Håvard Hamarsland

• Lian, Kristian; Hammarström, Daniel; Hamarsland, Håvard; Mølmen, Knut Sindre; Moen, Sara Christine & Ellefsen, Stian (2024). Glucose ingestion before and after resistance training sessions does not augment ribosome biogenesis in healthy moderately trained young adults. European Journal of Applied Physiology. ISSN 1439-6319. doi: 10.1007/s00421-024-05446-x.
• Oberholzer, Laura; Montero, David; Robach, Paul; Siebenmann, Christoph; Ryrsøe, Camilla Koch & Bonne, Thomas C. [Show all 19 contributors for this article] (2023). Determinants and reference values for blood volume and total hemoglobin mass in women and men. American Journal of Hematology. ISSN 0361-8609. 99(1), p. 88–98. doi: 10.1002/ajh.27162. Full text in Research Archive
• Lundby, Carsten; Hamarsland, Håvard; Hansen, Joar; Bjørndal, Hege; Berge, Simen Næss & Hammarström, Daniel [Show all 7 contributors for this article] (2023). Hematological, skeletal muscle fiber, and exercise performance adaptations to heat training in elite female and male cyclists. Journal of applied physiology. ISSN 8750-7587. 135(1), p. 217–226. doi: 10.1152/japplphysiol.00115.2023. Show summary

  Heat exercise training may increase exercise performance in athletes. The underlying mechanisms remain partly unresolved, and it is unknown if female and male athletes may experience comparable gains. The aims were to investigate whether heat training (HEAT) increases hemoglobin mass (Hbmass), skeletal muscle fiber characteristics, and thermoneutral exercise performance in elite female and male endurance athletes. Female (n = 20; V̇o2max = 58.2 ± 6.7 mL·min−1·kg−1) and male (n = 27; V̇o2max = 76.4 ± 7.8 mL·min−1·kg−1) cyclists were studied before and after 5 wk of randomized control or HEAT consisting of five weekly sessions each of 50 min duration, which were included in their normal training regimes. Overall, the observed relative responses to HEAT were largely similar in female and male study participants. HEAT increased (P < 0.05) Hbmass in females from 650 ± 77 to 675 ± 76 g (4.0 ± 1.6%) and from 1,008 ± 155 to 1,041 ± 147 g (3.5 ± 2.3%) in males. In contrast, skeletal muscle citrate synthase activity, fiber type distribution, and capillary density remained unchanged with HEAT. Lactate threshold, V̇o2max, and mean power output during 15-min all-out testing were all enhanced (P < 0.05) following HEAT in female and male study participants. In conclusion, 5 wk of HEAT increases Hbmass in female and male elite cyclists and improves exercise performance in a thermoneutral environment. Based on this, heat training may be recommended to elite female and male athletes aiming to perform in a thermoneutral environment. NEW & NOTEWORTHY We demonstrate in elite female and male cyclists that heat exercise training (5 × 50 min sessions/wk for 5 wk) facilities Hbmass and other hematological parameters more than control exercise training, whereas skeletal muscle properties remain unaltered. Collectively, this coincided with improvements in lactate threshold, V̇o2max, and 15-min all-out cycling performance.

• Farup, Per Grønaas; Hamarsland, Håvard; Mølmen, Knut Sindre; Ellefsen, Stian & Hestad, Knut (2023). The Kynurenine Pathway in Healthy Subjects and Subjects with Obesity, Depression and Chronic Obstructive Pulmonary Disease. Pharmaceuticals. ISSN 1424-8247. 16(3). doi: 10.3390/ph16030351. Full text in Research Archive Show summary

  Background: Changes in tryptophan metabolism through the kynurenine pathway (KP) are observed in several disorders and coupled with pathophysiological deviations. Methods: This study retrospectively compared the KP in serum in healthy subjects (108) with subjects with obesity (141), depression (49), and chronic obstructive pulmonary disease (COPD) (22) participating in four clinical studies and explored predictors of the changes in the KP metabolites. Results: Compared with the healthy group, the KP was upregulated in the disease groups with high kynurenine, quinolinic acid (QA), kynurenine/tryptophan-ratio and QA/xanthurenic acid-ratio and low kynurenic acid/QA-ratio. Tryptophan and xanthurenic acid were upregulated in the depressed group compared with the groups with obesity and COPD. The covariates BMI, smoking, diabetes, and C-reactive protein explained the significant differences between the healthy group and the group with obesity but not between the healthy group and the groups with depression and COPD, indicating that different pathophysiological conditions result in the same changes in the KP. Conclusions: The KP was significantly upregulated in the disease groups compared with the healthy group, and there were significant differences between the disease groups. Different pathophysiological abnormalities seemed to result in the same deviations in the KP.

• Katare, Parmeshwar Bajirao; Dalmao Fernandez, Andrea; Mengeste, Abel Mulu; Hamarsland, Håvard; Ellefsen, Stian & Bakke, Hege Gilbø [Show all 9 contributors for this article] (2022). Energy metabolism in skeletal muscle cells from donors with different body mass index. Frontiers in Physiology. ISSN 1664-042X. 13. doi: 10.3389/fphys.2022.982842.
• Rønnestad, Bent; Urianstad, Thomas; Hamarsland, Håvard; Hansen, Joar; Nygård, Håvard & Ellefsen, Stian [Show all 8 contributors for this article] (2022). Heat Training Efficiently Increases and Maintains Hemoglobin Mass and Temperate Endurance Performance in Elite Cyclists. Medicine & Science in Sports & Exercise. ISSN 0195-9131. 54(9), p. 1515–1526. doi: 10.1249/MSS.0000000000002928.
• Rønnestad, Bent; Lid, Ole Martin; Hansen, Joar; Hamarsland, Håvard; Mølmen, Knut Sindre & Nygård, Håvard [Show all 9 contributors for this article] (2022). Heat suit training increases hemoglobin mass in elite cross-country skiers. Scandinavian Journal of Medicine & Science in Sports. ISSN 0905-7188. doi: 10.1111/sms.14156.
• Almquist, Nicki Winfield; Eriksen, Hanne Berg; Wilhelmsen, Malene; Hamarsland, Håvard; Ing, Steven Adolfo & Ellefsen, Stian [Show all 9 contributors for this article] (2022). No Differences Between 12 Weeks of Block- vs. Traditional-Periodized Training in Performance Adaptations in Trained Cyclists. Frontiers in Physiology. ISSN 1664-042X. 13. doi: 10.3389/fphys.2022.837634. Full text in Research Archive Show summary

  The purpose of this study was to compare the effects of 12 weeks load-matched block periodization (BP, n = 14), using weekly concentration of high- (HIT), moderate- (MIT), and low- (LIT) intensity training, with traditional periodization (TP, n = 16) using a weekly, cyclic progressive increase in training load of HIT-, MIT-, and LIT-sessions in trained cyclists (peak oxygen uptake: 58 ± 8 ml·kg−1·min−1). Red blood cell volume increased 10 ± 16% (p = 0.029) more in BP compared to TP, while capillaries around type I fibers increased 20 ± 12% (p = 0.002) more in TP compared to BP from Pre to Post12. No other group differences were found in time-trial (TT) performances or muscular-, or hematological adaptations. However, both groups improved 5 and 40-min TT power by 9 ± 9% (p < 0.001) and 8 ± 9% (p < 0.001), maximal aerobic power (Wmax) and power output (PO) at 4 mmol·L−1 blood lactate (W4mmol), by 6 ± 7 (p = 0.001) and 10 ± 12% (p = 0.001), and gross efficiency (GE) in a semi-fatigued state by 0.5 ± 1.1%-points (p = 0.026). In contrast, GE in fresh state and VO2peak were unaltered in both groups. The muscle protein content of β-hydroxyacyl (HAD) increased by 55 ± 58% in TP only, while both TP and BP increased the content of cytochrome c oxidase subunit IV (COXIV) by 72 ± 34%. Muscle enzyme activities of citrate synthase (CS) and phosphofructokinase (PFK) were unaltered. TP increased capillary-to-fiber ratio and capillary around fiber (CAF) type I by 36 ± 15% (p < 0.001) and 17 ± 8% (p = 0.025), respectively, while BP increased capillary density (CD) by 28 ± 24% (p = 0.048) from Pre to Post12. The present study shows no difference in performance between BP and “best practice”-TP of endurance training intensities using a cyclic, progressively increasing training load in trained cyclists. However, hematological and muscle capillary adaptations may differ.

• Hamarsland, Håvard; Moen, Hermann; Skaar, Ole Johannes; Wahlstrøm, Preben Jorang; Rødahl, Håvard Sæterøy & Rønnestad, Bent (2021). Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants. Frontiers in Physiology. ISSN 1664-042X. 12, p. 1–8. doi: 10.3389/fphys.2021.789403. Full text in Research Archive Show summary

  The main goal of the current study was to compare the effects of volume-equated training frequency on gains in muscle mass and strength. In addition, we aimed to investigate whether the effect of training frequency was affected by the complexity, concerning the degrees of freedom, of an exercise. Participants were randomized to a moderate training frequency group (two weekly sessions) or high training frequency group (four weekly sessions). Twenty-one participants (male: 11, female: 10, age: 25.9 ± 4.0) completed the 9-week whole-body progressive heavy resistance training intervention with moderate (n = 13) or high (n = 8) training frequency. Whole-body and regional changes in lean mass were measured using dual-energy x-ray absorptiometry, while the vastus lateralis thickness was measured by ultrasound. Changes in muscle strength were measured as one repetition maximum for squat, hack squat, bench press, and chest press. No differences between groups were observed for any of the measures of muscle growth or muscle strength. Muscle strength increased to a greater extent in hack squat and chest press than squat and bench press for both moderate (50 and 21% vs. 19 and 14%, respectively) and high-frequency groups (63 and 31% vs. 19 and 16%, respectively), with no differences between groups. These results suggest that training frequency is less decisive when weekly training volume is equated. Further, familiarity with an exercise seems to be of greater importance for strength adaptations than the complexity of the exercise.

• Mølmen, Knut Sindre; Hammarström, Jens Konrad Daniel; Pedersen, Karianne; Lie, Anne Cecilie Lian; Steile, Ragnvald B. & Nygård, Håvard [Show all 18 contributors for this article] (2021). Vitamin D3 supplementation does not enhance the effects of resistance training in older adults . Journal of Cachexia, Sarcopenia and Muscle. ISSN 2190-5991. 12(3), p. 599–628. doi: 10.1002/jcsm.12688. Full text in Research Archive Show summary

  Background: Lifestyle therapy with resistance training is a potent measure to counteract age-related loss in muscle strength and mass. Unfortunately, many individuals fail to respond in the expected manner. This phenomenon is particularly common among older adults and those with chronic diseases (e.g. chronic obstructive pulmonary disease, COPD) and may involve endocrine variables such as vitamin D. At present, the effects of vitamin D supplementation on responses to resistance training remain largely unexplored. Methods: Ninety-five male and female participants (healthy, n = 71; COPD, n = 24; age 68 ± 5 years) were randomly assigned to receive either vitamin D3 or placebo supplementation for 28 weeks in a double-blinded manner (latitude 61°N, September-May). Seventy-eight participants completed the RCT, which was initiated by 12 weeks of supplementation-only (two weeks with 10 000 IU/day, followed by 2000 IU/day), followed by 13 weeks of combined supplementation (2000 IU/day) and supervised whole-body resistance training (twice weekly), interspersed with testing and measurements. Outcome measures included multiple assessments of muscle strength (nvariables = 7), endurance performance (n = 6), and muscle mass (n = 3, legs, primary), as well as muscle quality (legs), muscle biology (m. vastus lateralis; muscle fibre characteristics, transcriptome), and health-related variables (e.g. visceral fat mass and blood lipid profile). For main outcome domains such as muscle strength and muscle mass, weighted combined factors were calculated from the range of singular assessments. Results: Overall, 13 weeks of resistance training increased muscle strength (13% ± 8%), muscle mass (9% ± 8%), and endurance performance (one-legged, 23% ± 15%; whole-body, 8% ± 7%), assessed as weighted combined factors, and were associated with changes in health variables (e.g. visceral fat, -6% ± 21%; [LDL]serum , -4% ± 14%) and muscle tissue characteristics such as fibre type proportions (e.g. IIX, -3% points), myonuclei per fibre (30% ± 65%), total RNA/rRNA abundances (15%/6-19%), and transcriptome profiles (e.g. 312 differentially expressed genes). Vitamin D3 supplementation did not affect training-associated changes for any of the main outcome domains, despite robust increases in [25(OH)D]serum (∆49% vs. placebo). No conditional effects were observed for COPD vs. healthy or pre-RCT [25(OH)D]serum . In secondary analyses, vitamin D3 affected expression of gene sets involved in vascular functions in muscle tissue and strength gains in participants with high fat mass, which advocates further study. Conclusions: Vitamin D3 supplementation did not affect muscular responses to resistance training in older adults with or without COPD. Keywords: Cholecalciferol; Muscle plasticity; Strength training. © 2021 The Authors. Journal of Cachexia, Sarcopenia and Muscle published by John Wiley & Sons Ltd on behalf of Society on Sarcopenia, Cachexia and Wasting Disorders.

• Rønnestad, Bent R.; Hamarsland, Håvard; Hansen, Joar; Holen, Espen Honganvik; Montero, David & Whist, Jon Elling [Show all 7 contributors for this article] (2020). Five weeks of heat training increases haemoglobin mass in elite cyclists. Experimental Physiology. ISSN 0958-0670. doi: 10.1113/EP088544. Show summary

  In this study we tested the hypothesis that performing 1 h of regular light exercise in a heat chamber (HEAT; 37.8 ± 0.5◦C; 65.4 ± 1.8% humidity) 5 times week−1 for a total of 5 weeks increases haemoglobin mass (Hbmass) and exercise performance in elite cyclists (V̇ O2max = 76.2 ± 7.6 ml min−1 kg−1). Twenty-three male volunteers were assigned to HEAT (n = 11) or CON (n = 12; 15.5 ± 0.1◦C; 25.1 ± 0.0% humidity) training groups. Hbmass was determined before and after the intervention period in conjunction with an extensive exercise test protocol (conducted at 16–19◦C). HEAT increased (P < 0.05) Hbmass by 42 g from 893 ± 78 to 935 ± 108 g whereas Hbmass remained unchanged (+6 g) in CON. Furthermore, statistical analysis revealed a time–group interaction (P < 0.05). The greater increase in Hbmass in HEAT, however, did not manifest in a greater increase in V̇ O2max (225 ± 274 ml min−1 in HEAT and 161 ± 202 ml min−1 in CON). While HEAT reduced (P < 0.05) lactate levels during some of the submaximal exercise tests, there was no statistical difference between other performance parameters. There were, however, small to intermediate effect sizes favouring HEAT for lactate threshold power output (2.8 ± 3.9 vs. −0.4 ± 5.1% change, effect size (ES) = 0.34), gross economy in the fatigued state (0.19 ± 0.42 vs. −0.12 ± 0.49%-point change, ES = 0.52) and 15 min mean power (6.9 ± 8.4 vs. 3.4 ± 5.1% increase, ES = 0.22). This study demonstrates an increase in Hbmass and small to intermediate effect sizes on exercise variables in elite cyclists following a 5-week heat training intervention. KEYWORDS blood volume, exercise, hot environment

• Aas, Sigve Nyvik; Hamarsland, Håvard; Cumming, Kristoffer Toldnes; Rognlien, Simen Helset; Aase, Ole Jølle & Nordseth, Martin [Show all 11 contributors for this article] (2019). The impact of age and frailty on skeletal muscle autophagy markers and T specific strength: A cross-sectional comparison. Experimental Gerontology. ISSN 0531-5565. 125. doi: 10.1016/j.exger.2019.110687. Show summary

  Aging is associated with reduced specific strength, defined as strength normalized to the cross-sectional area of a given muscle or muscle group. Dysregulated autophagy, impairing removal of dysfunctional proteins and organelles, is suggested as one of the underlying mechanisms. The aim of this study was to investigate levels of autophagic markers in skeletal muscle in groups known to differ in specific strength. Sixty-two volunteers were assigned to the following study groups: young, old non-frail, old pre-frail, and old frail individuals. Leg lean mass was assessed with dual-energy X-ray absorptiometry and quadriceps femoris muscle strength by isometric maximal voluntary contraction. The abundance of autophagic proteins within skeletal muscle cytosolic and membrane sub-fractions were determined by western blotting. In addition, the level of heat shock proteins and proteins involved in the regulation of protein synthesis were measured. The abundance of LC3-I was higher in old frail compared to young individuals. If the three elderly groups were pooled, the level of LC3-II was higher in old compared to young subjects. Pre-frail and frail elderly also displayed higher levels of certain heat shock proteins. No between-group differences were observed for p62, LC3-II/LC3-I ratio, or any of the anabolic signaling molecules. A negative correlation was observed between cytosolic LC3-I and specific strength. Higher levels of LC3-I in the frail elderly might represent attenuated autophagosome formation. However, higher LC3-II levels indicate an increased abundance of autophagosomes. These findings may therefore imply that both the process of autophagosome formation and autophagosome-lysosome fusion are affected in frail elderly. Higher levels of heat shock proteins might represent an auto-protective mechanism against increased levels of misfolded proteins, possibly due to inefficient degradation. In conclusion, the reduction in specific strength with aging and frailty may partly be caused by alterations in muscle protein quality control.

• Hamarsland, Håvard; Johansen, Mathias K.; Seeberg, Fridtjof S.; Brochmann, Marie; Garthe, Ina & Benestad, Haakon Breien [Show all 7 contributors for this article] (2019). Native Whey Induces Similar Adaptation to Strength Training as Milk, despite Higher Levels of Leucine, in Elderly Individuals. Nutrients. ISSN 2072-6643. 11(9). doi: 10.3390/nu11092094. Full text in Research Archive Show summary

  Background: Large amounts of protein (40 g) or supplementing suboptimal servings of protein with leucine are able to overcome the anabolic resistance in elderly muscle. Our aim was to compare the effects of supplementation of native whey, high in leucine, with milk on gains in muscle mass and strength during a period of strength training, in elderly individuals. Methods: In this double-blinded, randomized, controlled study, a total of 30 healthy men and women received two daily servings of 20 g of either milk protein or native whey, during an 11-week strength training intervention. Muscle strength, lean mass, m. vastus lateralis thickness, muscle fiber area, and resting and post-exercise phosphorylation of p70S6K, 4E-BP1, and eEF-2 were assessed prior to and after the intervention period. Results: Muscle mass and strength increased, by all measures applied in both groups (p < 0.001), with no differences between groups (p > 0.25). p70S6K phosphorylation increased (~1000%, p < 0.045) 2 h after exercise in the untrained and trained state, with no differences between supplements. Total and phosphorylated mTORC-1 decreased after training. Conclusion: Supplementation with milk or native whey during an 11-week strength training period increased muscle mass and strength similarly in healthy elderly individuals.

• Hamarsland, Håvard; Handegard, Vilde; Kåshagen, Mauritz; Benestad, Haakon Breien & Raastad, Truls (2019). No Difference Between Spray Dried Milk and Native Whey Supplementation with Strength Training. Medicine & Science in Sports & Exercise. ISSN 0195-9131. 51(1), p. 75–83. doi: 10.1249/MSS.0000000000001758. Full text in Research Archive Show summary

  Background: A rapid digestibility and high leucine content are considered important for maximal stimulation of muscle protein synthesis. Consequently, with these properties, native whey may hold greater anabolic potential than milk, when supplemented in combination with strength training. Our aim was to compare the effects of supplementation with milk or native whey, during a 12-week strength training period, on gains in muscle mass and strength in young adults. Methods: In this double-blinded, randomized, controlled study a total of 40 untrained young men and women received two daily servings of either milk or native whey containing 20 g of protein, during a 12-week strength training intervention. Muscle strength, lean mass, thigh muscle cross sectional area, m. vastus lateralis thickness and muscle fiber cross sectional area were assessed before and after the training period. In addition, the acute phosphorylation of the anabolic kinases p70S6K, 4E-BP1 and eEF-2 in response to a standardized workout and supplementation was investigated before and after the 12-week training period. Results: Muscle mass and strength increased, by all measures applied (5-16%, P < 0.001), with no differences between groups (P > 0.25). p70S6K phosphorylation increased (~1000%, P < 0.02) 2 hours after exercise in the untrained and trained state, but no differences in anabolic signaling were observed between supplements (P > 0.40). No correlation between these acute measures and changes in muscle mass or strength were observed. Conclusion: Supplementation with milk or native whey during a 12-week strength training period did not differentially affect muscle mass and strength in young untrained individuals.

• Hamarsland, Håvard; Aas, Sigve Nyvik; Nordengen, Anne Lene; Holte, Kari; Garthe, Ina & Paulsen, Gøran [Show all 10 contributors for this article] (2018). Native whey induces similar post exercise muscle anabolic responses as regular whey, despite greater leucinemia, in elderly individuals. The Journal of Nutrition, Health & Aging. ISSN 1279-7707. doi: 10.1007/s12603-018-1105-6. Full text in Research Archive Show summary

  Objective: Elderly muscle seems less sensitive to the anabolic stimulus of a meal. Changes in blood concentrations of leucine are suggested as one important trigger of the anabolic response in muscle. The aim of this study was to investigate whether native whey protein, containing high amounts of leucine, may be a more potent stimulator of muscle protein synthesis (MPS) in elderly than regular whey protein (WPC-80) or milk. Design: Randomized controlled partial crossover. Setting: Norwegian School of Sport Sciences. Participants: 21 healthy elderly men and women (≥70 years). Intervention: Participants received either 20 g of WPC-80 and native whey (n = 11) on separate days in a crossover design, or milk (n = 10). Supplements were ingested immediately and two hours after a bout of lower body heavy-load resistance exercise. Measurements: Blood samples and muscle biopsies were collected to measure blood concentrations of amino acids by gas-chromatography mass spectrometry (GCMS), phosphorylation of p70S6K, 4E-BP1 and eEF-2 by immunoblotting and mixed muscle fractional synthetic rate (FSR) by use of [2H5]phenylalanine-infusion, GCMS and isotope-ratio mass spectrometry. Results: Native whey increased blood leucine concentrations more than WPC-80 (P < 0.05), but not p70S6K phosphorylation or mixed muscle FSR. Both whey supplements increased blood leucine concentrations (P < 0.01) and P70S6K phosphorylation more than milk (P = 0.014). Native whey reached higher mixed muscle FSR values than milk (P = 0.026) 1-3h after exercise. Conclusions: Despite greater increases in blood leucine concentrations than WPC-80 and milk, native whey was only superior to milk concerning increases in MPS and phosphorylation of P70S6K during a 5-hour post-exercise period in elderly individuals.

• Hamarsland, Håvard; Paulsen, Gøran; Solberg, Paul Andre; Slaathaug, Ole Gunnar & Raastad, Truls (2018). Depressed Physical Performance Outlasts Hormonal Disturbances after Military Training. Medicine & Science in Sports & Exercise. ISSN 0195-9131. 50(10), p. 2076–2084. doi: 10.1249/MSS.0000000000001681. Full text in Research Archive Show summary

  . Introduction: The aim of this study was to investigate the effect of an arduous 1-wk military course on measures of physical performance, body composition, and blood biomarkers. Methods: Participants were apprentices in an annual selection course for the Norwegian Special Forces. Fifteen soldiers (23 T 4 yr, 1.81 T 0.06 m, 78 T 7 kg) completed a hell week consisting of rigorous activity only interspersed by 2 to 3 h of sleep per day. Testing was conducted before and 0, 1, 3, 7, and 14 d after the hell week. Physical performance was measured as muscle strength and jump performance. Body composition was measured by bioelectrical impedance and blood samples were collected and analyzed for hormones, creatine kinase, and C-reactive protein. Results: Body mass was reduced by 5.3 T 1.9 kg during the hell week and returned to baseline within 1 wk. Fat mass was reduced by 2.1 T 1.7 kg and muscle mass by 1.9 T 0.9 kg. Muscle strength in leg press and bench press was reduced by 20% T 9% and 9% T 7%, respectively, and both were approximately 10% lower than baseline after 1 wk of recovery. Jump-height was reduced by 28% T 13% and was still 14% T 5% below baseline after 2 wk of recovery. Testosterone was reduced by 70% T 12% and recovered gradually within a week. Cortisol was increased by 154% T 74% and did not fully recover during the next week. Insulin-like growth factor 1 was reduced by 51% T 10% and triiodothyronine and thyroxine by 12% to 30%, all recovered within a week. Conclusions: One-week arduous military exercise resulted in reductions in body mass and performance, as well as considerable hormonal disturbances. Our most important observation was that whereas the hormonal systems was normalized within 1 wk of rest and proper nutrition, lower body strength and jump performance were still depressed after 2 wk.

• Gjevestad, Gyrd Omholt; Hamarsland, Håvard; Raastad, Truls; Christensen, Jacob J.; Biong, Anne Sofie & Ulven, Stine Marie [Show all 7 contributors for this article] (2017). Eleven weeks of strength training decreased the expression of immune-related genes in older subjects independent of protein supplement type; a randomized controlled trial. Journal of Aging Research & Clinical Practice. ISSN 2273-421X. 6, p. 182–190. doi: 10.14283/jarcp.2017.24.
• Hamarsland, Håvard; Nordengen, Anne Lene; Aas, Sigve Nyvik; Holte, Kristin Tosterud; Garthe, Ina & Paulsen, Gøran [Show all 10 contributors for this article] (2017). Native whey protein with high levels of leucine results in similar post-exercise muscular anabolic responses as regular whey protein: a randomized controlled trial. Journal of the International Society of Sports Nutrition (JISSN). ISSN 1550-2783. 14:43, p. 1–12. doi: 10.1186/s12970-017-0202-y. Show summary

  Background: Protein intake is essential to maximally stimulate muscle protein synthesis, and the amino acid leucine seems to possess a superior effect on muscle protein synthesis compared to other amino acids. Native whey has higher leucine content and thus a potentially greater anabolic effect on muscle than regular whey (WPC-80). This study compared the acute anabolic effects of ingesting 2 × 20 g of native whey protein, WPC-80 or milk protein after a resistance exercise session. Methods: A total of 24 young resistance trained men and women took part in this double blind, randomized, partial crossover, controlled study. Participants received either WPC-80 and native whey (n = 10), in a crossover design, or milk (n = 12). Supplements were ingested immediately (20 g) and two hours after (20 g) a bout of heavy-load lower body resistance exercise. Blood samples and muscle biopsies were collected to measure plasma concentrations of amino acids by gas-chromatography mass spectrometry, muscle phosphorylation of p70S6K, 4E–BP1 and eEF-2 by immunoblotting, and mixed muscle protein synthesis by use of [2H5]phenylalanine-infusion, gas-chromatography mass spectrometry and isotope-ratio mass spectrometry. Being the main comparison, differences between native whey and WPC-80 were analysed by a one-way ANOVA and comparisons between the whey supplements and milk were analysed by a two-way ANOVA. Results: Native whey increased blood leucine concentrations more than WPC-80 and milk (P < 0.05). Native whey ingestion induced a greater phosphorylation of p70S6K than milk 180 min after exercise (P = 0.03). Muscle protein synthesis rates increased 1–3 h hours after exercise with WPC-80 (0.119%), and 1–5 h after exercise with native whey (0.112%). Muscle protein synthesis rates were higher 1–5 h after exercise with native whey than with milk (0.112% vs. 0.064, P = 0.023). Conclusions: Despite higher-magnitude increases in blood leucine concentrations with native whey, it was not superior to WPC-80 concerning effect on muscle protein synthesis and phosphorylation of p70S6K during a 5-h post-exercise period. Native whey increased phosphorylation of p70S6K and muscle protein synthesis rates to a greater extent than milk during the 5-h post exercise period.

• Hamarsland, Håvard; Laahne, John Aleksander Larssen; Paulsen, Gøran; Cotter, Matthew; Børsheim, Elisabet & Raastad, Truls (2017). Native whey induces higher and faster leucinemia than other whey protein supplements and milk: a randomized controlled trial. BMC Nutrition. ISSN 2055-0928. 3. doi: 10.1186/s40795-017-0131-9. Show summary

  Background: Resistance exercise and protein intake are both strong stimuli for muscle protein synthesis. The potential for a protein to acutely increase muscle protein synthesis seems partly dependent on absorption kinetics and the amino acid composition. The aim of this double-blinded randomized cross-over study was to compare time dependent changes in blood amino acid concentrations after ingesting 20 g of five distinct high quality dairy protein supplements (native whey, whey protein concentrate 80, hydrolysed whey, microparticulated whey, and milk proteins). Furthermore, we investigated whether differences in time dependent changes in blood amino acid concentrations affected acute blood glucose and urea responses, and recovery of muscle function after a bout of strength training. Methods: Ten young healthy, recreationally active men ingested different milk protein supplements after a whole-body strength training session on five occasions in a randomized manner. Blood concentrations of amino acids, glucose and urea was measured before and 0, 30, 45, 60, 90, 120 min, and 22 and 30 h post-exercise. Maximal voluntary isometric knee extension and counter movement jump were assessed before, immediately after, 6, 22 and 30 h after exercise. Results: Intake of native whey induced a faster and higher leucinemia than the other protein supplements (p < 0.001). All whey protein supplements showed faster time dependent changes in blood amino acid concentrations for total essential and branched chain amino acids compared to milk. There were no major differences between trials in blood concentrations of glucose or urea, or recovery of muscle function after exercise. Conclusion: Native whey induced the strongest leucinemia and appears to have a greater potential for stimulating muscle protein synthesis than other whey supplements and milk. There were no meaningful differences in blood glucose, urea or recovery of muscle function after the supplements. Future studies should investigate whether the increased leucinemia with native whey translates into greater muscle protein synthesis and muscle mass accretion over time. (NCT02882386, August 16, 2016).

• Gjevestad, Gyrd Omholt; Hamarsland, Håvard; Raastad, Truls; Ottestad, Inger; Christensen, Jacob J. & Eckardt, Kristin [Show all 10 contributors for this article] (2017). Gene expression is differentially regulated in skeletal muscle and circulating immune cells in response to an acute bout of high-load strength exercise. Genes & Nutrition. ISSN 1555-8932. 12:8, p. 1–11. doi: 10.1186/s12263-017-0556-4. Show summary

  Background: High-intensity exercise induces many metabolic responses. In is unknown whether the response in the peripheral blood mononuclear cells (PBMCs) reflects the response in skeletal muscle and whether mRNA expression after exercise can be modulated by nutritional intake. The aims were to (i) investigate the effect of dairy proteins on acute responses to exercise in skeletal muscle and PBMCs measuring gene expression and (ii) compare this response in young and older subjects. Methods: We performed two separate studies in young (20–40 years) and older subjects (≥70 years). Subjects were randomly allocated to a milk group or a whey group. Supplements were provided immediately after a standardized exercise session. We measured mRNA expression of selected genes after a standardized breakfast and 60/120 min after finishing the exercise, using RT-qPCR. Results: We observed no significant differences in mRNA expression between the milk and the whey group; thus, we merged both groups for further analysis. The mRNA expression of IL6, TNF, and CCL2 in skeletal muscle increased significantly after exercise compared with smaller or no increase, in mRNA expression in PBMCs in all participants. The mRNA expression of IL1RN, IL8, and IL10 increased significantly in skeletal muscle and PBMCs. Some mRNA transcripts were differently regulated in older compared to younger participants in PBMCs. Conclusions: An acute bout of heavy-load strength exercise, followed by protein supplementation, caused overlapping, but also unique, responses in skeletal muscle and PBMCs, suggesting tissue-specific functions in response to exercise. However, no different effects of the different protein supplements were observed. Altered mRNA expressions in PBMCs of older participants may affect regenerative mechanisms.

• Ottestad, Inger; Løvstad, Amund T.; Gjevestad, Gyrd Omholt; Hamarsland, Håvard; Saltyte Benth, Jurate & Andersen, Lene Frost [Show all 13 contributors for this article] (2016). Intake of a protein-enriched milk and effects on muscle mass and strength. A 12-week randomized placebo controlled trial among community-dwelling older adults. The Journal of Nutrition, Health & Aging. ISSN 1279-7707. 21, p. 1160–1169. doi: 10.1007/s12603-016-0856-1.
• Paulsen, Gøran; Hamarsland, Håvard; Cumming, Kristoffer Toldnes; Johansen, Rasmus Einar; Hulmi, Juha J. & Børsheim, Elisabet [Show all 9 contributors for this article] (2014). Vitamin C and E supplementation alters protein signalling after a strength training session, but not muscle growth during 10 weeks of training. Journal of Physiology. ISSN 0022-3751. 592(24), p. 5391–5408. doi: 10.1113/jphysiol.2014.279950. Show summary

  This study investigated the effects of vitamin C and E supplementation on acute responses and adaptations to strength training. Thirty-two recreationally strength-trained men and women were randomly allocated to receive a vitamin C and E supplement (1000 mg day−1 and 235 mg day−1, respectively), or a placebo, for 10 weeks. During this period the participants’ training involved heavy-load resistance exercise four times per week. Muscle biopsies from m. vastus lateralis were collected, and 1 repetition maximum (1RM) and maximal isometric voluntary contraction force, body composition (dual-energy X-ray absorptiometry), and muscle cross-sectional area (magnetic resonance imaging) were measured before and after the intervention. Furthermore, the cellular responses to a single exercise session were assessed midway in the training period by measurements of muscle protein fractional synthetic rate and phosphorylation of several hypertrophic signalling proteins. Muscle biopsies were obtained from m. vastus lateralis twice before, and 100 and 150 min after, the exercise session (4 × 8RM, leg press and knee-extension). The supplementation did not affect the increase in muscle mass or the acute change in protein synthesis, but it hampered certain strength increases (biceps curl). Moreover, increased phosphorylation of p38 mitogen-activated protein kinase, Extracellular signal-regulated protein kinases 1 and 2 and p70S6 kinase after the exercise session was blunted by vitamin C and E supplementation. The total ubiquitination levels after the exercise session, however, were lower with vitamin C and E than placebo. We concluded that vitamin C and E supplementation interfered with the acute cellular response to heavy-load resistance exercise and demonstrated tentative long-term negative effects on adaptation to strength training.

• Paulsen, Gøran; Cumming, Kristoffer Toldnes; Hamarsland, Håvard; Børsheim, Elisabeth; Berntsen, Sveinung & Raastad, Truls (2014). Can supplementation with vitamin C and E alter physiological adaptations to strength training? BMC sports science, medicine and rehabilitation. ISSN 2052-1847. 6(1). doi: 10.1186/2052-1847-6-28. Show summary

  Background: Antioxidant supplementation has recently been demonstrated to be a double-edged sword, because small to moderate doses of exogenous antioxidants are essential or beneficial, while high doses may have adverse effects. The adverse effects can be manifested in attenuated effects of exercise and training, as the antioxidants may shut down some redox-sensitive signaling in the exercised muscle fibers. However, conditions such as age may potentially modulate the need for antioxidant intake. Therefore, this paper describes experiments for testing the hypothesis that high dosages of vitamin C (1000 mg/day) and E (235 mg/day) have negative effects on adaptation to resistance exercise and training in young volunteers, but positive effects in older men. Methods/design: We recruited a total of 73 volunteers. The participants were randomly assigned to receiving either vitamin C and E supplementation or a placebo. The study design was double-blinded, and the participants followed an intensive training program for 10 – 12 weeks. Tests and measurements aimed at assessing changes in physical performance (maximal strength) and physiological characteristics (muscle mass), as well as biochemical and cellular systems and structures (e.g., cell signaling and morphology). Discussion: Dietary supplements, such as vitamin C and E, are used by many people, especially athletes. The users often believe that high dosages of supplements improve health (resistance to illness and disease) and physical performance. These assumptions are, however, generally not supported in the scientific literature. On the contrary, some studies have indicated that high dosages of antioxidant supplements have negative effects on exercise-induced adaptation processes. Since this issue concerns many people and few randomized controlled trials have been conducted in humans, further studies are highly warranted.

• Haugvad, Anders; Haugvad, Lars; Hamarsland, Håvard & Paulsen, Gøran (2014). Ethanol Does Not Delay Muscle Recovery but Decreases Testosterone/Cortisol Ratio. Medicine & Science in Sports & Exercise. ISSN 0195-9131. 46(11), p. 2175–2183. doi: 10.1249/MSS.0000000000000339. Show summary

  Purpose: This study investigated the effects of ethanol consumption on recovery from traditional resistance exercise in recreationally trained individuals. Methods: Nine recreationally trained volunteers (eight males and one female, 26 ± 4 yr, 81 ± 4 kg) conducted four resistance exercise sessions and consumed a low (0.6 (females) and 0.7 (males) g·kg-1 body mass) or a high dose (1.2 or 1.4 g·kg-1 body mass) of ethanol 1–2.5 h after exercise on two occasions. The first session was for familiarization with the tests and exercises and was performed without ethanol consumption. As a control trial, alcohol-free drinks were consumed after the exercise session. The sequence of trials, with low and high ethanol doses and alcohol-free drinks (control), was randomized. Maximal voluntary contractions (MVC) (knee extension), electrically stimulated contractions (knee extension), squat jumps, and hand grip strength were assessed 10–15 min and 12 and 24 h after the ethanol/placebo drinks. In addition to a baseline sample, blood was collected 1, 12, and 24 h after the ethanol/placebo drinks. The exercise session comprised 4 × 8 repetition maximum of squats, leg presses, and knee extensions. Results: MVC were reduced by 13%–15% immediately after the exercise sessions (P < 0.01). MVC, electrically stimulated force, and squat jump performance were recovered 24 h after ethanol drinks. MVC was not fully recovered at 24 h in the control trial. Compared with those in the control, cortisol increased and the free testosterone/cortisol ratio were reduced after the high ethanol dose (P < 0.01). Conclusions: Neither a low nor a high dose of ethanol adversely affected recovery of muscle function after resistance exercise in recreationally strength-trained individuals. However, the increased cortisol levels and reduced testosterone/cortisol ratio after the high ethanol dose could translate into long-term negative effects.

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• Odden, Ingvill; Hamarsland, Håvard & Ellefsen, Stian (2024). Fyller fryseren med vev, blod og avføring: Det gir Solbjørg et nytt liv . [Newspaper]. Gudbrandsdølen Dagningen (GD).
• Ellefsen, Stian; Hammarström, Daniel; Mølmen, Knut Sindre & Hamarsland, Håvard (2022). The Trainome – combining exercise training and nutrition to improve the health efficacy of lifestyle therapy.
• Grindaker, Eirik; Nygård, Håvard; Ellefsen, Stian; Hamarsland, Håvard & Mølmen, Knut Sindre (2022). Podkasten "Trening": Organkonkurransen (10 episoder). [Radio]. Spotify. Show summary

  Fagpersoner fra Seksjon for Helse og Treningsfysiologi, Høgskolen i Innlandet, tar en gjennomgang av kroppens organer og diskuterer hvilke effekter fysisk aktivitet/trening har på det spesifikke organet, og hvilke responser ulike treningstyper gir. I tillegg diskuterer vi hvor avgjørende fysisk aktivitet/trening er for god organisk funksjon, og hvilken betydning organet har for effekten av trening generelt.

• Hamarsland, Håvard (2022). Human intervntions in "Trainome" - Why and how.
• Hamarsland, Håvard; Hammarström, Jens Konrad Daniel; Hafsmo, Mads-Henrik; Varpestuen, Tomas & Ellefsen, Stian (2022). Evidence for volume-dependent cross-learning during 10 weeks of unilateral heavy resistance training. Show summary

  INTRODUCTION: Unilateral training protocols allow one individual to undergo two different treatments within the same timeframe, allocated to each of the two limbs. The benefit of such designs includes increased statistical power, due to within-individual comparisons, with accompanying reductions in required resources. Despite this, training interventions seldom employ unilateral designs, which is likely due to potential cross-learning effects between the two limbs, whereby training of one limb induces gains in strength in the contralateral limb, as reported in a number of studies. Although the presence of such cross-learning effects is widely accepted, it has proven difficult to conclude on this perspective, due to several methodological issues with previous studies. The goal of the current study was to investigate the potential cross-learning effects during a 10-week unilateral training intervention with two different training volumes or lack thereof. METHODS: Healthy untrained subjects (♂:12, ♀:27, 24.4±3.9 yrs) participated in a 10-week whole-body training intervention, wherein the legs were exposed to either of three interventions, i) no training, ii) three sets of 10RM resistance training (RT), or iii) six sets of 10RM RT, performed three times per week in a contralateral manner (leg press and knee extension). For these interventions, participants performed either of five combinations: 0-3, 0-6, 3-6, 0-0 and 3-3. Muscle strength was assessed as 1RM (leg press and knee extension) and isokinetic strength (0°/sec, 60°/sec and 240°/sec), performed 4 times during the initial 3 weeks of training and 2 times in week 11. Average weighted mean changes after familiarization were used in analyses. Muscle mass was assessed as mid-thigh muscle thickness (m. vastus lateralis and m. vastus intermedius, ultrasound) in weeks 1, 3, 7 and 11. Group * Time effects were evaluated using mixed-effects models. RESULTS: Strength development in non-trained legs showed an interaction effect with the training volume performed by the other leg (group * time P=0.011), increasing 6.9 % in 0-6 (95% CI: 1.7, 12.4) and 2.0 % in 0-3 [-2.8, 7.0] compared to 0-0. This was not seen in the 3-set leg (group * time P=0.110). For muscle thickness, neither non-trained legs nor three-set legs displayed contralateral spillover from the trained leg (non-trained legs, group * time P=0.728; three-set leg, group * time P=0.728). CONCLUSION: In contralateral training designs, cross-learning may affect strength outcome in non-training control limbs, but not muscle mass. The extent of the contralateral training effect seems to be influenced by the prescribed training volume in the trained limb.

• Hamarsland, Håvard (2021). Regelmessig fysisk aktivitet gir deg bedre helse, selv om badevekta står stille. Forskersonen.no.
• Solstad, Tom Erik Jorung; Shaw, Matthew Peter & Hamarsland, Håvard (2020). Episode 12 - Protein. [Internet]. Idrettsforskning.
• Mølmen, Knut Sindre & Hamarsland, Håvard (2020). What is this thing called muscle hypertrophy?
• Solstad, Tom Erik Jorung; Dalen-Lorentsen, Torstein; Magulas, Melina Meyer; Wik, Eirik Halvorsen; Hamarsland, Håvard & Bovim, Lars Peder Vatshelle [Show all 10 contributors for this article] (2020). Idrettsforskning Webinar.
• Ellefsen, Stian & Hamarsland, Håvard (2019). Treningseffekter og fedme. [Radio]. NRK P1.
• Stokland, Inger; Ellefsen, Stian & Hamarsland, Håvard (2019). Trenger 50 deltakere til fedmeforskning: – Ikke et slankeprosjekt. [Newspaper]. Gudbrandsdølen Dagningen.
• Stokland, Inger; Ellefsen, Stian & Hamarsland, Håvard (2019). Kristian (25) drikker tungtvann for å måle muskelstyrke: - Håper dette er starten på et sprekere liv. [Newspaper]. Gudbrandsdølen Dagningen.
• Hamarsland, Håvard (2018). Debatt: Proteintilskudd eller ikke? [Internet]. Sprekpodden.
• Ottestad, Inger; Løvstad, Amund; Gjevestad, Gyrd Omholt; Hamarsland, Håvard; Benth, Jurate Saltyte & Andersen, Lene Frost [Show all 13 contributors for this article] (2016). Intake of a protein-enriched milk and effects on muscle mass and strength. A 12-week randomized placebo controlled trial among community-dwelling older adults.
• Gjevestad, Gyrd Omholt; Hamarsland, Håvard; Ottestad, Inger; Biong, Anne Sofie; Truls, Raastad & Ulven, Stine Marie [Show all 7 contributors for this article] (2015). PBMC gene expression of inflammatory markers after an acute bout of resistance exercise in young and elderly subjects.

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