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HOW TO DEVELOP YOUR ANAEROBIC POWER Journal of the Nutritioh Society of Isotonic drink formulas Nutrition volume 16 piwer, Article number: 24 Cite this article. Metrics details. Creatine supplementation aids the Phosphagen system Coenzyme Q absorption increasing the amount aaerobic free creatine and Coenzyme Q absorption available to replenish adenosine triphosphate. The purpose of this study was to investigate the effects of a creatine and electrolyte formulated multi-ingredient performance supplement MIPS on strength and power performance compared to a placebo. Maximal strength along with total concentric work, mean rate of force development mRFDmean power, peak power, and peak force for both bench press and back squat were determined at pre-test and post-test separated by 6 weeks of supplementation.Nutrition for enhanced anaerobic power -
CMR appears to be ergogenic in cycling to include both longer, lower-intensity and shorter high-intensity protocols. The findings on the topic are equivocal likely because caffeine provided in this source does not increase caffeine plasma concentration and increases in plasma concentration are likely needed to experience an ergogenic effect of caffeine [ 69 ].
Details of these studies, as well as additional studies may be found in Table 5. The use of caffeinated nasal sprays and inspired powders are also of interest. Three mechanisms of action have been hypothesized for caffeinated nasal sprays.
Firstly, the nasal mucosa is permeable, making the nasal cavity a potential route for local and systemic substance delivery; particularly for caffeine, a small molecular compound [ 11 , 12 , 30 , 31 ]. Secondly, and similar to CMR, bitter taste receptors are located in the nasal cavity.
The use of a nasal spray may allow for the upregulation of brain activity associated with reward and information processing [ ]. Thirdly, but often questioned due to its unknown time-course of action, caffeine could potentially be transported directly from the nasal cavity to the CNS, specifically the cerebrospinal fluid and brain by intracellular axonal transport through two specific neural pathways, the olfactory and trigeminal [ , ].
No significant improvements were reported in either anaerobic and aerobic performance outcome measures despite the increased activity of cingulate, insular, and sensory-motor cortices [ 79 ].
Laizure et al. Both were found to have similar bioavailability and comparable plasma concentrations with no differences in heart rate or blood pressure Table 6.
While caffeinated gels are frequently consumed by runners, cyclists and triathletes, plasma caffeine concentration studies have yet to be conducted and only three experimental trials have been reported.
Cooper et al. In the study by Cooper et al. In contrast, Scott et al. utilized a shorter time period from consumption to the start of the exercise i.
However, these ideas are based on results from independent studies and therefore, future studies may consider exploring the optimal timing of caffeine gel ingestion in the same group of participants. More details on these studies may be found in Table 7.
Similar to caffeinated gels, no studies measured plasma caffeine concentration following caffeinated bar consumption; however, absorption and delivery likely mimic that of coffee or caffeine anhydrous capsule consumption.
While caffeinated bars are commonly found in the market, research on caffeinated bars is scarce. To date, only one study [ 82 ] Table 7 has examined the effects of a caffeine bar on exercise performance.
Furthermore, cyclists significantly performed better on complex information processing tests following the time trial to exhaustion after caffeine bar consumption when compared to the carbohydrate only trial. As there is not much data to draw from, future work on this source of caffeine is needed.
A review by Trexler and Smith-Ryan comprehensively details research on caffeine and creatine co-ingestion [ 32 ]. With evidence to support the ergogenic benefits of both creatine and caffeine supplementation on human performance—via independent mechanisms—interest in concurrent ingestion is of great relevance for many athletes and exercising individuals [ 32 ].
While creatine and caffeine exist as independent supplements, a myriad of multi-ingredient supplements e. It has been reported that the often-positive ergogenic effect of acute caffeine ingestion prior to exercise is unaffected by creatine when a prior creatine loading protocol had been completed by participants [ , ].
However, there is some ambiguity with regard to the co-ingestion of caffeine during a creatine-loading phase e. While favorable data exist on muscular performance outcomes and adaptations in individuals utilizing multi-ingredient supplements e.
Until future investigations are available, it may be prudent to consume caffeine and creatine separately, or avoid high caffeine intakes when utilizing creatine for muscular benefits [ ]. This is likely due to the heterogeneity of experimental protocols that have been implemented and examined.
Nonetheless, a systematic review and meta-analysis of 21 investigations [ ] concluded the co-ingestion of carbohydrate and caffeine significantly improved endurance performance when compared to carbohydrate alone.
However, it should be noted that the magnitude of the performance benefit that caffeine provides is less when added to carbohydrate i.
carbohydrate than when isolated caffeine ingestion is compared to placebo [ ]. Since the publication [ ], results remain inconclusive, as investigations related to sport-type performance measures [ 83 , , , , , , ], as well as endurance performance [ 84 , , ] continue to be published.
Overall, to date it appears caffeine alone, or in conjunction with carbohydrate is a superior choice for improving performance, when compared to carbohydrate supplementation alone. Few studies to date have investigated the effect of post-exercise caffeine consumption on glucose metabolism [ , ].
While the delivery of exogenous carbohydrate can increase muscle glycogen alone, Pedersen et al. In addition, it has been demonstrated that co-ingestion of caffeine with carbohydrate after exercise improved subsequent high-intensity interval-running capacity compared with ingestion of carbohydrate alone.
This effect may be due to a high rate of post-exercise muscle glycogen resynthesis [ ]. Practically, caffeine ingestion in close proximity to sleep, coupled with the necessity to speed glycogen resynthesis, should be taken into consideration, as caffeine before bed may cause sleep disturbances.
The genus of coffee is Coffea , with the two most common species Coffea arabica arabica coffee and Coffea canephora robusta coffee used for global coffee production. While coffee is commonly ingested by exercising individuals as part of their habitual diet, coffee is also commonly consumed pre-exercise to improve energy levels, mood, and exercise performance [ 11 , 40 ].
Indeed, a recent review on coffee and endurance performance, reported that that coffee providing between 3 and 8. Specifically, Higgins et al. Since the release of the Higgins et al. review, three additional studies have been published, examining the effects of coffee on exercise performance.
Specifically, Niemen et al. Fifty-km cycling time performance and power did not differ between trials. Regarding resistance exercise performance, only two studies [ 55 , 56 ] have been conducted to date. One study [ 56 ] reported that coffee and caffeine anhydrous did not improve strength outcomes more than placebo supplementation.
On the other hand, Richardson et al. The results between studies differ likely because it is challenging to standardize the dose of caffeine in coffee as differences in coffee type and brewing method may alter caffeine content [ ].
Even though coffee may enhance performance, due to the difficulty of standardizing caffeine content most sport dietitians and nutritionists use anhydrous caffeine with their athletes due to the difficulty of standardizing caffeine content. Consumption of energy drinks has become more common in the last decade, and several studies have examined the effectiveness of energy drinks as ergogenic aids Table 8.
Souza and colleagues [ ] completed a systematic review and meta-analysis of published studies that examined energy drink intake and physical performance. Studies including endurance exercise, muscular strength and endurance, sprinting and jumping, as well as sport-type activities were reviewed.
It has been suggested that the additional taurine to caffeine containing energy drinks or pre-workout supplements, as well as the addition of other ergogenic supplements such as beta-alanine, B-vitamins, and citrulline, may potentiate the effectiveness of caffeine containing beverages on athletic performance endeavors [ ].
However, other suggest that the ergogenic benefits of caffeine containing energy drinks is likely attributed to the caffeine content of the beverage [ ]. For a thorough review of energy drinks, consider Campbell et al. Table 8 provides a review of research related to energy drinks and pre-workout supplements.
Caffeine in its many forms is a ubiquitous substance frequently used in military, athletic and fitness populations which acutely enhance many aspects of exercise performance in most, but not all studies. Supplementation with caffeine has been shown to acutely enhance many aspects of exercise, including prolonged aerobic-type activities and brief duration, high-intensity exercise.
The optimal timing of caffeine ingestion likely depends on the source of caffeine. Studies that present individual participant data commonly report substantial variation in caffeine ingestion responses.
Inter-individual differences may be associated with habitual caffeine intake, genetic variations, and supplementation protocols in a given study. Caffeine may be ergogenic for cognitive function, including attention and vigilance.
Caffeine at the recommended doses does not appear significantly influence hydration, and the use of caffeine in conjunction with exercise in the heat and at altitude is also well supported. Alternative sources of caffeine, such as caffeinated chewing gum, mouth rinses, and energy gels, have also been shown to improve performance.
Energy drinks and pre-workouts containing caffeine have been demonstrated to enhance both anaerobic and aerobic performance. Individuals should also be aware of the side-effects associated with caffeine ingestion, such as sleep disturbance and anxiety, which are often linearly dose-dependent.
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Eckerson JM, Bull AJ, Baechle TR, Fischer CA, O'Brien DC, Moore GA, et al. A η p 2 of greater than 0. All data were analyzed using SPSS version A total of 22 participants completed both pre- and post-testing sessions separated by 6 weeks supplementation.
Age, sex, height, and mass were all recorded at pre-test and post-test to describe the samples for both the placebo and MIPS groups Table 1. The assumptions of normality and homogeneity of variances remained unviolated for the dependent variables.
Greenhouse-Geisser corrections were taken into account when the assumption of sphericity was violated. The initial one-way ANOVA displayed no significant differences between the placebo and MIPS groups at pre-test. From pre- to post-testing, the MIPS group increased their back squat 1RM significantly by The MIPS group displayed a significant increase of 5.
The MIPS displayed an increased mean power of The purpose of the study was to examine the effects of a creatine electrolyte MIPS on strength and power in recreational strength trained individuals. We compared two supplementation groups, one was MIPS formulated with creatine and electrolytes and the other group had placebo formulated with only maltodextrin, before and after 6 weeks of supplementation.
Measurements of maximal strength 1RM as well as other biomechanical performance variables during the bench press and back squat. Our primary hypothesis was supported, the MIPS group displayed a significant increase to their back squat and bench press 1RM compared to the placebo group.
The MIPS group increased the maximal strength for both the back squat and bench press exercises following 6 weeks of supplementation. In agreement with this finding, Hoffman et al. Pearson et al. The soccer players displayed significant These results are in line with the current data, which showed an increase of The literature and current study seem to agree that creatine supplementation lasting at least 5 weeks can increase back squat maximal strength across various populations ranging from recreational to competitive athletes.
The current study displayed that subjects in the MIPS group significantly increased their bench press 1RM by 5. Our results are in agreement with other studies that displayed significantly increased the upper body maximal strength in a range of active people following creatine supplementation [ 9 , 22 , 26 , 28 , 29 ].
Hoffman et al. This increase amounted to a two-and-a-half-fold increase compared to their placebo counterparts. Our secondary hypothesis was partially supported, as the MIPS group significantly increased their total concentric work and mean power during the bench press maximal repetition test.
Very few studies using creatine supplementation have been done using the performance variables in the current study performing repetitions to failure under certain loading conditions [ 13 , 21 , 31 ]. A day supplementation study using male powerlifters examined a carbohydrate-protein creatine supplements effect on maximal repetition tests across five subsequent sets of bench press [ 21 ].
Following supplementation, the groups supplementing with creatine had an increased number of repetitions in sets one, four, and five [ 21 ]. An increase in the amount of creatine available can prolong the usage of the phosphagen system, thus increasing performance over the latter repetitions. This result suggests that maybe a larger dose of creatine does not always indicate a greater benefit.
The significant increase of A maximal repetition test at this specified load is heavily dependent on the phosphagen system [ 21 ]. While no research was found on mRFD during the bench press, an increase of mRFD shows a possibility of decreased rate of fatigue.
Subjects that displayed an increased mRFD were achieving their peak force at a much faster rate throughout their repetition test. Mean RFD has two major components that could be influenced due to fatigue: velocity and force [ 32 ].
With an increase in mRFD, it is possible that MIPS participants were able to maintain either their peak force applied to the barbell, as well as the rate at which the force was achieved. Both considerations are heavily influenced with fatigue, as fatigue takes effect, both the magnitude of force and speed of the movement should reduce.
The results could indicate an increased performance during repetitions to failure, with the fatigue being minimized during the post intervention testing.
Most available information on creatine supplementation primarily involves an isolated creatine supplement. This current study combined both creatine and various electrolytes that potentially increase the absorption of creatine, increase transport into the muscle, and increase performance.
Therefore, our results may not be directly relatable to a creatine only supplement, due to the addition of electrolytes in the current MIPS.
However, Brilla et al. This finding could be potentially related to our current study displaying an increased back squat 1RM. The back-squat exercise is a quadriceps dominant movement, requiring greater knee extensor torques to overcome a greater amount of weight.
Crisafulli et al. Cycling performance peak and average power output during sprint cycling were increased following 6 weeks of an electrolyte creatine supplement. While not directly comparable, the current information merits further research on creatine supplemented that include electrolytes.
There were some limiting factors to the current study that could have influenced the results. Subjects were instructed to refrain from strenuous exercise prior to testing, but this was not controlled. There was also no control used for back squat depth for subjects to maintain. They were instructed to squat until 90° knee flexion angle was elicited, but no objective protocol to control for depth was utilized.
The maximal repetition test for the back squat occurred last in the data collection, and therefore could be affected by accumulative fatigue from the testing procedures. Additionally, the supplement was not tested by an individual third party laboratory to confirm the potency of the supplement prior to the start of the study.
Greater adherence to the diet logs provided would have examined the potential impact of diet during the supplementation period and ensure a change in diet did not impact the results.
One other potential limitation could be the use of maintenance only doses of supplementation. However, this limitation is minimal as other studies have found that maintenance doses over longer periods of time have the same effect of creatine saturation in muscular tissue [ 24 ].
Finally, comparing the MIPS group to a creatine only group would have added to the comparison to examine the effects of electrolytes directly. Our results are in line with previous creatine versus placebo studies and merit more follow up with a direct comparison to a creatine only supplement. Future research could focus on expanding to more resistance training exercises using similar repetitions to failure that rely greatly upon the phosphagen system.
Creatine supplementation has been noted to have the greatest effect on repeated bout exercises, with multiple repetitions with moderated rest [ 13 , 21 , 31 , 34 ]. Comparing the MIPS to a creatine monohydrate supplement would also be a next step to compare if the electrolytes elicit a significant effect compared to a creatine monohydrate supplement.
Six weeks of MIPS supplementation can be beneficial for increasing multiple facets of athletic performance in recreationally trained individuals.
The MIPS increased both back squat and bench press maximal strength. This MIPS consisting of creatine and electrolytes could be beneficial for people wishing to increase their performance. Additional studies are needed to compare the MIPS to a creatine only supplement to examine if the performance increase is directly related to the electrolytes in the MIPS.
All data pertaining to the conclusions of the study are found within the article. The corresponding data set used is available under reasonable requests.
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Journal of the International Society Herbal remedies for allergies Sports Nutrition volume 18 enahnced, Article number: 1 Cite this article. Metrics details. Nutritino critical evaluation of Coenzyme Q absorption available literature to date, The Coenzyme Q absorption Society of Anareobic Nutrition ISSN position ajaerobic caffeine intake is as follows:. Supplementation with caffeine has been shown to acutely enhance various aspects of exercise performance in many but not all studies. Small to moderate benefits of caffeine use include, but are not limited to: muscular endurance, movement velocity and muscular strength, sprinting, jumping, and throwing performance, as well as a wide range of aerobic and anaerobic sport-specific actions. Aerobic endurance appears to be the form of exercise with the most consistent moderate-to-large benefits from caffeine use, although the magnitude of its effects differs between individuals.
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