The purpose of this investigation was to compare two different methods of assessing body composition (i.e., a multi-frequency bioelectrical impedance analysis (MF-BIA) and dual-energy x-ray absorptiometry (DXA)) over a four-week treatment period in exercise-trained men and women. Subjects were instructed to reduce their energy intake while maintaining the same exercise regimen for a period of four weeks. Pre and post assessments for body composition (i.e., fat-free mass, fat mass, percent body fat) were determined via the MF-BIA and DXA. On average, subjects reduced their energy intake by ~18 percent. The MF-BIA underestimated fat mass and percentage body fat and overestimated fat-free mass in comparison to the DXA. However, when assessing the change in fat mass, fat-free mass or percent body fat, there were no statistically significant differences between the MF-BIA vs. DXA. Overall, the change in percent body fat using the DXA vs. the MF-BIA was −1.3 ± 0.9 and −1.4 ± 1.8, respectively. Our data suggest that when tracking body composition over a period of four weeks, the MF-BIA may be a viable alternative to the DXA in exercise-trained men and women.

Background/Objectives: Sports supplements have become popular among fitness enthusiasts for enhancing the adaptive response to exercise. This review analyzes five of the most effective ergogenic aids: creatine, beta-alanine, nitrates, caffeine, and protein. Methods: We conducted a narrative review of the literature with a focus on the sport supplements with the most robust evidence for efficacy and safety. Results: Creatine, one of the most studied ergogenic aids, increases phosphocreatine stores in skeletal muscles, improving ATP production during high-intensity exercises like sprinting and weightlifting. Studies show creatine supplementation enhances skeletal muscle mass, strength/power, and muscular endurance. The typical dosage is 3–5 g per day and is safe for long-term use. Beta-alanine, when combined with the amino acid histidine, elevates intramuscular carnosine, which acts as a buffer in skeletal muscles and delays fatigue during high-intensity exercise by neutralizing hydrogen ions. Individuals usually take 2–6 g daily in divided doses to minimize paresthesia. Research shows significant performance improvements in activities lasting 1–4 min. Nitrates, found in beetroot juice, enhance aerobic performance by increasing oxygen delivery to muscles, enhancing endurance, and reducing oxygen cost during exercise. The recommended dosage is approximately 500 milligrams taken 2–3 h before exercise. Caffeine, a central nervous system stimulant, reduces perceived pain while enhancing focus and alertness. Effective doses range from 3 to 6 milligrams per kilogram of body weight, typically consumed an hour before exercise. Protein supplementation supports muscle repair, growth, and recovery, especially after resistance training. The recommended intake for exercise-trained men and women varies depending on their specific goals. Concluions: In summary, creatine, beta-alanine, nitrates, caffeine, and protein are the best ergogenic aids, with strong evidence supporting their efficacy and safety.

Energy drinks are a commonly consumed beverage, and studies suggest a possible performance-enhancing effect. A Google Scholar search using the keywords “energy drinks” and “exercise” yields numerous results, underscoring the voluminous research on this topic. However, there are questions regarding the effectiveness and safety of energy drinks. These questions include, but are not limited to: (1) What are the main active ingredients in energy drinks? (2) Do energy drinks assist in weight management? (3) Do energy drinks enhance aerobic performance? (4) Do energy drinks enhance athletic speed? (5) Do energy drinks improve reaction time? (6) Do energy drinks enhance lean tissue mass? (7) Can energy drinks improve cognitive performance? (8) Does the acute consumption of energy drinks elevate resting energy expenditure? (9) Is there any evidence to suggest that energy drinks are more effective than an identical serving of caffeine alone? (10) Are there sex differences in the response to energy drink consumption? (11) Do energy drinks affect sleep or sleepiness? (12) Should pregnant women avoid energy drinks? (13) Do energy drinks adversely affect cardiovascular function? (14) Does consuming energy drinks cause brain damage? (15) What are other safety considerations regarding energy drinks? (16) Is there any evidence to suggest that energy drinks are more effective than an identical serving of caffeine alone? (17) If caffeine is the main active ingredient in energy drinks and coffee, why is there a discrepancy in the adverse events reported for each? To address these questions, we performed an evidence-based scientific evaluation of the literature on energy drink supplementation.

Background: Although there is much literature demonstrating weight changes in professional mixed martial arts (MMA) athletes, there is minimal data comparing male and female MMA athletes. Therefore, the purpose of the current study was to compare weight changes between professional male and female MMA athletes leading up to competition. Methods: One hundred and three professional flyweight MMA athletes competing for the Ultimate Fighting Championship (UFC) were used for the study. Weight was obtained at multiple time points leading up to the competition. Two-way ANOVAs and post hoc t-tests were used, and significance was set at p ≤ 0.05. Results: ANOVA revealed there was a significant main effect of condition for weight changes (p < 0.001) and a significant main effect of sex on weight changes (p = 0.002) prior to competition. Post hoc analysis revealed that males lost more weight prior to the official weigh-in and gained more weight prior to competition when compared to females (p ≤ 0.05). Conclusion: MMA athletes lose weight prior to the official weigh-in and gain weight prior to competition. Moreover, male MMA athletes lose more weight prior to and gain more weight after when compared to female MMA athletes competing in the UFC’s flyweight division.

The effects of long-term high-protein consumption (i.e., >2.2 g/kg/day) are unclear as it relates to bone mineral content. Thus, the primary endpoint of this investigation was to determine if consuming a high-protein diet for one year affected various parameters of body composition in exercise-trained women. This investigation is a follow-up to a prior 6-month study. Subjects were instructed to consume a high-protein diet (>2.2 g/kg/day) for one year. Body composition was assessed via dual-energy X-ray absorptiometry (DXA). Subjects were instructed to keep a food diary (i.e., log their food ~three days per week for a year) via the mobile app MyFitnessPal^®. Furthermore, a subset of subjects had their blood analyzed (i.e., basic metabolic panel). Subjects consumed a high-protein diet for one year (mean ± SD: 2.3 ± 1.1 grams per kilogram body weight daily [g/kg/day]). There were no significant changes for any measure of body composition over the course of the year (i.e., body weight, fat mass, lean body mass, percent fat, whole body bone mineral content, whole body T-score, whole body bone mineral density, lumbar bone mineral content, lumbar bone mineral density and lumbar T-score). In addition, we found no adverse effects on kidney function. Based on this 1-year within-subjects investigation, it is evident that a diet high in protein has no adverse effects on bone mineral density or kidney function.

Numerous gene variants are linked to an individual’s propensity to become overweight or obese. The most commonly studied gene variant is the FTO single nucleotide polymorphism. The FTO risk allele is linked with increased body mass, BMI and other lifestyle factors that may perpetuate an individual’s risk for obesity. Studies assessing eating behaviors, eating preferences, nutrition interventions and other lifestyle factors were reviewed. These studies demonstrated a clear difference in eating behaviors and preferences. Lifestyle modifications including physical activity and diet were effective in weight management even in those with the risk allele.