Summary: The study titled "Long-Term Effects of Creatine Monohydrate on Strength and Power" investigated the effects of creatine monohydrate supplementation on strength, power, and body composition in resistance-trained athletes over a 10-week period. Sixteen collegiate football players were divided into a creatine group and a placebo group. Both groups followed a supervised resistance training program while the creatine group consumed 5 grams of creatine daily, without a loading phase.

The results showed that the creatine group significantly increased strength and power, as measured by bench press, squat, and power clean, compared to the placebo group. Additionally, the creatine group experienced an increase in body mass without an increase in body fat, suggesting gains in lean body mass. This study supports the effectiveness of long-term, low-dose creatine supplementation in enhancing athletic performance during resistance training.

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Citation: PEARSON, DAVID R.; HAMBX WADE RUSSEL, DEREK G.; HARRIS, TOM. Long-Term Effects of Creatine Monohydrate on Strength and Power. Journal of Strength and Conditioning Research 13(3):p 187-192, August 1999.

Summary: Whey protein (WP) is a dairy-derived supplement known for its potential to influence weight and body composition (BC). This study aimed to systematically review randomized controlled trials (RCTs) to evaluate the effect of WP on BC markers such as body mass index (BMI), body fat, lean body mass, fat-free mass, and waist circumference across different populations. A total of 35 RCTs involving 1902 adult participants were analyzed, revealing that WP supplementation led to significant reductions in BMI, body fat mass, and waist circumference, and increased lean body mass. Factors such as resistance training, WP dosage, age, sex, and dietary intake were identified as key contributors to the observed variability in results.

The findings confirm that WP supplementation can improve BC, particularly when combined with resistance training and calorie reduction. While WP consistently showed positive effects, the results varied across studies, necessitating further research to consolidate conflicting outcomes from previous meta-analyses. These insights support the broader application of WP as an effective tool for enhancing BC in diverse populations.

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Citation: Mojtaba Sepandi, Mohammad Samadi, Hossein Shirvani, Yousef Alimohamadi, Maryam Taghdir, Forough Goudarzi, Isa Akbarzadeh,
Effect of whey protein supplementation on weight and body composition indicators: A meta-analysis of randomized clinical trials,
Clinical Nutrition ESPEN,
Volume 50,
2022,
Pages 74-83,
ISSN 2405-4577,
https://doi.org/10.1016/j.clnesp.2022.05.020.

Summary: The study focuses on the impact of sodium intake on health and performance in endurance and ultra-endurance sports. Sodium, a vital electrolyte, plays a significant role in maintaining fluid balance, nerve function, and muscle contractions. The review examines how both excessive and insufficient sodium levels can lead to health issues such as hyponatremia, which is commonly linked to excessive fluid intake during long-duration exercise. Exercise-associated hyponatremia (EAH) is identified as a risk in endurance sports, and the review explores how sodium and hydration strategies can mitigate this risk. The study also highlights the association between sodium loss through sweat and muscle cramps, though evidence remains inconclusive on this link.

Additionally, the review provides guidelines for sodium and fluid intake before, during, and after exercise to enhance performance and prevent dehydration or overhydration. Recommendations emphasize individualized hydration strategies based on factors such as sweat rate, environmental conditions, and exercise intensity. Overall, the study underscores the importance of maintaining proper sodium and fluid balance in athletes to optimize performance and reduce health risks associated with endurance sports.

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Citation: Veniamakis, E.; Kaplanis, G.; Voulgaris, P.; Nikolaidis, P.T. Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports.Int. J. Environ. Res. Public Health2022,19, 3651. https://doi.org/10.3390/ijerph19063651