Effect Of Carbohydrate-Protein Supplementation On Resistance Exercise Performance, Perceived Exertion, And Salivary Cortisol

We investigated the effect of carbohydrate mouth rinsing on resistance exercise performance. Fifteen recreationally trained women (age 26 ± 4 y; height 1.61.9 ± 5.1 m; weight 59.5 ± 8.2 kg) completed two resistance exercise bouts consisting of three sets of five exercises (half-squat, leg press, bench press, military press, and seated row) to volitional fatigue with a 10 repetition-maximum load. Immediately prior to and during the middle of each exercise bout, subjects mouth rinsed for 10 s with 100 mL of either a 6% maltodextrin solution (CHO) or an artificially flavored solution (PLA) in a randomized, double-blind, counterbalanced fashion. Heart rate and perceived exertion were compared between conditions using a 2 (conditions) × 15 (time points) repeated measures ANOVA. Significant main effects were further analyzed using pairwise comparisons with Bonferroni post hoc tests. Total volume (exercises * sets * repetitions * load) between sessions was compared with a Student’s t-test. Statistical significance was set at p ≤ 0.05 level of confidence. The CHO resulted in more repetitions performed during half-squat, bench press, military press, and seated row, for a significantly greater (∼12%) total volume load lifted versus PLA ( p = 0.039, ES: 0.49). Rating of perceived exertion was also significantly lower in the CHO versus PLA ( p = 0.020, ES: 0.28). These data indicate that CHO mouth rinsing can enhance high-volume resistance exercise performance and lower ratings of perceived exertion.

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Nocebo Effects on Perceived Muscle Soreness and Exercise Performance Following Unaccustomed Resistance Exercise: A Pilot Study

Journal of Functional Morphology and Kinesiology ◽

10.3390/jfmk5020040 ◽

2020 ◽

Vol 5 (2) ◽

pp. 40

Author(s):

Blake H. McLemore ◽

Sarah G. McLemore ◽

Rebecca R. Rogers ◽

Joseph A. Pederson ◽

Tyler D. Williams ◽

...

Keyword(s):

Resistance Exercise ◽

Exercise Performance ◽

Muscle Soreness ◽

Perceived Exertion ◽

Exercise Bout ◽

Pain Scale ◽

Control Group ◽

Negative Belief ◽

Nocebo Effects ◽

Negative Expectation

The purpose of this study was to investigate the effects of nocebo administration on perceived soreness and exercise performance following unaccustomed resistance exercise. Untrained males were randomly assigned to one of two treatments: (1) control or (2) negative-belief. For the negative-belief group, participants were given a capsule before exercise containing 400 mg of an inert substance (gluten-free cornstarch) and were told the supplement would increase muscle soreness. The control group received no treatment. An algometer and pain scale was used to obtain soreness, and a goniometer was used to measure elbow range of motion (ROM). Participants completed an eccentric bicep curl pyramid with their non-dominant arm. Rate of perceived exertion (RPE) and repetitions were recorded. Then, 48 h after the initial exercise bout, participants repeated all procedures. Perceived soreness, ROM, average RPE, and total repetitions performed were analyzed. Perceived soreness was significantly higher in both control and negative-belief groups 48 h after exercise (p < 0.001; η2 = 0.23). ROM was significantly lower 48 h post in the negative-belief group (p = 0.004; d = 1.83) while no differences existed for controls (p = 0.999; d = 0.16). Average RPE was unaffected between groups (p = 0.282; η2 = 0.07). Total repetitions were significantly lower 48 h post in the negative-belief group (p < 0.001; d = 2.51) while no differences existed for the controls (p = 0.999; d = 0.08). Findings suggest that 48 h after unaccustomed resistance exercise, negative expectation does not worsen soreness but hinders ROM and exercise performance.

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Effects of Carbohydrate Mouth Rinsing on Upper Body Resistance Exercise Performance

International Journal of Sport Nutrition and Exercise Metabolism ◽

10.1123/ijsnem.2019-0073 ◽

2020 ◽

Vol 30 (1) ◽

pp. 42-47

Author(s):

Ben M. Krings ◽

Brandon D. Shepherd ◽

Hunter S. Waldman ◽

Matthew J. McAllister ◽

JohnEric W. Smith

Keyword(s):

Heart Rate ◽

Resistance Exercise ◽

Exercise Performance ◽

Perceived Exertion ◽

Bench Press ◽

Upper Body ◽

Aerobic Performance ◽

Ratings Of Perceived Exertion ◽

Mouth Rinsing ◽

Repetitions To Failure

Carbohydrate mouth rinsing has been shown to enhance aerobic exercise performance, but there is limited research with resistance exercise (RE). Therefore, the purpose of this investigation was to examine the effects of carbohydrate mouth rinsing during a high-volume upper body RE protocol on performance, heart rate responses, ratings of perceived exertion, and felt arousal. Recreationally experienced resistance-trained males (N = 17, age: 21 ± 1 years, height: 177.3 ± 5.2 cm, mass: 83.5 ± 9.3 kg) completed three experimental sessions, with the first serving as familiarization to the RE protocol. During the final two trials, the participants rinsed a 25-ml solution containing either a 6% carbohydrate solution or an artificially flavored placebo in a randomized, counterbalanced, and double-blinded fashion. The participants rinsed a total of nine times immediately before beginning the protocol and 20 s before repetitions to failure with the exercises bench press, bent-over row, incline bench press, close-grip row, hammer curls, skull crushers (all completed at 70% one-repetition maximum), push-ups, and pull-ups. Heart rate, ratings of perceived exertion, and felt arousal were measured at the baseline and immediately after each set of repetitions to failure. There were no differences for the total repetitions completed (carbohydrate = 203 ± 25 repetitions vs. placebo = 201 ± 23 repetitions, p = .46, Cohen’s d = 0.10). No treatment differences were observed for heart rate, ratings of perceived exertion, or felt arousal (p > .05). Although carbohydrate mouth rinsing has been shown to be effective in increasing aerobic performance, the results from this investigation show no benefit in RE performance in resistance-trained males.

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Effects Of Caffeine On Resistance Exercise Performance, Mood, Heart Rate, And Rating Of Perceived Exertion

Medicine & Science in Sports & Exercise ◽

10.1249/01.mss.0000384998.72523.6b ◽

2010 ◽

Vol 42 ◽

pp. 443-444

Author(s):

Edward Jo ◽

Michael Martinez ◽

Brown E. Lee ◽

Jared W. Coburn ◽

Biagini Matthew ◽

...

Keyword(s):

Heart Rate ◽

Resistance Exercise ◽

Exercise Performance ◽

Perceived Exertion ◽

Rating Of Perceived Exertion

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Effects of Zembrin® (Sceletium tortuosum) Supplementation on Mood, Soreness, and Performance Following Unaccustomed Resistance Exercise: A Pilot Study

Nutraceuticals ◽

10.3390/nutraceuticals1010002 ◽

2021 ◽

Vol 1 (1) ◽

pp. 2-11

Author(s):

Angela Berry ◽

Haley Langley ◽

Rebecca Rogers ◽

Courteney Benjamin ◽

Tyler Williams ◽

...

Keyword(s):

Resistance Exercise ◽

Muscle Damage ◽

Exercise Performance ◽

Muscle Soreness ◽

Perceived Exertion ◽

Mood State ◽

Day Treatment ◽

Short Term ◽

And Performance

The purpose of this study was to investigate acute Zembrin® (Sceletium tortuosum) supplementation on muscle soreness, markers of muscle damage, mood, and exercise performance following unaccustomed resistance exercise. Untrained females (n = 16) were divided into two groups with a different three-day treatment regimen: (1) placebo (PL) and (2) Zembrin® (ZEM). During the initial visit, baseline perceived soreness, range of motion (ROM), mood state (profile of mood states (POMS) questionnaire), and plasma lactate dehydrogenase concentrations (LDH) were measured followed by the performance of an eccentric bicep curl protocol with their non-dominant arm. The total repetitions and rate of perceived exertion (RPE) were recorded throughout the exercise. The participants then supplemented with the corresponding treatment immediately following, the subsequent day, and 30 min prior to completing a 48 h follow-up visit. For the 48 h visit, all procedures were repeated and comparisons were drawn for perceived soreness, ROM, LDH, mood scores, total repetitions, and RPE. The findings indicate that short-term ZEM supplementation resulted in lower perceived soreness (p = 0.020) and a greater preservation of ROM (p = 0.028) at 48 h versus the PL group. Mood worsened from the baseline to 48 h regardless of the treatment (p = 0.043) but the decrements were exacerbated in the PL group compared with the ZEM group (p < 0.001). LDH levels (p = 0.019) and RPE (p = 0.008) were higher and total repetitions were lower (p < 0.001) at 48 h irrespective of the treatment. Although short-term dietary enrichment with ZEM did not alter the exercise performance or biomarkers of muscle damage, the current results suggest ZEM supplementation may be effective in reducing the markers of soreness and preserve mood following unaccustomed eccentric exercise.

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Effects of Preferred and Non-Preferred Warm-Up Music on Resistance Exercise Performance

Journal of Functional Morphology and Kinesiology ◽

10.3390/jfmk6010003 ◽

2020 ◽

Vol 6 (1) ◽

pp. 3

Author(s):

Christopher G. Ballmann ◽

Georgia D. Cook ◽

Zachary T. Hester ◽

Thomas J. Kopec ◽

Tyler D. Williams ◽

...

Keyword(s):

Resistance Exercise ◽

Exercise Performance ◽

Perceived Exertion ◽

Bench Press ◽

Upper Body ◽

Warm Up ◽

Body Resistance ◽

Repetitions To Failure ◽

Trial Participants ◽

Selection Of

The purpose of this study was to examine the effects of listening to preferred and non-preferred warm-up music on upper-body resistance exercise performance. Resistance-trained males (ages 18–24) participated in two separate bench press trials each with a different warm-up music condition: preferred warm-up music (PREF) or non-preferred warm-up music (NON-PREF). In each trial, participants listened to PREF or NON-PREF music during a standardized bench press warm-up. Following the warm-up, motivation to exercise was measured using a visual analog scale followed by two sets × repetitions to failure (RTF) at 75% of 1-RM separated by 1 min of rest. A linear position transducer was used to measure mean barbell velocity. Rate of perceived exertion (RPE) was obtained after each set. RTF, velocity, RPE, and motivation were analyzed. RTF were significantly higher during the PREF versus NON-PREF trail (p = 0.001) while mean barbell velocity remained unchanged (p = 0.777). RPE was not significantly different between PREF and NON-PREF trials (p = 0.735). Motivation to exercise was significantly higher during the PREF versus NON-PREF trial (p < 0.001). Findings show that listening to PREF music during a warm-up improves subsequent RTF performance during bench press exercise. However, barbell velocity was largely unaffected. While perceived exertion was similar between trials, motivation to exercise was markedly increased during the PREF warm-up music trial. These findings suggest that competitors listening to warm-up music before giving maximal effort during resistance exercise could optimize performance by ensuring self-selection of their own preferred music.

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Sodium bicarbonate supplementation in resistance exercise performance, perceived exertion and blood lactate concentration

Motriz Revista de Educação Física ◽

10.1590/s1980-6574202000010215 ◽

2020 ◽

Vol 26 (1) ◽

Author(s):

Letícia Rodrigues Fontanella ◽

Cíntia Azara ◽

Estevão Scudese ◽

Diogo de Oliveira Silva ◽

Carlos José Nogueira ◽

...

Keyword(s):

Sodium Bicarbonate ◽

Resistance Exercise ◽

Blood Lactate ◽

Exercise Performance ◽

Perceived Exertion ◽

Lactate Concentration ◽

Blood Lactate Concentration

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Faculty Opinions recommendation of Efficacy of whey protein supplementation on resistance exercise-induced changes in lean mass, muscle strength, and physical function in mobility-limited older adults.

Faculty Opinions – Post-Publication Peer Review of the Biomedical Literature ◽

10.3410/f.717968146.793467953 ◽

2012 ◽

Author(s):

Thomas Lang

Keyword(s):

Older Adults ◽

Muscle Strength ◽

Resistance Exercise ◽

Physical Function ◽

Whey Protein ◽

Lean Mass ◽

Protein Supplementation ◽

Exercise Induced ◽

Induced Changes

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A Five-Ingredient Nutritional Supplement and Home-Based Resistance Exercise Improve Lean Mass and Strength in Free-Living Elderly

Nutrients ◽

10.3390/nu12082391 ◽

2020 ◽

Vol 12 (8) ◽

pp. 2391 ◽

Cited By ~ 1

Author(s):

Mats I. Nilsson ◽

Andrew Mikhail ◽

Lucy Lan ◽

Alessia Di Carlo ◽

Bethanie Hamilton ◽

...

Keyword(s):

Resistance Exercise ◽

Old Age ◽

Body Fat ◽

Lean Mass ◽

Daily Intake ◽

Protein Supplementation ◽

Muscle Quality ◽

Free Living ◽

Home Based ◽

And Function

Old age is associated with lower physical activity levels, suboptimal protein intake, and desensitization to anabolic stimuli, predisposing for age-related muscle loss (sarcopenia). Although resistance exercise (RE) and protein supplementation partially protect against sarcopenia under controlled conditions, the efficacy of home-based, unsupervised RE (HBRE) and multi-ingredient supplementation (MIS) is largely unknown. In this randomized, placebo-controlled and double-blind trial, we examined the effects of HBRE/MIS on muscle mass, strength, and function in free-living, older men. Thirty-two sedentary men underwent twelve weeks of home-based resistance band training (3 d/week), in combination with daily intake of a novel five-nutrient supplement (‘Muscle5’; M5, n = 16, 77.4 ± 2.8 y) containing whey, micellar casein, creatine, vitamin D, and omega-3 fatty acids, or an isocaloric/isonitrogenous placebo (PLA; n = 16, 74.4 ± 1.3 y), containing collagen and sunflower oil. Appendicular and total lean mass (ASM; +3%, TLM; +2%), lean mass to fat ratios (ASM/% body fat; +6%, TLM/% body fat; +5%), maximal strength (grip; +8%, leg press; +17%), and function (5-Times Sit-to-Stand time; −9%) were significantly improved in the M5 group following HBRE/MIS therapy (pre vs. post tests; p < 0.05). Fast-twitch muscle fiber cross-sectional areas of the quadriceps muscle were also significantly increased in the M5 group post intervention (Type IIa; +30.9%, Type IIx, +28.5%, p < 0.05). Sub-group analysis indicated even greater gains in total lean mass in sarcopenic individuals following HBRE/MIS therapy (TLM; +1.65 kg/+3.4%, p < 0.05). We conclude that the Muscle5 supplement is a safe, well-tolerated, and effective complement to low-intensity, home-based resistance exercise and improves lean mass, strength, and overall muscle quality in old age.

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The Relationship between Resistance Exercise Performance and Ventilatory Efficiency after Beetroot Juice Intake in Well-Trained Athletes

Nutrients ◽

10.3390/nu13041094 ◽

2021 ◽

Vol 13 (4) ◽

pp. 1094

Author(s):

Noemí Serra-Payá ◽

Manuel Vicente Garnacho-Castaño ◽

Sergio Sánchez-Nuño ◽

Lluís Albesa-Albiol ◽

Montserrat Girabent-Farrés ◽

...

Keyword(s):

Resistance Exercise ◽

Exercise Test ◽

Exercise Performance ◽

Beetroot Juice ◽

Experimental Conditions ◽

Double Blind ◽

Ventilatory Efficiency ◽

End Tidal ◽

Oxygen Uptake Efficiency Slope ◽

The Relationship

The assessment of ventilatory efficiency is critical to understanding the matching of ventilation (VE) and perfusion in the lungs during exercise. This study aimed to establish a causal physiological relationship between ventilatory efficiency and resistance exercise performance after beetroot juice (BJ) intake. Eleven well-trained males performed a resistance exercise test after drinking 140 mL of BJ (~12.8 mmol NO3−) or a placebo (PL). Ventilatory efficiency was assessed by the VE•VCO2−1 slope, the oxygen uptake efficiency slope and the partial pressure of end-tidal carbon dioxide (PetCO2). The two experimental conditions were controlled using a randomized, double-blind crossover design. The resistance exercise test involved repeating the same routine twice, which consisted of wall ball shots plus a full squat (FS) with a 3 min rest or without a rest between the two exercises. A higher weight lifted was detected in the FS exercise after BJ intake compared with the PL during the first routine (p = 0.004). BJ improved the VE•VCO2−1 slope and the PetCO2 during the FS exercise in the first routine and at rest (p < 0.05). BJ intake improved the VE•VCO2−1 slope and the PetCO2 coinciding with the resistance exercise performance. The ergogenic effect of BJ could be induced under aerobic conditions at rest.

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