1 Annual Meeting of the National Strength & Conditioning Association, 2009.

2 Haussinger, D. Control of protein turnover by the cellular hydratation state. Ital J Gastroenterol 25, 42-48, 1993.

3 Annual Meeting of the International Society of Sports Nutrition, 2009.

4 Campbell, B., et al. Pharmacokinetics, safety, and effects on exercise performance of L-arginine alpha-ketoglutarate in trained adult men. Nutrition. Sep 2006;22(9):872-881.

5 Nishioka, K. et al. “Pycnogenol, French maritime pine bark extract, augments endothelium-dependent vasodilation in humans,” Hypertension Research 30(9):775-80, 2007.

6 Dell'Agli, M., et al. Potent inhibition of human phosphodiesterase-5 by icariin derivatives. J Nat Prod. 2008 Sep;71(9):1513-7. Epub 2008 Sep 9.

7 Jezova, D., et al. Reduction of rise in blood pressure and cortisol release during stress by Ginkgo biloba extract (EGb 761) in healthy volunteers. Journal of Physiology and Pharmacology Sep;53(3):337-48. 2002.

8 Kern, B., et al. Effects of beta-alanine supplementation on exercise performance during a competitive wrestling season: an 8-week open label pilot study. Journal of the International Society of Sports Nutrition 2008, 5(Suppl 1):P2.

9 Smith, A. E., et al. Effects of β-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. Journal of the International Society of Sports Nutrition 2009, 6:5

10 Hoffman JR, Ratamess NA, Faigenbaum AD, et al. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res. Jan 2008;28(1):31-35.

11 Hoffman, J., et al. Beta-Alanine and the Hormonal Response to Exercise. Int J Sports Med 29(12):952-958, 2008.

12 Hoffman JR, Ratamess NA, Kang J, Rashti SL, Faigenbaum AD. Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr. 2009;6:7.

13 Van Thienen R, Van Proeyen K, Vanden Eynde B, Puype J, Lefere T, Hespel P. Beta-alanine improves sprint performance in endurance cycling. Med Sci Sports Exerc. Apr 2009;41(4):898-903.

14 Welbourne, T. Increased plasma bicarbonate and growth hormone after an oral glutamine load. Am J Clin Nutr. 1995 May;61(5):1058-61.

15 Welbourne, T. An oral glutamine load enhances renal acid secretion and function. Am J Clin Nutr. 1998 Apr;67(4):660-3.

16 Beck TW, et al. The acute effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capabilities. J Strength Cond Res. 2006 Aug;20(3):506-10.

17 Archna, S. and Jaspal, S. S. The effect of different dosages of caffeine on isometric strength and isometric endurance. J Exer Physiol (online) 2008 Dec;11(6)

18 Persaud, S.J., et al. Gymnema sylvestre stimulates insulin release in vitro by increased membrane permeability. J Endocrinol1999 Nov;163(2):207-12.

19 Tipton KD, Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Med Sci Sports Exerc. 2004 Dec;36(12):2073-81.

20 Kerksick, CM, et al. The effect of protein and amino acid supplementation in performance and training adaptations during ten weeks of resistance training. Journal of Strength and Conditioning Research 20(3), 643-653, 2006.

21 Burke, D. G. Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults. Int J Sport Nutr Exerc Metab. 18(4):389-98, 2008.

22 Maresh, C. M., et al. The effects of betaine supplementation on strength and power performance. Medicine & Science in Sports & Exercise 39(5 suppl.): S304, 2007.

23 Hoffman, J. R., et al. Effect of betaine supplementation on power performance and fatigue. Journal of the Inernational Society of Sports Nutrition 6:7, 2009.

24 Singh, U. and Jialal, I. Alpha-lipoic acid supplementation and diabetes. Nutr Rev2008 Nov;66(11):646-57.

25 Burke, D. G., et al. Effect of alpha-lipoic acid combined with creatine monohydrate on human skeletal muscle creatine and phosphagen concentration. International Journal of Sport Nutrition and Exercise Metabolism (2003) 13(3):294-302.

26 Wutzke, K. D, and Lorenz, H. The effect of l-carnitine on fat oxidation, protein turnover, and body composition in slightly overweight subjects. Metabolism 53(8):1002-1006, 2004.

27 Gaullier, J. M., et al. Six months supplementation with conjugated linoleic acid induces regional-specific fat mass decreases in overweight and obese. Br J Nutr. 2007 Mar;97(3):550-60.

28 Pinkoski, C., et al. The effects of conjugated linoleic acid supplementation during resistance training. Medicine & Science in Sports & Exercise 38(2):339-348, 2006.

29 Steck, S. E., et al. Conjugated linoleic acid supplementation for twelve weeks increases lean body mass in obese humans. Journal of Nutrition 137(5):1188-93, 2007.

30 Shimotoyodome, A., et al. Exercise and green tea extract stimulate fat oxidation and prevent obesity in mice. Med Sci Sports Exerc. 2005 Nov;37(11):1884-92.

Tourniquet Training
Abe, T., et al. Muscle size and strength are increased following walk training with restricted venous blood flow from the leg muscle, Kaatsu-walk training. J Appl Physiol. 2006 May;100(5):1460-6.

Drummond, M. J., et al. Human muscle gene expression following resistance exercise and blood flow restriction. Med Sci Sports Exerc. 2008 Apr;40(4):691-8.

Fujita, S., et al. Blood flow restriction during low-intensity resistance exercise increases S6K1 phosphorylation and muscle protein synthesis. J Appl Physiol. 2007 Sep;103(3):903-10.

Reeves, G.V., et al. Comparison of hormone responses following light resistance exercise with partial vascular occlusion and moderately difficult resistance exercise without occlusion. J Appl Physiol. 2006 Dec;101(6):1616-22.

Takano, H., et al. Hemodynamic and hormonal responses to a short-term low-intensity resistance exercise with the reduction of muscle blood flow. Eur J Appl Physiol. 2005 Sep;95(1):65-73.

Takarada, Y., et al. Rapid increase in plasma growth hormone after low-intensity resistance exercise with vascular occlusion. J Appl Physiol. 2000 Jan;88(1):61-5.

Graphic Muscle
Huuskonen, A., et al. A common variation in the promoter region of interleukin-6 gene shows association with exercise performance. Journal of Sports Science and Medicine (2009) 8, 271-277.

Gear of the Month
Stoppani, J., et al. Preferential music selection significantly increases repetitions completed during a free-weight workout. Annual Meeting of the National Strength and Conditioning Association, 2008.

Speed Equals Size
Bottaro M, Martins, B, Gentil, P and Wagner, D. Effects of rest duration between sets of resistance training on acute hormonal responses in trained women.

Weider Principle Update
Augustsson, J., et al. Effect of pre-exhaustion exercise on lower-extremity muscle activation during a leg press exercise. Journal of Strength and Conditioning Research 17(2):411-416, 2003.

Gentil, P., et al. Effects of exercise order on upper-body muscle activation and exercise performance. Journal of Strength and Conditioning Research 21(4):1082-1086, 2007.

Westcott, W. Strength training for life: Make your method count. Nautilus Magazine 5(2): 3-5, 1996.

Healthy Graph
Skeie, G., et al. Cod liver oil, other dietary supplements and survival among cancer patients with solid tumours.Int J Cancer. 2009 Sep 1;125(5):1155-60.

Science of Sex
Safarinejad, M. R., et al. Relationship of omega-3 and omega-6 fatty acids with semen characteristics, and anti-oxidant status of seminal plasma: A comparison between fertile and infertile men. Clinical Nutrition, in press, 2009.

Sweet Relief
Bosetti, C., et al. Artificial Sweeteners and the Risk of Gastric, Pancreatic, and Endometrial Cancers in Italy. Cancer Epidemiology Biomarkers & Prevention 18(8): 2235-2238, 2009.

Razorba
Kim, B-Y. Effects of Asparagus officinalis Extracts on Liver Cell Toxicity and Ethanol Metabolism. Journal of Food Science, in press, 2009.

Live Longer
Bebder, A., et al. Creatine improves health and survival of mice. Neurobiology of Aging. 29(9): 1404-1411, 2009.

GOOD EATS
Reference: Hao, J., et al. “Hydroxytyrosol promotes mitochondrial biogenesis and mitochondrial function in 3T3-L1 adipocytes.” J Nutr Biochem. 2009 Jul 1 [Epub ahead of print].

STACK OF THE MONTH
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2 Cleland, L. G. and James, M. J. Fish oil and rheumatoid arthritis: antiinflammatory and collateral health benefits. J Rheumatol. 2000 Oct;27(10):2305-7.

3 Maroon, J. C. and Bost, J. W. Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain. Surgical Neurology 65(4):326-331, 2006.

4 Ahmed, S-U., et al. Green tea polyphenol epigallocatechin-3-gallate (EGCG) differentially inhibits interleukin-1 beta-induced expression of matrix metalloproteinase-1 and -13 in human chondrocytes. J Pharmacol Exp Ther. 2004 Feb;308(2):767-73.

5 Rasheed, Z., et al. Green tea polyphenol epigallocatechin-3-gallate inhibits advanced glycation end product-induced expression of tumor necrosis factor-alpha and matrix metalloproteinase-13 in human chondrocytes.Arthritis Res Ther. 2009;11(3):R71.

6 Funk, J., et al. Efficacy and mechanism of action of turmeric supplements in the treatment of experimental arthritis. Arthritis & Rheumatism 54 (11):3452-3464, 2006.

1 Bishop, P. A., et al. Recovery from training: a brief review. J Strength Cond Res. 2008 May;22(3):1015-24.

2 Soltow, Q. A., et al. Ibuprofen inhibits skeletal muscle hypertrophy in rats. Medicine and Science in Sports & Exercise 38 (5): 840-846, 2006.

3 Hübscher, M., Effects of acupuncture on symptoms and muscle function in delayed-onset muscle soreness. J Altern Complement Med. 2008 Oct;14(8):1011-6.

4 Barlas, P., et al. Lack of effect of acupuncture upon signs and symptoms of delayed onset muscle soreness. Clin Physiol. 2000 Nov;20(6):449-56.

5 Bennett, M., et al. Hyperbaric oxygen therapy for delayed onset muscle soreness and closed soft tissue injury.Cochrane Database Syst Rev. 2005 Oct 19;(4):CD004713.

6 Zainuddin, Z., et al. Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle function. J Athl Train. 2005 Jul-Sep;40(3):174-80.

7 Bakowski, P., et al. Effects of massage on delayed-onset muscle soreness. Chir Narzadow Ruchu Ortop Pol. 2008 Jul-Aug;73(4):261-5.

8 Best, T. M., et al. Effectiveness of sports massage for recovery of skeletal muscle from strenuous exercise. Clin J Sport Med. 2008 Sep;18(5):446-60.

9 Connolly, D. A., et al. Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. Br J Sports Med. 2006 Aug;40(8):679-83.

10 Negro, M., et al. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery. J Sports Med Phys Fitness 48:347-51, 2008.

11 Talbott, S., et al. Effect of Branched Chain Amino Acids on Salivary Cortisol Levels During Endurance Exercise. Annual Meeting of the International Society of Sports Nutrition, 2006.

12 Kraemer, W. J., et al. The effects of L-carnitine L-tartrate supplementation on hormonal responses to resistance exercise and recovery. J Strength Cond Res. 2003 Aug;17(3):455-62.

13 Kerksick, C., et al. Changes in muscle damage markers, soreness, and strength after a 14-day prophylactic period of antioxidant supplementation followed by eccentric exercise. The Journal of Strength and Conditioning Research: Vol. 20(4):e21, 2006.

14 Wheldon, A., et al. Exercising in the cold inhibits growth hormone secretion by reducing the rise in core body temperature. Growth Horm IGF Res. 2006 Apr;16(2):125-31.

15 Yamaguchi, T., et al. Acute effect of dynamic stretching exercise on power output during concentric dynamic constant external resistance leg extension. Journal of Strength and Conditioning Research 21(4): 1238-1244, 2007.

16 Nosaka, K., et al. Attenuation of muscle damage by preconditioning with muscle hyperthermia 1-day prior to eccentric exercise.Eur J Appl Physiol. 2007 Jan;99(2):183-92.

17 Maridakis V, et al. Caffeine attenuates delayed-onset muscle pain and force loss following eccentric exercise. J Pain. 2007 Mar;8(3):237-43.

18 Pedersen, D. J., et al. High rates of muscle glycogen resynthesis after exhaustive exercise when carbohydrate is coingested with caffeine.J Appl Physiol. 2008 Jul;105(1):7-13.

19 Davis, W. J., et al. Elimination of delayed-onset muscle soreness by pre-resistance cardioacceleration before each set. Journal of Strength & Conditioning Research, 22(1): 212-225, 2008.

20 Flakoll, P. J., et al. Postexercise protein supplementation improves health and muscle soreness during basic military training in marine recruits. J Appl Physiol 96: 951-956, 2004.

21 Buckley, J. D., et al. Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise. J Sci Med Sport. Sept. 2008.

22 Box, W., et al. Soy intake plus moderate weight resistance exercise: effects on serum concentrations of lipid peroxides in young adult women. J Sports Med Phys Fitness 45(4):524-8, 2005.

23 Brown, E. C., et al. Soy versus whey protein bars: effects on exercise training impact on lean body mass and antioxidant status. Nutrition Journal 2004 Dec 8;3:22.

24 Hill, S., et al. Moderate intensity resistance exercise, plus or minus soy intake: effects on serum lipid peroxides in young adult males. Int J Sport Nutr Exerc Metab. 2004 Apr;14(2):125-32.

25 van Vught, A. J., et al. Effects of oral ingestion of amino acids and proteins on the somatotropic axis. J Clin Endocrinol Metab. 2008 Feb;93(2):584-90.

26 Viitasalo, J. T., et al.Warm underwater water-jet massage improves recovery from intense physical exercise. Eur J Appl Physiol Occup Physiol. 1995;71(5):431-8.

27 Vaile, J. M., et al. Effect of hydrotherapy on the signs and symptoms of delayed onset muscle soreness. Eur J Appl Physiol. 2008 Mar;102(4):447-55.

28 Vaile, J. M., et al. The effect of contrast water therapy on symptoms of delayed onset muscle soreness.J Strength Cond Res. 2007 Aug;21(3):697-702.

29 Vaile, J., et al. Effect of hydrotherapy on recovery from fatigue. Int J Sports Med. 2008 Jul;29(7):539-44.

30 Boyle, C. A., et al. The effects of yoga training and a single bout of yoga on delayed onset muscle soreness in the lower extremity. J Strength Cond Res. 2004 Nov;18(4):723-9.

31 West, J., et al. Effects of Hatha yoga and African dance on perceived stress, affect, and salivary cortisol. Ann Behav Med. 2004 Oct;28(2):114-8.

32 Mager, J, et al. The Influence of Classical Yoga Practices on Plasma Cortisol Levels. Annual Meeting of the Endocrine Society, 2003.

33 Walker, M. P., et al. Practice with sleep makes perfect: sleep-dependent motor skill learning. Neuron 2002 Jul 3;35(1):205-11.

34 Walker, M. P. and Stickgold, R. It's practice, with sleep, that makes perfect: implications of sleep-dependent learning and plasticity for skill performance. Clin Sports Med. 2005 Apr;24(2):301-17.

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36 Shepard, R. J. Sleep, biorhythms and human performance. Sports Med. 1:12-27, 1984.

37 Brilla, L. R. and Conte, V. Effects of a Novel Zinc-Magnesium Formulation on Hormones and StrengthJournal of Exercise Physiology online. 3(4): 2000.

38 Harmat, L., et al. Music improves sleep quality in students. J Adv Nurs. 2008 May;62(3):327-35.

39 Saxton, J. M. and Donnelly, A. E. Light concentric exercise during recovery from exercise-induced muscle damage. Int J Sports Med 1995; 16(6):347-351.

40 Sayers, S. P., et al. Activity and immobilization after eccentric exercise: I. Recovery of muscle function. Med Sci Sports Exerc 2000; 32(9):1587-1592.

41 McLester, J. R., et al. A Series of Studies-A Practical Protocol for Testing Muscular Endurance Recovery. J Strength Cond Res 17: 259-273, 2003.

42 Jones, E. J., et al. Stability of a practical measure of recovery from resistance training. J Strength Cond Res 20: 756-759, 2006.37.