De FreitasMC, JM Cholewa, LA Gobbo, JV de Oliveira, FS Lira, FE Rossi.Acute Capsaicin Supplementation Improves 1,500-m Running Time-Trial Performance and Rate of Perceived Exertion in Physically Active Adults.J Strength Cond Res 32(2): 572–577, 2018. Abstract: The purpose of this study was to investigate the acute effect of capsaicin supplementation on performance, rate of perceived exertion (RPE), and blood lactate concentrations during short-duration running in physically active adults. Ten physically active men (age = 23.5 ± 1.9 years, mass = 78.3 ± 12.4 kg, and height = 177.9 ± 5.9 cm) completed 2 randomized, double-blind trials: Capsaicin condition (12 mg) or a placebo condition. Forty-five minutes after supplement consumption, the participants performed a 1,500-m running time trial. Time (in seconds) was recorded. Blood lactate concentration was analyzed at rest, immediately after exercise, after 5, 10, and 30 minutes during recovery and the RPE was collected after exercise. The time was significantly (t = 3.316, p = 0.009) lower in the capsaicin (371.6 ± 40.8 seconds) compared with placebo (376.7 ± 39 seconds). Rate of perceived exertion was significantly (t = 2.753, p = 0.022) less in the capsaicin (18.0 ± 1.9) compared with the placebo (18.8 ± 1.3). Lactate increased across time for both conditions without significant differences between (p > 0.05). In summary, acute capsaicin supplementation improves middle distance running (1,500 m) performance and reduced RPE in physically active adults.

De Freitas MC, JMCholewa, RVFreire, BA Carmo, J Bottan, MBratfich, MP Della Bandeira, DC Gonçalves, ECCaperuto, FS Lira, FE Rossi, Fabrício. Acute capsaicin supplementation improves resistance training performance in trained men.J Strength Cond Res, July 03, 2017. Volume Publish Ahead of Print – Issue. Doi: 10.1519/JSC.0000000000002109. Abstract: The purpose of this study was to investigate the acute effect of capsaicin supplementation on performance, rate of perceived exertion and blood lactate concentrations during resistance exercise in healthy trained young men. Ten resistance-trained men (age= 22.7±4.0 yrs, weight= 82.3±9.6 kg, height= 1.75±0.1 cm) completed two randomized, double-blind trials: Capsaicin condition (12mg) or a placebo condition. Forty five minutes after supplement consumption, subjects performed four sets until movement failure in the squat exercise at 70% of 1RM with 90 seconds of rest interval between sets. The total weight lifted (total repetitions x weight lifted) was calculated. The rate of perceived exertion (RPE) was recorded after the last set. Blood lactate was analyzed after each set of exercise, immediately post exercise, and after three, five and at 30 minutes during recovery. The number of repetitions in each set decreased significantly after all sets compared to set-1 and after set-3 and set-4 in relation to set-2 (p<0.001), however total weight lifted was higher in capsaicin compared to placebo (3919.4 + 1227.4 kg vs 3179.6 + 942.4 kg, p=0.002). Blood lactate increased significantly following each set (p<0.001); however, there were no differences between conditions. RPE was significantly less for the capsaicin condition than placebo (17.2 + 1.0 vs 18.3 + 1.7, p=0.048). In summary, acute capsaicin supplementation improves lower body resistance training performance in trained young men.

Yi-Ju Hsu, Wen-Ching Huang , Chien-Chao Chiu, Yan-Lin Liu, Wan-Chun Chiu, Chun-Hui Chiu , Yen-Shuo Chiu, and Chi-Chang Huang. Nutrients 2016, 8, 648; doi: 10.3390. Abstract: Chili pepper is used as a food, seasoning and has been revered for its medicinal andhealth claims. It is very popular and is the most common spice worldwide. Capsaicin (CAP) isa major pungent and bioactive phytochemical in chili peppers. CAP has been shown to improvemitochondrial biogenesis and adenosine triphosphate (ATP) production. However, there is limitedevidence around the effects of CAP on physical fatigue and exercise performance. The purpose of thisstudy was to evaluate the potential beneficial effects of CAP on anti-fatigue and ergogenic functionsfollowing physiological challenge. Female Institute of Cancer Research (ICR) mice from four groups(n = 8 per group) were orally administered CAP for 4 weeks at 0, 205, 410, and 1025 mg/kg/day, whichwere respectively designated the vehicle, CAP-1X, CAP-2X, and CAP-5X groups. The anti-fatigueactivity and exercise performance was evaluated using forelimb grip strength, exhaustive swimmingtime, and levels of serum lactate, ammonia, glucose, BUN (blood urea nitrogen) and creatine kinase(CK) after a 15-min swimming exercise. The grip strength and exhaustive swimming time of theCAP-5X group were significantly higher than other groups. CAP supplementation dose-dependentlyreduced serum lactate, ammonia, BUN and CK levels, and increased glucose concentration after the15-min swimming test. In addition, CAP also increased hepatic glycogen content, an important energysource for exercise. The possible mechanism was relevant to energy homeostasis and the physiologicalmodulations by CAP supplementation. Therefore, our results suggest that CAP supplementationmay have a wide spectrum of bioactivities for promoting health, performance improvement andfatigue amelioration.

O’Brien WJ and DS Rowlands. Fructose-maltodextrin ratio in a carbohydrate-electrolyte solution differentially affects exogenous carbohydrate oxidation rate, gut comfort, and performance. Am J Physiol Gastrointest Liver Physiol 300: G181–G189, 2011. Abstract: Solutions containing multiple carbohydrates utilizing different intestinal transporters (glucose and fructose) show enhanced absorption, oxidation, and performance compared with single-carbohydrate solutions, but the impact of the ratio of these carbohydrates on outcomes is unknown. In a randomized double-blind crossover, 10 cyclists rode 150 min at 50% peak power, then performed an incremental test to exhaustion, while ingesting artificially sweetened water or one of three carbohydrate-salt solutions comprising fructose and maltodextrin in the respective following concentrations: 4.5 and 9% (0.5-Ratio), 6 and 7.5% (0.8-Ratio), and 7.5 and 6% (1.25-Ratio). The carbohydrates were ingested at 1.8 g/min and naturally 13C-enriched to permit evaluation of oxidation rate by mass spectrometry and indirect calorimetry. Mean exogenous carbohydrate oxidation rates were 1.04, 1.14, and 1.05 g/min (coefficient of variation 20%) in 0.5-, 0.8-, and 1.25-Ratios, respectively, representing likely small increases in 0.8-Ratio of 11% (90% confidence limits; 4%) and 10% (4%) relative to 0.5- and 1.25-Ratios, respectively. Comparisons of fat and total and endogenous carbohydrate oxidation rates between solutions were unclear. Relative to 0.5-Ratio, there were moderate improvements to peak power with 0.8- (3.6%; 99% confidence limits 3.5%) and 1.25-Ratio (3.0%; 3.7%) but unclear with water (0.4%; 4.4%). Increases in stomach fullness, abdominal cramping, and nausea were lowest with the 0.8- followed by the 1.25-Ratio solution. At high carbohydrate-ingestion rate, greater benefits to endurance performance may result from ingestion of 0.8- to 1.25-Ratio fructose maltodextrin solutions. Small perceptible improvements in gut comfort favor the 0.8-Ratio and provide a clearer suggestion of mechanism than the relationship with exogenous carbohydrate oxidation

Jeukendrup AE. Carbohydrate feeding during exercise. European Journal of Sport Science 8:2, 77-86, 2008. Abstract: Carbohydrate ingestion can improve endurance capacity and performance. Since the 1980s, research has focused on optimizing the delivery strategies of these carbohydrates. The optimal dose of carbohydrate is still subject to debate, but recent evidence suggests that there may be a dose response effect as long as the carbohydrate ingested is also oxidized and does not result in gastrointestinal distress. Oxidation rates of a single type of carbohydrate do not exceed 60 g/h. However, when multiple transportable carbohydrates are ingested (i.e. glucose and fructose), these oxidation rates can be increased significantly (up to 105 g/h). To achieve these high oxidation rates, carbohydrate needs to be ingested at high rates and this has often been associated with poor fluid delivery as well as gastrointestinal distress. However, it has been suggested that using multiple transportable carbohydrates may enhance fluid delivery compared with a single carbohydrate and may cause relatively little gastrointestinal distress. More research is needed to investigate the practical applications of some of the recent findings discussed in this review

Maughan, RJ. Fluid and electrolyte loss and replacement in exercise. J Sports Sci. 1991 Summer; 9 Spec No: 117-42. Abstract: Prolonged exercise leads to a progressive water and electrolyte loss from the body as sweat is secreted to promote heat loss. The rate of sweating depends on many factors and is increased in proportion to the work rate and the environmental temperature and humidity. Sweat rate is highly variable between individuals, and can exceed 21 h-1 for prolonged periods. Since it is established that dehydration will impair exercise capacity and can pose a risk to health, the intake of fluid during exercise to offset sweat loss is important. Fluid intake is also aimed at providing a source of substrate, usually in the form of carbohydrate. The availability of ingested fluids may be limited by gastric emptying or by intestinal absorption. Gastric emptying of liquids is slowed by the addition of carbohydrate in proportion to the carbohydrate concentration and osmolality of the solution. With increasing glucose concentration, the rate of fluid delivery to the small intestine is decreased, but the rate of glucose delivery is increased. Water absorption in the small intestine is a passive process and is stimulated by the active absorption of glucose and sodium. The optimum fluid for rehydration during exercise depends on many factors, particularly the intensity and duration of the exercise, the environmental conditions, and the individual physiology of the athlete. There is no advantage to fluid intake during exercise of less than 30 min duration. The composition of fluids to be used will depend on the relative needs to replace water and to provide substrate. Where rehydration is a priority the solution should contain some glucose and sodium and should not exceed isotonicity: this will require the glucose concentration to be low (20-309 g l-1) or the substitution of glucose polymers, and the sodium content to be high (perhaps as much as 60 mmol l-1). Where substrate provision is more important, a more concentrated solution, incorporating large amounts of glucose polymers in concentrations of 150-200 g l-1, is to be preferred. To minimize the limitation imposed by the rate of gastric emptying, the volume of fluid in the stomach should be kept as high as is comfortable by frequent ingestion of small amounts of fluid. Addition of sodium, and perhaps also of potassium, may be important for rehydration after exercise.

Nielsen FH and HC Lukaski. Update on the relationship between magnesium and exercise. Magnes Res. 2006 Sep; 19 (3): 180-9. Abstract: Magnesium is involved in numerous processes that affect muscle function including oxygen uptake, energy production and electrolyte balance. Thus, the relationship between magnesium status and exercise has received significant research attention. This research has shown that exercise induces a redistribution of magnesium in the body to accommodate metabolic needs. There is evidence that marginal magnesium deficiency impairs exercise performance and amplifies the negative consequences of strenuous exercise (e.g., oxidative stress). Strenuous exercise apparently increases urinary and sweat losses that may increase magnesium requirements by 10-20%. Based on dietary surveys and recent human experiments, a magnesium intake less than 260 mg/day for male and 220 mg/day for female athletes may result in a magnesium-deficient status. Recent surveys also indicate that a significant number of individuals routinely have magnesium intakes that may result in a deficient status. Athletes participating in sports requiring weight control (e.g., wrestling, gymnastics) are apparently especially vulnerable to an inadequate magnesium status. Magnesium supplementation or increased dietary intake of magnesium will have beneficial effects on exercise performance in magnesium-deficient individuals. Magnesium supplementation of physically active individuals with adequate magnesium status has not been shown to enhance physical performance. An activity-linked RNI or RDA based on long-term balance data from well-controlled human experiments should be determined so that physically active individuals can ascertain whether they have a magnesium intake that may affect their performance or enhance their risk to adverse health consequences (e.g., immunosuppression, oxidative damage, arrhythmias)