December 13, 1999 (Volume 2,
Number 20)
Research Update
by Bryan Haycock MSc., CSCS
bryan@thinkmuscle.com
Please send us your feedback on
this article.
As we approach the new millennium we find the science of building
muscle progressing faster than ever before. Long gone are the days of
simple trial and error when it comes to building muscle. The modern
bodybuilder demands more than just "hear say" if they are to adopt a new
training routine or nutritional supplement. This column was created to
keep today’s bodybuilder on the cutting edge of scientific research that
might benefit them in their quest for body perfection.
Scientists ask, "Why can't white men jump?"
Title:
Architectural characteristics of muscle in black and
white college football players.
Researchers:
Takashi A, Brown JB and Brechue WF Department of
Kinesiology, Indiana University, Bloomington, USA
Source:
Med Sci Sports Exerc 1999 Oct;31(10):1448-52
Summary:
The purpose of this study was to determine whether architectural
characteristics of skeletal muscle differ by race.
METHODS: Skeletal muscle architectural characteristics and body
composition were studied in 13 black and 31 white male college football
players. Fat-free mass (FFM) and percentage body fat (% fat) were
determined by hydrostatic weighing technique. Muscle thickness (MTH) was
measured by B-mode ultrasound at 13 anatomical sites. Isolated MTH and
muscle pennation angle (PANG) of the triceps long head, vastus lateralis,
and gastrocnemius medialis muscles were measured by ultrasound, and
fascicle length was estimated.
RESULTS: There were no significant differences between blacks and
whites in isolated MTH, PANG, and fascicle length in the triceps long
head, vastus lateralis, and gastrocnemius medialis muscles. On average, %
fat and FFM of black and white football players were 18.8 +/- 4.6% and
17.2 +/- 5.6% for % fat, and 89.9 +/- 15.6 kg and 89.1 +/- 10.4 kg for
FFM, respectively. Blacks had a significantly greater, 30%-quadriceps (P <
0.05), 50%-hamstrings (P < 0.05), biceps (P < 0.01), and abdomen (P <
0.01) MTH than those of whites. Standing height and body weight were
similar between blacks and whites, but the ratio of leg length to standing
height was significantly greater in blacks compared with whites.
Discussion:
Previous research has shown that blacks (children and adults) perform
better in sprinting/jumping events than whites (Hutinger PW. Differences
in speed between American Negro and White children in performance of the
35 yard dash. Res. Q 30:366-368, 1959.)(Milne C., Seefeldt V., and
Reuschlein P. Relationship between grade, sex, race, and motor performance
in young children. Res. Q 47:726-730, 1976.)(Ponthieux NA., Barker DG.
Relationship between race and physical fitness. Res. Q. 36:468-472,
1965)(Samson J., and Yerles M. Racial differences in sports performance.
Can. J. Sports Sci. 13:109-116, 1988). These researchers wanted to see if
this was due to architectural differences in the muscle itself. Contrary
to their hypothesis, they found no differences between black and white
athletes. They did however, find differences in the distribution of muscle
mass on the limbs. The muscle mass on black athletes tended to be
distributed higher on the thigh. The authors of this study commented that
the "shape" of the quadriceps and hamstrings were different between black
and white athletes. One can only speculate if this contributes to athletic
performance. Certainly further research is necessary.
Difference in muscle shape between different races is nothing new to
bodybuilders. Bodybuilding is not a performance sport so these differences
only matter if they add or detract from the aesthetics of the physique. I
don’t think I would be going to far out on a limb to say that at least one
current Olympia competitor’s exceptional shape is due in large part to
their genetics, which is partly race specific. On the flip side, other
competitors seem to have race related characteristics that hurt them like
a wide waist, blocky musculature (as apposed to round or balloon-like),
and muscle insertions that blur key areas like the transition from
shoulder to upper arm. These characteristics may detract from their
physique to the point of overshadowing impressive muscle mass.
In the end these researchers were unable to account for differences in
athletic performance by differences in muscle architecture. They voice the
need for future investigations of muscle "distribution" and it’s effects
on athletic performance. Meanwhile I’m sure we will continue to see
refinements in muscle shape as genetics play an ever-increasing role in
winning professional bodybuilding contests.
Scientists report disturbing trend in illicit drug addiction in
bodybuilders.
Title:
Nalbuphine hydrochloride dependence in anabolic
steroid users.
Researchers:
Wines JD Jr, Gruber AJ, Pope HG Jr, Lukas SE.
Alcohol and Drug Abuse Research Center, McLean Hospital-Harvard Medical
School, Belmont, MA 02478, USA.
Source:
Am J Addict 1999 Spring;8(2):161-4
Summary:
Nalbuphine hydrochloride, a nonscheduled opioid
agonist/antagonist analgesic also known as Nubaine or Nubain, is currently
approved for the treatment of pain. Recently, nalbuphine dependence was
reported in three anabolic steroid users in Britain. To further document
this phenomenon, investigators conducted interviews on eleven subjects
who reported nalbuphine use. Eight subjects were clinically dependent on
nalbuphine, and seven of the subjects who were asked about tolerance and
withdrawal with nalbuphine acknowledged these symptoms. Eight subjects,
who had never used drugs intravenously before, reported using nalbuphine
by this route. Nalbuphine-related morbidity was extensive and included
medical complications
and psychiatric symptoms. Nalbuphine users also exhibited a high rate
of comorbid Axis I disorders, including other substance misuse. Virtually
all subjects described widespread nalbuphine use in the gymnasiums they
frequented. These observations, together with the recent increase in
nalbuphine-related articles in the lay press, suggest that nalbuphine may
represent a new drug of abuse among athletes, especially those using
anabolic steroids, and that nalbuphine's scheduling status may need to be
re-evaluated.
Discussion:
It could be argued that I come across as "pro-drug" when it comes to
performance enhancement, but using hormones that facilitate muscle growth
and using narcotics to get numb are two completely different issues.
Anabolic steroids are not "recreational" drugs. You don’t throw a party
and have everybody sneaking to the back room to take a hit of Deca or
Sustanon. Although some have argued that steroids cause "Roid Rage",
closer examination will show that what was actually observed was "Jerk
Rage". The steroids simply gave the individual the nerve to act out on her
aggression. Nubain on the other hand, is very much a mind/mood altering
drug. Although prescribed for pain, it is used on the street in the same
spirit as morphine, barbiturates, and benzodiazepines.
The use of Nubain appears to be wide spread although not necessarily
common. You will find Nubain on product lists of more than one
steroid/drug distributor. Guys will take a shot of Nubain before working
out to mask the pain. More often than not, this can hide injuries as well
as the pain of exertion. Later as the drug wears off you are left with
even more pain in addition to psychological and physical withdrawal from
the drug. Not a good way to reach your goals.
Studies have shown that recreational drug users are more likely to use
steroids than non-drug users. It would be a shame to see this relationship
turned around. The sport/culture of bodybuilding definitely doesn’t need a
bunch a drug addicts adding to the difficulty of legitimizing the sport in
the eyes of the general public as well as the sporting community.
High fat pre-event meals may improve endurance performance in trained
athletes.
Title: Increased fat
availability enhances the capacity of trained individuals to perform
prolonged exercise.
Researchers:
Pitsiladis YP., Smith I., and Maughan RJ.
Department of Biomedical Sciences, University Medical School, Aberdeen,
UK.
Source:
Medicine and Science in Sports and Exercise
31(11):1570-1579, 1999
Summary:
Methods: After a familiarization period, six well-trained
males participated in a diet and exercise regimen lasting 9 d and
comprising three cycling tests to exhaustion. A work rate was selected
during the familiarization period that would result in fatigue after
approximately 90-100 min at an ambient temperature of 10 degrees Celsius
(i.e., approximate 75% of VO2max). The first exercise test was
a depletion trail and was preceded by a period during which the subjects’
normal diet was consumed. A prescribed 70% carbohydrate (CHO) diet was
then consumed for 3.5 d. After this diet, a second exercise test was
performed; one of two isoenergetic experimental meals was consumed 4 h
before this test (70% CHO meal, CHO trial; or 90% fat meal, fat trial).
The second exercise test was followed by a further 3.5-d period on the
high CHO diet. Four hours before the third test, subjects consumed the
other meal. Heparin was administered intravenously 30 min (1000 U), 15 min
(500 U), and 0 min (500 U) before exercise on the fat trial. Subjects were
assigned to the two meals in randomized order.
Results: Time to exhaustion increased from 118.2 (12.4) min
on the CHO trial to 127.9 (12.1) min on the fat trial. Although no
difference in VO2 RER, HR, or RPE was found between trials,
there was an earlier reduction in respiratory exchange ratio (RER) and an
earlier rise in ratings of perceived exertion (RPE) on the fat trial. No
difference in total CHO oxidation was found between trials (383 +/- 70 g
on the CHO trial and 362 +/- 59 g on the fat trial).
Conclusion: These results suggest that increasing fat
availability immediately before exercise by acute fat feeding and heparin
infusion can improve endurance exercise in a cool environment in
well-trained individuals. This study was not intended to have immediate
application to the sports performance field but rather to contribute to
our understanding of the factors that may limit endurance performance.
Heparin injection to elevate plasma fatty acid concentration would not
represent sound medical practice.
Discussion:
I don’t usually focus on endurance research but this time it is an
opportunity for me to add some ammo to my unpopular position on diet and
endurance exercise. Let me explain. The current dogma on endurance
performance dictates that a very high carbohydrate diet is the only
appropriate diet. Despite this widely held view, the literature does not
support the hypothesis that short-term or long-term reduction in dietary
carbohydrate will impair training or performance (Sherman and Wimer 1991).
In a study using runners and cyclists, subjects exercised for 1 h at 75%
peak oxygen consumption (VO2), followed by five 1-min sprints, maintained
muscle glycogen levels with a daily consumption of 10 g carbohydrate/kg
BW/day. These athletes were also tested consuming only 5 grams
carbohydrate/kg BW/day which caused a 30-36% reduction in muscle glycogen
stores. Interestingly, their performance was not effected (Sherman et al.
1993).
Even endurance athletes don’t appear to be following the "dieticians’"
advice. In a study of over 400 athletes, the average carbohydrate intake
was only 50% of total calories (van Erp-Baart, 1989). Other reports
support these findings that most competitive athletes do not consume
anywhere near 75% carbohydrates (Hawley, 1995).
So why would any body want to use a high fat diet when eating carbs is
so much more socially acceptable? The theory is that if you can cause the
muscle to adapt to utilizing fat for fuel with a high fat diet, you will
increase the muscle’s ability to use fat during exercise, thereby sparing
glycogen and prolonging endurance. In fact, studies have show that this
does indeed happen (Boyadjiev, 1996). I will admit that quality studies
using high fat diets to improve endurance capacity are few. Most of the
existing studies show only highly trained athletes benefit from high fat
diets. Even then the authors usually conclude that these diets are so
dangerous (fat phobia) that they should not be used. In a study by Lambert
(Lambert,1994) it was shown that trained cyclist put on a high fat diet
for 2 weeks increased endurance performance by over 50%. That is very
impressive. Because of pressure from the powers that be, few grad students
or research professors will be able to easily get funding to extol the
virtues of a high fat diet so future studies of this nature will be few
and far between.
The current study did not utilize an extended high fat diet, instead
they chose simply to increase serum fatty acids. Now, based on the Randle
cycle (glucose-fatty acid cycle), increasing serum fatty acids should
decrease glucose utilization. In this case they were successful, not only
at increasing serum fatty acids but also at sparing glycogen and
increasing endurance. Time to exhaustion increase from 118.2 minutes to
127.9 minutes. That’s only about 7.5%. I suspect that if you combined the
techniques used in this study to increase fatty acid availability with the
temporary high fat diet used in previous studies, you would see a
significant increase in time to exhaustion in trained athletes. To do it
right you would need to consume a diet at least 65% fat for at least two
weeks combined with endurance training. Following the initial 2 weeks you
would also need to carb load for at least 2 days before the event. You
will need to use some method of decreasing serum fatty acids on the first
day. Use timed release nicotinic acid in the morning of your first day of
carbs. Then on the morning of the event you would want to consume a high
fat meal as done in the current study. I don’t really think the Heparin is
necessary. Using MCT oil combined with some other oil (flax maybe?) would
be a good idea the morning of the event to ensure extended release of fat
into the blood stream. Throw in a little caffeine and a chewable vitamin C
(it competes for metabolism with catecholamines) and bingo, you are set to
put out a personal best.
Sherman, W. M., Doyle, J. A., Lamb, D. R. & Strauss, R. H. (1993)
Dietary carbohydrate, muscle glycogen, and exercise performance during 7
days of training. Am. J. Clin. Nutr. 57: 27–31.
Sherman, W. M. & Wimer, G. S. (1991) Insufficient dietary carbohydrate
during training: does it impair athletic performance? Int. J. Sports
Nutr. 1: 28–44.
van Erp-Baart AM, Saris WH, Binkhorst RA, Vos JA, Elvers JW. Nationwide
survey on nutritional habits in elite athletes. Part I. Energy,
carbohydrate, protein, and fat intake. Int J Sports Med 1989 May;10
Suppl 1:S3-10
Hawley JA, Dennis SC, Lindsay FH, Noakes TD Nutritional practices of
athletes: are they sub-optimal? J Sports Sci 1995 Summer;13 Spec
No:S75-81
Boyadjiev N. Increase of aerobic capacity by submaximal training and
high-fat diets. Folia Med (Plovdiv) 1996;38(1):49-59
Lambert EV, Speechly DP, Dennis SC, Noakes TD. Enhanced endurance in
trained cyclists during moderate intensity exercise following 2 weeks
adaptation to a high fat diet. Eur J Appl Physiol 1994;69(4):287-93
Please send us your feedback on
this article.
by Bryan Haycock MSc., CSCS
bryan@thinkmuscle.com
