4 Simple Rules For Gym Etiquette By Dane C. Fletcher

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WOLLONGONG, Australia—Supplementation with fish oil may improve skeletal muscle function and recovery, according to a new study (Br J Nutr. ePub 9 Aug 2010. DOI: 10.1017/S0007114510002928). Researchers from the University of Wollongong, Australia, noted fish oil modulates the fatty acid composition of muscle membranes; such changes in heart membrane composition have been linked to enhanced mechanical performance and modulations in oxygen consumption. They sought to determine whether changing skeletal muscle membrane composition in the legs could impact muscle function.

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NORMAN, Okla.—Adding leucine to a pre- and post-exercise carbohydrate beverage does not provide benefit on muscle recovery after resistance exercise, according to a new study (J Strength Cond Res. 2010;24(8):2211-19. DOI: 10.1519/JSC.0b013e3181dc3a10).

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Dietary intake of DHA omega 3 essential fatty acids is woefully lacking all around the world. In populations that have adequate access to other foods this correlates strongly with the world-wide obesity epidemic. A new study reviews the multiple mechanisms by which omega 3 fatty acids, especially DHA, can combat the obesity epidemic.

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HOBART | When it comes to bodybuilding, Jorge Almedina Jr. follows a five-day work week with a one-day weekend.

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Here are some tips that you can use if you wan t a gym where years later was worth the try:

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STORRS, Conn.—Researchers continue to explore the benefits of different combinations of protein and carbohydrates in exercise recovery, as evidenced by several recently published studies. In a new a meta-analysis coordinated out of the University of Connecticut, Storrs, researchers sought to determine the performance benefits of ingesting a protein-carbohydrate drink during endurance performance (J Strength Cond Res. 2010;24(8):2192-2202. DOI: 10.1519/JSC.0b013e3181ddfacf). A total of 11 studies were included, containing three time-trial and eight time-to-exhaustion cycling protocols; only three studies controlled for caloric content and contained an isocaloric trial. Four of the studies did find significant differences between a protein and control trial, but none were isocaloric studies. Meta-analysis of the time-trial studies found no significant improvement with protein ingestion. There was a significant effect seen in the time-to-exhaustion studies, although the effect was only significant with isocarbohydrate studies. The average percent improvement with ingestion of protein was 9 percent. The research team concluded coingestion of protein and carbohydrate during exercise did have an ergogenic effect on endurance performance when assessed by time to exhaustion, possibly due to their caloric contribution rather than a unique benefit of protein, although further research is necessary.

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BEDFORD, England—Short-term creatine loading may reduce range of movement (ROM) in certain joints, according to a new study (Appl Physiol Nutr Metab. 2010;35(4):507-11. DOI: 10.1139/H10-036). Researchers from the University of Bedfordshire recruited 40 young, healthy men who were randomized into a control group or an intervention group (CS), which received 25 g/d-1 of creatine monohydrate for five days, followed by 5 g/d-1 for three days. All subjects underwent goniometry measurement of the shoulder, elbow, hip and ankle at baseline and after the intervention. Data indicated significant reductions in active ROM in three movements—shoulder extension, shoulder abduction and ankle dorsiflexion—in the CS group. The subjects taking creatine monohydrate also had a significant increase in body mass compared to those on placebo. The research team suggested the impact on ROM could be related to increased intracellular water levels or the asymmetrical distribution of muscle mass around those particular joints.

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Taking a dietary supplement to boost nitric oxide in the body can significantly boost stamina during high-intensity exercise. Earlier research showed that the high nitrate content of beetroot juice, which also boosts nitric oxide in the body, has a similar effect on performance. (Credit: iStockphoto/Joe Biafore)

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The Diabetes U.K.is conducting a three-year study in hopes of finding positive benefits for those suffering from type 2 diabetes and obesity. Fermentable carbs, such as those from garlic, asparagus and artichoke, may help reduce appetite and possibly increase insulin sensitivity, which helps to stabilize blood sugar.

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