Choline plays many important roles, including the synthesis of acetylcholine, and may affect muscle responses to exercise. We previously observed correlations between low choline intake and reduced gains in strength and lean mass following a 12-week resistance exercise training (RET) program for older adults. To further explore these findings, we conducted a randomized controlled trial. Three groups of 50-to-69-year-old healthy adults underwent a 12-week RET program (3x/week, 3 sets, 8–12 reps, 70% of maximum strength (1RM)) and submitted >48 diet logs (>4x/week for 12 weeks). Participants’ diets were supplemented with 0.7 mg/kg lean/d (low, n = 13), 2.8 mg/kg lean/d (med, n = 11), or 7.5 mg/kg lean/d (high, n = 13) of choline from egg yolk and protein powder. The ANCOVA tests showed that low choline intake, compared with med or high choline intakes, resulted in significantly diminished gains in composite strength (leg press + chest press 1RM; low, 19.4 ± 8.2%; med, 46.8 ± 8.9%; high, 47.4 ± 8.1%; p = 0.034) and thigh-muscle quality (leg press 1RM/thigh lean mass; low, 12.3 ± 9.6%; med/high, 46.4 ± 7.0%; p = 0.010) after controlling for lean mass, protein, betaine, and vitamin B12. These data suggest that low choline intake may negatively affect strength gains with RET in older adults.

Objectives Choline is an essential micronutrient for many physiological processes related to exercise training including biosynthesis of acetylcholine. Though dietary choline intake has been studied in relation to endurance training and performance, none have studied it during resistance exercise training (RET) in older adults. The objective of the study was to examine the relationship between choline intake and muscle responses to RET in older adults. Methods Forty-six, 60–69-year-old individuals (M=19, F=27) underwent 12 weeks of RET (3x/week, 3 sets, 8–12 reps, 75% of maximum strength [1RM], 8 exercises). Body composition (DEXA) and 1RM tests were performed before and after training. After analyzing 1,656 diet logs (3x/week, 46 participants, 12 weeks), participants’ mean choline intakes were categorized into three groups: Low (2.9–5.5 mg/kg lean/d), Med-Low (5.6–8.0 mg/kg lean/d), or Adequate (8.1–10.6 mg/kg lean/d). These correspond to <50%, ∼63%, and ∼85% of Adequate Intake (AI) for choline, respectively. Results Gains in composite strength (leg press + chest press 1RM) were significantly lower in the Low group compared with the other groups (Low: 30.9 ± 15.1%, Med-Low: 70.3 ± 48.5%, Adequate: 81.9 ± 68.4%; p=0.004). ANCOVA with cholesterol, protein, or other nutrients did not alter this result. Reduced gains in lean mass were also observed in the Low group, compared with higher choline intake of 5.6–10.6 mg/kg lean/d (1.3 ± 0.6% vs. 3.2 ± 0.6%, p<0.05). Conclusion These data suggest that this population of older adults does not consume adequate choline and lower choline intake is negatively and independently associated with muscle responses to RET.

Physical activity in an inpatient setting is often limited to brief periods of walking. For healthy adults, public health agencies recommend a minimum of 150 min/week of moderate-intensity exercise. The authors sought to determine if meeting this activity threshold, in the absence of incidental activities of daily living, could protect skeletal muscle health during bed rest. Healthy older adults (68 +/- 2 years) were randomized to 7-day bed rest with (STEP, n = 7) or without (CON, n= 10) a 2,000 steps/day intervention. Performing 2018 +/- 4 steps/day did not prevent the loss of lean leg mass and had no beneficial effect on aerobic capacity, strength, or muscle fiber volume. However, the insulin response to an oral glucose challenge was preserved. Performing a block of 2,000 steps/day, in the absence of incidental activities of daily living, was insufficient to fully counter the catabolic effects of bed rest in healthy older adults.

Background Brief periods of physical inactivity can compromise muscle health. Increasing dietary protein intake is potentially beneficial but complicated by difficulties reconciling anabolic potential with a realistic food volume and energy intake. We sought to determine whether increasing dietary protein quality could reduce the negative effects of physical inactivity. Methods Twenty healthy, older men and women completed 7 days of bed rest followed by 5 days of rehabilitation. Volunteers consumed a mixed macronutrient diet (MIXED: N = 10; 68 ± 2 years; 1,722 ± 29 kcal/day; 0.97 ± 0.01 g protein/kg/day) or an isoenergetic, whey-augmented, higher protein quality diet (WHEY: N = 10; 69 ± 1 years; 1,706 ± 23 kcal/day; 0.90 ± 0.01 g protein/kg/day). Outcomes included body composition, blood glucose, insulin, and a battery of physical function tests. Results During bed rest, both groups experienced a 20% reduction in knee extension peak torque (p < .05). The WHEY diet partially protected leg lean mass (-1,035 vs. -680 ± 138 g, MIXED vs. WHEY; p = .08) and contributed to a greater loss of body fat (-90 vs. -233 ± 152 g, MIXED vs. WHEY; p < .05). Following rehabilitation, knee extension peak torque in the WHEY group fully recovered (-10.0 vs. 2.2 ± 4.1 Nm, MIXED vs. WHEY; p = .05). Blood glucose, insulin, aerobic capacity, and Short Physical Performance Battery (SPPB) changes were similar in both dietary conditions (p > .05). Conclusions Improving protein quality without increasing total energy intake has the potential to partially counter some of the negative effects of bed rest in older adults.

PURPOSE: The micronutrient choline plays a major role in neurotransmission and skeletal muscle contraction. We conducted a randomized controlled trial to examine the effects of choline intake on skeletal muscle responses to resistance exercise training (RET) in older adults. METHODS: Three groups of 50 to 69-year-old generally healthy men and women (n=37, age=59.8 ± 6 y, height=168.4 ± 9 cm, weight=79.5 ± 16 kg, body fat=30.3 ± 10 kg, male/female=15/22) underwent 12 weeks of RET (3x/week, 3 sets, 8-12 reps, 70% of maximum strength [1RM]) and submitted >1,776 diet logs (>4x/week for 12 weeks, 37 subjects). Participants’ diets (mean choline intake: 5.9 mg/kg lean/d) were supplemented with 0.7 mg/kg lean/d (Low, n=13), 2.8 mg/kg lean/d (Med, n=11), or 7.5 mg/kg lean/d (High, n=13) of choline in the form of egg yolk. Body composition, 1RM, and blood tests were performed before and after training. RESULTS: ANCOVA tests showed Low choline intake, compared with Med or High choline intakes, resulted in significantly diminished gains in composite strength (leg press + chest press 1RM; Low: 19.4 ± 8.2%, Med: 46.8 ± 8.9%, High: 47.4 ± 8.1%, p=0.034) and thigh muscle quality (leg press 1RM / thigh lean mass; Low: 12.3 ± 9.6%, Med/ High: 46.4 ± 7.0%, p=0.010) after controlling for lean mass, protein, betaine, and vitamin B12. No differences were observed in lean mass gains, clinical markers of liver/muscle damage, or blood lipid profiles. CONCLUSION: These data indicate that low supplemental choline intake negatively affects strength gains with RET in older adults. This study was supported by U.S. Poultry and Egg Association.

Bed rest rapidly compromises muscle health in older adults. Physical activity interventions in an inpatient setting often include periods of walking, but are hampered by key knowledge gaps that limit our ability to provide efficient, evidence-based exercise prescription. PURPOSE: To determine if 2000 steps/day can protect key markers of skeletal muscle health during 7 days of bed rest. METHODS: Healthy, community-dwelling older adults (N=17, 11M/6F; 68 ± 2 y; 72.5 ± 3.2 kg; 169.4 ± 2.4 kg) were subjected to 7-days bed rest, with and without a 2000 steps/day intervention. This model mimics the physical inactivity experienced during hospitalization, while isolating the intrinsic catabolic effects of skeletal muscle disuse. RESULTS: Performing 2000 steps/day during 7 days of bed rest corresponded to 155 minutes/week of walking at a moderate intensity (50% heart rate reserve: 102 ± 5 bpm). The intervention partially preserved lean leg mass (Δ STEP: -609 ± 129 vs. Δ CON: -1035 ± 159 g), glucose tolerance; OGTT AUC (Δ STEP: -0.5 ± 6.3 vs. CON: 9.6 ± 5.5 %) and type 1 muscle fiber cross sectional area (Δ STEP: 27 ± 745 vs. CON: -698 ± 343 μm2), but had no effect on muscle strength (Δ STEP: -14.4 ± 3.8 vs. CON: -16.2 ± 2.4 Nm), or aerobic capacity (Δ STEP: 0.3 ± 1.1 vs. CON: -1.2 ± 1.0 mL/kg/min). CONCLUSIONS: Performing 2000 steps/day is broadly consistent with cardiovascular fitness guidelines, but in isolation does not fully counter the negative effects of bed rest in healthy older adults. Supported by NIH Grant R01NR012973 and NIH/NIA grant #P30-AG024832

BackgroundThe muscle protein anabolic response to contraction and feeding may be blunted in older adults. Acute bouts of exercise can improve the ability of amino acids to stimulate muscle protein synthesis (MPS) by activating mechanistic target of rapamycin complex 1 (mTORC1) signaling, but it is not known whether exercise training may improve muscle sensitivity to amino acid availability.ObjectiveThe aim of this study was to determine if muscle protein anabolism is resistant to essential amino acids (EAAs) and whether resistance exercise training (RET) improves muscle sensitivity to EAA in healthy older adults.MethodsIn a longitudinal study, 19 healthy older adults [mean ± SD age: 71 ± 4 y body mass index (kg/m2): 28 ± 3] were trained for 12 wk with a whole-body program of progressive RET (60-75% 1-repetition maximum). Body composition, strength, and metabolic health were measured pre- and posttraining. We also performed stable isotope infusion experiments with muscle biopsies pre- and posttraining to measure MPS and markers of amino acid sensing in the basal state and in response to 6.8 g of EAA ingestion.ResultsRET increased muscle strength by 16%, lean mass by 2%, and muscle cross-sectional area by 27% in healthy older adults (P < 0.05). MPS and mTORC1 signaling (i.e., phosphorylation status of protein kinase B, 4E binding protein 1, 70-kDa S6 protein kinase, and ribosomal protein S6) increased after EAA ingestion (P < 0.05) pre- and posttraining. RET increased basal MPS by 36% (P < 0.05); however, RET did not affect the response of MPS and mTORC1 signaling to EAA ingestion.ConclusionRET increases strength and basal MPS, promoting hypertrophy in healthy older adults. In these subjects, a small dose of EAAs stimulates muscle mTORC1 signaling and MPS, and this response to EAAs does not improve after RET. Our data indicate that anabolic resistance to amino acids may not be a problem in healthy older adults. This trial was registered at www.clinicaltrials.gov as NCT02999802.

Resistance training and maintenance of a higher protein diet have been recommended to help older individuals maintain muscle mass. This study examined whether adherence to a higher protein diet while participating in a resistance-based exercise program promoted more favorable changes in body composition, markers of health, and/or functional capacity in older females in comparison to following a traditional higher carbohydrate diet or exercise training alone with no diet intervention. In total, 54 overweight and obese females (65.9 ± 4.7 years; 78.7 ± 11 kg, 30.5 ± 4.1 kg/m2, 43.5 ± 3.6% fat) were randomly assigned to an exercise-only group (E), an exercise plus hypo-energetic higher carbohydrate (HC) diet, or a higher protein diet (HP) diet. Participants followed their respective diet plans and performed a supervised 30-min circuit-style resistance exercise program 3 d/wk. Participants were tested at 0, 10, and 14 weeks. Data were analyzed using univariate, multivariate, and repeated measures general linear model (GLM) statistics as well as one-way analysis of variance (ANOVA) of changes from baseline with [95% confidence intervals]. Results revealed that after 14 weeks, participants in the HP group experienced significantly greater reductions in weight (E −1.3 ± 2.3, [−2.4, −0.2]; HC −3.0 ± 3.1 [−4.5, −1.5]; HP −4.8 ± 3.2, [−6.4, −3.1]%, p = 0.003), fat mass (E −2.7 ± 3.8, [−4.6, −0.9]; HC −5.9 ± 4.2 [−8.0, −3.9]; HP −10.2 ± 5.8 [−13.2, –7.2%], p < 0.001), and body fat percentage (E −2.0 ± 3.5 [−3.7, −0.3]; HC −4.3 ± 3.2 [−5.9, −2.8]; HP −6.3 ± 3.5 [−8.1, −4.5] %, p = 0.002) with no significant reductions in fat-free mass or resting energy expenditure over time or among groups. Significant differences were observed in leptin (E −1.8 ± 34 [−18, 14]; HC 43.8 ± 55 [CI 16, 71]; HP −26.5 ± 70 [−63, −9.6] ng/mL, p = 0.001) and adiponectin (E 43.1 ± 76.2 [6.3, 79.8]; HC −27.9 ± 33.4 [−44.5, −11.3]; HP 52.3 ± 79 [11.9, 92.8] µg/mL, p = 0.001). All groups experienced significant improvements in muscular strength, muscular endurance, aerobic capacity, markers of balance and functional capacity, and several markers of health. These findings indicate that a higher protein diet while participating in a resistance-based exercise program promoted more favorable changes in body composition compared to a higher carbohydrate diet in older females.

Aspiring female physique athletes are often encouraged to ingest relatively high levels of dietary protein in conjunction with their resistance training programs. However, there is little to no research investigating higher versus lower protein intakes in this population. This study examined the influence of a high versus low-protein diet in conjunction with an 8-week resistance training program in this population. A total of 17 females (21.2 ± 2.1 years; 165.1 ± 5.1 cm; 61 ± 6.1 kg) were randomly assigned to a high-protein diet (HP: 2.5 g·kg−1·day−1;n = 8) or a low-protein diet (LP: 0.9 g·kg−1·day−1,n = 9) and were assessed for body composition and maximal strength prior to and after the 8-week protein intake and exercise intervention. Fat-free mass increased significantly more in the HP group as compared with the LP group (p = .009), going from 47.1 ± 4.5 to 49.2 ± 5.4 kg (+2.1 kg) and from 48.1 ± 2.7 to 48.7 ± 2 kg (+0.6 kg) in the HP and LP groups, respectively. Fat mass significantly decreased over time in the HP group (14.1 ± 3.6 to 13.0 ± 3.3 kg;p < .01), but no change was observed in the LP group (13.2 ± 3.7 to 12.5 ± 3.0 kg). Although maximal strength significantly increased in both groups, there were no differences in strength improvements between the two groups. In aspiring female physique athletes, a higher protein diet is superior to a lower protein diet in terms of increasing fat-free mass in conjunction with a resistance training program.

Older adults are at a greater risk for losing muscle mass and strength during inactivity. Many experience lasting impairments in physical function following an illness or injury that requires hospitalization. We hypothesize that providing older adults with a high quality protein during inactivity will partially preserve muscle mass and function during bed rest and promote recovery during rehabilitation. Up to this point in recruitment, men and women (12 male, 7 female) with an average age of 68.6 years old have been randomized and admitted to the Institute for Translational Sciences' Clinical Research Center for 7 days of bed rest followed by 7 days of inpatient rehabilitation. Dietary intake was strictly controlled and energy intake was calculated for subjects' level of activity. The protein composition of the subjects randomized to the control group (Mixed; n=10) was a mixture of moderate to high quality plant and animal protein. Subjects randomized to the whey group (Whey n=9) received 70% of their protein as whey protein isolate. We are assessing body composition using iDEXA, measuring muscle strength using isokinetic dynamometry, aerobic capacity via VO ‐2‐ max testing. Preliminary findings indicate that consuming whey may slow the loss of lean leg mass (−1035 ± 167 vs. −709 ± 101 g for Mixed vs Whey), promote fat mass loss (−14 ± 92 vs. −407 ± 155 g for Mixed vs. Whey) during inactivity. Furthermore, consuming whey protein during rehabilitation accelerates recovery of relative VO 2 max (−8.9 ±3.6 vs. 0.41 ± 3.65 ml/kg/min for Mixed vs. Whey). Support or Funding Information This research was supported by: Dairy Research Council, RO1 NR012973, and P30 AG024832.

While commercial dietary weight-loss programs typically advise exercise, few provide actual programing. The goal of this study was to compare the Curves Complete 90-day Challenge (CC, n = 29), which incorporates exercising and diet, to programs advocating exercise (Weight Watchers Points Plus (WW, n = 29), Jenny Craig At Home (JC, n = 27), and Nutrisystem Advance Select (NS, n = 28)) or control (n = 20) on metabolic syndrome (MetS) and weight loss. We randomized 133 sedentary, overweight women (age, 47 ± 11 years; body mass, 86 ± 14 kg; body mass index, 35 ± 6 kg/m2) into respective treatment groups for 12 weeks. Data were analyzed using chi square and general linear models adjusted for age and respective baseline measures. Data are means ± SD or mean change ± 95% confidence intervals (CIs). We observed a significant trend for a reduction in energy intake for all treatment groups and significant weight loss for all groups except control: CC (-4.32 kg; 95% CI, -5.75, -2.88), WW (-4.31 kg; 95% CI, -5.82, -2.96), JC (-5.34 kg; 95% CI, -6.86, -3.90), NS (-5.03 kg; 95% CI, -6.49, -3.56), and control (0.16 kg, 95% CI, -1.56, 1.89). Reduced MetS prevalence was observed at follow-up for CC (35% vs. 14%, adjusted standardized residuals (adjres.) = 3.1), but not WW (31% vs. 28% adjres. = 0.5), JC (37% vs. 42%, adjres. = -0.7), NS (39% vs. 50% adjres. = -1.5), or control (45% vs. 55% adjres. = -1.7). While all groups improved relative fitness (mL·kg-1·min-1) because of weight loss, only the CC group improved absolute fitness (L/min). In conclusion, commercial programs offering concurrent diet and exercise programming appear to offer greater improvements in MetS prevalence and cardiovascular function after 12 weeks of intervention.

Background The purpose of this study was to examine the effects of acute ingestion of a pre-workout dietary supplement (PWS) with and without p-synephrine (S) on perceptions of readiness to perform, cognitive function, exercise performance, and markers of safety.Methods In a randomized, double-blind, and counterbalanced manner; 25 healthy and recreationally active male and female participants ingested a flavored maltodextrin placebo (PLA), a PWS containing beta-alanine (3 g), creatine nitrate as a salt (2 g), arginine alpha-ketoglutarate (2 g), N-Acetyl-L-Tyrosine (300 mg), caffeine (284 mg), Mucuna pruiriens extract standardized for 15% L-Dopa (15 mg), Vitamin C as Ascorbic Acid (500 mg), niacin (60 mg), folate as folic acid (50 mg), and Vitamin B12 as Methylcobalamin (70 mg) with 2 g of maltodextrin and flavoring; or, the PWS with Citrus aurantium (PWS + S) extract standardized for 30% p-synephrine (20 mg). Participants had heart rate (HR), blood pressure, resting energy expenditure (REE), 12-lead electrocardiograms (ECG), perceptions about readiness to perform, cognitive function (Stroop Color-Word test), bench and leg press performance (2 sets of 10 repetitions at 70% of 1RM and 1 set to failure), and Wingate anaerobic capacity (WAC) sprint performance determined as well as donated blood samples prior to and/or following exercise/supplementation. Data were analyzed by MANOVA with repeated measures as well as mean changes from baseline with 95% confidence intervals (CI).Results No clinically significant differences were observed among treatments in HR, blood pressure, ECG, or general clinical blood panels. There was evidence that PWS and PWS + S ingestion promoted greater changes in REE responses. Participants reported higher perception of optimism about performance and vigor and energy with PWS and PWS + S ingestion and there was evidence that PWS and PWS + S improved changes in cognitive function scores from baseline to a greater degree than PLA after 1 or 2 h. However, the scores in the PWS + S treatment did not exceed PLA or PWS responses at any data point. No statistically significant differences were observed among treatments in total bench press lifting volume, leg press lifting volume or WAC sprint performance.Conclusions Within the confines of this study, ingestion of PWS and/or PWS + S prior to exercise appears to be well-tolerated when consumed by young, healthy individuals. The primary effects appear to be to increase REE responses and improve perceptions about readiness to perform and cognitive function with limited to no effects on muscular endurance and WAC. The addition of 20 mg of p-synephrine to the PWS provided limited to no additive benefits.Trial registration This trial (NCT02952014) was retrospectively registered on September 13th 2016.

Habitual sedentary behavior increases risk of chronic disease, hospitalization and poor quality of life. Short-term bed rest or disuse accelerates the loss of muscle mass, function, and glucose tolerance. Optimizing nutritional practices and protein intake may reduce the consequences of disuse by preserving metabolic homeostasis and muscle mass and function. Most modes of physical inactivity have the potential to negatively impact the health of older adults more than their younger counterparts. Mechanistically, mammalian target of rapamycin complex 1 (mTORC1) signaling and muscle protein synthesis are negatively affected by disuse. This contributes to reduced muscle quality and is accompanied by impaired glucose regulation. Simply encouraging increased protein and/or energy consumption is a well-intentioned, but often impractical strategy to protect muscle health. Emerging evidence suggests that leucine supplemented meals may partially and temporarily protect skeletal muscle during disuse by preserving anabolism and mitigating reductions in mass, function and metabolic homeostasis.

Background The purpose of this study was to determine whether short-term supplementation of a powdered tart cherry supplement prior to and following stressful endurance exercise would affect markers of muscle damage, inflammation, oxidative stress, and/or muscle soreness. Methods 27 endurance-trained runners or triathlete (21.8 ± 3.9 years, 15.0 ± 6.0 % body fat, 67.4 ± 11.8 kg) men ( n = 18) and women ( n = 9) were matched based on average reported race pace, age, body mass, and fat free mass. Subjects were randomly assigned to ingest, in a double-blind manner, capsules containing 480 mg of a rice flour placebo (P, n = 16) or powdered tart cherries [CherryPURE®] (TC, n = 11). Subjects supplemented one time daily (480 mg/day) for 10-d, including race day, up to 48-hr post-run. Subjects completed a half-marathon run (21.1 km) under 2-hr (111.98 ± 11.9 min). Fasting blood samples and quadriceps muscle soreness ratings using an algometer with a graphic pain rating scale were taken pre-run, 60-min, 24 and 48-h post-run and analyzed by MANOVA with repeated measures. Results Subjects in the TC group averaged 13 % faster half-marathon race finish times ( p = 0.001) and tended to have smaller deviations from predicted race pace ( p = 0.091) compared to P. Attenuations in TC muscle catabolic markers were reported over time for creatinine ( p = 0.047), urea/blood urea nitrogen ( p = 0.048), total protein ( p = 0.081), and cortisol ( p = 0.016) compared to P. Despite lower antioxidant activity pre-run in TC compared to P, changes from pre-run levels revealed a linear increase in antioxidant activity at 24 and 48-h of recovery in TC that was statistically different (16–39 %) from P and pre-run levels. Inflammatory markers were 47 % lower in TC compared to P over time ( p = 0.053) coupled with a significant difference between groups ( p = 0.017). Soreness perception between the groups was different over time in the medial quadriceps ( p = 0.035) with 34 % lower pre-run soreness in TC compared to P. Over the 48-h recovery period, P changes in medial quadriceps soreness from pre-run measures were smaller compared to TC. Conclusion Results revealed that short-term supplementation of Montmorency powdered tart cherries surrounding an endurance challenge attenuated markers of muscle catabolism, reduced immune and inflammatory stress, better maintained redox balance, and increased performance in aerobically trained individuals.

Creatine monohydrate (CrM) and nitrate are popular supplements for improving exercise performance; yet have not been investigated in combination. We performed two studies to determine the safety and exercise performance-characteristics of creatine nitrate (CrN) supplementation.

BACKGROUND:The purpose of this study was to examine whether short-term ingestion of a powdered tart cherry supplement prior to and following intense resistance-exercise attenuates muscle soreness and recovery strength loss, while reducing markers of muscle damage, inflammation, and oxidative stress.METHODS:Twenty-three healthy, resistance-trained men (20.9 ± 2.6 yr, 14.2 ± 5.4% body fat, 63.9 ± 8.6 kg FFM) were matched based on relative maximal back squat strength, age, body weight, and fat free mass. Subjects were randomly assigned to ingest, in a double blind manner, capsules containing a placebo (P, n = 12) or powdered tart cherries [CherryPURE(®)] (TC, n = 11). Participants supplemented one time daily (480 mg/d) for 10-d including day of exercise up to 48-h post-exercise. Subjects performed ten sets of ten repetitions at 70% of a 1-RM back squat exercise. Fasting blood samples, isokinetic MVCs, and quadriceps muscle soreness ratings were taken pre-lift, 60-min, 24-h, and 48-h post-lift and analyzed by MANOVA with repeated measures.RESULTS:Muscle soreness perception in the vastus medialis (¼) (p = 0.10) and the vastus lateralis (¼) (p = 0.024) was lower in TC over time compared to P. Compared to pre-lift, TC vastus medialis (¼) soreness was significantly attenuated up to 48-h post-lift with vastus lateralis (¼) soreness significantly lower at 24-h post-lift compared to P. TC changes in serum creatinine (p = 0.03, delta p = 0.024) and total protein (p = 0.018, delta p = 0.006) were lower over time and smaller from pre-lift levels over time compared to P Significant TC group reductions from pre-lift levels were found for AST and creatinine 48-h post-lift, bilirubin and ALT 60-min and 48-h post-lift. No significant supplementation effects were observed for serum inflammatory or anti-inflammatory markers. None of the free radical production, lipid peroxidation, or antioxidant capacity markers (NT, TBARS, TAS, SOD) demonstrated significant changes with supplementation. Changes in TC whole blood lymphocyte counts (p = 0.013) from pre-lift were greater compared to P, but TC lymphocyte counts returned to pre-lift values quicker than P.CONCLUSION:Short-term supplementation of Montmorency powdered tart cherries surrounding a single bout of resistance exercise, appears to be an effective dietary supplement to attenuate muscle soreness, strength decrement during recovery, and markers of muscle catabolism in resistance trained individuals.

Pre‐workout supplements can increase energy availability and/or exercise capacity. We examined the effects of ingesting a pre‐workout supplement with and without synephrine for 8w in 78 healthy, resistance‐trained men (22 ± 3 y). Subjects were randomly assigned to treatments of: (1) a dextrose flavored placebo (PLA); (2) a supplement containing 3.0 g beta alanine, 2 g creatine nitrate, 2 g arginine AKG, 300 mg of N‐acetyl tyrosine, 270 mg caffeine, 15 mg of Mucuna pruriens (PWS) or (3) PWS + 20 mg of synephrine (PWS+S). Primary outcomes: Cognitive function (CF) via a Stroop test. Secondary outcome: Rate of readiness via a visual analogue scale (RTP‐VAS). Measures were assessed at 0, 4 & 8 w. We used GLM statistical analyses covaried for age and respective baseline measures to determine mean (95% CI) change from baseline. We observed a significant increase in CF for the word test at 4 wks for PWS+S (5.64 count; 2.09, 9.19) and PLA (3.9 count; 0.39, 7.45), and 8 wks for PWS (7.55 count; 4.14, 10.97), PWS+S (9.93 count; 6.48, 13.37) and PLA (6.74 count; 3.31, 10.16). Similar patterns in CF for the color test were noted at 4 wks for PWS (5.05 count; 2.72, 7.38), PWS+S (2.56 count; 0.24, 4.88), PLA (2.76 count; 0.43, 5.09) and 8 wks for PWS (8.3 count; 5.76, 10.89), PWS+S (5.07 count; 2.51, 7.63) and PLA (4.89 count; 2.32, 7.4). Decrease ratings of feelings about 'optimistic about future performance' were observed in all groups at 4 & 8 wks. Results indicate that the pre‐workout supplement used herein can improve cognitive function.