC: - 0.3 ± 0.5 nmol∙mg- 1; p=0.010). There was a significant increase in CK activity in PL when compared to the TC at IP (PL: 491.1 ± 280 vs. TC: 296.3 ± 178 U∙L- 1; p=0.008) and 3 h (PL: - 87 ± 123 vs. TC: 43.1 ± 105.3 U∙L- 1; p=0.006). There was a significant (p=0.003) increase in CKMB concentration in PL when compared to the TC (PL: 21.6 ± 12.4 vs. TC: - 0.3 ± 11.8 ng∙ml- 1; p=0.006) at 1 h post. There was a significant increase in handgrip strength in TC when compared to PL (PL: - 2 ± 5.1 vs. TC: 1.7 ± 3 kg; p=0.017) at 24 h post.
Conclusions: This study demonstrated that tart cherry extract reduced oxidative stress and markers of muscle and cardiac damage following intense resistance exercise. This occurred along with a prevention of the decrease in handgrip strength seen following the intense exercise protocol, indicating a potential reduction in central fatigue. These benefits were seen with minimal energy intake.
Source: Hooper, D. R. et al. “Broad Spectrum Polyphenol Supplementation from Tart Cherry Extract on Markers of Recovery from Intense Resistance Exercise.” Journal of the International Society of Sports Nutrition (2021): 18(1):47.
Magnesium
Effects of Magnesium Supplementation on Muscle Soreness and Performance
Abstract
Effects of magnesium supplementation on muscle soreness and performance. J Strength Cond Res 36(8): 2198-2203, 2022-This double-blind, between-group study examined effects of magnesium (Mg) supplementation (350 mg·d -1 , 10 days) on muscle soreness and performance. College-aged male ( n = 9) and female ( n = 13) subjects completed baseline and posttreatment eccentric bench press sessions inducing fatigue/soreness followed by performance sessions (total volume and repetitions to failure [RTF] [65, 75, and 85% of 1 repetition maximum]) 48 hours later with perceptual measures. Subjects estimated soreness using a Delayed Onset of Muscle Soreness scale by striking a vertical line on a 6-cm horizontal line (at 24, 36, and 48 hours post trial) from 0-no soreness to 6-intolerable soreness. Results are presented as means ± SD (alpha ≤0.05). Mg significantly reduced (∼1-2 units lower on a 6-point scale) muscle soreness from the baseline eccentric to postintervention trial 24, 36, and 48 hours with no significant change for placebo (Pla) group. Performance approached significance for total RTF ( p = 0.06) and 65 and 75% RTF ( p = 0.08) (Mg vs. Pla). Perceptual responses for session rating of perceived exertion and acute rating of perceived exertion were significant for Mg (5.1 ± 2.4 to 4.1 ± 2.0) vs. Pla (5.0 ± 1.8 to 5.5 ± 1.6). Perceived recovery after supplementation was improved vs. baseline for Mg (5.4 ± 2.2 to 7.5 ± 2.3) but not for Pla (6.2 ± 2.4 to 7.2 ± 3.3). Results show significantly reduced muscle soreness, session rating of perceived exertion, acute rating of perceived exertion, and improved perceived recovery after Mg (vs. Pla) supplementation and some evidence for positive performance impact.
Source: Reno, A. M. et al. Reno, AM, Green, M, Killen, LG, O'Neal, EK, Pritchett, K, and Hanson, Z. “Effects of Magnesium Supplementation on Muscle Soreness and Performance.” The Journal of Strength & Conditioning Research. (2022): 36(8):2198-2203.
Impact of Magnesium Supplementation in Muscle Damage of Professional Cyclists Competing in a Stage Race
Abstract
Magnesium is a cofactor of different enzymatic reactions involved in anabolic and catabolic processes that affect muscular performance during exercise. In addition, it has been suggested that magnesium could participate in maintaining muscle integrity during demanding effort. The main purpose of this study was to analyze the effects of magnesium supplementation in preventing muscle damage in professional cyclists taking part in a 21-day cycling stage race. Eighteen male professional cyclists (n = 18) from two teams were recruited to participate in the research. They were divided into 2 groups: the control group (n = 9) and the magnesium-supplemented group (n = 9). The supplementation consisted of an intake of 400 mg/day of magnesium during the 3 weeks of competition. Blood samples were collected according to World Anti-Doping Agency rules at three specific moments during competition: immediately before the race; mid competition; and before the last stage. Levels of serum and erythrocyte magnesium, lactate dehydrogenase, creatinine kinase, aspartate transaminase, alanine transaminase, myoglobin, aldolase, total proteins, cortisol and creatinine were determined. Serum and erythrocyte magnesium levels decreased during the race. Circulating tissue markers increased at the end of the race in both groups. However, myoglobin increase was mitigated in the supplemented group compared with the controls.
We conclude that magnesium supplementation seems to exert a protective effect on muscle damage.
Source: Córdova, A., Mielgo-Ayuso, J., Roche, E., Caballero-García, A. & Fernandez-Lázaro, D. “Impact of Magnesium Supplementation in Muscle Damage of Professional Cyclists Competing in a Stage Race.” Nutrients. (2019): 11(8): 1927.
Curcumin
Curcumin supplementation and delayed onset muscle soreness (DOMS): effects, mechanisms, and practical considerations
Abstract
Purpose: In this literature review we aimed to investigate the effects of curcumin supplementation on delayed onset muscle soreness (DOMS), which occurs after exercise, and evaluate related parameters to propose practical recommendations for the field of exercise physiology.
Methods: Experimental studies conducted on curcumin supplementation and DOMS were systematically reviewed to determine (1) the effect of curcumin supplementation on DOMS, (2) potential mechanisms by which curcumin supplementation may attenuate DOMS, and (3) practical considerations for curcumin supplementation.
Results: While several studies have reported that curcumin supplementation attenuates DOMS after exercise, others have reported that curcumin supplementation has no effect on DOMS. Several mechanisms have been proposed by which curcumin supplementation may attenuate DOMS; the most probable of which is a reduction in inflammatory response. Other potential mechanisms include modulation of transient receptor potential vanilloid 1 (TRPV1) or changes in post-exercise capillary lactate levels; these require further examination. The usual recommended dose of curcumin is 150–1500 mg daily (sometimes up to 5 g), divided into 2–3 portions and taken before and after exercise. It is not necessary to take curcumin together with piperine.
Conclusion: Although conflicting results regarding the effects of curcumin supplementation on DOMS exist in literature, it may be considered as a method of nutritional intervention for reducing post-exercise DOMS.
Source: Yoon, W.-Y., Lee, K. & Kim, J. “Curcumin supplementation and delayed onset muscle soreness (DOMS): effects, mechanisms, and practical considerations.” Physical Activity and Nutrition. (2020): 24(3): 39–43.
The Effect of Curcumin Supplementation on Selected Markers of Delayed Onset Muscle Soreness (DOMS)
Abstract
Inflammation and pain induced by delayed onset muscle soreness (DOMS) can be induced by eccentric exercise or an unaccustomed activity. The condition can causes problems in exercising and for athletes. The purpose of this study was to assess the effect of 150mg curcumin supplementation immediately after intensive eccentric exercise. Evaluations were made for total antioxidant Capacity (TAC), muscle damage markers, and DOMS induced pain. Ten healthy young males (age, 25.0 ± 1.6 years; height, 178.9 ± 4.1 cm; body mass, 81.1 ± 6.8 kg; fat%, 14.2 ± 2.1) completed a double blind randomized-controlled crossover trial to estimate the effects of oral curcumin supplementation (150mg) and a placebo on squat performance and DOMS following unaccustomed heavy eccentric exercise.
Curcumin (CU) or placebo (P) was taken at the prescribed dose immediately after eccentric squat exercises; administrations were separated by a 14-day washout period. Measurements were made at the baseline, immediately, 24, 48, and 72h after exercise comprising: (a) limb pain (1–10 cm visual analogue scale; VAS), (b) total antioxidant capacity (TAC) (c) serum markers of muscle damage and inflammation. Measurements taken after exercise showed significantly reduced levels of pain, creatine kinase (CK), alanine aminotransferase (ALT), and aspartate aminotransferase (AST) in C group compared with group P group (P<0.05). TAC remained significantly high in group C after exercise compared with levels in group P (P<0.05).
The findings of this study suggest that a 150mg dose of curcumin may have antioxidant, anti-inflammatory and analgesic effects on DOMS.
Source: Nakhostin-Roohi, B., Nasirvand Moradlou, A., Mahmoodi Hamidabad, S. & Ghanivand, B. “The Effect of Curcumin Supplementation on Selected Markers of Delayed Onset Muscle Soreness (DOMS).” Annals of Applied Sport Science. (2016): vol. 4, no. 2, pp. 25-31.
beta-hydroxy-beta-methylbutyerate
International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB)
Abstract
Position Statement: The International Society of Sports Nutrition (ISSN) bases the following position stand on a critical analysis of the literature on the use of beta-hydroxy-beta-methylbutyrate (HMB) as a nutritional supplement. The ISSN has concluded the following. 1. HMB can be used to enhance recovery by attenuating exercise induced skeletal muscle damage in trained and untrained populations. 2. If consuming HMB, an athlete will benefit from consuming the supplement in close proximity to their workout. 3. HMB appears to be most effective when consumed for 2 weeks prior to an exercise bout. 4. Thirty-eight mg·kg·BM-1 daily of HMB has been demonstrated to enhance skeletal muscle hypertrophy, strength, and power in untrained and trained populations when the appropriate exercise prescription is utilized. 5. Currently, two forms of HMB have been used: Calcium HMB (HMB-Ca) and a free acid form of HMB (HMB-FA). HMB-FA may increase plasma absorption and retention of HMB to a greater extent than HMB-CA. However, research with HMB-FA is in its infancy, and there is not enough research to support whether one form is superior. 6. HMB has been demonstrated to increase LBM and functionality in elderly, sedentary populations. 7. HMB ingestion in conjunction with a structured exercise program may result in greater declines in fat mass (FM). 8. HMB's mechanisms of action include an inhibition and increase of proteolysis and protein synthesis, respectively. 9. Chronic consumption of HMB is safe in both young and old populations.
Source: Jacob M Wilson, Peter J Fitsche, Bill Campbell, Gabriel J Wilson, Nelo Zanchi, Lem Taylor, Colin Wilborn, Douglas S Kalman, Jeffrey R Stout, Jay R Hoffman, Tim N Ziegenfuss, Hector L Lopez, Richard B Kreider, Abbie E Smith-Ryan, and Jose Antonio. “International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate (HMB)” Journal of International Society of Sports Nutrition. (2013): 10(1):6.
Effects of β-hydroxy-β-methylbutyrate supplementation on recovery from exercise-induced muscle damage: a mini-review
Abstract
Purpose: Several studies have reported that β-hydroxy-β-methylbutyrate (HMB) has beneficial effects on exercise-induced muscle damage (EIMD). Here, we examine the effects and mechanisms of HMB supplementation on exercise-induced muscle damage EIMD and provide guidelines for the application of supplementary HMB.
Methods: For this review, we performed web searches using PubMed, Web of Science, and Wiley Online Library. Keywords used were 'HMB,' 'HMB and EIMD,' 'HMB and recovery,' 'HMB and resistance exercise,' and 'HMB and eccentric muscle contraction.'
Results: Several previous studies have shown that HMB supplementation can reduce EIMD and promote recovery. In particular, reductions were detected in certain markers of muscle membrane damage, including creatine kinase and lactate dehydrogenase. There may be multiple mechanisms in which HMB supplementation reduces EIMD, including reducing muscle-damage-induced inflammation and oxidative stress and promoting cellular cholesterol synthesis by increasing the production of β-hydroxy-β-methylglutaryl-Co-A, a product of HMB metabolism. In general, the suggested daily intake of HMB is 3 g. In addition, the timing and duration of HMB intake can be classified as chronic [≥ 2 weeks, in which a total of 3 g is consumed daily (3 × 1 g taken at breakfast, lunch, and dinner)] or acute (taken 30-60 min before exercise). The timing of intake during exercise may vary depending upon whether the formulation is calcium HMB (60-120 min before exercise) or the free-acid form of HMB (30-60 min before exercise). Notably, the co-administration of HMB and creatine does not appear to be effective in reducing EIMD.
Conclusion: HMB supplementation can be considered as an effective nutritional strategy to minimize EIMD.
Source: Kim, D. & Kim, J. “Effects of β-hydroxy-β-methylbutyrate supplementation on recovery from exercise-induced muscle damage: a mini-review.” Physical Activity and Nutrition. (2022): 26(4):41-45.
B Vitamins
Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence
Abstract
Vitamins and minerals are essential to humans as they play essential roles in a variety of basic metabolic pathways that support fundamental cellular functions. In particular, their involvement in energy-yielding metabolism, DNA synthesis, oxygen transport, and neuronal functions makes them critical for brain and muscular function. These, in turn, translate into effects on cognitive and psychological processes, including mental and physical fatigue.
This review is focused on B vitamins (B1, B2, B3, B5, B6, B8, B9 and B12), vitamin C, iron, magnesium, and zinc, which have recognized roles in these outcomes. It summarizes the biochemical bases and actions of these micronutrients at both the molecular and cellular levels and connects them with cognitive and psychological symptoms, as well as manifestations of fatigue that may occur when status or supplies of these micronutrients are not adequate.
Source: Tardy, A.-L., Pouteau, E., Marquez, D., Yilmaz, C. & Scholey, A. “Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence.” Nutrients. (2020): 12(1): 228.
Pre-supplementation of Crocus sativus Linn (saffron) attenuates inflammatory and lipid peroxidation markers induced by intensive exercise in sedentary women
Abstract
Antioxidant and anti-inflammatory actions of Crocus sativus Linn (saffron) in relation to intensive exercise need to be studied. This study aimed to investigate the effect of four weeks of saffron supplementation on serum levels of tumor necrosis factor alpha (TNF-α), as a marker of inflammation, malondialdehyde (MDA), as a marker of lipid peroxidation, and levels of Lactate dehydrogenase (LDH) and creatine kinase (CK), as two markers of muscle damage, in sedentary women following intensive exercise. After a 4-week period of supplementation (30 mg/day), the healthy inactive young women performed one bout of acute resistance exercises at 85 % of one-repetition maximum. Using commercial kits, TNF-α and MDA levels were measured using ELISA method. In addition, LDH and CK were measured by photometric method. Data were statistically analyzed by one-way ANOVA (P<0.05). Our finding showed a significant increases in serum LDH (P=0.015), CK (P=0.001), TNF-a (P=0.001) and MDA (P=0.001) levels following one bout of resistance exercise. However, saffron supplementation prevent from increases in LDH (P=0.999), CK (P=0.935), TNF-a (P=0.898) and MDA (P=0.617) levels induced by one bout of resistance exercise. Although, intensive resistance exercise increases muscle damage enzymes, inflammatory and lipid peroxidation markers, however, pre-supplementation of saffron returns these markers to baseline levels.
Therefore, it can be concluded that saffron supplementation acts as anti-oxidative and anti-inflammation agent, making it advisable to athletes and coaches involved in intensive resistance exercises.
Source: Hosseinzadeh, M., Taheri Chadorneshin, H., Ajam-Zibad, M. & Abtahi-Eivary, S.-H. “Pre-supplementation of Crocus sativus Linn (saffron) attenuates inflammatory and lipid peroxidation markers induced by intensive exercise in sedentary women.” Journal of Applied Pharmaceutical Science (2017): vol 7, issue 5, pp 147-151.
Preventive effects of 10-day supplementation with saffron and indomethacin on the delayed-onset muscle soreness
Abstract
Objective: Delayed-onset muscle soreness (DOMS) often occurs after unaccustomed eccentric exercise and reduces exercise performance. We aimed to study the preventive effects of saffron and indomethacin on the biochemical and functional indicators of DOMS after 1-session eccentric exercise.
Participants: Thirty-nine nonactive male university students randomly divided into saffron (n = 12), indomethacin (n = 12), and control (n = 15) groups.
Interventions: Saffron group received 1 capsule containing dried saffron powder (n = 12, 300 mg/d), indomethacin group received 75 mg indomethacin (n = 12, 25 mg thrice a day), and control group (n = 15) received placebo capsules, 1 week before and 3 days after eccentric exercise. Ten days before and 24, 48, and 72 hours after muscle soreness protocol, the maximum isometric and isotonic forces, plasma creatine kinase (CK), plasma lactate dehydrogenase (LDH), perceived pain, knee range of movement, and thigh circumference were measured. Muscle soreness protocol was performed with a weight load equal to 80% of the maximum isotonic force in 4 sessions with 20 repetitions and 3-minute rest in between.
Main outcome measures: This study shows that 10-day supplementation with 300 mg saffron significantly decreased the CK and LDH concentrations (P < 0.0001). In the saffron group, there was no decline in maximum isometric and isotonic forces after eccentric exercise, but a significant decline in the isometric force was observed in the control group (P < 0.0001). No pain was reported in the saffron group, whereas the indomethacin group experienced pain before 72 hours (P < 0.001).
Conclusions: Results obtained from the current novel research indicate a strong preventive effect of 10-day supplementation with saffron on the DOMS.
Source: Meamarbashi, A. & Rajabi, A. “Preventive effects of 10-day supplementation with saffron and indomethacin on the delayed-onset muscle soreness.” Clinical Journal of Sport Medicine (2015): 25(2):105-12.
Dietary Nutrient Intake, Alcohol Metabolism, and Hangover Severity
Abstract
Several dietary components have been shown to influence alcohol metabolism and thereby potentially affect the development of a hangover. From the literature, it is evident that dietary nicotinic acid and zinc play a pivotal role in the oxidation of ethanol into acetaldehyde. The aim of the current study was to associate dietary intake of nicotinic acid and zinc with hangover severity. To this end, data from n = 23 healthy social drinkers who participated in a naturalistic hangover study were analyzed. n = 10 of them reported to be hangover-resistant (the control group), whereas n = 13 reported to have regular hangovers (the hangover-sensitive group). Two 24 h dietary recall records were completed, one for the day of alcohol consumption and another one for an alcohol-free control day. Dietary nutrient intake was averaged and did not significantly differ between hangover-sensitive and hangover-resistant drinkers. For the hangover-sensitive drinkers, partial correlations with overall hangover severity were computed, controlling for estimated blood alcohol concentration. A bootstrapping technique was applied to account for the relatively small sample size. The results showed that dietary intake of nicotinic acid (rPB = -0.521) and zinc (rPB = -0.341) were significantly and negatively associated (p < 0.002) with overall hangover severity. Dietary zinc intake was also significantly and negatively associated with severity of vomiting (rPB = -0.577, p < 0.002). No significant associations with hangover severity were found for other nutrients, such as fat and fibers.
In conclusion, this study suggests that social drinkers who have a higher dietary intake of nicotinic acid and zinc report significantly less severe hangovers. As hangover-resistant and hangover-sensitive drinkers had a similar dietary nutrient intake, the claim of being hangover-resistant must be based on other unknown biopsychosocial factors. These findings should be replicated in a larger sample and include more elaborate food frequency questionnaires or nutrient-specific dietary intake records for zinc and nicotinic acid, and preferably accompanied by nutrient assessments in urine and/or blood.
Source: Verster, J. C. et al. “Dietary Nutrient Intake, Alcohol Metabolism, and Hangover Severity.” Journal of Clinical Medicine. (2019): 8(9):1316
References:
- https://pubmed.ncbi.nlm.nih.gov/36501099/
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- https://pubmed.ncbi.nlm.nih.gov/33009349/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723322/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7669469/
- https://www.semanticscholar.org/paper/The-Effect-of-Curcumin-Supplementation-on-Selected-Nakhostin-Roohi-Moradlou/e137cbb1a6a21f1c1d8cf946f6b7e2c47ee46eca?p2df
- https://pubmed.ncbi.nlm.nih.gov/23374455/
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- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/
- https://japsonline.com/abstract.php?article_id=2276&sts=2
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