Colin Wilborn

University of Mary Hardin–Baylor · Graduate School

Vitamin D and calcium supplementation have been posited to improve body composition and different formulations of calcium may impact bioavailability. However, data are lacking regarding the combinatorial effects of exercise, diet, and calcium and/or vitamin D supplementation on body composition changes in post-menopausal women. Herein, 128 post-men...

Background: Sports nutrition is a constantly evolving field with hundreds of research papers published annually. In the year 2017 alone, 2082 articles were published under the key words 'sport nutrition'. Consequently, staying current with the relevant literature is often difficult. Methods: This paper is an ongoing update of the sports nutritio...

Background: Capsaicinoids (CAPs) found in chili peppers and pepper extracts, are responsible for enhanced metabolism. The objective of the study was to evaluate the effects of CAPs on body fat and fat mass while considering interactions with body habitus, diet and metabolic propensity. Methods: Seventy-five (N = 75) volunteer (male and female, age:...

Schoenfeld, BJ, Nickerson, BS, Wilborn, CD, Urbina, SL, Hayward, SB, Krieger, J, Aragon, AA, and Tinsley, G. Comparison of multifrequency bioelectrical impedance vs. dual-energy x-ray absorptiometry for assessing body composition changes after participation in a 10-week resistance training program. J Strength Cond Res XX(X): 000-000, 2018-The purpo...

Position statement: The International Society of Sports Nutrition (ISSN) provides an objective and critical review regarding the timing of macronutrients in reference to healthy, exercising adults and in particular highly trained individuals on exercise performance and body composition. The following points summarize the position of the ISSN: 1. Nu...

Position statement The International Society of Sports Nutrition (ISSN) provides an objective and critical review related to the intake of protein for healthy, exercising individuals. Based on the current available literature, the position of the Society is as follows: 1) An acute exercise stimulus, particularly resistance exercise, and protein i...

We examined if 12 weeks of capsaicinoid (CAP) supplementation affected appetite, body composition and metabolic health markers. Seventy seven healthy male and female volunteers (30 ± 1 y, 171.2 ± 9.8 cm, 81.0 ± 2.2 kg, 27.5 ± 0.6 kg/m2) were randomly assigned to ingest either low-dose CAP (2 mg/d; L-CAP, n = 27), high-dose CAP (4 mg/d; H-CAP, n = 2...

The purpose of this study was to test the anabolic window theory by investigating muscle strength, hypertrophy, and body composition changes in response to an equal dose of protein consumed either immediately pre- versus post-resistance training (RT) in trained men. Subjects were 21 resistance-trained men (>1 year RT experience) recruited from a un...

Data file for all individual outcomes

Aims: We performed a pilot study examining the effects of whey protein and creatine supplementation (PRO + CRE group) versus whey protein supplementation (PRO group) alone on body composition and performance variables in a limited number of resistance-trained women. Methods: Seventeen resistance-trained women (21 ± 3 years, 64.7 ± 8.2 kg, 23.5 k...

We examined if two different dietary interventions affected markers of soreness and inflammation over a 5-day high-volume resistance training protocol in females that resistance-trained 8 weeks prior. Twenty-eight females (age: 20 ± 1 yr; body mass: 63.5 ± 1.6 kg, height: 1.67 ± 0.01 m) completed 4 weeks of pre-training (weeks 1-4) followed by a su...

Outlaw, JJ, Smith-Ryan, AE, Buckley, AL, Urbina, SL, Hayward, S, Wingfield, HL, Campbell, B, Foster, C, Taylor, LW, and Wilborn, CD. Effects of β-alanine on body composition and performance measures in collegiate women. J Strength Cond Res 30(9): 2627-2637, 2016 - The purpose of this study was to evaluate the effects of β-alanine (BA) supplementati...

Background: Theacrine (1,3,7,9-tetramethyluric acid) is a purine alkaloid found in certain coffee (Coffea) species, fruits (Cupuacu [Theobroma grandiflorum]), and tea (Camellia assamica, var. kucha) that has anti-inflammatory, analgesic, and neuro-locomotor properties. Recent preliminary research has also reported increased feelings of energy, red...

We examined if 8 weeks of whey protein (WP) supplementation improved body composition and performance measures in NCAA Division III female basketball players. Subjects were assigned to consume 24 g WP (n = 8; age, 20 ± 2 years; height, 170 ± 6 cm; weight, 66.0 ± 3.1 kg) or 24 g of maltodextrin (MD) (n = 6; age, 21 ± 3 years; height, 169 ± 6 cm; wei...

Position statement The International Society of Sports Nutrition (ISSN) provides an objective and critical review of the mechanisms and use of beta-alanine supplementation. Based on the current available literature, the conclusions of the ISSN are as follows: 1) Four weeks of beta-alanine supplementation (4–6 g daily) significantly augments muscle...

Over the last decade, research involving nutritional supplementation and sport performance has increased substantially. Strength and power athletes have specific needs to optimize their performance. Nutritional supplementation cannot be viewed as a replacement for a balanced diet, but an important addition to it. However, diet and supplementation a...

The purpose of this study was to evaluate the effects of ß-alanine (BA) supplementation and resistance training on body composition and performance. In a double-blind placebo controlled design, sixteen untrained collegiate females (mean ± SD: 21.0±2.2 yrs, 64.8±8.5 kg, 164.5±7.0 cm, 30.1±5.1 %BF) completed 8-weeks of resistance training while consu...

It has been hypothesized that performing aerobic exercise after an overnight fast accelerates the loss of body fat. The purpose of this study was to investigate changes in fat mass and fat-free mass following four weeks of volume-equated fasted versus fed aerobic exercise in young women adhering to a hypocaloric diet. Twenty healthy young female vo...

The idea behind high-intensity interval training (HIIT) is that an individual will burn a greater amount of calories and fat in a shorter period of time than moderate-intensity exercise. While beneficial changes have been seen when HIIT is incorporated into training programs, there is still information about HIIT that is unknown. At moderate intens...

Background Pre-workout supplements containing numerous ingredients claim to increase performance and strength. Product-specific research is important for identifying efficacy of combined ingredients. The purpose of this study was to evaluate the effects of a proprietary pre-workout dietary supplement containing creatine monohydrate, beta-alanine, L...

Purpose The purpose was to assess effects of a pre- and a post-workout protein-carbohydrate supplement on CrossFit-specific performance and body composition. Methods In 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) wer...

Background Popular sports supplements contain a number of ingredients claiming to increase performance and enhance muscle gain. Product specific research is important for identifying efficacy of combined ingredients. The purpose of this study was to evaluate the effects of the proprietary pre-workout dietary supplement Dymatize XPAND, containing Cr...

Background Various weight loss supplements are commercially available and are composed of a wide variety of ingredients. Combined with a low calorie diet, some dietary supplements could possibly lead to changes in metabolism and/ or suppression of appetite that could lead to improved body composition. The purpose of this study was to investigate th...

Candy bar-like protein supplements are sometimes consumed for their sugar alcohol content, which lowers the glycemic response. The purpose of this study was to determine the acute glycemic and blood lipid response to the ingestion of a candy bar-like protein supplement compared with its candy bar counterpart. In a crossover design, 5 males and 5 fe...

Background Increasing metabolism is a primary focus of many commercially available dietary supplements marketed to support weight management. Caffeine (e.g. anhydrous and herbal) and green tea are key ingredients in such products, augmenting resting energy expenditure (REE) and improving reported mood states (alertness, fatigue, focus, etc.). The p...

Two of the most popular forms of protein on the market are whey and casein. Both proteins are derived from milk but each protein differs in absorption rate and bioavailability, thus it is possible that each type of protein may contribute differently to the adaptations elicited through resistance training. Therefore, the purpose of this study was to...

Position Statement: The International Society of Sports Nutrition (ISSN) bases the following position stand on a critical analysis of the literature on the use of beta-hydroxy-beta-methylbutyrate (HMB) as a nutritional supplement. The ISSN has concluded the following. 1. HMB can be used to enhance recovery by attenuating exercise induced skeletal m...

Position Statement: The International Society of Sports Nutrition (ISSN) bases the following position stand on a critical analysis of the literature on the safety and efficacy of the use of energy drinks (ED) or energy shots (ES). The ISSN has concluded the following. 1. Although ED and ES contain a number of nutrients that are purported to affect...

Ingesting a post-workout beverage containing carbohydrate and high quality protein has been shown to favorably improve body composition and exercise performance. Chocolate milk supplies both carbohydrate and high quality proteins (casein and whey). For this reason, chocolate milk has become an increasingly popular sports nutrition beverage. To date...

Background Many supplements on the market today contain ingredients that claim to increase metabolism and enhance fat loss. Green tea extract and caffeine have well known thermogenic properties. The purpose of this study was to evaluate the effects of proprietary thermogenic dietary supplement Dyma-Burn Xtreme, containing a blend of ingredients inc...

Candy bar–like protein supplements are sometimes consumed for their sugar alcohol content, which lowers the glycemic response. The purpose of this study was to determine the acute glycemic and blood lipid response to the ingestion of a candy bar–like protein supplement compared with its candy bar counterpart. In a crossover design, 5 males and 5 fe...

RESISTANCE TRAINING IMPROVES LEAN BODY MASS AND MUSCULAR STRENGTH. THE ADDITION OF HIGH-QUALITY PROTEIN AND CARBOHYDRATE TAKEN IMMEDIATELY AFTER RESISTANCE EXERCISE ENHANCES THE ANABOLIC RESPONSE TO AN ACUTE BOUT OF RESISTANCE EXERCISE. THIS CONCEPT OF FOCUSING ON “WHEN TO EAT” IN RELATION TO THE RESISTANCE EXERCISE BOUT IS KNOWN AS NUTRIENT TIMING...

Extracellular signal-regulated kinase (ERK) 1/2 signaling has been shown to be increased after heavy resistance exercise and suggested to play a role in the hypertrophic adaptations that are known to occur with training. However, the role that ERK1/2 may play in response to lower intensities of resistance exercise is unknown. Therefore, the purpose...

COMBAT SPORT ATHLETES IMPROVE COMPETITION PERFORMANCE PRIMARILY BY IMPROVING THEIR SPORT-SPECIFIC SKILLS. IN ADDITION, BY IMPROVING STRENGTH, POWER, POWER ENDURANCE, AEROBIC ENDURANCE, AND SPEED, COMPETITION PERFORMANCE CAN BE ENHANCED. ENHANCING RECOVERY IS ALSO A PRIMARY OBJECTIVE OF COMBAT SPORT ATHLETES. SEVERAL DIETARY SUPPLEMENTS HAVE BEEN DO...

Background Resveratrolis a natural polyphenol found in peanuts and grapes. Resveratrolpossesses antioxidative properties which have shown to reduce the oxidative damage from reactive oxygen species (ROS). Resveratrol also has the ability to attenuate inflammation via inhibiting TNF-a, IL-1b, IL-6, and blocking NF-kB activation. Resveratrol suppleme...

The purpose of this study was to determine whether sedentary obese women with knee OA initiating an exercise and weight loss program may experience more beneficial changes in body composition, functional capacity, and/or markers of health following a higher protein diet compared to a higher carbohydrate diet with or without GCM supplementation. Thi...

The purpose of this study was to evaluate the effects of combined creatine and fenugreek extract supplementation on strength and body composition. Forty-seven resistance trained men were matched according to body weight to ingest either 70 g of a dextrose placebo (PL), 5 g creatine/70 g of dextrose (CRD) or 3.5 g creatine/900 mg fenugreek extract (...

The role of nutrient timing both before and after daily training sessions is now a major part of the nutritional recommendations for athletes to maximize training adaptations. However, there still exists some questions on the ideal macronutrient selection for these pre- and post-workout meals. PURPOSE: To investigate the potential effects of protei...

Objective: To determine whether sedentary obese women with elevated levels of homeostatic model assessment (HOMA) insulin resistance (ie, > 3.5) experience greater benefits from an exercise + higher-carbohydrate (HC) or carbohydrate-restricted weight loss program than women with lower HOMA levels. Methods: 221 women (age, 46.5 ± 12 years; body w...

The purpose of this study was to determine the effects of an alleged aromatase and 5-α reductase inhibitor (AI) on strength, body composition, and hormonal profiles in resistance-trained men. Thirty resistance-trained men were randomly assigned in a double-blind manner to ingest 500 mg of either a placebo (PL) or AI once per day for 8 wk. Participa...

This study's purpose investigated the impact of different macronutrient distributions and varying caloric intakes along with regular exercise for metabolic and physiological changes related to weight loss. One hundred forty-one sedentary, obese women (38.7 ± 8.0 yrs, 163.3 ± 6.9 cm, 93.2 ± 16.5 kg, 35.0 ± 6.2 kg•m(-2), 44.8 ± 4.2% fat) were randomi...

Fenugreek (Trigonella foenum-graecum) is a leguminous, annual plant originating in India and North Africa. In recent years Fenugreek has been touted as an ergogenic aid. The purpose of this study was to evaluate the effects of Fenugreek supplementation on strength and body composition. 49 Resistance trained men were matched according to body weight...

Nutrient administration following an exercise bout vastly affects anabolic processes within the human body, irrespective of exercise mode. Of particular importance are protein and carbohydrates whereby these two macronutrients portray distinct functions as anabolic agents. It has been confirmed that protein and/or amino acid ingestion following res...

Strength-power athletes improve exercise performance primarily by improving their sport-specific skills. in addition, exercise performance can be enhanced by improving strength, lean muscle mass, and anaerobic exercise performance. several sports supplements have been documented to enhance these attributes, including creatine monohydrate, betaalani...

Sports nutrition is a constantly evolving field with hundreds of research papers published annually. For this reason, keeping up to date with the literature is often difficult. This paper is a five year update of the sports nutrition review article published as the lead paper to launch the JISSN in 2004 and presents a well-referenced overview of th...

Position Statement: The position of The Society regarding caffeine supplementation and sport performance is summarized by the following seven points: 1.) Caffeine is effective for enhancing sport performance in trained athletes when consumed in low-to-moderate dosages (~3-6 mg/kg) and overall does not result in further enhancement in performance wh...

Two of the most popular forms of protein on the market are whey and casein. Both proteins are derived from milk however the two differ concerning their absorption in the body. This difference between whey and casein proteins could affect the response seen in conjunction with training. PURPOSE: To investigate the potential effects of two types of pr...

BACKGROUND: Resistance training has been proven to have a positive impact on parameters such as muscular strength, hypertrophy and endurance. Periodization is a progressive mode of training that has been shown to illicit greater results than programs that stay consistent throughout. The two prime modes of periodization are linear (LP), which progre...

The purpose of this study was to examine the effects of a commercially available thermogenic product (TP) on resting energy expenditure (REE) and hemodynamic variables in a randomized, double-blind, placebo (PL)-controlled study. Eight male (age: 23.0 3.70years, weight: 95.77 16.44kg, height: 182.4 7.87cm) and 10 female (age: 23.6 4.81years, weight...

A single bout of high-intensity resistance exercise is capable of activating the expression of various genes in skeletal muscle involved in hypertrophy such as myosin heavy chain (MHC) isoforms, myogenic regulatory factors (MRFs), and growth factors. However, the specific role exercise intensity plays on the expression of these genes is not well de...

Coingestion of D-pinitol with creatine (CR) has been reported to enhance creatine uptake. The purpose of this study was to evaluate whether adding D-pinitol to CR affects training adaptations, body composition, whole-body creatine retention, and/or blood safety markers when compared to CR ingestion alone after 4 weeks of resistance training. Twenty...

The purpose of this study was to evaluate the effects of combined creatine and fenugreek extract supplementation on strength and body composition. Forty-seven resistance trained men were matched according to body weight to ingest either 70 g of a dextrose placebo (PL), 5 g creatine/70 g of dextrose (CRD) or 3.5 g creatine/900 mg fenugreek extract (...

It is commonly believed that a calorie is a calorie. Consequently, many believe that weight management is simply a problem of balancing caloric intake with energy expenditure. However, this is not always the case. Weight management involves a proper mix of dietary influences and exercise regimens. Many individuals who work out are trying to gain mu...

To determine the safety and efficacy of altering the ratio of carbohydrate and protein in low-energy diets in conjunction with a popular exercise program in obese women. Matched, prospective clinical intervention study to assess efficacy of varying ratios of carbohydrate and protein intake in conjunction with a regular exercise program. One-hundred...

An 8-week, split-body, linear periodized resistance training program was completed by college-aged (CA: 18-22 years; n = 24) and middle-aged (MA: 35-50 years; n = 25) men to determine early-phase adaptations in body composition and upper- and lower-body strength. Participants completed 2 upper-body and 2 lower-body resistance training workouts each...

It has been documented that strenuous exercise suppresses cellular immunity leading to increased susceptibility to infections and delayed recovery. As mediators of these phenomena, cytokines released into the circulation have been a recent focus of attention. PURPOSE: To assess the acute effectiveness of fenugreek, cinnamon, & curcumin on blunting...

Recent research has utilized intensity as a primary means to define training methods for improving aerobic capacity (VO2 max). Alternative ways of classifying training techniques must be examined to elucidate optimal practices for aerobic capacity enhancement. PURPOSE: To investigate the potential impact of various aerobic training methods on V02,...

PURPOSE: The purpose of this investigate the impact of differing types of physical activity on weight loss, strength, VO2 max, and various metabolic hormones. METHODS: Eleven sedentary and overweight male/females participated in this study and were randomly assigned to one of two exercise groups: aerobic training (A) (N = 4, 40 ± 8.7 yrs 165 ± 8.3c...