Exercise Performance

Presentation Slides

Chinese Medicine Research Hub

Clinical Study

Consuming two medium-sized green kiwifruits an hour before bed can improve sleep quality and recovery stress balance among elite athletes.

2023 Nutrients The Impact of Kiwifruit Consumption on the Sleep and Recovery of Elite Athletes
Doherty R, Madigan S, Nevill A, Warrington G, Ellis JG

Chinese Medicine Research Hub

Review Article

Coconut water possesses unique compound profiles that imbue it with a broad spectrum of medical properties, incorporating aspects of nutrition, pharmacology, and disease prevention.

2022 Reference Series in Phytochemistry Health Benefits of Coconut Water
Rethinam P, Krishnakumar V

Chinese Medicine Research Hub

Review Article

Honey, comprising mainly carbohydrates, particularly fructose and glucose, demonstrates potential performance benefits and immunological advantages when consumed around exercise, suggesting a role in exercise nutrition.

2019 Nutrients Honey Supplementation and Exercise: A Systematic Review
Hills , Mitchell , Wells , Russell

Chinese Medicine Research Hub

Experimental Study

Danggui Buxue Tang (DBT) supplement helps reduce running times and control exercise-induced hepcidin levels, boosting iron levels and speeding up iron balance during recovery.

2018 Nutrients Repressed Exercise-Induced Hepcidin Levels after Danggui Buxue Tang Supplementation in Male Recreational Runners
Chang CW, Chen CY, Yen CC, Wu YT, Hsu MC

Chinese Medicine Research Hub

Review Article

Recent studies have shown that chronic L-citrulline supplementation increases nitric oxide synthesis, decreases blood pressure, and may increase peripheral blood flow.

2017 Current Opinion in Clinical Nutrition and Metabolic Care Influence of L-citrulline and watermelon supplementation on vascular function and exercise performance
Figueroa A, Wong A, Jaime SJ, Gonzales JU.

Chinese Medicine Research Hub

Clinical Study

Powdered tart cherry supplementation surrounding endurance exercise can decrease muscle damage markers, inflammation, oxidative stress and muscle soreness, while improving performance.

2016 Journal of the International Society of Sports Nutrition Effects of powdered Montmorency tart cherry supplementation on acute endurance exercise performance in aerobically trained individuals
Levers K, Dalton R, Galvan E, O’Connor A, Goodenough C, Simbo S, Mertens-Talcott SU, Rasmussen C, Greenwood M, Riechman S, Crouse S, Kreider RB

Chinese Medicine Research Hub

Clinical Study

Taking a powdered tart cherry supplement before and after intense resistance exercise can decrease muscle soreness, recovery strength loss, and signs of muscle damage.

2015 Journal of the International Society of Sports Nutrition Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males
Levers K, Dalton R, Galvan E, Goodenough C, O’Connor A, Simbo S, Barringer N, Mertens-Talcott SU, Rasmussen C, Greenwood M, Riechman S, Crouse S, Kreider RB

Executive Summary

Write an executive summary in the form of a blog article on the topic of "Research into Chinese medicine treatment for Exercise Performance" summarising the research below and using language that can be easily understood by patients and avoiding medical jargon using a professional and caring tone of voice.

Write an executive summary in the form of a blog article on the topic of "Researched Chinese medicine treatments for Exercise Performance" summarising the research below in an objective and easy to understand way, and using language that can be easily understood by patients. Group the article into Chinese medicine treatments first, followed by nutrition and other treatments. Avoid using medical jargon and use a professional and caring tone of voice.

Write me a concise but easy to understand executive summary on the topic of "Chinese medicine treatments for Exercise Performance" based on the following research that I will give you. Your summary should be 2 paragraphs long in Australian English spelling and include references to the studies.

A Clinical Study published in 2023 in the journal Nutrients found that Consuming two medium-sized green kiwifruits an hour before bed can improve sleep quality and recovery stress balance among elite athletes. The study began with an initial assessment, after which all participants were instructed to consume two medium-sized green kiwifruits an hour before bedtime over a 4-week span. Data was collected through baseline and post-intervention questionnaires, as well as daily sleep diary entries throughout the study duration. There was a notable positive effect of kiwifruit consumption on essential aspects of sleep and recovery in professional athletes. After the intervention period, improvements were observed in sleep quality and recovery stress balances. Additionally, there was an increase in total sleep time, sleep efficiency, and a decrease in the number of times participants woke after falling asleep. The study concludes that kiwifruits positively influence sleep and recovery in high-performing athletes.

A Review Article published in 2022 in the journal Reference Series in Phytochemistry found that Coconut water possesses unique compound profiles that imbue it with a broad spectrum of medical properties, incorporating aspects of nutrition, pharmacology, and disease prevention. The study utilized comprehensive analysis to assess the chemical profile of coconut water, identifying a range of components including phytohormones, enzymes, antioxidant compounds, vitamins, minerals, and phenolic compounds. These components are known to contribute to the water's biological activity and pharmacological effects, thereby enabling a raft of medicinal properties inherent to coconut water. The water was found to feature anti-microbial, anti-bacterial, anti-inflammatory, anti-hypertensive, rejuvenating, hepatoprotective, hypolipidemic, and diuretic properties. An examination of the therapeutic effects of coconut water revealed a significant impact on gastric dysfunction, dysentery, and child malnutrition alongside notable capabilities to manage hypertension. The water was found to promote exercise performance, reduce swelling, dissolve kidney stones, improve kidney function, improve digestion, relieve constipation, reduce the risk of heart disease, lower high blood pressure, and improve cholesterol levels. Consumption of tender coconut water was specifically found to reduce the risk of heart disease, help prevent Alzheimer’s disease pathologies and prevent osteoporosis in experimental animals. The unique nutritional profile of coconut water was also found to provide it with the capacity to balance body chemistry and fight cancer.

A Review Article published in 2019 in the journal Nutrients found that Honey, comprising mainly carbohydrates, particularly fructose and glucose, demonstrates potential performance benefits and immunological advantages when consumed around exercise, suggesting a role in exercise nutrition. This review assessed nine articles, extracted from 273 results of online database searches (PubMed, MEDLINE, SPORTDiscus), focusing on the effects of honey consumption combined with exercise in humans. Methodological variations existed across studies regarding exercise stimulus, population, and nutritional interventions. Studies reported biochemical variables, with four examining honey's impact on exercise performance and five on perceptual responses. Acute supplementation around a single exercise session showed comparable responses to other carbohydrate sources, with potential performance benefits observed relative to carbohydrate-free comparators. Prolonged honey consumption may mitigate exercise-induced immunological perturbations and enhance markers of bone formation. The synthesis of diverse studies underscores honey's potential in exercise nutrition. Acute supplementation exhibited similarities in performance, perceptual, and immunological responses to other carbohydrates, with some advantages over carbohydrate-free comparators. Prolonged honey consumption showed promise in mitigating exercise-induced immunological disturbances and enhancing markers of bone formation. However, the review highlights the need for more well-controlled research to fully understand honey's role in a food-first approach to exercise nutrition.

A Experimental Study published in 2018 in the journal Nutrients found that Danggui Buxue Tang (DBT) supplement helps reduce running times and control exercise-induced hepcidin levels, boosting iron levels and speeding up iron balance during recovery. The study consisted of 36 recreationally active males who were arbitrarily assigned to receive either DBT or a placebo for 11 days, in groups following their aerobic capacities. On the eighth day, they were subjected to a 13-km run at maximum effort. Blood and urine samples were collected and analysed both before the treatment (Pre-Tre), immediately after the run (Post-Ex), and 24 hours as well as 72 hours after the run. The findings showed that those supplemented with DBT significantly reduced their running times by 14.0% (12.3 minutes) in comparison to the placebo group. A notable difference was observed in serum hepcidin and iron levels. The DBT supplement suppressed the hepcidin levels after the run and 24 hours into recovery, leading to a significant increase in iron levels both immediately after the run and 72 hours post run. Despite this, DBT showed no significant anti-inflammatory or preventative effects against haemolysis.

A Review Article published in 2017 in the journal Current Opinion in Clinical Nutrition and Metabolic Care found that Recent studies have shown that chronic L-citrulline supplementation increases nitric oxide synthesis, decreases blood pressure, and may increase peripheral blood flow. L-Citrulline, either synthetic or in watermelon, may improve vascular function through increased L-arginine bioavailability and nitric oxide synthesis. There is clear evidence that acute L-citrulline ingestion increases plasma L-arginine, the substrate for endothelial nitric oxide synthesis. However, the subsequent acute improvement in nitric oxide production and mediated vasodilation is inconsistent, which likely explains the inability of acute L-citrulline or watermelon to improve exercise tolerance. Recent studies have shown that chronic L-citrulline supplementation increases nitric oxide synthesis, decreases blood pressure, and may increase peripheral blood flow. These changes are paralleled by improvements in skeletal muscle oxygenation and performance during endurance exercise. The antihypertensive effect of L-citrulline/watermelon supplementation is evident in adults with prehypertension or hypertension, but not in normotensives. However, L-citrulline supplementation may attenuate the blood pressure response to exercise in normotensive men. The beneficial vascular effects of L-citrulline/watermelon supplementation may stem from improvements in the L-arginine/nitric oxide pathway. Reductions in resting blood pressure with L-citrulline/watermelon supplementation may have major implications for individuals with prehypertension and hypertension. L-Citrulline supplementation, but not acute ingestion, have shown to improve exercise performance in young healthy adults.

A Clinical Study published in 2016 in the journal Journal of the International Society of Sports Nutrition found that Powdered tart cherry supplementation surrounding endurance exercise can decrease muscle damage markers, inflammation, oxidative stress and muscle soreness, while improving performance. In this study, 27 endurance-trained runners were matched based on their race pace, age, body mass, and fat-free mass. The runners were split into two groups in a double-blind manner: a placebo group given capsules containing 480 mg of rice flour and a tart cherries group given CherryPURE® capsules. These were ingested daily for 10 days, including on the day of the half-marathon and up to 48 hours post-race. The results showed that runners given tart cherry supplementation completed their half-marathon faster (by 13%) than those given a placebo. Moreover, the tart cherry group had less muscle damage markers over time, a steady increase in antioxidant activity during recovery, 47% lower inflammatory markers, and a 34% lower pre-run soreness in the medial quadriceps compared to the placebo group. These results demonstrate the beneficial effects of tart cherry supplementation on performance and recovery in aerobically trained individuals.

A Clinical Study published in 2015 in the journal Journal of the International Society of Sports Nutrition found that Taking a powdered tart cherry supplement before and after intense resistance exercise can decrease muscle soreness, recovery strength loss, and signs of muscle damage. In the methodology of this study, 23 healthy, resistance-trained men were chosen and paired based on relative maximal back squat strength, age, body weight, and fat-free mass. They were randomly assigned to ingest capsules containing either a placebo or powdered tart cherries for 10 days, including on the day of exercise as well as 48-hours post-exercise. The subjects performed ten sets of ten repetitions at 70% of a 1-RM back squat exercise. Fasting blood samples were taken along with isokinetic MVCs and quadriceps muscle soreness ratings before the exercise and at various intervals after the exercise. In terms of the results, muscle soreness was found to be lower in the group that consumed the tart cherry supplement over the course of the exercise. Furthermore, this group showed lesser changes in serum levels of creatinine and total protein. However, no significant effects were observed for serum inflammatory or anti-inflammatory markers and no significant changes in free radical production, lipid peroxidation, or antioxidant capacity markers were seen amongst the group that took the tart cherry supplement. The group that took the supplement also showed greater changes in whole blood lymphocyte counts from before the exercise, but their lymphocyte counts returned faster to pre-exercise values compared to the placebo group.

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