RESUMEN
INTRODUCTION: Studies utilizing beta-hydroxy-beta-methylbutyrate (HMB) supplementation in trained populations are limited. No long-term studies utilizing HMB free acid (HMB-FA) have been conducted. Therefore, we investigated the effects of 12 weeks of HMB-FA supplementation on skeletal muscle hypertrophy, body composition, strength, and power in trained individuals. We also determined the effects of HMB-FA on muscle damage and performance during an overreaching cycle. METHODS: A three-phase double-blind, placebo- and diet-controlled randomized intervention study was conducted. Phase 1 was an 8-week-periodized resistance-training program; Phase 2 was a 2-week overreaching cycle; and Phase 3 was a 2-week taper. Muscle mass, strength, and power were examined at weeks 0, 4, 8, and 12 to assess the chronic effects of HMB-FA; and assessment of these, as well as cortisol, testosterone, and creatine kinase (CK) was performed at weeks 9 and 10 of the overreaching cycle. RESULTS: HMB-FA resulted in increased total strength (bench press, squat, and deadlift combined) over the 12-week training (77.1 ± 18.4 vs. 25.3 ± 22.0 kg, p < 0.001); a greater increase in vertical jump power (991 ± 168 vs. 630 ± 167 W, p < 0.001); and increased lean body mass gain (7.4 ± 4.2 vs. 2.1 ± 6.1 kg, p < 0.001) in HMB-FA- and placebo-supplemented groups, respectively. During the overreaching cycle, HMB-FA attenuated increases in CK (-6 ± 91 vs. 277 ± 229 IU/l, p < 0.001) and cortisol (-0.2 ± 2.9 vs. 4.5 ± 1.7 µg/dl, p < 0.003) in the HMB-FA- and placebo-supplemented groups, respectively. CONCLUSIONS: These results suggest that HMB-FA enhances hypertrophy, strength, and power following chronic resistance training, and prevents decrements in performance following the overreaching.
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Fuerza Muscular/efectos de los fármacos , Músculo Esquelético/efectos de los fármacos , Entrenamiento de Fuerza , Valeratos/farmacología , Suplementos Dietéticos , Método Doble Ciego , Humanos , Masculino , Músculo Esquelético/anatomía & histología , Músculo Esquelético/fisiología , Valeratos/administración & dosificación , Adulto JovenRESUMEN
The purpose of the present study was to determine the effects of short-term supplementation with the free acid form of b-hydroxyb-methylbutyrate (HMB-FA) on indices of muscle damage, protein breakdown, recovery and hormone status following a high-volume resistance training session in trained athletes. A total of twenty resistance-trained males were recruited to participate in a high-volume resistance training session centred on full squats, bench presses and dead lifts. Subjects were randomly assigned to receive either 3 g/d of HMB-FA or a placebo. Immediately before the exercise session and 48 h post-exercise, serum creatine kinase (CK), urinary 3-methylhistadine (3-MH), testosterone, cortisol and perceived recovery status (PRS) scale measurements were taken. The results showed that CK increased to a greater extent in the placebo (329%) than in the HMB-FA group (104%) (P»0·004, d » 1·6). There was also a significant change for PRS, which decreased to a greater extent in the placebo (9·1 (SEM 0·4) to 4·6 (SEM 0·5)) than in the HMB-FA group (9·1 (SEM 0·3) to 6·3 (SEM 0·3)) (P»0·005, d » 20·48). Muscle protein breakdown, measured by 3-MH analysis, numerically decreased with HMB-FA supplementation and approached significance (P»0·08, d » 0·12). There were no acute changes in plasma total or free testosterone, cortisol or C-reactive protein. In conclusion, these results suggest that an HMB-FA supplement given to trained athletes before exercise can blunt increases in muscle damage and prevent declines in perceived readiness to train following a high-volume, muscle-damaging resistance-training session.
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Suplementos Dietéticos , Ejercicio Físico/fisiología , Proteínas Musculares/orina , Enfermedades Musculares/tratamiento farmacológico , Entrenamiento de Fuerza , Valeratos/uso terapéutico , Levantamiento de Peso/fisiología , Adulto , Biomarcadores/metabolismo , Creatina Quinasa/sangre , Humanos , Masculino , Enfermedades Musculares/etiología , Enfermedades Musculares/metabolismo , Percepción , Descanso , Valeratos/farmacología , Adulto JovenRESUMEN
There is no clear agreement regarding the ideal combination of factors needed to optimize postactivation potentiation (PAP) after a conditioning activity. Therefore, a meta-analysis was conducted to evaluate the effects of training status, volume, rest period length, conditioning activity, and gender on power augmentation due to PAP. A total of 141 effect sizes (ESs) for muscular power were obtained from a total of 32 primary studies, which met our criteria of investigating the effects of a heavy preconditioning activity on power in randomized human trials. The mean overall ES for muscle power was 0.38 after a conditioning activity (p < 0.05). Significant differences were found between moderate intensity (60-84%) 1.06 and heavy intensity (>85%) 0.31 (p < 0.05). There were overall significant differences found between single sets 0.24 and multiple sets 0.66 (p < 0.05). Rest periods of 7-10 minutes (0.7) after a conditioning activity resulted in greater ES than 3-7 minutes (0.54), which was greater than rest periods of >10 minutes (0.02) (p < 0.05). Significant differences were found between untrained 0.14 and athletes 0.81 and between trained 0.29 and athletes. The primary findings of this study were that a conditioning activity augmented power output, and these effects increased with training experience, but did not differ significantly between genders. Moreover, potentiation was optimal after multiple (vs. single) sets, performed at moderate intensities, and using moderate rest periods lengths (7-10 minutes).
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Músculo Esquelético/fisiología , Esfuerzo Físico/fisiología , Descanso/fisiología , Atletas , Electromiografía , Humanos , Contracción Muscular/fisiología , Aptitud Física/fisiología , Factores SexualesRESUMEN
Previous research has demonstrated that post-activation potentiation (PAP) increases in an intensity-dependent manner. However, these studies did not control for volume loads. The purpose of this study was to investigate the effects of varying intensities and rest period lengths, while controlling for volume load, on vertical jump (VJ) performance. Thirteen men, aged 21 ± 3 years with an average relative full squat of 1.7 ± 2 times their body weight, were recruited for this study. Participants were assigned to 3 different experimental sessions that required them to perform the back squat at 56% (low intensity), 70% (moderate intensity), and 93% (high intensity) of their 1 repetition maximums. Vertical jump height and power were recorded at 0, 2, 4, 8, and 12 minutes after squat. There was a significant condition by time interaction for VJ height and power, in which both variables did not change in the low-intensity condition, whereas decreasing immediately after squat for both the moderate- and high-intensity conditions. In the moderate- and high-intensity conditions, VJ height and power increased and peaked at minute 4 and returned to baseline by minutes 8 and 12. These results indicate that when controlling for total work, jump performance and power are enhanced similarly by moderate and high squat intensities. However, high-intensity workloads may prolong the duration of PAP. Therefore, athletes may use moderate- and high-intensity loads during warm-ups to improve jump performance and power.
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Pierna/fisiología , Fuerza Muscular/fisiología , Músculo Esquelético/fisiología , Análisis de Varianza , Rendimiento Atlético/fisiología , Registros de Dieta , Humanos , Masculino , Descanso , Adulto JovenRESUMEN
It is common among competitive baseball players to swing bats while in the batter's box in an attempt to improve their batting performance. Players use bats of different weights during this time, and only a few studies have evaluated the optimal bat weight to increase performance. Previous studies have not investigated the optimal rest period after a warm-up with bats of varying weights. Therefore, we tested the peak bat velocity of 16 National Collegiate Athletic Association Division II intercollegiate baseball players at 1, 2, 4, and 8 minutes, after warming up with bats of 5 different weights. Measured variables were peak bat velocity at peak acceleration (PVPA), peak bat velocity of the swing (PV), peak bat acceleration (PA), and time to reach peak acceleration (TPA) using a chronograph, which measured the batting velocity in real time every 10 milliseconds throughout the swing. A repeated measure analysis of variance was run to assess group, time, and group by time interactions. If any main effects were found, a Tukey post hoc was employed to locate differences. There were significant (p ≤ 0.05) time effects for PVPA, PV, and PA but not for TPA. The PVPA, PV, and PA all increased over time, peaking from 4 to 8 minutes. There were no significant differences in any of the variables among the 5 bat weights used in the warm-up (p > 0.05). However, there were significant differences in PVPA, PV, and PA after 2, 4, and 8 minutes of rest compared with the preexperimental warm-up and 1-minute post-warm-up. From a practical standpoint, batters should warm up early and quickly in the batter's box to maximize the amount of recovery time before they swing at the plate. In addition, batters may want to take their time getting ready at the plate or take some pitches while at-bat in an attempt to maximize performance. Alternatively, the data imply that pitchers should throw their fastest pitch near the beginning of the at-bat to correspond with the potentially slower bat speeds of the batter.