The Effects of a Multi-Ingredient Dietary Supplement on Recovery After Resistance Exercise

The Effects of a Multi-Ingredient Dietary Supplement on Recovery After Resistance Exercise

The Role of Multi-Ingredient Pre-Workout Supplements

Multi-ingredient pre-workout supplements (MIPS) have become increasingly popular among athletes and fitness enthusiasts in recent years. These supplements are designed to enhance athletic performance by providing a range of ingredients that are thought to improve energy, focus, and endurance. Previous research has shown that some common MIPS ingredients, such as caffeine, creatine, beta-alanine, and L-citrulline, can individually improve muscular force, power, and endurance.

However, the efficacy of commercially available MIPS is largely dependent on the specific ingredient profile, as there is significant variability in the types and dosages used across different products. Therefore, new MIPS formulations should be investigated to determine their effectiveness in supporting exercise performance and recovery.

Investigating a Novel MIPS Formula

A recently developed MIPS (SHIFTED Maximum Formula Pre Workout, SHIFTED LLC) contains a range of ingredients, including caffeine, beta-alanine, creatine, L-citrulline, beet root extract, taurine, red spinach extract, and betaine anhydrous. These ingredients have individually been shown to improve various aspects of athletic performance. Furthermore, the dosing of each ingredient within this MIPS product is similar to previously reported effective dosages, and the combination of these ingredients may produce a synergistic effect.

Previous research on this MIPS has demonstrated positive effects on mood and reaction time following a single acute dose, without altering countermovement jump performance. However, no study has investigated the effects of this MIPS during a resistance exercise workout, where it may exert benefits by improving performance, delaying fatigue, and decreasing perceived effort, ultimately increasing exercise volume.

The Purpose of the Current Study

The purpose of this study was to examine the effect of an acute single dose of SHIFTED MIPS on upper body resistance exercise performance. The primary variables of interest were resistance exercise performance, as measured by repetitions completed and rating of perceived exertion (RPE). Secondary outcomes included reaction time, muscular power, and perceived levels of energy, vigor, fatigue, and “muscle pump.”

Methodology

This study utilized a double-blind, placebo-controlled, counter-balanced, crossover design. Twenty resistance-trained college-aged men and women participated in the study, which consisted of three visits to the laboratory.

During the first visit, participants underwent body composition assessment, 1-repetition maximum (1RM) estimation, and familiarization with all testing procedures. In the second and third visits, participants consumed either the MIPS or a placebo (maltodextrin) 1 hour prior to completing an upper body resistance exercise workout.

The workout consisted of a bench press power protocol (2 sets of 2 repetitions at 75% 1RM with maximum velocity intent) followed by a strength-endurance protocol (5 repetition-maximum sets for the bench press and bent-over row exercises using 75% 1RM). During the workout, the researchers recorded repetitions completed, RPE, perceived recovery, and power output (average and peak).

Assessments of reaction time, isometric mid-thigh pull, and perceived levels of focus, energy, fatigue, and “muscle pump” were also completed before supplementation, 1 hour after supplementation, and immediately after the exercise protocol.

Results

The key findings from this study are as follows:

Reaction Time and Power Output

  • Statistical analysis revealed a significant main effect of trial for reaction time, with participants demonstrating faster reaction times during the MIPS trial compared to the placebo.
  • There was also a significant main effect of trial for bench press peak power, indicating higher power output during the MIPS trial.

Muscular Endurance

  • The total number of repetitions completed during the strength-endurance protocol was significantly higher in the MIPS trial compared to the placebo.

Perceived Exertion

  • Overall session RPE was significantly lower during the MIPS trial compared to the placebo, indicating that participants perceived the workout to be less effortful when supplementing with the MIPS.

These findings suggest that acute supplementation with this MIPS improved upper body resistance exercise performance while reducing participant RPE. The improved reaction time, power output, muscular endurance, and perceived exertion during the MIPS trial indicate that this pre-workout supplement may provide an ergogenic benefit for resistance-trained individuals.

Practical Applications and Future Research

The current study provides evidence that acute supplementation with SHIFTED MIPS can enhance muscular endurance and power, as well as reduce perceived exertion during resistance training in resistance-trained men and women. Allowing an athlete to increase the amount of work performed over a series of sets may improve the anabolic stimulus and subsequent adaptation to strength training.

While the acute improvements in performance are promising, future research should investigate the chronic effects of this MIPS on training-induced gains in muscle strength and hypertrophy when accompanied by a resistance training program. Additionally, exploring the specific mechanisms by which this MIPS exerts its ergogenic effects, such as the pharmacokinetics and synergistic interactions between the various ingredients, would provide valuable insights.

Overall, the findings from this study suggest that the SHIFTED MIPS may be an effective supplement for enhancing exercise performance and recovery in resistance-trained individuals. As with any dietary supplement, it is important to consider individual responses and to consult with a healthcare professional before incorporating MIPS into one’s training regimen.

Conclusion

In conclusion, the results of this study indicate that acute supplementation with the SHIFTED MIPS can improve upper body resistance exercise performance, as evidenced by enhanced reaction time, power output, muscular endurance, and reduced perceived exertion. These findings suggest that this pre-workout supplement may provide an ergogenic benefit for resistance-trained individuals. Further research is warranted to explore the long-term effects of this MIPS on training adaptations and to elucidate the underlying mechanisms responsible for the observed performance enhancements.

For more information on the latest trends and advancements in sports nutrition and exercise supplementation, be sure to visit IT Fix. Our team of experienced IT professionals is dedicated to providing practical tips and in-depth insights to help you optimize your training and recovery.

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