Abstract
PurposeThe purpose was to assess effects of a pre- and a post-workout protein-carbohydrate supplement on CrossFit-specific performance and body composition.MethodsIn an open label randomized study, 13 male and 16 female trained Crossfit participants (mean ± SD; age: 31.87 ± 7.61 yrs, weight: 78.68 ± 16.45 kg, percent body fat: 21.97 ± 9.02) were assessed at 0 and 6 weeks for body composition, VO2max, Wingate peak (WPP) and mean power (WMP), in addition to sport-specific workouts (WOD1: 500 m row, 40 wall balls, 30 push-ups, 20 box jumps, 10 thrusters for time; WOD2: 15 minutes to complete an 800 m run "buy in", followed by as many rounds as possible (AMRAP) of 5 burpees, 10 Kettlebell swings, 15 air squats). The supplement (SUP) group consisted of 19 g of a pre-workout drink (extracts of pomegranate, tart cherry, green and black tea) taken 30 minutes before and a post-workout protein (females: 20 g; males: 40 g) and carbohydrate (females: 40 g; males: 80 g) supplement consumed immediately after each workout. The control (CTL) group consumed only water one hour before or after workouts. Participants completed three (minimum) varied workouts per week at a CrossFit gym as typical to habitual training throughout the six week study. Data were analyzed by repeated measures ANOVA (p <0 .05), 95% Confidence Intervals, and Magnitude Inferences.ResultsThere were no time × group interactions for body composition, WMP, or WOD1 based on ANOVA statistics. VO2MAX, WPP, and WOD2 results revealed that the pre/post supplements were likely beneficial after 95% Confidence Intervals and Magnitude Inferences analysis.ConclusionThe combination of proprietary supplements taken for 6 weeks may provide benefits during certain sport-specific performance in trained CrossFit athletes but not others.
Highlights
Pomegranate extract, tart cherry extract, and green tea extract have health benefits related to improved antioxidant function, improved body composition, and antiatherosclerotic properties (Guo et al 2008; Howatson et al 2010; Wang et al 2010)
The statistical analysis revealed that there were no group × time interactions for any of the measured variables. 95% Confidence Intervals and magnitude inferences revealed that the supplement had no effect on measures of body composition (% BF: p = 0.70, fat mass (FM): p = 0.80, LM: p = 0.41)
The supplement group recorded an increase of FFM of 1.67%, which is statistically insignificant, but may be of interest to highly trained individuals as the ability to make improvements decreases as performance and training status increase
Summary
Pomegranate extract, tart cherry extract, and green tea extract (caffeine plus catechins) have health benefits related to improved antioxidant function, improved body composition, and antiatherosclerotic properties (Guo et al 2008; Howatson et al 2010; Wang et al 2010). Pomegranate, containing nitrates and polyphenolics molecules (Sumner et al 2005), has been used by researchers to alter inflammation, interleukin-6, and versus placebo (Trombold et al 2010). Other research suggests that pomegranate pure juice significantly reduced urinary free cortisol after one week of supplementation. Participants completed two 30-minute treadmill exercise sessions before and after seven days of consuming 500 ml/day of either pomegranate juice or water. Systolic and diastolic blood pressure were both reduced significantly after the supplementation period (Tsang et al 2011)
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