RESEARCH: studies I shared this week: 24 to 30 October 2022

All of the studies I've shared (~500 studies) are available on the RESOURCES PAGE.

SUPPLEMENT: The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise


  1. Collagen peptide supplementation (COL), in conjunction with exercise, may be beneficial for the management of degenerative bone and joint disorders. This is likely due to stimulatory effects of COL and exercise on the extracellular matrix of connective tissues, improving structure and load-bearing capabilities.
  2. Study outcomes were categorised into four topics: (i) joint pain and recovery from joint injuries, (ii) body composition, (iii) muscle soreness and recovery from exercise, and (iv) muscle protein synthesis (MPS) and collagen synthesis.
  3. The results indicated that COL is most beneficial in improving joint functionality and reducing joint pain.
  4. 5g – 15g/day doses of COL when taken at least 1 h prior to exercise, for over 3 months, may aid in reducing functional joint pain and improving muscle recovery.

PRACTICAL TAKEAWAY - collagen supplementation may be beneficial for joint pain and joint recovery. Be sure to follow the recommendations as the positive impacts take time to be realized.

SUPPLEMENT: Personalized microbiome-driven effects of non-nutritive sweeteners on human glucose tolerance


  1. Non-nutritive sweeteners (NNS) are commonly integrated into human diet and presumed to be inert; however, animal studies suggest that they may impact the microbiome and downstream glycemic responses.
  2. Each administered NNS distinctly altered stool and oral microbiome and plasma metabolome, whereas saccharin and sucralose significantly impaired glycemic responses.
  3. Collectively, human NNS consumption may induce person-specific, microbiome-dependent glycemic alterations, necessitating future assessment of clinical implications.
  4. We stress that our findings do not imply in any way that sugar consumption, shown to be deleterious to human health in many studies, is superior to non-nutritive sweeteners.

PRACTICAL TAKEAWAY - be careful in using non-nutritive sweeteners.

TRAINING: One Long Versus 2 Short Sessions? Physiological and Perceptual Responses to Low-Intensity Training at Self-Selected Speeds in Cross-Country Skiers


  1. To compare self-selected speeds and corresponding physiological responses and perceived training stress between 1 long session versus 2 shorter sessions of low-intensity training (LIT) in 1 day among cross-country skiers.
  2. 2LIT was performed at mean (SD) 1.9% (2.0%) higher speeds versus 1LIT.
  3. There were no significant differences between LIT types in heart rate, although rating of perceived exertion increased in the second versus first part of 1LIT.
  4. There were no differences in perceived training stress between LIT types 7 and 23 hours after training, although higher perceived muscular exertion was found directly after 1LIT.
  5. Compared with a distance-matched long session, skiers perform 2LIT at slightly higher self-selected speeds with the same physiological responses elicited, although minor differences in perceived training stress were observed.

PRACTICAL TAKEAWAY - there appear to be insignificant differences between one long or two shorter LIT sessions. Therefore, choose the option that is most convenient and practical for you.

TRAINING: Correspondence Between Values of Vertical Loading Rate and Oxygen Consumption During Inclined Running


  1. Twenty-nine healthy subjects running at least once a week performed in a randomized order 4-min running trials on an instrumented treadmill at various speeds (8, 10, 12, and 14 km h−1) and slopes (− 20%, − 10%, − 5%, 0%, + 5%, + 10%, + 15%, + 20%).
  2. The VLR was then calculated as the slope of the vertical force between 20 and 80% of the duration from initial foot contact to the impact peak.
  3. There was no difference in VLR between the four different uphill conditions at given running speeds, but it was reduced by 27% at 5% slope and by 54% at 10% slope for the same metabolic demand (similar V˙O2), when compared to level running.
  4. VLR was dependent on the slope in downhill conditions.

PRACTICAL TAKEAWAY - running uphill reduces vertical loading so it may be useful for runners starting to add intensity to their training or athletes who need to manage the total load they take on in training.

AGING: Physical Activity on Telomere Length as a Biomarker for Aging


  1. Telomere attrition or shortening is a well-known molecular marker in aging.
  2. With a predominantly sedentary lifestyle, observational studies showed significantly longer TL with exercise of moderate to vigorous intensity.
  3. Amongst the selected studies, aerobic training of moderate to vigorous intensity is most prevalent.
  4. Taken together, physical activity with regular aerobic training of moderate to vigorous intensity appears to help preserve TL.

PRACTICAL TAKEAWAY - continue exercising regularly as you age to help prevent the natural deterioration that occurs with aging.

NUTRITION: Timing of daily calorie loading affects appetite and hunger responses without changes in energy metabolism in healthy subjects with obesity


  1. Morning loaded calorie intake in humans has been advocated as a dietary strategy to improve weight loss. This is also supported by animal studies suggesting time of eating can prevent weight gain.
  2. 30 subjects with obesity/overweight underwent two 4-week calorie-restricted but isoenergetic weight loss diets, with morning loaded or evening loaded calories (45%:35%:20% versus 20%:35%:45% calories at breakfast, lunch, and dinner, respectively).
  3. Morning loaded intake (big breakfast) may assist with compliance to weight loss regime through a greater suppression of appetite.

PRACTICAL TAKEAWAY - if you're trying to lose weight, loading your calories in the morning may help with hunger suppression and thus the ability to stick with the diet.

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