General Health

Older adults face a wide range of possible health problems. Strength training was believed to come with a series of benefits which were not necessarily associated with an increased life expectancy. But one of the largest US-based studies on aging adults showed just how beneficial strength training can be for those above 65.

Physical activity and its possible benefits was studied before. Older adults were often subject to investigation. These investigations often included cardiovascular benefits, improved mobility or even benefits in the areas of diabetes and life expectancy. But studies have not been done on strength training alone.

A large-scale study shows benefits of strength training

Older adults were monitored in a period between 1997 and 2001. All the information gathered during this period by Penn State Milton S. Hershey Medical Center showed the true role of strength training, even with just two workouts every week.

The study[i] collected data in all 50 US states and from over 30.000 adults aged 65 and over. It was in this group that the research found 9% of these adults were actually strength training twice per week. These respondents were then part of the research. Following their official data reports and the monitoring of registered death certificate in 2011, the study found that around a third of this group has died up to that point.

In figures, the study concluded that those whom strength trained twice per week had 46% lower odds of death for any reason compared to those who did not strength train. Other health benefits were concluded as well. They include a reduced risk of cardiovascular disease.

A profile of the average adult strength trainer was contoured as well. A person, with higher education and a normal body weight with reduced or no consumption of alcohol and tobacco products.

The role of the research

With this concluded information, the research shows the extended benefits of strength training. While this type of training was typically associated with strength gain and improved physical functions, the study comes to show that even life expectancy can be improved. The weight of the adults was also closer to healthy levels and this comes in contrast to the typical recommendations which were mainly targeting forms of aerobic exercise.

Researchers also concluded that only a small percentage of the surveyed adults actually weight trained. But even in these conditions, the 9% group whom weight trained twice per week was slightly larger than what the researchers initially expected.

But the study goes even further. It recommends more attention in getting older adults to strength train. Finding new methods to increase the 9% number who already do this can be the way to go from the researchers' perspective. The nationally-representative sample of the study goes to show the benefits of strength training can be recommended with aerobic training as well. Previous studies showed that physically active older adults have a better quality of life and current data shows that strength training also helps them live longer. Some of the most recommended products for strength training beyond 65 include a protein supplement

[i] J. Kraschenwski, C. Sciamanna, J. Poget et al. (2016), Is strength training associated with mortality benefits? A 15 year cohort study of US older adults, Preventive Medicine Journal. Available at:

https://www.sciencedirect.com/science/article/pii/S0091743516300160?via%3Dihub

New research shows muscles have a memory of previous growth, which is structured in DNA genes. Muscle memory is reality and not a myth. There is scientific data to show how muscle growth is 'recorded' in DNA genes and how these genes can be activated later in life. This memory of earlier growth is an important discovery as it could be the foundation for better injury recovery and even a re-considered action plan for those using banned substances.

Muscle growth at DNA level

A 2018 study[i] at Keele University found that DNA genes were responsible with muscle growth in later life. Human skeletal muscle has an epigenetic memory. It means that those training with weights for muscle growth can actually 'record' this growth at an epigenetic level. The anabolic stimuli at gene level are activated with muscle hypertrophy at a later stage.

The study was made using genome-wide techniques. Marked and unmarked genes were seen to grow together with the muscles and then return back to normal. Later in life, hypertrophy training saw the genes growing again. These epigenetic modifications tell the genes when to grow.

So even if the genes go back to normal, they can start growing later in life. Their growth is considerably higher when there has been previous hypertrophy training. It is why the discovery can have a wide range of applications.

One of the applications of the research can refer to injury management for athletes. If a person gets injured, it could help to know the genes which have the 'recorded' muscle memory for faster recovery. But one of the areas which could see significant changes due to the results of the research comes with bans from using performance-enhancing drugs.

Banned substances can come with an anabolic effect on human muscles. It means that if an athlete is caught cheating, a short ban might not do justice on the long-term. Due to the fact that these athletes can come back with a major advantage over competitors, the way in which bans are given could be challenged. This, of course, remains true even if the returning athlete is not taking these drugs anymore. However, even the researchers suggest further investigation to show the extent to which performance-enhancing drugs influence muscles at a later point in life.

Conclusion

Muscle growth can influence the expansion of certain DNA genes. This impacts the DNA for the rest of the life. Those who take a break from muscle growth can even see muscle loss. But even in this case, muscles can grow back at an enhanced rate later in life, compared with those who did not previously trained for muscle growth.

The recent study made with the latest genome-wide techniques can be one of the main triggers for those seeking to return to training. This includes athletes or weight lifters who took a break or those who are recovering from various injuries. As with other research, the 2018 study can be further investigated by seeing the extent to which these genes are impacted by banned substances such as testosterone-boosting steroids, especially later in life. The good news is that natural testosterone boosters

Millions of women around the world experience premenstrual syndrome (PMS), characterized by physical and psychological symptoms such as irritability, anger, depressive mood swings, pain and bloating in the weeks leading up to the normal monthly menstrual cycle.

Symptoms of PMS may be severe enough to result in athletic impairment, posing a huge hurdle for prospective female athletes that may be out of commission for an extended period of time each month.

A study was devised to investigate the relationship between dietary protein consumption and occurrence of PMS.

The Study

Researchers at Kindai University in Japan recruited 135 female athletes between the ages of 18 and 23 years, who are members of authorized university clubs that consistently produce highly ranked Japanese athletes amongst university sports disciplines.

Part of the study involved completion of self-administered questionnaires that ascertained normal dietary habits, demographics and if it was usual for that individual to experience PMS related athletic impairment of performance.

Total protein from animal and plant sources was then calculated, along with the relative proportion of each in the diet. After which, participants were divided into two groups; one group that included 18 athletes with self-reported PMS related performance impairment, and 117 subjects that did not experience such impairment.

Consideration was also given to the amount of time spent training daily, along with average caloric intake.

The Results

Overall, very small difference was observed in the total amount of protein consumed daily by the athletes. In particular, however, was the fact that the group that experienced performance impairment as a result of PMS had self-reported higher intake of animal-based proteins, relative to the amount of plant proteins consumed (average 50g vs 25g).

The group whose performance was unaffected reported an average animal protein consumption of 35 g, versus 27 g of plant protein daily.

Calculating the relative proportion of plant protein in both groups, the women that experienced PMS induced performance impairment consumed 39% of their protein from plant-based sources, while the unaffected group consumed an average 46% plant-based protein [1].

Conclusion/Caveats

Even though there was a clear correlation between the relative amount of plant protein consumed and occurrence of PMS related performance impairment, the sample size of the study is very small and not enough to make generalizations.

For instance, Asians typically consume a greater amount of plant-based proteins than their Western counterparts, which would mandate inclusion of a wider cross-section of women in subsequent studies.

In addition to this, analysis of the particular plant proteins consumed need to be considered, since soy proteins, for example, contain phytoestrogens [2] that may influence hormonal homeostasis at this time. Other protein sources such as pea protein

Fitness-branded foods can actually make people eat more. Attractive packaging can induce the idea that these foods are better. People tend to eat more of them and reduce the actual focus on physical exercises. Those looking to lose weight can be doing more harm by actually eating extra food, which takes them in the opposite direction of controlled caloric intake.

Fitness foods and what researchers say about branding

Those looking to lose weight are often targeted by fitness branding. Protein bars and weight loss supplements are just a few of the products consumed by those looking to lose weight. Made with attractive branding, they can sometimes be detrimental as people associate them with healthy foods and simply eat them in larger quantities.

Research shows that this is not the sole problem of branding, as consumers tend to overlook physical activity. These foods can often be mistaken as a substitute for actual workouts.

The methods of the research included observing a group of subjects told to act normally, as in everyday life, when it comes to snacking. In a controlled environment, the group was given a healthy snack which also had images of running shoes to imply the idea of health and fitness. After consuming one such product, they had the option to go train on a stationary bike or consume the snack. Unless they were strictly prohibited by their diets, the subjects of the study chose to consume another snack.

Made with the purpose to investigate the effects of fitness branding, the study concluded that these healthy snacks can be a problem for those trying to keep their weight under control and that attractive branding had a major impact on this problem.

Recommended alternatives

The researchers also made a few recommendations. While the products were actually beneficial, they suggested that manufacturers would need to use other ways to promote a healthier way to lose weight, instead of implying it through pictures and branding. Gym vouchers or exercise tips were recommended as an alternative. These alternatives would be a more realistic solution which would not diminish the importance of physical training for those trying to manage body weight.

Simply put, fitness branding can discourage physical activity, despite the fact that it promotes consuming more calories. This is counter-productive for those trying to lose weight. The research made by the American Marketing Association raises awareness of the issue of branding in the health and fitness space. Many products use different imagery to suggest the idea of exercising, without directly recommending physical activity.

Researchers recommend an increased attention on marketing techniques in the fitness space. Of course, a healthy snack can be a better alternative when a quick caloric intake is needed. But it is often the misleading branding which makes people eat multiple snacks. However, those which have been on strict diets where they knew which foods were allowed and which foods were not recommended for consumption, made it clear they did not want to consume another healthy snack.

The benefits of fish oil consumption have been expounded upon for years; it is now well-established to promote heart health, cognitive function and support the wellness of your joints. However, studies that demonstrate clear benefit and exercise performance have been limited, and a mixed bag to say the least.

Researchers in Japan who conducted a review of the simultaneous consumption of EPA and DHA from fish oil have stated that they do have a possible synergistic effect on physical performance, but more studies are needed to clarify findings.

The Review

Researchers from Japan's Hosei University and Teikyo University reviewed studies that investigated the effects of simultaneous consumption on muscle mass and strength, as well as nerve and muscle damage amelioration.

Their findings on the effects of supplementation on strength loss were determined to be somewhat incomplete, owing to the fact that studies have shown no noticeable difference in muscle strength decline attenuation after consuming DHA and EPA.

The researchers indicated that previous studies had lasted durations of just 3 to 4 weeks, whereas supplementation of EPA and DHA typically require between 30 and 60 days to reduce the decline in muscle strength observed after eccentric training. This means that previous studies had ended too early, not giving enough time for effects to possibly manifest.

Following eccentric contraction, levels of inflammatory markers such as tumor necrosis factor alpha (TNF-A) and interleukin six (IL-6) are elevated, but supplementation of the EPA and DHA combination were able to inhibit such elevations.

Reviewing the effects of neuromuscular damage attenuation by EPA and DHA, they were only able to find one study that included rodents as test subjects, positing the need for further investigation.

The fish oil combination consumed over the course of eight weeks resulted in a dose-dependent reduction in delayed onset muscle soreness, indicating the possibility of usage to manage post workout pain.

Other reviewed studies included the effect of EPA and DHA intake on inhibiting decreases in muscle mass, which have been found to be of benefit in rodent studies, but further human studies are needed to confirm this.

It is also found that persons between the ages of 60 and 85 that consumed a combination of EPA and DHA daily over the course of six months experienced growth of thigh muscle mass, while younger men (aged between 21 to 24) did not notice any such benefit.

Conclusions/Caveats

Even though a few studies have found preliminary positive results, there is still a very large gray area with respect to supplementation. For instance, it is generally agreed that the combination is very effective for improving the neuromuscular adaptation that occurs following your work out, but exact mechanisms for this are unclear.

On another note, the exact dosage that is required to elicit the desired benefits also require further investigation. Considering that safety guidelines recommend a maximum consumption of 3 grams daily, and athletes routinely consume in excess of this amount, further variables such as training experience, age and gender to name a few need to be factored into subsequent studies in coming to positive conclusions.

References

Eisuke Ochi, Yosuke Tsuchiya. Eicosapentaenoic Acid (EPA) and Docosahexaneoic Acid (DHA) in Muscle Damage and Function Nutrients 2018, 10(5), 552; doi 10.3390/nu10050552