Jorn Trommelen, PhD Profile picture
Apr 25, 2022 8 tweets 4 min read Read on X
Beetroot Juice Supplementation Improves High-Intensity Intermittent Type Exercise Performance in Trained Soccer Players

Our March 2017 paper:
pubmed.ncbi.nlm.nih.gov/28327503/

A thread 🧵👇

#nitrate #beetroot #soccer Image
Beetroot juice has been shown to increase endurance performance because of its high nitrate content. However, can beetroot juice also increase the performance of other types of exercise?

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Our study investigated the effect of 6 days of beetroot juice or nitrate-depleted beetroot juice (placebo) supplementation on repeated sprint performance in trained soccer players.

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Beetroot juice strongly increase plasma nitrate and nitrate concentrations 2.5 hours following ingestion. Subsequently, the nitrite can be used to produce nitrix oxide, which is thought to be responsible for the ergogenic effects.

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The soccer players achieved on average a 3.4% longer total distance on a repeated sprint (Yo-Yo) test when they were supplemented with the beetroot juice compared to the placebo.

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Therefore, beetroot juice can improve high-intensity intermittent type exercise performance, which is very relevant for team sport athletes.

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However, note that the supplement contained 800 mg nitrate. Beetroot has 125 mg nitrate per 100 g, and most other foods are much lower. It would be difficult to get this dose with regular foods.

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In conclusion, beetroot juice supplementation can improve repeated sprint performance compared to nitrate-depleted beetroot juice.

Paper:
pubmed.ncbi.nlm.nih.gov/28327503/

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More from @JornTrommelen

Jul 12
Protein distribution: beneficial, detrimental, or inconsequential?

Our response to commentary.

❌Not eating =/= fasted state
🥩Protein amount vs protein distribution
✅Practical recommendations

A 9-part thread. 🧵👇 Image
The concept of protein distribution suggests that how you distribute your meals throughout 24 hours strongly impacts your overall anabolism.

There are contrasting lines of thought of what meal frequency is preferred for various health or athletic outcomes.

2/9 Image
In intermittent fasting or time-restricted feeding, food is consumed in a relatively short feeding window.

The goal is to be in a fasted/catabolic state, which is believed to be healthy. For example, it is thought to speed up the removal of damaged proteins (autophagy).

3/9 Image
Read 9 tweets
Dec 19, 2023
Our new work:
No upper limit to the anabolic response to protein ingestion?

Challenges current views on:
1⃣Dose-response relationship
2⃣"Excessive" protein getting oxidized
3⃣Protein distribution
4⃣MUCH more!

Paper:


1/10 🧵 cell.com/cell-reports-m…
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It is generally accepted that a single bolus of 20 g protein results in a near-max stimulation of muscle protein synthesis in healthy young adults.

Excessive protein is thought to be oxidized.

This is the basis for the recommendation to distribute daily protein intake.

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I was skeptical:

1⃣Meal frequency does not appear to strongly impact muscle mass in chronic studies

2⃣Some animals consume infrequent but GIGANTIC meals (e.g. snakes)

3⃣MPS studies typically seem too short to allow large amounts of protein to be fully digested

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Read 10 tweets
Mar 3, 2023
Does the ketogenic diet increase fat loss?

A thread 🧵👇

#keto #dieting #fatloss
The ketogenic diet restricts carbohydrates with the purpose of lowering insulin levels. Insulin is a hormone that is involved in fat metabolism. Therefore, some suggest that a ketogenic diet is very effective for fat loss.

2/
This study investigated whether a ketogenic diet increases fat loss compared to a high-carbohydrate diet in overweight and obese men.

3/
Read 9 tweets
Mar 1, 2023
Our new paper:
Pre-sleep Protein Ingestion Increases Mitochondrial Protein Synthesis Rates During Overnight Recovery from Endurance Exercise: A Randomized Controlled Trial

Open access link:
link.springer.com/article/10.100…

A thread 🧵👇

#protein #casein #whey Image
We have previously shown that pre-sleep protein ingestion improves overnight myofibrillar protein synthesis.

In addition, we have shown that long-term pre-sleep protein supplementation improves muscle mass and strength gains.

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Our new study had several study novelties:

- endurance exercise was performed
- mitochondrial protein synthesis was assessed
- whey and casein protein were compared

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Read 9 tweets
Feb 23, 2023
Can resistance training counteract the adverse effects of androgen deprivation therapy?

A thread 🧵👇

#resistancetraining #prostatecancer #ADT
Prostate cancer is one of the most common types of cancer. An effective treatment is androgen deprivation therapy (ADT), which lowers testosterone levels to castration levels. However, such low testosterone levels tend to result in a loss of muscle mass and strength.

2/
Our study investigated the effect of resistance training with or without protein supplementation on muscle mass and strength in prostate cancer patients undergoing ADT.

3/
Read 9 tweets
Feb 22, 2023
Can alcohol consumption affect muscle growth?

A thread 🧵👇

#alcohol #muscleproteinsynthesis #recovery Image
Exercise and protein ingestion are the main factors that stimulate muscle protein synthesis (the main process driving muscle adaptations such as growth).

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It has been reported that athletes are more likely to consume excessive amounts of alcohol, especially as part of binge-drinking practices in team sports. Can these practices affect muscle protein synthesis?

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Read 8 tweets

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