BackgroundIncreasing metabolism is a primary focus of many commercially available dietary supplements marketed to support weight management. Caffeine (e.g. anhydrous and herbal) and green tea are key ingredients in such products, augmenting resting energy expenditure (REE) and improving reported mood states (alertness, fatigue, focus, etc.). The purpose of this study was to evaluate the effects of a thermogenic dietary supplement (DBX) on REE, respiratory exchange ratio (RER), reported measures of alertness, focus, energy, concentration, fatigue, and hunger, as well as the general safety of the product based on electrocardiogram (ECG) and hemodynamic responses in habitual caffeine consumers.MethodsSix male and six female subjects (mean ± SD; 22.50 ± 3.22 years; 76.94 ± 14.78 kg; 22.7 ± 9.5% body fat), physically active (≥12 months), and moderate habitual caffeine consumers (<200 mg/day) received either two capsules of DBX containing 340 mg of total caffeine plus green tea extract, yerba mate extract, carnitine tartrate and other active ingredients or a placebo (PLC) in a double-blinded, crossover design. Heart rate (HR), blood pressure (BP), REE, RER and perceived mood states were measured at baseline and then hourly for four hours after ingesting either treatment.ResultsResting energy expenditure was significantly increased at all four time points and significant increases were determined for perceived alertness (p = 0.026) and focus (p = 0.05) at hour 1 and for energy at 1 and 2 hours after treatment for the DBX group (p = 0.008 and p = 0.017, respectively). Additionally, perceived fatigue was decreased at the hour 1 assessment (p = 0.010). No significant differences were seen between DBX and placebo for hunger, anxiety, HR, BP, ECG patterns or RER.ConclusionsThe results of this investigation support that the proprietary blend of this thermogenic aid is capable of increasing REE for four hours post-ingestion while supporting increased focus, alertness, and energy as well as decreasing fatigue without promoting anxiety or causing significant changes in HR, BP, or ECG measurements in habitual caffeine consumers.

Outlaw, JJ, Smith-Ryan, AE, Buckley, AL, Urbina, SL, Hayward, S, Wingfield, HL, Campbell, B, Foster, C, Taylor, LW, and Wilborn, CD. Effects of β-alanine on body composition and performance measures in collegiate women. J Strength Cond Res 30(9): 2627-2637, 2016-The purpose of this study was to evaluate the effects of β-alanine (BA) supplementation and resistance training on body composition and performance. In a double-blind placebo-controlled design, 16 untrained collegiate females (mean ± SD: 21.0 ± 2.2 years; 64.8 ± 8.5 kg; 164.5 ± 7.0 cm; 30.1 ± 5.1 percent body fat [%BF]) completed 8 weeks of resistance training while consuming either 3.4 g BA or placebo (PL; 5 g maltodextrin) before training sessions. Training consisted of 4 days per week upper- and lower-body exercises. Lean body mass (LBM), fat mass (FM), and %BF were assessed using dual-energy x-ray absorptiometry. Maximal oxygen consumption (V[Combining Dot Above]O2max), aerobic time to exhaustion, Wingate peak power, bench press and leg press 1RM (BPmax; LPmax), and repetitions at 65% (BPreps; LPreps), vertical jump (VJ), and standing broad jump were assessed using standard National Strength and Conditioning Association guidelines. All measurements were taken at baseline (T1), 4 weeks (T2), and 8 weeks (T3). Repeated-measures analysis of variance and 95% confidence intervals were used to determine significance. Body composition (LBM, FM, and %BF) improved over time (p < 0.01) for both groups. Maximal strength and VJ increased significantly from baseline to T3 (p ≤ 0.05). There was a significant interaction for LPreps (p = 0.040), with only BA group resulting in significantly greater LPreps (p = 0.041) at T2 and T3. Results from this study suggest that 8 weeks, 4 days per week progressive resistance training and BA supplementation may be effective for improving lower-body muscular endurance. β-alanine had no additive effects on body composition or maximal strength in collegiate women.

PurposeThe purpose was to assess effects of a pre- and a post-workout protein-carbohydrate supplement on CrossFit-specific performance and body composition.MethodsIn an open label randomized study, 13 male and 16 female trained Crossfit participants (mean ± SD; age: 31.87 ± 7.61 yrs, weight: 78.68 ± 16.45 kg, percent body fat: 21.97 ± 9.02) were assessed at 0 and 6 weeks for body composition, VO2max, Wingate peak (WPP) and mean power (WMP), in addition to sport-specific workouts (WOD1: 500 m row, 40 wall balls, 30 push-ups, 20 box jumps, 10 thrusters for time; WOD2: 15 minutes to complete an 800 m run "buy in", followed by as many rounds as possible (AMRAP) of 5 burpees, 10 Kettlebell swings, 15 air squats). The supplement (SUP) group consisted of 19 g of a pre-workout drink (extracts of pomegranate, tart cherry, green and black tea) taken 30 minutes before and a post-workout protein (females: 20 g; males: 40 g) and carbohydrate (females: 40 g; males: 80 g) supplement consumed immediately after each workout. The control (CTL) group consumed only water one hour before or after workouts. Participants completed three (minimum) varied workouts per week at a CrossFit gym as typical to habitual training throughout the six week study. Data were analyzed by repeated measures ANOVA (p <0 .05), 95% Confidence Intervals, and Magnitude Inferences.ResultsThere were no time × group interactions for body composition, WMP, or WOD1 based on ANOVA statistics. VO2MAX, WPP, and WOD2 results revealed that the pre/post supplements were likely beneficial after 95% Confidence Intervals and Magnitude Inferences analysis.ConclusionThe combination of proprietary supplements taken for 6 weeks may provide benefits during certain sport-specific performance in trained CrossFit athletes but not others.

BackgroundPre-workout supplements containing numerous ingredients claim to increase performance and strength. Product-specific research is important for identifying efficacy of combined ingredients. The purpose of this study was to evaluate the effects of a proprietary pre-workout dietary supplement containing creatine monohydrate, beta-alanine, L-Tarurine, L-Leucine, and caffeine, on anaerobic power, muscular strength, body composition, and mood states.MethodsIn a double-blind, randomized, matched-pair design, twenty male subjects (mean ± SD; 22.4 ± 9.5 yrs, 76.9 ± 11.2 kg, 22.7 ± 9.5% body fat), consumed either 30 g of a pre-workout supplement (SUP) or maltodextrin placebo (PLC) 30 minutes before a resistance training workout, after completing baseline testing. Body composition was determined via dual-energy x-ray absorptiometry (DEXA). Subjects completed 12 vertical jumps for height (VJ) and one repetition maximum (1RM) and repetitions to failure lifts on bench (BPM) and leg press (LPM). Finally, subjects completed a Wingate power test on a cycle ergometer [mean power (WMP) and peak power (WPP)]. After baseline testing, participants completed eight days of supplementation and four split-body resistance-training bouts. Side effect questionnaires were completed daily 30 minutes after consuming the supplement. Subjects completed post-supplement testing on Day 8. Data were analyzed utilizing a 2 × 2 repeated measures ANOVA [treatment (PLC vs SUP) × time (T1 vs T2)] and ninety-five percent confidence intervals.ResultsThere were no significant treatment × time interactions (p > 0.05). There were no significant changes in %body fat (%BF; ∆-0.43 ± 0.58; p = 0.920), fat mass (∆-2.45 ± 5.72; p = 0.988), or lean body mass (LBM; 10.9 ± 12.2; p = 0.848). 95% CI demonstrated significant LBM increases for both groups. There was a main effect for time for WPP (∆100.5 ± 42.7W; p = 0.001), BPM (∆8.0 ± 12.9 lbs; p = 0.001), and LPM (∆80.0 ± 28.8 lbs; p = 0.001), with no significant differences between treatments. There was no significant difference in mood states between groups or over time.ConclusionThe proprietary pre-workout blend combined with eight days of training did not significantly (ANOVA) improve body composition or performance. While not significant, greater gains in LPM were demonstrated in the SUP group for lean body mass and lower body strength. Future studies should evaluate more chronic effects of proprietary pre-workout blends on total training volume and performance outcomes.

BackgroundDespite widespread use of nutrition supplement s by CrossFit participants, existing data regarding performance and safety are minimal. Furthermore, increasing restrictions and drug testing in CrossFit, warrant the need for product specific research. The purpose of this study was to test the effects of a pre-workout supplement and post-workout protein & carbohydrate shake on CrossFit-specific performance measures and body composition. MethodsIn an open label randomized study, 11 males and 13 females (n=24, mean ± SD; 32.71 ± 7.39 yrs, 173.15 ± 11.54 cm, 76.83 ± 15.77kg, 22.00 ± 9.73% body fat) who were regular CrossFit participants (≥6 months), and not currently taking ergogenic supplements, completed the study. Subjects were tested at baseline (T1) and 6 weeks (T2). Body composition variables including lean muscle mass (LBM), fat mass (FM), and percent body fat (BF) were assessed using DEXA (Hologic Wi). Performance variables: cardiorespiratory fitness (VO 2 max), Wingate peak power (PP), and mean power (MP) were tested 24-48 hours after completing two Workouts of the Day (WOD) with 20 minutes rest in between (WOD1: 500m row, 40 wall balls, 30 push-ups, 20 box jumps, 10 thrusters for time; WOD2: 800m run buy in, followed by 15-minutes as many rounds as possible of 5 burpees, 10 Kettlebell swings, 15 air squats) at T1 and T2. Subjects were matched based on sex and number of days they participate in CrossFit workouts per week, and then randomly assigned to the supplement (SUP) or control (CTL) group. SUP consisted of 19g of a pre-workout drink (pomegranate fruit extract, beet root extract, tart cherry extract, AssuriTEA™ green tea, and InnovaTEA™ black tea extract) 30 minutes before each CrossFit workout and post-workout supplement consisting of protein (40g for females and 80g for males) and carbohydrate (80g for females and 160g for males). CTL subjects did not consume anything one hour before or after each workout. Participants were required to complete at least three workouts per week at a CrossFit gym, consume their supplement as directed, and complete mood state (MS), rate of perceived exertion (RPE), and delayed onset muscle soreness (DOMS) questionnaires. Data was analyzed by a group (SUP vs. CTL) × time (T1 vs. T2) repeated measures ANOVA (p <0 .05). ResultsAll data is presented as mean change scores. There were no time × group interactions for LBM (SUP 1130.86 ± 606.25 g; CTL 407.99 ± 728.42 g; p=0.36), FM (SUP 500.34 ± 437.82 g; CTL 107.77 ± 310.69 g; p=0.34) or BF (SUP 0.30 ± 0.21 %; CTL 0.06 ± 0.53 %; p=0.62). However, there was a significant trend for LBM (p = 0.063). There was no significant change in performance for VO 2 max (SUP -0.43 ± 1.88 ml/kg/min; CTL -1.525 ± 1 ml/kg/min; p=0. significant group × time interaction for WOD2 (SUP 17.08 ± 7.25 reps; 9.07% increase; CTL 4.91 ± 14.07 reps; 2.46% increase; p=0.23), there was a significant main effect for time (p=.037). A significant group × time interaction for WOD1 was observed (p =0.05; SUP -58.33 ± 52.31 seconds; 10.43% decrease; CTL ...