Alan Aragon’s Research Review – October, 2008 [Back to Contents] Page 1
given the aforementioned multitude of anabolic and anticatabolic
functions, insulin’s lay moniker as the “fat storage hormone” is
So much ado about insulin hindering fat loss, so little clearly an oversimplification. While it’s true that insulin can
evidence. By Alan Aragon antagonize the fat-mobilizing effects of counterregulatory agents
such as hormone-sensitive lipase (HSL), it’s not the only
INTRODUCTION endogenous compound that does this.
Alan Aragon’s Research Review – October, 2008 [Back to Contents] Page 4
fitness gram testing and to help promote a healthy lifestyle. I
also am a proud member of the American Heart Association (I
Olympic speedskater Maria Garcia drops some insight have a pulmonary valve insufficiency).
for the hopefuls.
Interviewed by Alan Aragon What were some of the decisions you've made in your
athletic career that you wish you could rewind the clock and
do differently?
Alan Aragon’s Research Review – October, 2008 [Back to Contents] Page 5
Olympic level especially in comparison to my teammates that with excitement and adjust my sheets. I refused to have an IV or
train within the Olympic training center. any medication – even pain killers – because being an athlete I
need to trust the source and have an understanding of what I was
Can you give us a typical day (off-season, in-season, or pre- taking.
season, your choice) in the life of Maria Garcia?
I remember waking to Sarah telling me that I was going to be
I always try to get 8-10 hours of sleep. I eat a very balanced diet driven to the opposite side of Beijing where a doctor from
(which I can thank you for, I now understand the important Canada was doing an internship at a westernized hospital. This is
details of fueling my workouts) and include sports drinks where it ended... Long story short... I was driven to the opposite
throughout training. I train 2-4 hours every day except for side of Beijing to be treated at a westernized hospital. I was
Sundays which is my recovery day. diagnosed with a fracture in C-1, C-5 and congenital fusion in C-
3 and C-4. The doctor said he did not have the medical supplies
We’ve discussed your back injury in Beijing, and I would or staff to treat my injury. I was told by my program director that
love for you to share the details with my readers. I certainly he needed a credit card to pay the hospital. I was wearing only a
gained a new perspective of the term “crisis management” skinsuit and did not have a credit card in my name nor access in
after hearing it. handing over one. US Speedskating said they would not be
responsible for paying my medical bills. The nurse rolled me out
I was in Beijing for a world cup. I was skating as a member of into the hallway until I could come up with payment. I lied there
the woman's 3000m relay. I came out for an exchange and for hours calling my family who luckily got in touch with a
within one lap of the exchange I crashed. It was an interesting family friend that could supply a credit card to cover my medical
fall (which I have on video and watched countless times trying bills.
to come to some conclusion as to why I fell). When I hit the
wall, I immediately lost feeling in the left side of my body. I I spent the night in Beijing a waiting an Air Ambulance to fly
remember falling just under the coach's box where the national me to Hong Kong for further treatment. That following morning
training coach was yelling for me to get up and out of the corner I was air ambulanced to Hong Hong for treatment. The doctor
which is dangerous in case of another fall. What seemed liked a there said it was a clean break, and that until the ligament and
lifetime was only just under a minute on the video replay. I sternum damage I had sustained could stabilize my spin, I was to
managed to get up and get to the middle where I waited for the remain in the hospital. About five days later I was released from
race to finish up and upon completion got off the ice lied on my the hospital to fly back home. Again I had difficulty with US
back. I remained on my back for the following 5 days. Speedskating agreeing to purchase my plane ticket. But they did.
I was then sent to the Olympic Training Center to see the Team
Upon exiting the ice, I was met by the team medical staff and the doctor that said upon reading my results I did not have any
medical staff of other countries. I was duct taped to a board and spinal injuries. I flew home back to California after deciding to
told that I must have a serious back injury due to the paralysis compete a month later at my US Junior Nationals which I placed
in my left side. I was Lifted onto a gurney, rolled on a first under the impression I had not fractured my back. I then
cobblestone walkway, and loaded into an ambulance. When I competed in Junior Worlds in Belgrade, Serbia, placing ninth to
say Ambulance it’s not of those I speak of in America. It literally return home with back pain. I then saw my Orthopedic doctor
was a minivan with the seats taken out. I remember thinking to and he again confirmed that I indeed had a fractured back and
myself, “I hope this car has amazing shocks because I don't think had sustained sternum and ligament damage.
I could handle any more cobblestone streets.” But, to my
discomfort, I was driven painfully along a cobblestone street to a It’s amazing how you were able to get through that and get
Military Hospital where I was not going to be treated because of back into competition full-force. Who do you consider to be
being an American. your main influences in your athletic career?
I remember the hospital to be the classic nurses in white skirted I never had a particular athlete that I idolized. I love all great
outfits and the doctor leaning over me with a headlamp. Upon athletes and I have a respect for all great athletic
deciding to treat me, the doctor was ecstatic because they just accomplishments. My parents have always taught me to immerse
received their very first MRI machine the previous day. The myself physically and mentally in anything I decide to do.
doctor then asked me if I could walk to the MRI room. Sarah,
our sports med staff nurse, insisted that with a back injury I Are there any special ways you deal with the rigors of travel
shouldn't be moved – let alone walk. About five nurses and two and its effects on training and performance?
doctors began to grab my limbs and insist that I be carried into
the room since the gurney was made of metal. There was lots of This is something I still struggle with. I am a terrible traveler. I
arguing about what to do and not to do. always find myself extremely hungry, jet-lagged, dehydrated,
and almost always end up coming down with a sickness. I try to
Sarah came to the conclusion that I could not be treated here. I reduce stress by packing and arriving to the airport early, I have
lied on a metal gurney for a few hours as Sarah was on the a travel blanket, headphones that are supposed to reduce the
phone making arrangements for transportation to a hospital that effects of jet-lag, an eye mask etc. On international flights I walk
could treat me. Every so often a female nurse would lean over
Alan Aragon’s Research Review – October, 2008 [Back to Contents] Page 6
around, change my clothes, wash my face, brush my teeth. I try weight. My training work level has increased due to supplying
to make myself as comfortable as possible. enough calories all while decreasing body fat. I have also
noticed how fueling before and after workouts plays a huge part
Being a full-time athlete obviously requires a delicate in my recovery.
balance of training and rest. Are there any specific things
you do to relax? Thanks very much, Maria!
What are some key gems of advice that you'd give a young
athlete aspiring to reach Olympic-level competition?
Favorite book?
Favorite movie?
Favorite food?
Favorite nutritionist?
Alan Aragon’s Research Review – October, 2008 [Back to Contents] Page 7
I have no major criticisms here other than that consuming 8-16
oz of fluid every 10-15 minutes is definitely on the high end. Try
International society of sports nutrition position stand: consuming this amount at this rate and you’ll see what I mean. I
nutrient timing. can see this level of consumption being realistic if the training is
at a relatively high intensity in a high-temperature environment.
Kerksick C, et al. J Int Soc Sports Nutr. 2008 Oct 3;5(1):17. Aside from those conditions, the fluid demand would be
[Medline] substantially less. I recommend starting with a lower dose of
150-350mL (6-12oz) every 15-20 minutes in order to minimize
Competitive sports cover the gamut from the strength/power- gastric discomfort, and you can always ratchet up from there.
focused all the way to ultraendurance events. One glaring
deficiency in this position stand’s text was the absence of the 3) Ingesting CHO alone or in combination with PRO during resistance
acknowledgement of a broad continuum that the various sports exercise increases muscle glycogen, offsets muscle damage, and
fall upon. Without mentioning this, it makes for a simpler facilitates greater training adaptations after either acute or
position stand, but it also ignores the distinctly different energy prolonged periods of supplementation with resistance training.
and substrate demands of each type of sport. Ultimately, it
overshoots the needs of one sport while undershooting the needs The addition of protein to the carbohydrate solution as suggested
of another. It would have been a better idea for the Journal of is not likely to increase performance, but it indeed can prevent
International Society of Sports Nutrition to stratify their muscle protein breakdown. Again, this is application benefits
recommendations according to demands of fuel timing, type, prolonged endurance training, and may or may not be necessary
amount, and form (refer to the January, February, and March or optimal given that pretraining nutrition was not neglected. It’s
Issues of AARR to see what I mean). crucial to note that the overwhelming majority of nutrient timing
research has been done on fasted subjects. Consumption of
The position of the Society regarding nutrient timing and the intake additional substrates in the fed state is very likely an exercise in
of carbohydrates, proteins, and fats in reference to healthy, redundancy. Let’s not forget that depending on its size, a meal
exercising individuals is summarized by the following eight points: 1) takes at least 3-6 hours to digest and absorb. A properly placed
Maximal endogenous glycogen stores are best promoted by pretraining meal will keep substrate levels sufficiently elevated
following a high‐glycemic, high‐carbohydrate (CHO) diet (600 ‐ 1000 during training bouts that don’t approach or exceed 2 hours. This
grams CHO or ~ 8 ‐ 10 g CHO/kg/d), and ingestion of free amino includes most non-endurance training bouts.
acids and protein (PRO) alone or in combination with CHO before
resistance exercise can maximally stimulate protein synthesis.
4) Post‐exercise (within 30 minutes) consumption of CHO at high
dosages (8 ‐ 10 g CHO/kg/day) have been shown to stimulate muscle
While it’s true that high-glycemic carbohydrates are the fastest glycogen re‐synthesis, while adding PRO (0.2 g ‐ 0.5 g PRO/kg/day)
at resynthesizing glycogen, they are neither necessary nor to CHO at a ratio of 3 ‐ 4:1 (CHO: PRO) may further enhance
optimal for sports that do not involve multiple glycogen- glycogen re‐synthesis.
depleting events in a single day. This high-GI obsession that
pervades the recommendations is one of the most persistent Again, these recommendations are fine for endurance
examples of mythology in the literature. The fact of the matter applications. However, it’s rather odd to suggest that additional
is, fully depleted glycogen stores get completely replenished protein at 0.2-0.5g/kg/day will be of any benefit if an adequate
within 24 hours regardless of the glycemic nature of the daily protein intake (roughly 2g/kg/d) is already in place.
carbohydrate ingested. This occurs regardless of the presence of
other macronutrients. Even high amounts of fat (165g), which 5) Post‐exercise ingestion (immediately to 3 h post) of amino acids,
undoubtedly would lower the glycemic effect, still do not primarily essential amino acids (EAA), has been shown to stimulate
prevent full glycogen repletion from occurring within 24 hours.2 robust increases in muscle protein synthesis, while the addition of
CHO may stimulate even greater levels of protein synthesis.
The total amount suggested (8-10g/kg/d, or 600-1000g/d) is Additionally, pre‐exercise consumption of a CHO + PRO supplement
suitable for competitive endurance athletes, but is excessive for may result in peak levels of protein synthesis.
all other populations. It’s grossly excessive for noncompetitive
recreational athletes. Burke and colleagues have suggested a The basic premise that protein and carbohydrate intake should
more reasonable dosing stratification of 5-7g/d for competitive sandwich both sides of the training bout is correct. However, a
strength/power and general training needs, and 7-10g/d for glaring deficiency of this review is the lack of emphasis that
endurance athletes.1 non-supplemental means to fulfill nutrient requirements pre- and
postexercise can be done with ease. Most high-quality protein
2) During exercise, CHO should be consumed at a rate of 30 ‐ 60 sources contain 40-50% EAA. Animal proteins range from 18-
grams of CHO/hour in a 6 ‐ 8 % CHO solution (8 ‐ 16 fluid ounces) 26% BCAA. Even soy protein is 18% BCAA. Supplemental
every 10 ‐ 15 minutes. Adding PRO to create a CHO:PRO ratio of 3 ‐ EAA and BCAA beyond what's already present in a typical
4:1 may increase endurance performance and maximally promotes athlete's protein-rich diet will very likely do nothing other than
glycogen re‐synthesis during acute and subsequent bouts of add unnecessary metabolic stress. Exceptions to the “whole food
endurance exercise.
suffices” application are endurance and endurance-type athletes
Alan Aragon’s Research Review – October, 2008 [Back to Contents] Page 8
whose training approaches or exceeds 2 hours of continuous
work; they may benefit from mid-training intake.
6) During consistent, prolonged resistance training, post‐exercise
consumption of varying doses of CHO + PRO supplements in varying
dosages have been shown to stimulate improvements in strength
and body composition when compared to control or placebo
conditions.
I agree.
7) The addition of creatine (Cr) (0.1 g Cr/kg/day) to a CHO +
PRO supplement may facilitate even greater adaptations to
resistance training.
The above summary point contains the only two mentions of the
word “food’ in the entire document. After reading through the
entire manuscript, it’s easy to come away with the message that
you must consume quick sugars and isolated amino acids during
and around training for maximal results. Except for endurance
athletes and those with multiple depletion bouts of the same
muscles in a day, this just isn’t the case. To conclude, I’ll leave
you with the hierarchy of importance that I reiterated throughout
the nutrient timing series I wrote at the beginning of the year:
T HE HIERARCHY OF IMPORTANCE
When speaking of nutrition for improving body composition or
athletic performance, it’s crucial to realize there’s an underlying
hierarchy of importance. At the top of the hierarchy of effects is
total amount of the macronutrients by the end of the day. Below
that – and I mean distantly below that – is the precise timing of
those nutrients. With very few exceptions (i.e., the intermittent
fasting populace), athletes and active individuals eat multiple
times per day, to the tune of at least four meals, and up to 6 or 7.
Thus, the majority of their day is spent in the postprandial (fed)
rather than a post‐absorptive (fasted) state. The vast majority of
nutrient timing studies have been done on overnight‐fasted
subjects, which obviously limits the applicability of the studies’
conclusions. Pre‐exercise (and/or during‐exercise) nutrient intake
often has a lingering carry‐over effect into the during‐ and post‐
exercise period. Throughout the day, there’s a constant overlap of
meal absorption. Therefore, nutrient timing is NOT a strategy
that’s only effective if done with chronometric precision.
Alan Aragon’s Research Review – October, 2008 [Back to Contents] Page 9
Long-term persistence of adaptive thermogenesis in Comment/application
subjects who have maintained a reduced body weight.
The major finding of the present study is that there were
Rosenbaum M, et al. Am J Clin Nutr. 2008 Oct;88(4):906-12. significant declines in total energy expenditure (TEE), non-
[AJCN] resting energy expenditure (NREE), and to a lesser degree,
PURPOSE: After weight loss, total energy expenditure—in resting energy expenditure (REE) in subjects maintaining a
particular, energy expenditure at low levels of physical reduced body weight. Importantly, this decline persists
activity—is lower than predicted by actual changes in body regardless of whether that reduced weight has been maintained
weight and composition. An important clinical issue is whether for weeks or even years. To quote the authors directly,
this reduction, which predisposes to weight regain, persists over
time. We aimed to determine whether this disproportionate “bioenergetic responses to maintenance of a reduced body
reduction in energy expenditure persists in persons who have weight do not wane with time.”
maintained a body-weight reduction of 10% for >1 y.
Based on their previous investigations, the authors further
METHODS: Seven trios of sex- and weight-matched subjects
confirm the dismal reality that the systems regulating energy
were studied in an in-patient setting while receiving a weight-
intake and output that occur during post-reduction weight
maintaining liquid formula diet of identical composition. Each
maintenance act coordinately to favor weight re-gain. Since
trio consisted of a subject at usual weight (Wtinitial), a subject
many of these changes are reversed by restoring circulating
maintaining a weight reduction of 10% after recent (5–8 wk)
leptin concentrations to pre-weight-loss levels, the authors assert
completion of weight loss (Wtloss-recent), and a subject who had
that they are the consequences of persistent relative
maintained a documented reduction in body weight of >10% for
hypoleptinemia long after weight loss has ended. This line of
>1 y (Wtloss-sustained). Twenty-four-hour total energy expenditure
thought clicks well with the importance of periodic refeeds
(TEE) was assessed by precise titration of fed calories of a liquid
consisting of foods that reignite leptin production, particularly
formula diet necessary to maintain body weight. Resting energy
carb-rich foods.
expenditure (REE) and the thermic effect of feeding (TEF) were
measured by indirect calorimetry. Nonresting energy Although not emphasized by the authors, a rich history of their
expenditure (NREE) was calculated as NREE = TEE – (REE own research indicates that a decline in energy expended in low-
+TEF). RESULTS: TEE, NREE, and (to a lesser extent) REE level physical activity is responsible for most of the TEE
were significantly lower in the Wtloss-sustained and Wtloss-recent decrease in weight-stable subjects after weight loss.3-6 Given
groups than in the Wtinitial group. Differences from the Wtinitial this, it seems that aside from ramping up physical activity, a
group in energy expenditure were qualitatively and quantitatively solution to the decreased EE would either be to somehow
similar after recent and sustained weight loss. CONCLUSION: increase the metabolic activity of the lean mass, or increase the
Declines in energy expenditure favoring the regain of lost weight amount of lean mass. Achieving both is not out of the question.
persist well beyond the period of dynamic weight loss..
SPONSORSHIP: National Institutes of Health As I’ve mentioned previously, it’s possible for the deconditioned
obese to actually increase muscle mass in the face of a severe
Study strengths
caloric deficit if a strength training program is employed. Given
Great concept; it begins to answer the important question of just this, it’s certainly not impossible for the more fit population to at
how metabolically disadvantaged dieters are in the long term the very least maintain muscle mass in the midst of moderately
once they’ve lost 10% or more of their bodyweight. As the old hypocaloric conditions. Apparently, the key is in not only
saying goes, anyone can lose weight; keeping it off is the true adhering to the diet, but also maintaining somewhat of a
challenge. The investigators drew subjects from a pool of their progressive exercise program that includes resistance training.
own studies of energy metabolism before and after weight
reduction in obese and nonobese subjects in an in-patient setting. A recent trial by Hackney and colleagues found that full-body
Physical activity was closely monitored, weight stability was resistance training (with a concentration on eccentric resistance)
clearly documented, and only a liquid formula diet was elevated REE for up to 72 hours in both trained and untrained
undergone while living in a clinical research center (CRC). This subjects.7 In another recent example, Hunter and colleagues
design made it possible to control for differences in diet compared the effects of 12 kg weight loss in combination with
composition, subject compliance, and physical activity to a either aerobic training or resistance training on body
degree that is not possible in out-patient studies. composition and REE.8 Both the aerobic training and no-training
Hydrodensitometry was used to assess body composition; this control groups experienced a drop in REE along with the weight
method is more reliable than skinfolds or BIA, although not loss, but the resistance training group did not. Predictably, the
quite as highly regarded as DEXA or ADP. resistance group conserved fat-free mass and strength as well.
Alan Aragon’s Research Review – October, 2008 [Back to Contents] Page 11
Postexercise Muscle Glycogen Synthesis with have different transporters, this opens up the possibility that their
Combined Glucose and Fructose Ingestion. combination may enhance their systemic availability. As the
authors point out, systemic carbohydrate availability has been
Wallis GA, et al. Med Sci Sports Exerc. 2008 Oct;40(10):1789-94. speculated as the rate-limiting step in mucle glycogen synthesis,
[Medline] at least in the early phase. I would also add to this that this
combination might be optimal from the standpoint of supporting
PURPOSE: To evaluate the efficacy of using combined glucose
not just muscle glycogen (via glucose), but liver glycogen as
and fructose (GF) ingestion as a means to stimulate short-term (4
well (via fructose).
h) postexercise muscle glycogen synthesis compared to glucose
only (G). METHODS: On two separate occasions, six The ratio of glucose to fructose in the combination treatment
endurance-trained men performed an exhaustive glycogen- was 2:1. Which interestingly enough is a figure I’ve speculated
depleting exercise bout followed by a 4-h recovery period. to be optimal for postworkut glycogen resynthesis, given the
Muscle biopsy samples were obtained from the vastus lateralis relative glycogen capacities of muscle and liver glycogen. To be
muscle at 0, 1, and 4 h after exercise. Subjects ingested specific, I’ve advocated that fructose (or galactose) should be
carbohydrate solutions containing G (90 g x h(-1)) or GF (G = anywhere from a 25-33% of the postworkout mix. Granted, rapid
60 g x h(-1); F = 30 g x h(-1)) commencing immediately after glygoenesis has limited application, but in the case of nitpicking
exercise and every 30 min thereafter. RESULTS: Immediate over what’s optimal for this purpose, my original
postexercise muscle glycogen concentrations were similar in recommendations are enjoying a semblance of validation.
both trials (G = 128 +/- 25 mmol x kg(-1) dry muscle (dm) vs
GF = 112 +/- 16 mmol x kg(-1) dm. Total glycogen storage The authors of the present study originally hypothesized that the
during the 4-h recovery period was 176 +/- 33 and 155 +/- 31 combination treatment would be more effective than the straight
mmol x kg(-1) dm for G and GF, respectively (G vs GF). Hence, glucose treatment. After seeing that both treatments produced
mean muscle glycogen synthesis rates during the 4-h recovery similar results, their speculation was that a significant portion of
period did not differ between the two conditions (G = 44 +/- 8 the ingested fructose could have been directed toward lactate
mmol x kg(-1) dm x h(-1) vs GF = 39 +/- 8 mmol x kg(-1) dm x production. This could occur in the liver or kidneys, as well as
h(-1). Plasma glucose and serum insulin responses during the the more obvious site – skeletal muscle. Elevated lactate levels
recovery period were similar in both conditions, although plasma as a result of the combination treatment could potentially explain
lactate concentrations were significantly elevated during GF the lack of extra muscle glycogen synthesis sine the primary fate
compared to G (by approximately 0.8 mmol x L(-1). of lactate is oxidation, with glycogen synthesis being a
CONCLUSION: Glucose and glucose/fructose (2:1 ratio) secondary fate. Nevertheless, the authors (and myself) now have
solutions, ingested at a rate of 90 g x h(-1), are equally effective the license to gloat over these novel findings. To quote the
at restoring muscle glycogen in exercised muscles during the investigators directly,
recovery from exhaustive exercise. SPONSORSHIP: Glaxo-
SmithKline Consumer Healthcare, United Kingdom. “As mentioned in the introduction, previous studies would
indicate that fructose is a relatively poor nutritional precursor
Study strengths for glycogen synthesis compared with glucose. However, our
results demonstrate that fructose is not detrimental to
Subjects were trained endurance athletes, which is a good thing postexercise muscle glycogen synthesis when coingested with
in terms of eliminating the newbie effect. In order to minimize glucose using the strategy adopted herein.”
the differences in resting muscle glycogen concentration,
subjects completed a diet recall log in which they recorded diet An important detail to consider is that a high-end dosing scheme
patterns 24 h before the first trial. I personally feel that the was used in this trial. An initial postexercise bolus of
investigation of this topic is long overdue. approximately 83 g carbohydrate was followed by about 40 g
every half hour for a total of 4 hours. Therefore, extrapolating
Study Limitations these results to less aggressive dosing schemes should be done
with caution. I previously reviewed a trial by Pedersen and
The experimental protocol for this and similar studies is
colleagues, who set the record for the highest rate of glycogen
relatively simple and straightforward. It’s tough to really screw
resynthesis via oral means in humans.15 In the latter trial, a
up the design. However, with only 6 participants, we can safely
single dose of caffeine (8mg/kg) and a carbohydrate intake
conclude that a larger sample size could have strengthened the
totaling 4g/kg by the end of a 4 hour recovery period was used to
results considerably.
achieve an overall glycogenesis rate of 57.7 mmol/kg/hr, as
Comment/application opposed to 44 & 39 mmol/kg/hr seen in the glucose and
combination treatments, respectively. What’s interesting is that
Plenty of hype in the past half-decade or so has centered on the the Pedersen trial used less carbohydrate; an average of 1.0g/kg
use of dextrose postworkout, with the implication that any per hour as opposed to the 1.2g/kg/hr of the present trial. Looks
fructose at all during this time would be a bad idea. However, like it’s time to test a 2:1 ratio of glucose:fructose with
research has been mounting in favor of a combined ingestion of additional caffeine. Better yet, the glucose-fructose combination
glucose and fructose (or sucrose) during exercise for the dual should be pitted against waxy maize starch, without a financially
benefit maximal oxidation rate and absence of gastric upset vested sponsor. For now, you can include some fructose
(unlike single-source solutions).11-13 Since glucose and fructose postworkout without fear of critical impedance of glycogenesis.
Alan Aragon’s Research Review – October, 2008 [Back to Contents] Page 12
balanced diet of 2200 kcal/day during a one week
standardization period prior to the start of the study and for nine
An open label study to determine the effects of an oral days between each leg of the study. Nutrient composition was
proteolytic enzyme system on whey protein concentrate reasonably balanced (as opposed to the typical ultra-low protein
metabolism in healthy males. regimen). The precise weight and composition was established
for each individual by a registered dietician. Subjects were
Oben J, et al. J Int Soc Sports Nutr. 2008 Jul 24;5:10. [Medline] provided a main meal at the and given precise take-out portions
for the rest of their meals.
PURPOSE: The purpose of this study was to determine if
Aminogen(R), a patented blend of digestive proteases from Study limitations
Aspergillus niger and Aspergillus oryzae, would significantly
This trial is mainly limited by its acute nature. The effects seen
increase the in-vivo absorption rate of processed WPC over
in the short-term may or may not play out as initially indicated
control values. It also investigated if any increase would be
in the long-term. A perfect follow-up for this study would be to
sufficient to significantly alter nitrogen (N2) balance and C-
administer the supplement over a period of months to subjects
reactive protein (CRP) levels over control values as further
on a structured resistance training program. As it stands, we can
evidence of increased WPC absorption rate. METHODS: Two
only speculate. It’s also open to speculation what sort of
groups of healthy male subjects were assigned a specified
differences may have occurred if they used whey isolate instead
balanced diet before and after each of two legs of the study.
of concentrate.
Subjects served as their own controls. In the first leg each
control group (CG) was dosed with 50 g of WPC following an Comment/application
overnight fast. Nine days later each test group (TG) was dosed
The results of the present study are rather dramatic, assuming
following an overnight fast with 50 g of WPC containing either
that these results actually occurred. The Aminogen treatment
2.5 g (A2.5) or 5 g (A5) of Aminogen(R). Blood samples were
arm’s dose-dependent 220% and 350% greater postprandial
collected during each leg at 0 hr, 0.5 hr, 1 hr, 2 hr, 3 hr, 3.5 hr
amino acid AUC’s coupled with markedly reduced nitrogen
and 4 hr for amino acid (AA) and CRP analyses. The following
losses seem downright magical. This study wins the award for
18 AAs were quantified: alanine, arginine, aspartic acid,
having the longest abstract I’ve ever come across (I actually
cysteine, glutamic acid, glycine, histidine, isoleucine, leucine,
truncated about 200 words from what you see on the left). It’s
lysine, methionine, phenylalanine, proline, serine, threonine,
well and good to provide a lot of detail in the abstract, but it’s
tryptophan, tyrosine and valine. Urine was collected for 24 hours
also a little fishy; it’s almost as if the abstract is glorified enough
from 0 hr for total N2 analysis.. RESULTS: After baseline
for the reader to skip the full text.
subtraction the mean AUC was significantly greater in each TG
compared the corresponding CG. Comparison of the mean AUC One particularly fishy aspect of this study is the high likelihood
between each TG and each CG was not significantly different. of funding bias. One of the three investigators of this trial (Mark
Total serum amino acid (TSAA) levels were significantly greater Anderson) is the director of research and development of Triarco
in each TG compared the corresponding CG. They were also Industries, Inc., whose featured product is – you guessed it –
significantly different between each TG but not between each Aminogen. As listed in the section outlining the author’s
CG. All individual serum amino acid (ISAA) levels in TG-A2.5 contributions, Anderson assisted in protocol development,
except glycine, histidine, methionine and serine were clinical supply management and manuscript preparation. As
significantly higher than in CG-A2.5 at 4 hr. All ISAA levels in director of R & D of the company that produces the product
TG-A5 except methionine and serine were significantly higher under investigation, bias is inevitable. For amusement purposes,
than in CG-A5 at 4 hr. The N2 balance was significantly higher let me quote the manuscript’s section on competing interests:
in each TG compared to the corresponding CG, but not “None of the researchers have any financial interests
significantly different between each CG and between each TG. concerning the outcome of this investigation and the results do
Significant differences in CRP levels are reported between each not constitute an endorsement by the authors and/or their
TG compared to the corresponding CG, but not significantly institutions concerning the ingredient tested.”
different between each TG and between each CG.
CONCLUSION: A patented blend of digestive proteases Based on this claim, they should have covered their tracks by not
(Aminogen(R)) increased the absorption rate of processed WPC disclosing Anderson’s employment with Triarco. Another
over controls, as measured by statistically significant increases indication of funding bias is the use of Gateway Health
in AUC, TSAA levels, ISAA levels and N2 balance. Significant Alliances, Inc., a contract research organization (CRO).
decreases in CRP levels and fluxes in AA levels are also Although hiring a CRO can produce high-quality research on
reported. SPONSORSHIP: Triarco Industries, Inc. (Wayne, NJ) paper, a CRO’s underlying function is to efficiently shuttle
through the contract research organization (CRO) Gateway manuscripts through every step of the publication process, from
Health Alliances, Inc. study design, all the way to acceptance in the target journals. An
increasingly popular tactic of CROs is the outsourcing of
Study strengths research to third parties in foreign countries. For example, the
present trial was carried out in Cameroon, a unitary republic of
At a total of 42 subjects, a sample size this large is unusual in central and western Africa. Sure, this cuts costs, but in my view,
studies examining the effects of sports supplements; it almost it also reduces accountability and credibility (no offense to the
seems like a fabricated figure. Subjects carried out a specified, good citizens of Cameroon).
Alan Aragon’s Research Review – October, 2008 [Back to Contents] Page 13
1. Burke LM, et al. Guidelines for daily carbohydrate intake:
do athletes achieve them? Sports Med. 2001;31(4):267-99.
[Medline]
2. Fox AK, et al. Adding fat calories to meals after exercise
does not alter glucose tolerance. J Appl Physiol. 2004
Jul;97(1):11-6. [Medline]
3. Leibel R, et al. Changes in energy expenditure resulting
from altered body weight. N Engl J Med 1995;332:621– 8.
[Medline]
4. Rosenbaum M, et al. Low dose leptin reverses skeletal
muscle, autonomic, and neuroendocrine adaptations to
maintenance of reduced weight. J Clin Invest
2005;115:3579–86. [Medline]
5. Rosenbaum M, et al. The effects of changes in body weight
on carbohydrate metabolism, catecholamine excretion, and
thyroid function. Am J Clin Nutr 2000;71:1421–32.
[Medline]
6. Rosenbaum M, et al. A comparative study of different
means of assessing long-term energy expenditure in
humans. Am J Physiol 1996;270:R496-504. [Medline]
7. Hackney KJ, et al. Resting energy expenditure and delayed-
onset muscle soreness after full-body resistance training
with an eccentric concentration. J Strength Cond Res. 2008
Sep;22(5):1602-9. [Medline]
8. Hunter GR, et al. Resistance training conserves fat-free
mass and resting energy expenditure following weight loss.
Obesity (Silver Spring). 2008 May;16(5):1045-51. Epub
2008 Mar 6. [Medline]
9. Hogervorst E, et al. Caffeine improves physical and
cognitive performance during exhaustive exercise. Med Sci
Sports Exerc. 2008 Oct;40(10):1841-51. [Medline]
10. Higdon JV, Frey B. Coffee and health: a review of recent
human research. Crit Rev Food Sci Nutr. 2006;46(2):101-
23. [Medline]
11. Jeukendrup AE, et al. Exogenous carbohydrate oxidation
during ultraendurance exercise. J Appl Physiol. 2006
Apr;100(4):1134-41. Epub 2005 Dec 1. [Medline]
12. Jentjens RL, Jeukendrup AE. High rates of exogenous
carbohydrate oxidation from a mixture of glucose and
fructose ingested during prolonged cycling exercise. Br J
Nutr. 2005 Apr;93(4):485-92. [Medline]
13. Jentjens RL, et al. Oxidation of combined ingestion of
glucose and fructose during exercise. J Appl Physiol 2004;
96: 1277-84. [Medline]
14. Jentjens RL, et al. Oxidation of exogenous glucose, sucrose,
and maltose during prolonged cycling exercise. J Appl
Physiol. 2004 Apr;96(4):1285-91. [Medline]
15. Pedersen DJ, et al. High rates of muscle glycogen
resynthesis after exhaustive exercise when carbohydrate is
coingested with caffeine. J Appl Physiol. 2008 Jul;105(1):7-
13. [Medline]
Alan Aragon’s Research Review – October, 2008 [Back to Contents] Page 14
And now for the kicker
I shortly after found out that Mr. Manager had a rather lengthy
Hidden blessings Part 2: What do Alwyn Cosgrove, gay porn career. He was a self-proclaimed “bottom” (for those
Lyle McDonald, and gay porn have in common? unfamiliar with the term, go ahead and wikipedia it). I found that
By Alan Aragon quite amusing. It turns out that he's fairly well-known in those
circles. There was even an instance when a gay guy was hired to
Last month I discussed the unexpected returns of what initially work the front desk, and he was instantly fired for recognizing
seemed like doors slamming shut in my face. This month I’ll Mr. Manager as an ‘actor’ in one of the flicks he saw. Oh, and
continue with the final part of the saga involving a couple of by the way, I’m keeping Mr. Manager nameless to protect the
pivotal office moves, and yes, gay porn. guilty; I’ve gotten over this fiasco, and I just hope that I can pass
along some wisdom by sharing my mistakes.
The importance of putting things in writing
Back to the saga. Eventually, Mr. Manager got word that I was
When people go into private practice, the smart ones don’t trust blabbering to the training staff about his former film career. Fact
anyone and have everything laid out in writing. Over the course of the matter is, everyone seemed to know about it before I did.
of a decade, I built a strong relationship with the personnel of the Nevertheless, I never felt the need to hide what was commercial
health club where I held my nutritional counseling practice. entertainment available for public consumption. The likely
Regarding competition, I assumed I was protected by an scenario was that in order to avoid termination, someone
unwritten code of honor. In other words I was positive that the implicated me as the lead loudmouth exposing Mr. Manager’s
health club management felt that it would benefit them to shenanigans. So the shit finally hit the fan (so to speak), and I
preserve our relationship, and would do whatever it took to was banned from the club. Given that my office was located in
sustain it since we worked symbiotically. They used my services the same building as the health club I was banned from, this was
to promote memberships, while I relied on them for referrals. It a pretty clear sign that I needed to set up shop elsewhere.
worked great for quite a while; the club had about 30 trainers
who all trusted and appreciated effectiveness in helping them The turning point
help their clients reach their goals.
So, with my referrals diminished to a handful of clandestine calls
and messages by trainers who knew full-well they were risking
Short-sightedness 101
their necks, I relocated to a different facility. At this point I had
I was an independent contractor, not an employee of the club. As less in-person client time, and more downtime on the internet as
such, I didn’t funnel a cut of my revenue to the club’s bottom I rebuilt my in-person clientele. It was during this downtime that
line, I merely gave the trainers referral fees – generous ones. It I was able to further solidify the structure and function of this
was a win-win situation. That is, until a new fitness manager was research review. This time period forced me to polish up my
hired. Shortly thereafter, he hired a friend. She was a trainer who distance counseling methods. It also afforded me more time to
wanted to be the nutritionist of the club. She tried her damndest, generate more online interest in my writing. Had my focus not
but the trainers kept referring clients to this outside contractor shifted from reality to virtual reality, I wouldn’t be as excited as
renting space in the building (me) instead of her. So, this conflict I am today about how I can educate and communicate to the
created the new manager’s plot to get rid of me. By this time, it public on a broader scale with this review.
was a smidge too late to whip up a non-compete agreement. My
eventual departure was a darkly entertaining turn of events. Stick The twist
with me here. An unexpected twist occurred in last week. I got an offer to set
up my practice in a new training “studio” just a short jog from
The call of fate my former office. I put the word studio in quotes, because this
I was tipped off by one of the club personnel to a very large place is enormous and extremely busy. My new office is worlds
corporation who was looking for a corporate wellness presenter better than the previous, and several universes better than the
to whip their upper management into shape. I interviewed for the office before that. In short, I’m finally an overworked bastard
gig (a series of lectures), and got it pretty darn swiftly, thank you who has to put prospective clients on a waiting list. As far as my
very much. And now the plot thickens. Within a couple of days I in-person practice goes, this will be the apex. All other moves
got a call from several of the training staff telling me that Mr. will be lateral, and in the direction of my keyboard, my monitor,
Manager left a broadcast voicemail threatening to fire anyone and the warm solace of Pub Med.
who referred business to me. I wondered what the hell was going The final bit of news I’m excited about is that I’m working on a
on. Why the sudden, aggressive, un-chesslike move? I did some book idea. I might find myself castrated if I start dishing out
digging and found out that one of his subordinates interviewed details, but it looks like it will be a good year in the making, and
for the gig that I ended up getting hired for. Guess who failed if this project materializes, I will take bro-bashing to the shelves
her interview? of your favorite book store. Even if it doesn’t materialize, the
career sector of life will still be better than it ever was.
As someone who likes to keep things simple, I had my eggs all
in one basket; the trainers of the club were my primary referral My main point is that the really good stuff has tended to happen
source. So when that critical resource was pulled from under me, for me soon after the really bad stuff. So, my advice is to hang
I was in some genuine trouble. in there and leave the quitting for those in the wrong film genre.
Alan Aragon’s Research Review – October, 2008 [Back to Contents] Page 15
The photograph below entitled “Senses” is by Wojtek
Kwiatkowski. I met him at Starbuck’s a couple of weeks back.
Long story, he didn’t have the English skills to communicate
effectively enough with tech support, so I got on the phone and
helped him out. At any rate, the guy periodically travels here
from Poland just to photograph horses. This is how he makes his
living. It seems insane to me to travel alone to a continent on the
far side of the planet to barely profit at all. He says it’s mostly
for the love of the art. Strangely, I didn’t find myself too
skeptical of that claim.
“Senses” is the first photograph Wojtek directed me towards.
I’m going to assume that it’s one of his personal favourites,
because his gravitation towards it was immediate. I find the
image particularly intense and downright haunting. I’ve never
had any remote interest in horses, but his photography has a
classic, otherworldly quality that I think any artist can
here
appreciate. More of his work can be seen here.
Alan Aragon’s Research Review – October, 2008 [Back to Contents] Page 16