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J Int Soc Sports Nutr. 2010 Feb 15;7(1):10. [Epub ahead of print]
The effects of a pre-workout supplement containing caffeine, creatine, and amino acids during three weeks of high-intensity exercise on aerobic and anaerobic performance.
Smith AE, Fukuda DH, Kendall KL, Stout JR.
ABSTRACT: BACKGROUND: A randomized, single-blinded, placebo-controlled, parallel design study was used to examine the effects of a pre-workout supplement combined with three weeks of high-intensity interval training (HIIT) on aerobic and anaerobic running performance, training volume, and body composition. METHODS: Twenty-four moderately-trained recreational athletes (mean +/- SD age = 21.1 +/- 1.9 yrs; stature = 172.2 +/- 8.7 cm; body mass = 66.2 +/- 11.8 kg, VO2max = 3.21 +/- 0.85 l * min-1, percent body fat = 19.0 +/- 7.1%) were assigned to either the active supplement (GT, n=13) or placebo (PL, n=11) group. The active supplement (Game Time(R), Corr-Jensen Laboratories Inc., Aurora, CO) was 18g of powder, 40 kcals, and consisted of a proprietary blend including whey protein, cordyceps sinensis, creatine, citrulline, ginseng, and caffeine. The PL was also 18g of powder, 40 kcals, and consisted of only maltodextrin, natural and artificial flavors and colors. Thirty minutes prior to all testing and training sessions, participants consumed their respective supplements mixed with 8-10 oz of water. Both groups participated in a three-week HIIT program three days per week, and testing was conducted before and after the training. Cardiovascular fitness (VO2max) was assessed using open circuit spirometry (Parvo-Medics TrueOne(R) 2400 Metabolic Measurement System, Sandy, UT) during graded exercise tests on a treadmill (Woodway, Pro Series, Waukesha,WI). Also, four high-speed runs to exhaustion were conducted at 110, 105, 100, and 90% of the treadmill velocity recorded during VO2max, and the distances achieved were plotted over the times-to-exhaustion. Linear regression was used to determine the slopes (critical velocity, CV) and y-intercepts (anaerobic running capacity, ARC) of these relationships to assess aerobic and anaerobic performances, respectively. Training volumes were tracked by summing the distances achieved during each training session for each subject. Percent body fat (%BF) and lean body mass (LBM) were assessed with air-displacement plethysmography (BOD POD(R), Life Measurement, Inc., Concord, CA). RESULTS: Both GT and PL groups demonstrated a significant (p=0.028) increase in VO2max from pre- to post-training resulting in a 10.3% and 2.9% improvement, respectively. CV increased (p=0.036) for the GT group by 2.9%, while the PL group did not change (p=0.256; 1.7% increase). ARC increased for the PL group by 22.9% and for the GT group by 10.6%. Training volume was 11.6% higher for the GT versus PL group (p=0.041). %BF decreased from 19.3% to 16.1% for the GT group and decreased from 18.0% to 16.8% in the PL group (p=0.178). LBM increased from 54.2 kg to 55.4 kg (p=0.035) for the GT group and decreased from 52.9 kg to 52.4 kg in the PL group (p=0.694). CONCLUSION: These results demonstrated improvements in VO2max, CV, and LBM when GT is combined with HIIT. Three weeks of HIIT alone also augmented anaerobic running performance, VO2max and body composition.
full study available
GT Supplement PL Supplement
Calories: 40
Calories from Fat: 5
Calories: 40
Calories from Fat: 0
Total Fat: 0g
Cholesterol: 20mg
Sodium: 270mg
Total Carbohydrates: 2g
Sugars: 2g
Protein: 8g
Vitamin A: 0%
Vitamin C: 0%
Calcium: 4%
Vitamin B12: 2000%
Vitamin B6: 500%
Iron: 0%
Proprietary Blend: 2100 miligrams
Cordyceps sinensis, Arginine AKG, Kre-Alkalyn,
Citrulline AKG, Eleutherococcus senticosus,
Taurine, Leucine, Rhodiola Rosea, Sodium
Chloride, Valine, Isoleucine, Caffeine, Whey
Protein Concentrate
Conclusion
In conclusion, the results of this study indicate that the acute ingestion of the pre-exercise GT supplement containing 100mg of caffeine, 1.5 g creatine, 1 g BCAAs, 9 g whey protein, 2.5 g of cordyceps sinensis and a combined 0.75 g of citrulline and rhodiola, taken prior to HIIT for three weeks can significantly improve CV and total training volume when compared to HIIT and
PL. Furthermore, the maintenance of and trend toward an improvement in LBM suggests that GT may be helpful in maintaining lean mass during intense training periods. Although there was not a single ingredient in GT that could solely account for the improvements, it is likely that the combination of relatively low doses of several ingredients (caffeine, creatine, BCAAs, whey
protein, and cordyceps) may be responsible for the increases in aerobic performance, training volume, and the maintenance of lean mass.
______________________________________________________________--
Not a hefty dose of supplements, but the results were'nt to bad. I would keep the caffeine the same, creatine same but monohydrate, more BCAA's, maybe less to none whey protein, more citruline for sure. You can build your own stack based on this study from the bulk powders here, more dose, cheaper $
The effects of a pre-workout supplement containing caffeine, creatine, and amino acids during three weeks of high-intensity exercise on aerobic and anaerobic performance.
Smith AE, Fukuda DH, Kendall KL, Stout JR.
ABSTRACT: BACKGROUND: A randomized, single-blinded, placebo-controlled, parallel design study was used to examine the effects of a pre-workout supplement combined with three weeks of high-intensity interval training (HIIT) on aerobic and anaerobic running performance, training volume, and body composition. METHODS: Twenty-four moderately-trained recreational athletes (mean +/- SD age = 21.1 +/- 1.9 yrs; stature = 172.2 +/- 8.7 cm; body mass = 66.2 +/- 11.8 kg, VO2max = 3.21 +/- 0.85 l * min-1, percent body fat = 19.0 +/- 7.1%) were assigned to either the active supplement (GT, n=13) or placebo (PL, n=11) group. The active supplement (Game Time(R), Corr-Jensen Laboratories Inc., Aurora, CO) was 18g of powder, 40 kcals, and consisted of a proprietary blend including whey protein, cordyceps sinensis, creatine, citrulline, ginseng, and caffeine. The PL was also 18g of powder, 40 kcals, and consisted of only maltodextrin, natural and artificial flavors and colors. Thirty minutes prior to all testing and training sessions, participants consumed their respective supplements mixed with 8-10 oz of water. Both groups participated in a three-week HIIT program three days per week, and testing was conducted before and after the training. Cardiovascular fitness (VO2max) was assessed using open circuit spirometry (Parvo-Medics TrueOne(R) 2400 Metabolic Measurement System, Sandy, UT) during graded exercise tests on a treadmill (Woodway, Pro Series, Waukesha,WI). Also, four high-speed runs to exhaustion were conducted at 110, 105, 100, and 90% of the treadmill velocity recorded during VO2max, and the distances achieved were plotted over the times-to-exhaustion. Linear regression was used to determine the slopes (critical velocity, CV) and y-intercepts (anaerobic running capacity, ARC) of these relationships to assess aerobic and anaerobic performances, respectively. Training volumes were tracked by summing the distances achieved during each training session for each subject. Percent body fat (%BF) and lean body mass (LBM) were assessed with air-displacement plethysmography (BOD POD(R), Life Measurement, Inc., Concord, CA). RESULTS: Both GT and PL groups demonstrated a significant (p=0.028) increase in VO2max from pre- to post-training resulting in a 10.3% and 2.9% improvement, respectively. CV increased (p=0.036) for the GT group by 2.9%, while the PL group did not change (p=0.256; 1.7% increase). ARC increased for the PL group by 22.9% and for the GT group by 10.6%. Training volume was 11.6% higher for the GT versus PL group (p=0.041). %BF decreased from 19.3% to 16.1% for the GT group and decreased from 18.0% to 16.8% in the PL group (p=0.178). LBM increased from 54.2 kg to 55.4 kg (p=0.035) for the GT group and decreased from 52.9 kg to 52.4 kg in the PL group (p=0.694). CONCLUSION: These results demonstrated improvements in VO2max, CV, and LBM when GT is combined with HIIT. Three weeks of HIIT alone also augmented anaerobic running performance, VO2max and body composition.
full study available
GT Supplement PL Supplement
Calories: 40
Calories from Fat: 5
Calories: 40
Calories from Fat: 0
Total Fat: 0g
Cholesterol: 20mg
Sodium: 270mg
Total Carbohydrates: 2g
Sugars: 2g
Protein: 8g
Vitamin A: 0%
Vitamin C: 0%
Calcium: 4%
Vitamin B12: 2000%
Vitamin B6: 500%
Iron: 0%
Proprietary Blend: 2100 miligrams
Cordyceps sinensis, Arginine AKG, Kre-Alkalyn,
Citrulline AKG, Eleutherococcus senticosus,
Taurine, Leucine, Rhodiola Rosea, Sodium
Chloride, Valine, Isoleucine, Caffeine, Whey
Protein Concentrate
Conclusion
In conclusion, the results of this study indicate that the acute ingestion of the pre-exercise GT supplement containing 100mg of caffeine, 1.5 g creatine, 1 g BCAAs, 9 g whey protein, 2.5 g of cordyceps sinensis and a combined 0.75 g of citrulline and rhodiola, taken prior to HIIT for three weeks can significantly improve CV and total training volume when compared to HIIT and
PL. Furthermore, the maintenance of and trend toward an improvement in LBM suggests that GT may be helpful in maintaining lean mass during intense training periods. Although there was not a single ingredient in GT that could solely account for the improvements, it is likely that the combination of relatively low doses of several ingredients (caffeine, creatine, BCAAs, whey
protein, and cordyceps) may be responsible for the increases in aerobic performance, training volume, and the maintenance of lean mass.
______________________________________________________________--
Not a hefty dose of supplements, but the results were'nt to bad. I would keep the caffeine the same, creatine same but monohydrate, more BCAA's, maybe less to none whey protein, more citruline for sure. You can build your own stack based on this study from the bulk powders here, more dose, cheaper $
