The Benefits of Resveratrol

Written by Dr. Steve Chaney on . Posted in current health articles, Drugs and Health, Exercise, Food and Health, Muscle Therapy and Health

Author: Dr. Stephen Chaney

 

exerciseSome athletes, particularly Olympic athletes, are starting to use resveratrol to improve their workouts and their performance in events. Is their belief in the benefits of resveratrol justified, or is resveratrol just another of those “mythical” sports nutrition supplements? There have only been a few small studies on the subject, and those studies have been conflicting.

The study I am featuring this week (Polley et al, Appl. Physiol. Nutr. Metab. 41: 26-32, 2016) asked a more fundamental question. It asked whether resveratrol enhanced the effect of exercise on muscle mitochondrial capacity. For those of you who aren’t scientists that statement may require some interpretation.

What Are Mitochondria and Why Are They Important?

You can think of mitochondria as the power packs of the cell. They are tiny organelles that are found in most cells in our body. The foods that we eat contain a lot of energy (calories), but that energy is not in a form that our cells can use. Our cells metabolize those foods into small molecules that donate electrons to our mitochondria, and the mitochondria use those electrons to create energy in a form that our cells can utilize.

As you might imagine, mitochondria are particularly important for cells with high energy requirements, like our muscle cells. Those muscle cells responsible for endurance and high intensity (think gymnastics or weight lifting) exercise have the highest density of mitochondria and are the most dependent on those mitochondria for optimal performance.

Why Resveratrol Might Increase Muscle Mitochondrial Capacity?

mitochondriaMitochondria have a finite lifetime in our cells. As our cells age their mitochondria become less efficient and start doing bad things like releasing damaging free radicals into the cell. Exercise stress causes the mitochondria in our muscles to age more rapidly than the mitochondria in other cells. Fortunately, regular exercise also stimulates a pathway that causes production of new mitochondria and enhances their efficiency. Thus, the net effect of any exercise program is to increase both the number and efficiency of mitochondria, something referred to as mitochondrial capacity.

It turns out that resveratrol and a small group of related polyphenols also stimulate the same pathway. Animal and cell culture studies show that resveratrol can increase muscle mitochondrial capacity. However, since resveratrol and exercise increase mitochondrial capacity by the same mechanism, the question is whether resveratrol has any added benefit over exercise alone. That is the question this study was designed to answer.

The Benefits of Resveratrol on Muscle Mitochondrial Capacity?

Previous studies had suggested that one of the benefits of resveratrol might be increasing muscle mitochondrial capacity for people who have engaged in relatively little physical activity in the past. For examples, studies have shown that resveratrol activates the pathway leading to increased mitochondrial capacity in obese and diabetic populations, both groups that may not have been involved in regular exercise. In contrast, other studies found no enhancement of those same pathways compared to exercise alone in more highly trained populations involved in high intensity training.

benefits of resveratrolBased on those results, the present study (Polley et al, Appl. Physiol. Nutr. Metab. 41: 26-32, 2016) was specifically designed to assess the effect of resveratrol supplementation along with low-intensity exercise in an untrained muscle group. The authors recruited healthy young adults with approximately equal numbers of men and women. To assure that the muscle group was relatively untrained, they asked the subjects to perform wrist flexor exercises in their non-dominant arm. They excluded from the study anyone whose exercise regimen involved regular use of the non-dominant forearm such as rowing, rock climbing or CrossFit.

This was a double-blind, placebo-controlled study. Half of the group received 500 mg of resveratrol and the other half received the placebo. The placebo group served as a control for the effect of exercise alone. The dominant arm was not exercised, so it served as a control for the effect of resveratrol alone. The participants took resveratrol or placebo upon wakening each morning. The wrist flexor exercises were performed 3 times per week for 4 weeks. Mitochondrial capacity measurements were made using near infrared spectroscopy on a weekly basis.

The results were pretty straight-forward.

  • Low-intensity training alone (placebo group) for 4 weeks resulted in a 10% increase in mitochondrial capacity.
  • Low-intensity training plus resveratrol for 4 weeks resulted in a 40% increase in mitochondrial capacity. This represented a highly significant difference between the resveratrol and placebo groups.
  • Neither the resveratrol group or the placebo group exhibited changes in the untrained arm, which suggests that resveratrol without exercise has little or no effect on mitochondrial capacity in young, healthy subjects.

The authors concluded: “Taken together, these findings indicate that [the] combination of exercise and resveratrol is needed for eliciting maximal muscle mitochondrial adaptations to low-intensity training programs.”

What Are the Strengths and Weaknesses of This Study?

Strengths:Because previous studies had suggested that the effects of resveratrol might be masked in highly trained individuals or by high intensity exercise, this study was specifically designed to look at the effects of resveratrol on mitochondrial capacity when administered along with low-intensity exercise in untrained muscles. In that sense this study breaks new ground and suggests that, under the right conditions, resveratrol can enhance exercise training.

Weaknesses:The weaknesses of this study were many:

  • It was a very small study. That is not unusual in this area of research, but clearly much more research is needed.
  • It used a higher dose of resveratrol than previous studies. However, plasma levels of resveratrol were not determined and the effect of lower doses was also not determined, so we have no idea how much resveratrol is actually needed to elicit this response.
  • While increased mitochondrial capacity is a probable predictor of improved exercise efficiency, no performance outcomes were actually measured. Most people probably don’t care how well their mitochondria work. They care about how well their muscles perform.

What Does This Mean For You?

We are in the very early stages of research into the benefits of resveratrol on exercise. Many more studies are needed before we will be in a position to fully understand the effects of resveratrol on exercise efficiency and performance outcomes. This and previous studies suggest that resveratrol is likely to be most effective at enhancing exercise efficiency with low intensity exercise in relatively untrained muscles.

If true, that would mean resveratrol might be helpful for the millions of Americans who are “weekend warriors” or exercise sporadically. It may even be beneficial for those of us who exercise regularly at a low to moderate intensity level.

However, because resveratrol and exercise improve mitochondrial capacity by the same mechanism, previous studies suggest that resveratrol might be a less effective addition for highly trained athletes engaged in high-intensity exercise.If true, this would put resveratrol in the same category as several other popular exercise supplements such as arginine and citrulline that also appear to be more effective for untrained individuals than they are for highly trained athletes.

However, I am aware of many Olympic athletes who use and swear by a resveratrol polyphenol blend. It could be placebo, but it could also suggest that resveratrol does enhance performance for highly trained athletes engaged in high-intensity exercise. As I said at the beginning of this section, there is much more research to do. That’s what makes science so much fun. There are always new things to learn.

 

The Bottom Line 

We are in the very early stages of research into the benefits of resveratrol on exercise. Many studies will be needed before we will be in a position to fully understand the effects of resveratrol on exercise efficiency and performance outcomes. However, a recent study is of interest because it introduces a new perspective to our understanding of the possible effects of resveratrol on exercise efficiency.

  • Thisstudy reports that resveratrol significantly enhances the increase in mitochondrial capacity caused by low-intensity exercise in untrained muscles
  • If true, that would mean resveratrol might increase exercise efficiency for the millions of Americans who are “weekend warriors” or exercise sporadically. It may even be beneficial for those of us who exercise regularly at a low to moderate intensity level.
  • However, because resveratrol and exercise improve mitochondrial capacity by the same mechanism, previous studies suggest that resveratrol might be a less effective addition for highly trained athletes engaged in high-intensity exercise.
  • If true, this would put resveratrol in the same category as several other popular exercise supplements such as arginine and citrulline that also appear to be more effective for untrained individuals than they are for highly trained athletes.
  • However, I am aware of many Olympic athletes who use and swear by a resveratrol polyphenol blend. It could be placebo, but it could also suggest that resveratrol does enhance performance for highly trained athletes engaged in high-intensity exercise.

As I said before, there is much more research to do. That’s what makes science so much fun. There are always new things to learn.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Latest Article

Headache Relief By Treating Your Shoulder

Posted June 18, 2019 by Dr. Steve Chaney

A Headache Remedy Can be Treating Your Shoulder

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

 

 

When you experience the debilitating effects of headache pain, you just want headache relief.

headache relief from painYour head throbs. It’s hard to think. It’s hard to enjoy life.

What should you do?

  • You could take Tylenol or some other drug, but that offers temporary relief at best.
  • You could see a chiropractor, but it may take multiple visits to correct your problem.
  • You could get a massage, but the headache will probably come back.

What you really want is a natural protocol you can use to make the headache go away whenever it occurs. There is such a protocol. It’s called muscular therapy, and I teach people how to perform it on themselves whenever a headache or joint pain occurs.

 

What Is The Difference Between Massage And Muscular Therapy?

There is a difference between massage and muscular therapy as a headache remedy, and both are worthwhile.  Massage is great for moving the fluids (like blood and lymph) through your body and getting muscles to relax. It’s perfect if you’re under stress and you feel like you’re going to explode.  A good massage therapist can have a positive impact on your nervous system and blood pressure, and you’ll come out walking on air.

Muscular therapy, the way I do it anyway, is more focused than it is general.  You’ve heard about spasms, but most people can’t visualize a spasm, so they ignore the term. You probably have an idea that a spasm may be painful, and it isn’t a great thing to have, but what is a spasm?

What is a Spasm

headache relief muscle knotsI explain it as a knot in the muscle.  Through some very complicated physiology (that none of us need to know about) the muscle forms a knot in the thick part of the muscle, and it’s putting a strain on the two ends.

Both ends are attached to a bone, so the pressure causes a strain on the end points and you have pain at the bone.  Most of the time the end points are just after the muscle crosses over a joint, so you end up with joint pain.

 

Too often people think this is arthritis and they are stuck suffering or taking strong drugs to mask the pain.  But in the majority of cases it’s not arthritis, it’s just tight muscles pulling on the bones of the joint and preventing them from moving freely.

But, all you need is to know where the knot (spasm) is, and then apply direct pressure on it.  Hold the pressure for 30 seconds or so, and then let go.  Keep repeating this until it doesn’t hurt anymore.

Headache Relief

headache relief shoulderLet’s say you have headache pain.  There are so many muscles that impact headaches that it would take a book (like my book: “Treat Yourself to Pain-Free Living”) to discuss each of them.  So, let’s just look at one muscle, the Levator Scapulae.

The Levator Scapulae is responsible for lifting your shoulder up.  In fact, the nickname for the Levator Scapulae is “the shrug muscle.” But look at this graphic and you’ll see where the knots form (the round red circles) and where you feel the pain (the red shaded areas).

You may not think to press on your lower neck/shoulder when you feel headache pain.  This muscle also causes the pain you feel in the middle of your back, between your shoulder blades.

 

And self-treatment is so easy!

 

headache relief shoulder muscle workYou can put your opposite thumb into the front of your shoulder as shown in this picture, and your fingers in the back of the muscle. Then squeeze your thumb and fingers so they pinch the entire muscle.

 

headache relief shoulder muscle pressure using wallOr you can put the perfect ball on the very top of your shoulder and then lean into the corner of a wall as shown in this picture.

 

What you are doing is forcing the acid (as in Lactic Acid) out of the muscle fiber so blood can fill the void and heal the muscle fiber.  As you do this you are untying the knot and the pressure is removed from the joint. In most cases the joint can now move more freely and without pain.

All the self-treatments in my book are just this easy!

Most people have significant pain relief, and I am happy to say many get total and permanent pain relief.  Try it yourself, self-treatment is easy.  The worst thing that can happen is nothing, and the best thing that can happen is regaining normalcy.

Why stay in pain when it’s so easy to find the muscular source of the problem and eliminate it?

pain free living book coverGet Treat Yourself to Pain-Free Living . It is filled with over 100 pictures and descriptions proven to show you how to find and self-treat muscle spasms from head to foot!

Join the 1000’s of people worldwide who have discovered that tight muscles were the true source of pains they thought were from arthritis, fibromyalgia, and other serious conditions.  You have nothing to lose, and everything to gain by releasing tight muscles.

Treat Yourself to Pain-Free Living is your step-by-step guide to pain relief!

 

Wishing you well,

 

Julie Donnelly

Julie Donnelly

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

 

About The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

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