Protein containing foods may be accessed at: http://www.choosemyplate.gov/food-groups/protein-foods.html#
Protein in vegetarian foods may be accessed at: http://vegetariannutrition.net/docs/Protein-Vegetarian-Nutrition.pdf (20)
Caffeine for Muscle Contraction Velocity:
Caffeine was found to increase short duration muscle contraction and muscle fiber conduction velocity in 14 male volunteers in a double-blind study using placebo or caffeine (6mg/kg). Measure of muscular function such as maximal voluntary isometric contractions, evoked maximal twitch, and maximal isokinetic contractions during elbow flexion were assessed. Mechanical and electromyographic signals from the biceps brachi muscles were recorded, and changes in the muscle-force velocity relationship and muscle fiber were evaluated. The toque-angular velocity curve improved after caffeine supplementation with an 8.7% increase in muscle conduction velocity. Caffeine was believed to improve motor unit muscle recruitment. (7)
Coenzyme Q10 and Athletic Performance:
Coenzyme Q10 improved athletic performance in only 1 out of 5 studies reviewed in a study by the Australian Sports Commission, Supplements and sports foods, Burke and Deakin. This review included a parallel group design study by Bonetti et al in which 28 recreational cyclists received 100 mg/d CoQ10 and performed incremental cycling test with an increase of 50 W/minutes until exhaustion. Supplementation increased levels of CoQ10 levels, but aerobic power did not improve. In a crossover study, Nielsen et al administered 100 mg/d for 6 weeks (plus vitamins E, C) to 7 male triathletes. VO2 testing to exhaustion was performed. Results showed no effect on maximal oxygen uptake or muscle energy metabolism. In another parallel group study of 18 men, Malm et al. administered 120 mg/d for 22 days as follows: days 2–9: usual activity; days 11–14: 2/d anaerobic training; and days 15–22: recovery. At the end of the study, the placebo and Q10 group both improved performance of repeated sprint test after training, but only the placebo group held this improvement during recovery to day 20. During anaerobic training, the placebo group achieved higher average power, and greater improvement in latter intervals. Neither group saw a change in VO2 max outcomes or in oxygen use during submaximal cycling. In a parallel group study of 18 male cyclists and triathletes, Weston et al. administered 1 mg/kg/d for 28 days. Base on data on the cycling incremental test to exhaustion, CoQ10 did not enhance performance compared with placebo group. In a parallel group study, Ylikoski and colleagues analyzed data on 25 national-level cross-country skiers taking 90 mg/d of CoQ10 for 6 weeks and found an improvement in VO2 max with coenzyme Q10 supplementation and an increase in aerobic and anaerobic thresholds. Of all the studies reviewed only 1 of the 5 studies showed an improvement in athletic performance with CoQ10 supplementation. (21)