A systematic review of existing literature by researchers affiliated with the Georgia Institute of Technology and Georgia State University concludes that caffeine and carbohydrate significantly improve endurance exercise performance when taken before and/or during activity. The study was published in the February edition of the International Journal of Sports Nutrition and Exercise Metabolism.
The researchers conducted a meta-analysis of studies that were performed over the past 19 years through April of 2009. The studies were on human subjects with a crossover research design and had to include an endurance exercise bout that included a task (time to fatigue, time to complete a determined amount of work, or amount of work completed in set time), and both a carbohydrate and a carb + caffeine supplement.
The researchers defined endurance as an exercise test that was at least 10 minutes in duration, however, the range of the exercise durations were from 19-250 minutes. The supplementation had to take place no more than 90 minutes prior to exercise, during exercise, or both. So while the researchers found 140 studies for review, only 19 met the criteria for inclusion in the study.
After completing their analysis, the researchers found, “Carbohydrate plus caffeine provides a significant but small effect to improve endurance performance compared with carbs alone. However, the magnitude of the performance benefit that caffeine provides is less than when added to carbs than when added to placebo.”
There is still a lot of research to be done on the subject, however, the carbohydrate/caffeine combination is effective when it comes to increasing endurance.
A study recently published in the journal Osteoporosis International presents data that indicates drinking tomato juice can help to improve certain markers of osteoporosis. I hate to be a party pooper, and maybe I look at things too literally, but nothing in this study says that tomato juice can help prevent osteoporosis. However, the headlines are blaring across the Internet stating, “Tomato Juice Helps Prevent Osteoporosis.”
The conclusion of the researchers states,”Our finding suggests that the antioxidant lycopene is beneficial in reducing oxidative stress parameters and the bone resorption marker NTx.” Subjects who were given tomato juice and lycopene supplements showed improved serum lycopene, total antioxidant capacity, lipid, and protein oxidation over the subjects who were given a placebo.
While these improved “parameters” are obviously a good thing, it is important to note the study doesn’t say that these improvements put subjects into the “non-osteoporosis zone.” After reading the study it appears that you could supplement with lycopene and drink tomato juice and increase your osteoporosis “numbers,” but still be just as at risk because the numbers could still be in the “bad” range.
Without providing context for these numbers, it cannot be said that lycopene can prevent osteoporosis. I’m not just picking nits. It’s important to understand that improvement in these numbers can be relative and doesn’t tell the whole story.
Lycopene supplementation alone is not enough to prevent osteoporosis. The only non-medical/non-dietary intervention known to decrease the risk of osteoporosis is exercise.
Exercise and supplement with tomato juice to give yourself the best chance to decrease the risk of suffering from osteoporosis.
Despite a tremendous public relations machine, the Acai Berry just does not live up to the promises made by nutritional supplement companies. Acai Berry juice and pills are expensive and there is no legit evidence to back up some of the more spectacular claims made by the pro-Acai lobby.
There is not a shred of real evidence that the Acai berry can help lose weight, flatten the stomach, increase libido, clean out the colon or possess any power that could allow the Acai to be considered a “Super Food.” Recent research indicates that anti-oxidant supplementation may be unnecessary.
The study titled, “Antioxidant Supplementation Does Not Alter Endurance Training Adaptation,” found that, “Administration of vitamins C and E to individuals with no prior vitamin deficiencies has no effect on physical adaptations to strenuous endurance training.” Hyperbole aside, there’s no indication that Acai Juice can offer athletes and active folks any benefits.
With regard to the oft-touted anti-oxidant properties of Acai Berry pills and juices researchers in Denmark, in a study titled, “Comparison of Antioxidant Potency of Commonly Consumed Polyphenol-Rich Beverages in the United States,” classified the polyphenol-rich beverages according to potency and their anti-oxidant capacity, as follows.
- Pomegranate Juice
- Red Wine
- Concord Grape Juice
- Blueberry Juice
- Black Cherry Juice
- Acai Juice
- Cranberry Juice
- Orange Juice
- Iced Tea Beverages
- Apple Juice
Quite frankly, for a “Super Food” sixth place stinks. And when you consider that Acai Berry juice costs considerably more than the grape and pomegranate juices, there really isn’t much of a reason for anyone to buy Acai Berry products.
The criminal investigation that’s focused on Internet-based supplement selling powerhouse Bodybuilding.com points out how dirty the nutritional supplement business can be.
Bodybuilding.com has been the subject of a two-year investigation looking into the possibility that over-the-counter nutritional supplements actually contain illegal, banned substances, including steroids. The company has served as an example of how the Internet can allow entrepreneurs a “rags to riches” opportunity. Bodybuilding.com was started in a garage 10 years ago and in 2008 Liberty Media purchased the controlling interest in the company for $100 million. They sell over $150 million of supplements every year.
But now Bodybuilding.com is in big trouble. Federal investigators purchased 31 products, 23 of which turned out to contain anabolic steroids. The Food and Drug Administration had sent warning letters to the company advising them they were in violation of federal law that deals with labeling and the distribution of steroids, and apparently Bodybuilding.com didn’t heed the warnings.
The nutritional supplement industry is as seedy and flawed of an industry as you can find, no matter where they do business, and this case serves as a great illustration of how bad it is. The government contends Bodybuilding.com has been illegally selling five anabolic steroids with the names “Madol,” “Tren,” “Superdrol,” “Androstenedione,” and “Turinabol,” despite five “warning letters” from the FDA since 2002 informing the company that it was in violation of the law. I found Superdrol advertised on several sites with the notation that it has been withdrawn. And if you read about Turinabol, there’s no doubt that it is an anabolic steroid. Bodybuilding.com shouldn’t be too surprised.
For years supplement makers have advertised a bevy of products with purported anabolic properties that could serve as viable alternatives to real steroids. These claims were laughed at by people who know that the only thing that can deliver steroid-results are steroids. However, it seems that many of these products could deliver steroid-like results because they really contained steroids.
We should be used to the notion that supplement companies are willing to sell products with dubious pedigrees and items that really don’t/can’t deliver on the advertised benefits. The frightening aspect of this story is that some supplement makers – and sellers – are willing to dose their clients with banned, illegal supplements. This reality should make you think more than twice before purchasing any nutritional supplement from any source.
