CaHMB improved strength and MQ without RE. Further, RE is an effective intervention for improving all measures of body composition and functionality.

Background: Intermittent bouts of high-intensity exercise result in diminished stores of energy substrates, followed by an accumulation of metabolites, promoting chronic physiological adaptations. In addition, β-alanine has been accepted has an effective physiological hydrogen ion (H + ) buffer. Concurrent high-intensity interval training (HIIT) and β-alanine supplementation may result in greater adaptations than HIIT alone. The purpose of the current study was to evaluate the effects of combining β-alanine supplementation with high-intensity interval training (HIIT) on endurance performance and aerobic metabolism in recreationally active college-aged men.

The purpose of the present study was to evaluate the effects of cycle ergometry high-intensity interval training (HIIT) with and without beta-alanine supplementation on maximal oxygen consumption rate (VO2 peak), cycle ergometer workload at the ventilatory threshold (VT W), and body composition. Forty-four women (mean +/- SD age = 21.8 +/- 3.7 years; height = 166.5 +/- 6.6 cm; body mass (BM) = 65.9 +/- 10.8 kg; VO2 peak = 31.5 +/- 6.2 ml x kg(-1) x min(-1)) were randomly assigned to 1 of 3 groups: beta-alanine (BA, n = 14) 1.5 g + 15 g dextrose powder; placebo (PL, n = 19) 16.5 g dextrose powder; or control (CON, n = 11). Testing was conducted at baseline (week 0), after 3 weeks (week 4), and after 6 weeks (week 8). VO2 peak (ml x kg(-1) x min(-1)) and VT W were measured with a metabolic cart during graded exercise tests on a corival cycle ergometer, and body composition (percent fat = % fat and fat-free mass = FFM) were determined by air displacement plethysmography. High-intensity interval training was performed on a corival cycle ergometer 3 times per week with 5 2-minute work intervals and 1-minute passive recovery with undulating intensities (90-110% of the workload recorded at VO2 peak) during each training session. VO2 peak increased (p 0.05) for the CON group. VT W increased (p

BackgroundThe purpose of this study was to determine the effects of the pre-workout supplement Assault™ (MusclePharm, Denver, CO, USA) on upper and lower body muscular endurance, aerobic and anaerobic capacity, and choice reaction time in recreationally-trained males. Subjective feelings of energy, fatigue, alertness, and focus were measured to examine associations between psychological factors and human performance.MethodsTwelve recreationally-trained males participated in a 3-week investigation (mean +/- SD, age: 28 +/- 5 y, height: 178 +/- 9 cm, weight: 79.2 +/- 15.7 kg, VO2max: 45.7 +/- 7.6 ml/kg/min). Subjects reported to the human performance laboratory on three separate occasions. All participants completed a baseline/familiarization day of testing that included a maximal graded exercise test for the determination of aerobic capacity (VO2max), one-rep maximum (1-RM) for bench and leg press to determine 75% of 1-RM, choice reaction tests, and intermittent critical velocity familiarization. Choice reaction tests included the following: single-step audio and visual, one-tower stationary protocol, two-tower lateral protocol, three-tower multi-directional protocol, and three-tower multi-directional protocol with martial arts sticks. Subjects were randomly assigned to ingest either the supplement (SUP) or the placebo (PL) during Visit 2. Subjects were provided with the cross-over treatment on the last testing visit. Testing occurred 20 min following ingestion of both treatments.ResultsSignificant (p < 0.05) main effects for the SUP were observed for leg press (SUP: 13 ± 6 reps, PL: 11 ± 3 reps), perceived energy (SUP: 3.4 ± 0.9, PL: 3.1 ± 0.8), alertness (SUP: 4.0 ± 0.7, PL: 3.5 ± 0.8), focus (SUP: 4.1 ± 0.6, PL: 3.5 ± 0.8), choice reaction audio single-step (SUP: 0.92 ± 0.10 s, PL: 0.97 ± 0.11 s), choice reaction multi-direction 15 s (SUP: 1.07 ± 0.12 s, PL: 1.13 ± 0.14 s), and multi-direction for 30 s (SUP: 1.10 ± 0.11 s, PL: 1.14 ± 0.13 s).ConclusionsIngesting the SUP before exercise significantly improved agility choice reaction performance and lower body muscular endurance, while increasing perceived energy and reducing subjective fatigue. These findings suggest that the SUP may delay fatigue during strenuous exercise.

BackgroundCluster sets (CSs) are a popular resistance training (RT) strategy categorised by short rest periods implemented between single or groups of repetitions. However, evidence supporting the effectiveness of CSs on acute intra-session neuromuscular performance is still equivocal.ObjectiveThe objective of this investigation was to determine the efficacy of a single session of CSs to attenuate losses in force, velocity and power compared to traditional set (TS) training.MethodsScreening consisted of a systematic search of EMBASE, Google Scholar, PubMed, Scopus and SPORTDiscus. Inclusion criteria were (1) measured one or more of mean/peak force, velocity or power; (2) implemented CSs in comparison to TSs; (3) an acute design, or part thereof; and (4) published in an English-language, peer-reviewed journal. Raw data (mean ± standard deviation) were extracted from included studies and converted into standardised mean differences (SMDs) and ± 95% confidence intervals (CIs).ResultsTwenty-five studies were used to calculate SMD ± 95% CI. Peak (SMD = 0.815, 95% CI 0.105–1.524, p = 0.024) and mean (SMD = 0.863, 95% CI 0.319–1.406, p = 0.002) velocity, peak (SMD = 0.356, 95% CI 0.057–0.655, p = 0.019) and mean (SMD = 0.692, 95% CI 0.395–0.990, p < 0.001) power, and peak force (SMD = 0.306, 95% CI − 0.028 to 0.584, p = 0.031) favoured CS. Subgroup analyses demonstrated an overall effect for CS across loads (SMD = 0.702, 95% CI 0.548–0.856, p < 0.001), included exercises (SMD = 0.664, 95% CI 0.413–0.916, p < 0.001), experience levels (SMD = 0.790, 95% CI 0.500–1.080, p < 0.001) and CS structures (SMD = 0.731, 95% CI 0.567–0.894, p < 0.001) with no difference within subgroups.ConclusionCSs are a useful strategy to attenuate the loss in velocity, power and peak force during RT and should be used to maintain neuromuscular performance, especially when kinetic outcomes are emphasised. However, it remains unclear if the benefits translate to improved performance across all RT exercises, between sexes and across the lifespan.Electronic supplementary materialThe online version of this article (10.1007/s40279-019-01172-z) contains supplementary material, which is available to authorized users.

BackgroundA randomized, single-blinded, placebo-controlled, parallel design study was used to examine the effects of a pre-workout supplement combined with three weeks of high-intensity interval training (HIIT) on aerobic and anaerobic running performance, training volume, and body composition.MethodsTwenty-four moderately-trained recreational athletes (mean ± SD age = 21.1 ± 1.9 yrs; stature = 172.2 ± 8.7 cm; body mass = 66.2 ± 11.8 kg, VO2max = 3.21 ± 0.85 l·min-1, percent body fat = 19.0 ± 7.1%) were assigned to either the active supplement (GT, n = 13) or placebo (PL, n = 11) group. The active supplement (Game Time®, Corr-Jensen Laboratories Inc., Aurora, CO) was 18 g of powder, 40 kcals, and consisted of a proprietary blend including whey protein, cordyceps sinensis, creatine, citrulline, ginseng, and caffeine. The PL was also 18 g of powder, 40 kcals, and consisted of only maltodextrin, natural and artificial flavors and colors. Thirty minutes prior to all testing and training sessions, participants consumed their respective supplements mixed with 8-10 oz of water. Both groups participated in a three-week HIIT program three days per week, and testing was conducted before and after the training. Cardiovascular fitness (VO2max) was assessed using open circuit spirometry (Parvo-Medics TrueOne® 2400 Metabolic Measurement System, Sandy, UT) during graded exercise tests on a treadmill (Woodway, Pro Series, Waukesha, WI). Also, four high-speed runs to exhaustion were conducted at 110, 105, 100, and 90% of the treadmill velocity recorded during VO2max, and the distances achieved were plotted over the times-to-exhaustion. Linear regression was used to determine the slopes (critical velocity, CV) and y-intercepts (anaerobic running capacity, ARC) of these relationships to assess aerobic and anaerobic performances, respectively. Training volumes were tracked by summing the distances achieved during each training session for each subject. Percent body fat (%BF) and lean body mass (LBM) were assessed with air-displacement plethysmography (BOD POD®, Life Measurement, Inc., Concord, CA).ResultsBoth GT and PL groups demonstrated a significant (p = 0.028) increase in VO2max from pre- to post-training resulting in a 10.3% and 2.9% improvement, respectively. CV increased (p = 0.036) for the GT group by 2.9%, while the PL group did not change (p = 0.256; 1.7% increase). ARC increased for the PL group by 22.9% and for the GT group by 10.6%. Training volume was 11.6% higher for the GT versus PL group (p = 0.041). %BF decreased from 19.3% to 16.1% for the GT group and decreased from 18.0% to 16.8% in the PL group (p = 0.178). LBM increased from 54.2 kg to 55.4 kg (p = 0.035) for the GT group and decreased from 52.9 kg to 52.4 kg in the PL group (p = 0.694).ConclusionThese results demonstrated improvements in VO2max, CV, and LBM when GT is combined with HIIT. Three weeks of HIIT alone also augmented anaerobic running performance, VO2max and body composition.

BackgroundHigh-intensity interval training has been shown to be a time-efficient way to induce physiological adaptations similar to those of traditional endurance training. Creatine supplementation may enhance high-intensity interval training, leading to even greater physiological adaptations. The purpose of this study was to determine the effects of high-intensity interval training (HIIT) and creatine supplementation on cardiorespiratory fitness and endurance performance (maximal oxygen consumption (VO2PEAK), time-to-exhaustion (VO2PEAKTTE), ventilatory threshold (VT), and total work done (TWD)) in college-aged men.MethodsForty-three recreationally active men completed a graded exercise test to determine VO2PEAK, VO2PEAKTTE, and VT. In addition, participants completed a time to exhaustion (TTE) ride at 110% of the maximum workload reached during the graded exercise test to determine TWD (TTE (sec) × W = J). Following testing, participants were randomly assigned to one of three groups: creatine (creatine citrate) (Cr; n = 16), placebo (PL; n = 17), or control (n = 10) groups. The Cr and PL groups completed four weeks of HIIT prior to post-testing.ResultsSignificant improvements in VO2PEAK and VO2PEAKTTE occurred in both training groups. Only the Cr group significantly improved VT (16% vs. 10% improvement in PL). No changes occurred in TWD in any group.ConclusionIn conclusion, HIIT is an effective and time-efficient way to improve maximal endurance performance. The addition of Cr improved VT, but did not increase TWD. Therefore, 10 g of Cr per day for five days per week for four weeks does not seem to further augment maximal oxygen consumption, greater than HIIT alone; however, Cr supplementation may improve submaximal exercise performance.

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