Like fine wine, some supplements seem to get better with age. But by that I don't mean you should be saving your supplements until well after their expiration dates before cracking them open in search of enhanced effects. On the contrary - you should be striving to use all of your supplements well in advance of their expiration dates to get the best results and ensure your safety. So what do I mean by getting better with age? It's actually a simple concept, and one that is pretty logical if you think about it - the longer a supplement is on the market, the higher the number of benefits from its use are revealed.

When you stop to consider this, it makes a lot of sense; a longer duration on the market tends to increase popularity and availability of a supplement, which leads to more research being performed analyzing its effects. Researchers are constantly delving into the science behind supplements, especially those that are widely used and have persisted in the public consciousness. And while some people may not see the point in this - why investigate something that already has established effects and at least a reasonable amount of safety? - there are plenty of good reasons to keep the research going. First, this research can help discover a new trait that could aid millions. and on the other hand, research may uncover a potentially harmful side effect. Without a doubt, society stands to benefit from additional research on supplements with established track records.

Recently, the benefits of studying established supplements has paid off in a big way for users of green tea. Though usually used for energy and fat loss, new research has uncovered a few other significant benefits. The first study, published in the American Journal of Clinical Nutrition, analyzed research collected from more than 42,000 people, tracking their green tea intake and the effects it had on their health. Energy and fat loss weren't the focus, however. According to the research, increased green tea intake promoted mental well-being and helped to ease psychological distress. In fact, drinking five cups of green tea per day was found to reduce mental distress levels by 20 percent (1).

Another recent study found an additional, unexpected benefit. This research, published in Respiratory Medicine, found that green tea consumption could prevent against damage caused to lungs by cigarettes. The researchers considered the EGCG, epigallocatechin gallate, in green tea to be the driving factor behind the results (2).

These studies show that even if you thought you knew everything a supplement could do, there still may be other advantages waiting to be discovered. This recent research found that green tea isn't just for fat loss, but for lung and mental health.

SOURCES:

1. Hozawa, A., et al. Green tea consumption is associated with lower psychological distress in a general population. American Journal of Clinical Nutrition, 2009; doi:10.3945

2. Chan, K.H., et al. Chinese green tea ameliorates lung injury in cigarette smoke-exposed rats. Respiratory Medicine, 2009; 103(11): 1746-1754

3. http://www.bloginity.com/recreation/travel-food/green-tea-gets-better-studies-find-anti-aging-tissue-protective-effects-from-antioxidants/22200/

For many people, trying to live a healthier lifestyle can be a challenge. Replacing a Sunday afternoon of lounging on the couch in front of the TV with an intense aerobic workout and eschewing dessert while asking for seconds on vegetables isn't exactly most people's idea of fun. Because of this, some people try to find exceptions to the rules of their diet plans or bend the definition of the term "healthy." Others take a more creative approach and try to find justifications for why their favorite foods are beneficial. While this can lead to absurd complaints - "But strawberry cheesecake has fruit in it!" - there are some stealth health foods that have scientifically-backed benefits. One of these unsuspectingly advantageous foods is chocolate.

That's right - chocolate has benefits other than comforting you after a stressful day of work or a nasty break-up. Although some point to the caffeine in chocolate as potentially beneficial, the amount isn't very high compared to other potential sources. So what's so great about chocolate (in addition to the taste)? Scientists recently sought to answer that question, and their results were published in the latest issue of the Journal of Proteome Research. For those who don't subscribe to that fine publication, here are the details of the study.

Researchers gathered a group of men and women and assigned them to consume 40 grams of dark chocolate each day over the course of two weeks. The researchers took blood and urine samples before, at the halfway point, and at the end of the study. Despite the short duration of the study, scientists found significant benefits from the dark chocolate consumption. In the participants who identified that they had anxiety issues prior to the study, there were notable reductions in cortisol and adrenaline concentration in their biological fluid samples. Cortisol is best known as the "stress hormone," because it is released when the body is under stress, such as during the body's "flight or fight" response to fear. While it can provide a quick burst of energy, chronically elevated cortisol levels are dangerous and can lead to heart disease, decreased muscle tissue and increased abdominal fat. Similarly, adrenaline is released in similar situations and is a marker of stress.

The researchers believed that the modifications were due to the chocolate's effect on gut microflora. Regardless of the actual mechanism, though, the news is good for chocolate lovers everywhere - delicious and decadent dark chocolate has legitimate health benefits. However, this isn't an excuse to adopt an all-chocolate diet; while dark chocolate tends to be lower in sugar than milk chocolate, it still has high levels of fat and minimal protein, so it's not the ideal food. However, in moderation, chocolate does appear to have benefits.

SOURCE:

1. Martin, F-P.J., et al. Metabolic Effects of Dark Chocolate Consumption on Energy, Gut Microbiota, and Stress-Related Metabolism in Free-Living Subjects. Journal of Proteome Research, 2010; 8: 5568-5579

If you asked any group of strength-training athletes if they would be willing to make one minor, five-minute change to their routine with the promise of greater gains, the vast majority would be in favor of such a change. Even the most stubborn exercise enthusiasts would likely give up a bit of their time to guarantee a bigger payoff from their efforts in the gym. Of course, many experienced athletes might argue that no sure-fire method for improving results exists. According to new research from the Journal of Strength and Conditioning Research, however, those individuals would be wrong.

At this point, strength-training athletes have no shortage of tools in their arsenals for boosting their strength and mass gains. Flipping through the latest issue (or any one before that) of any muscle magazine at your local newsstand will likely provide even experienced trainees with a handful of routines or techniques they have never attempted. From body-part splits to high-intensity training to specialized programs such as Rippetoe and West Side training, there is always another routine to try if one isn't seeing desired gains from his or her current program. However, changing one's entire schedule, eating habits, exercise selection or any other major factor isn't necessary to boost strength. While those are definitely effective ways of doing so, there are plenty of less drastic measures that will do the same job.

As a study from the latest issue of the Journal of Strength and Conditioning Research indicates, boosting strength considerably can be as easy as simply incorporating stretching into one's routine. If this sounds like another too-good-to-be-true training trip, don't worry - it's not. Researchers split a pool of participants into two groups, taking both through an identical training program, lifting three days per week over the course of eight weeks. The only difference was that one group also participated in two weekly stretching sessions in addition to the resistance training. All of the stretches performed were static, meaning that the muscle was gradually extended and held in the stretched position for 15 seconds.

At the end of the eight weeks, both groups were given strength tests to compare with their performances before the program began. While both groups gained strength, there was a significant difference between the degree of strength gain in the groups. While the non-stretching group improved leg press 1RM strength by 9 percent, the stretching group improved the same exercise by 31 percent. Knee flexion (12 percent vs 16 percent) and knee extension (14 percent vs 27 percent) assessments also found a significant advantage stemming from the stretching.

So while stretching has long been known as an injury-prevention measure, this research indicates that it can also be a powerful method of improving strength as well.

SOURCE:

1. Kokkonen, J., et al. Early-Phase Resistance Training Strength Gains in Novice Lifters Are Enhanced by Doing Static Stretching. Journal of Strength and Conditioning Research, 2010; 24(2): 502-506.

While both diet and exercise influence your body composition, a recent study indicates that there may be more to this fitness puzzle. According to this new research, your food choices can actually improve the effectiveness of your exercise sessions. And it's not just the level of calories consumed that makes the difference, but rather the macronutrient breakdown.

The new research, published in the journal "Physiology & Behavior," investigated dietary changes over a three month period. The researchers had one group increase their intake of protein, while the other group served as a control and maintained their normal dietary intake.

At the beginning and the end of the study, both groups engaged in cardio sessions to assess how their bodies oxidized, or burned, fat. According to the results, the group that consumed the higher protein diet for three months burned a significantly higher amount of fat during the sessions.

And while you might expect that the increase in fat oxidation came merely from improvements in muscle mass - the high protein group had superior increases in lean body mass - the researchers explain that the increased fat oxidation occurred independently of changes in body composition.

Definite food for thought. Just make sure it's high in protein.

SOURCE:

Physiology & Behavior. Protein intake induced an increase in exercise stimulated fat oxidation during stable body weight. S Soenen et al. December 2010

Bigger. Faster. Stronger. Those three goals are often articulated by athletes as the ultimate end results they desire at the end of a training regimen. This shouldn't be surprising - being bigger, faster and stronger will give one the edge not only in contact and some non-contact sports, but in competitive events such as powerlifting, bodybuilding, gymnastics and more. And it doesn't matter if the level of competition isn't in some elite athletic setting. Even bar-league sports performance or intramural and club sport endeavors will be aided by an exercise program that makes one bigger, faster and stronger. And in our modern, sometimes shallow society, adding some muscle mass and strength can often impress others as well, which is never a bad thing.

Of course, all of the focus on becoming bigger, faster and stronger tends to lead people to ignore one other important aspect and end product of athletic training - endurance. Because while being bigger, faster and stronger is great, being able to lift, play and run for longer is a significant advantage as well and is often the key to victory. Yet for some inexplicable reason there tends to be little emphasis on building endurance. If it's because people don't think endurance is important, that's a shame, and a mistake that can be quite costly in the heat of competition. However, there is another possible explanation for the relative neglect of endurance compared to other facets of athleticism. The reason people don't often appreciate endurance enough may very well be the fact that they are unsure what they can do to improve it.

The simplest way to boost endurance is to take the advice of every coach and teacher you've ever had - practice, practice, practice. Endurance can be built up by pushing yourself t the limit, extending the length of your training session, whatever the sport - if it's running, take longer runs than usual. If you're lifting weights, increase the number of repetitions per set. Another way to improve endurance via training is through the use of interval training. This involves interspersing short sprints between periods of slower motion, as in cycling and running.

And though athletes obviously recognize the value of training, many modern ones also seek to improve performance through diet and supplementation if possible. But until recently, endurance wasn't really something that could be improved with nutrition or supplementation outside of eating plenty of complex carbohydrates. For low-carb dieters, though, that's not really an option, and even people who do include plenty of carbohydrates in their diets may want an extra edge.

Luckily, two studies published recently found that there are ways to improve endurance through supplementation. The first, published in the Journal of Strength and Conditioning Research, analyzed research from 21 separate trials and found that dosing caffeine either before or during exercise can significantly improve endurance. This is an important finding because most regard caffeine as a supplement that only provides an initial burst of energy but then leads to a crash later on. The JSCR study, though, suggests definite endurance applications (1).

The other study, published in the Journal of Nutritional Science and Vitaminology, is of particular interest to low-carb fans. This study found that ingestion of even a reasonably small (six gram) amount of Medium Chain Triglycerides (MCTs, a type of fatty acid) produced greater endurance in both high-intensity and moderate-intensity trials (2). This means that carbohydrate ingestion isn't the only way to tweak one's diet to support endurance activities. MCTs are present in some foods, such as coconut milk, but they can also come in supplement form.

So if you thought you were doing everything you could to improve endurance, think again. Both caffeine and MCTs can offer significant benefits in endurance performance, maximizing your training efforts.

SOURCES:

1. Ganio, MS, et al. Effect of caffeine on sport-specific endurance performance: a systematic review. Journal of Strength and Conditioning Research, 2009; 23(1):315-324.

2. Nosaka, Naohisa et al. Effect of Ingestion of Medium-Chain Triacylglycerols on Moderate- and High-Intensity Exercise in Recreational Athletes. Journal of Nutritional Science and Vitaminology, 2009; 55(2): 120-125

Despite what supermarket fliers and overzealous food marketing may have you believe, a low-fat diet isn't really in your best interest. While watching your fat intake can help you lose weight, as fat contains nine calories per gram compared to the four from both protein and carbohydrates, dietary fat shouldn't be seen as the enemy. It seems that for every reason to fear fat, there is a caveat. As illustrated in the aforementioned example, fat is dense when it comes to calories, but it also tends to increase feelings of satiety, so you may be prompted to eat fewer calories if you favor fats over carbohydrates. Similarly, a high intake of saturated fat has been linked to increased Low-Density Lipoprotein (LDL) Cholesterol - not a good thing. But there is also scientific data indicating that saturated fat can increase levels of testosterone, leading to increases in muscle mass. As you can see, fat is a tricky subject.

One particular type of fat that has been praised for its health benefits is the Omega-3 fatty acid. Omega-3s are most often found in fish such as salmon, snapper and halibut, as well as walnuts, flax seeds and even summer squash. Previous research has indicated a plethora of benefits to be had from Omega-3 fatty acids, such as reduced inflammation throughout the body, inhibition of artery thickening, prevention of cancer cell growth, and reduced risk of obesity (1).

But that's not all - the good news keeps on coming for this fat-fighting fatty acid. A study published in the latest edition of the American Journal of Pathology indicated that there were other benefits to be reaped from Omega-3s as well. In this study, the researchers wanted to see if a diet rich in Omega-3 fatty acids would have any effect on age-related macular degeneration, the leading cause of legal blindness in elderly people across the world.

In the study, the researchers prepared two diets - one containing a high concentration of Omega-3 fatty acids, and one containing a low concentration - and monitored progress for eight months. However, it did not take long for researchers to notice significant differences - the diet high in Omega-3 fatty acids produced a regression (decrease) in retinal lesions (damage to the eye tissues) of 57 percent of subjects in just 12 weeks, compared to only four percent of subjects in the low-Omega-3 diet group indicating a regression. The improvements increased as time went on, with 90 percent of the subjects in the high-Omega-3 group showing a reduction in lesions at 27 weeks, compared to just 16 percent of the low-Omega-3 group. The researchers noted that their results were in line with earlier studies and suggested that this study "provides a useful tool to evaluate therapies that might delay the development of AMD (age-related macular degeneration" (2).

SOURCES:

1. WHFoods: Omega-3 Fatty Acids.

2. Tuo, Jingsheng, et al. A High Omega-3 Fatty Acid Diet Reduces Retinal Lesions in a Murine Model of Macular Degeneration. The American Journal of Pathology, 2009; 175(2): 799-807

Thanks to the dramatic rise of obesity in certain areas of the world, especially modernized countries such as the United States, the health industry has responded with a large number of supplements intended to promote the demise of love handles and pot bellies. These weight-loss solutions range from "revolutionary" exercise equipment hawked on late night television advertisements and intense, carefully-designed exercise programs to meticulously measured and restrictive diet plans and miracle pills and gels. While there is obviously no shortage of these dietary aids, there is a shortage of one thing - effective, long-term answers to obesity and its associated issues, such as cardiovascular disease and Type-2 diabetes.

The problem is that most of these products, workout programs and diet plans are designed - either intentionally or coincidentally - in a way that makes them effective for only a short period. A crash diet or a workout program that one can only struggle through for a few weeks may produce great results at first, but as these activities cannot be sustained over a number of years or even months in some cases, the eager dieter may eventually end up back at square one. Yo-yo dieting is all too common, and many people find that pounds lost through painstaking effort are quite simple to gain back. Often, this either discourages the dieter and the individual abandons all further attempts, or simply concludes that whatever method was used is an ineffective scam before moving on to another equally ineffective method.

The other issue is that many popular weight loss supplements - whether they work well or not - contain an enormous number of ingredients that may not be very good for the body in the long term. A lot of weight or fat loss supplement formulations rely on obscene amounts of caffeine to provide increases in resting metabolic rate, energy expenditure and a hunger-blunting effect. One problem with this is that after time, one will develop a tolerance to the caffeine and it will not be as effective. In addition, using strong stimulants for a long period can lead to adrenal fatigue. And even worse, research has shown that caffeine can cause a decrease in insulin sensitivity, which can increase the risk of obesity (1).

So is there any weight loss supplement that actually works and doesn't contain a large list of confusing, potentially deleterious ingredients? Sure - try a natural alternative, fenugreek extract. In the past, fenugreek seeds have been found to improve blood glucose levels and insulin responses, which provide long-term benefits in the fight against obesity (2). Additionally, fenugreek seeds have also been shown to improve HDL (good) cholesterol levels and reduce LDL (bad) cholesterol levels (3).

But that's not all - brand new research, published by the journal Phytotherapy Research, has found other advantages in long-term weight management offered by fenugreek. This new study found that insulin response was not only improved with fenugreek supplementation, but that powder from fenugreek led to higher feelings of satiety, with participants feeling fuller for longer periods of time (4). This tends toward reduced food intake later on, and can also train one to recognize appropriate portion size, which will aid future weight-loss efforts.

Based on this research, fenugreek seems to be a viable alternative to potentially harmful weight-loss supplements or crash diets that offer limited, if any, results.

SOURCES:

1. Keijzers GB, De Galan, Tack CJ, Smits P: Caffeine can decrease insulin sensitivity in humans. Diabetes Care, 2002; 25:364-369

2. Sharma, R.D. Effect of fenugreek seeds and leaves on blood glucose and serum insulin responses in human subjects. Nutrition Research, 1986; 6(12): 1353-1364

3. Al-Habori, Molham and Raman, Amala. Antidiabetic and hypocholesterolaemic effects of fenugreek. Phytotherapy Research, 1998; 12(4): 233-242

4. Mathern, J.R., Raatz, S.K., Thomas, W., Slavin, J.L. Effect of Fenugreek Fiber on Satiety, Blood Glucose and Insulin Response and Energy Intake in Obese Subjects. Phytotherapy Research, 2009; 10.1002

Anyone who actively engages in exercises on a regular basis knows that the benefits are many and the drawbacks few. The most obvious, of course, is the ability to increase cardiovascular fitness and muscular strength and endurance. Exercise also improves one's functional skills and balance. And in additiion, regular exercise is an essential element in training one's body for optimal performance in sports - from something as gentle as golf to something as punishing as rugby.

Physical exercise, though, doesn't necessarily have to be incredibly physically demanding to produce a beneficial output for those who participate in it. Though many associate an effective workout as one that elicits buckets of sweat or several subsequent days of soreness, that doesn't have to be the case. Despite popular assumptions, exercise isn't something that has to be incredibly physically draining. While certainly a high intensity interval training session or a fast-paced, hypertrophy-inducing Crossfit session or strength-building resistance workout would be highly effective and likely to move one toward their ideal physical condition or body composition, there are many "tamer" options that provide great benefits.

Traditionally, the "gentler" forms of exercise have been thought to be more appropriate for older populations or those who are engaging in post-surgery physical therapy or post-injury rehabilitation. Low-intensity exercise and workouts that don't make use of weights may not be as physically demanding, but their use is still effective in a variety of situations. One shouldn't merely view these forms of exercise as stepping stones that are a means to getting back to other, better exercise technique.

Consider, for example, yoga. While the pace of a yoga session may be far from that of a sprint-interval session, it can do a lot to improve fitness. And it's not just older individuals or rehabbing athletes participating in these sessions. Another form of exercise that may appear less effective when viewed in comparison with higher-intensity techniques is tai chi.

Tai chi may be low intensity, but it's not limited in effectiveness. This ancient Chinese martial art focuses on dynamic balance and involves slow movements and shifts in posture combined with deep breathing. If that doesn't sound like something that can significantly benefit participants, you'll be surprised to learn that a study published in the latest edition of The Journal of Alternative and Complementary Medicine proved the effectiveness of tai chi.

The study involved men and women participating in two tai chi sessions each week over the course of six months. At the end of the study, the researchers found that the tai chi sessions resulted in greater declines in fasting blood sugar levels and better glucose control, factors that can decrease the dangers of obesity and diabetes, than a control group. Additionally, tai chi participants had better quality of life ratings and improved social functioning, mental health, and vitality (1).

As this research indicates, even low-intensity exercise can have significant benefits. And the outcomes aren't just limited to endurance or strength - activities such as tai chi can impact physiology as well as mental function and mood.

SOURCE:

1. Rhayun Song, Sukhee Ahn, Beverly L. Roberts, Eun Ok Lee, You Hern Ahn. The Journal of Alternative and Complementary Medicine. June 2009, 15(6): 627-632.

There is a reason that the phrase, "two heads are better than one," has survived as long as it has. That reason is that the expression is undoubtedly true. But here at Bodybuilding.com, we're big into brawn, so perhaps we can spin it a little bit and say that two supplements are better than one.

Joining forces in an attempt to get the most out of a physical effort is quite common - if you've ever seen a relay race or a team sport being played then you've witnessed this first hand. And on a smaller scale, your body is working in this manner all of the time. In strength-training routines, compound lifts are those movements in which multiple muscles work in harmony to enable you to lift a heavier weight than each of the individual muscles could move. In these cases, the end product, or force, ends up being more than the sum of its parts. And it's a good thing, too, or you wouldn't see hardcore lifters in the gym pulling 500 pounds on a deadlift or even throwing up impressive numbers on the bench press; a synergistic combination of muscles offers a sure-fire way to boost strength and overcome any resistive force.

So if your body works in this manner, wouldn't it make sense if your supplements did, too? If one supplement provides a benefit for significant gains in muscular strength or size, wouldn't it be great if another supplement could act as a complement and a catalyst, promoting even better gains?

Well, according to research published in the latest edition of the Journal of Exercise Physiology Online, that is the case. In one study, researchers analyzed the effects of a combination of whey protein and leucine. Leucine is a branched-chain amino acid, and helps in muscle repair, regulating blood-sugar levels, and producing growth hormone (1).

The combination turned out to be a pretty good one. The participants that supplemented whey protein and leucine actually ended up gaining more lean mass than a non-supplementing group that engaged in twice the amount of training. In addition, the supplement group fared excellently in strength measures. The whey protein and leucine supplementing group displayed greater increases in one-repetition maximum weight and maximum repetitions in the bench press and leg press than the non-supplementing group, despite only engaging in half of the training (2).

These results clearly show the power of combination - a team of two supplements can provide very impressive gains. Although many amino acid supplements are popular, you may get the most bang for your buck with leucine.

SOURCES:

1. Luecine Information. http://www.anyvitamins.com/leucine-info.htm

2. Mielke, Michelle, et al. The Effects of Whey Protein and Leucine Supplementation on Strength, Muscular Endurance, and Body Composition During Resistance Training. Journal of Exercise Physiology Online, 2009; 12(5):39-50

It's no secret that society changes over time. Due to changes in technology, customs, cultural preferences and the influence of other communities, the standards and practices in any society undergo transformations. In most cases, these changes are made for the betterment of society, as research and development uncovers better, more efficient ways to live, work and play. And while such changes and evolutionary occurrences in society may at first seem like drastic, unwelcome alterations to the established and agreed-upon norms, even the largest changes are eventually accepted. Even if adapting to new, unfamiliar customs feels awkward, the transition often goes off without a hitch.

Of course, not all changes in society are for the better. Often, despite the best intentions of government and institutional leadership as well as citizens themselves, changes that bring about unfortunate consequences do occur. One obvious modern example of this is the shifting nutritional standards in today's society. In many ways, the standards of health and nutrition in society have eroded, leading to levels of obesity and disease previously unseen and, some might argue, unimagined. While it is difficult to pin down the many factors that led to the horrid state of health at this point in time, there are some causes that can be traced relatively easily. It's hard to ignore the correlation between the proliferation of fast food and the rapid rise of obesity. In addition, a drastic decrease in activity and an increase in machines replacing human effort would seem to be related.

Another very significant factor is the increase in non-nutritive caloric intake. The biggest culprit here is sweetened beverages; these drinks do not trigger the body's satiety cues and in some cases, can lead to increased energy intake after ingestion. And the problem with these sugar-laden calorie coladas isn't just that they are being added to the average person's diet. Though that would be harmful enough, the damaging effect of these drinks is multiplied by the fact that many people are using them as replacements for more nutritious beverages such as juice and milk. In fact, a recent study showed that "girls who consumed more servings of sweetened beverage at age 5 had significantly higher adiposity during childhood and adolescence." And the explanation wasn't just in beverage intake alone, as those who consumed juice and milk did not demonstrate the same pattern (1).

The replacement of milk, specifically, is a major concern. Another study, conducted over a period of two years, indicated that increased dairy intake led to lower increases in body weight and body fat (2). And another study, published in the latest edition of the British Journal of Nutrition, revealed another troubling effect of replacing milk with a soft drink. In this study, levels of Insulin-like Growth Factor 1 (IGF-1) were significantly reduced in the soft drink group. This is very significant because IGF-1 is essential in child and adolescent development and also promotes muscle gain in adults (3).

As these studies indicate, the evidence continues to pile up promoting the idea that the proliferation of soft drinks is a very detrimental occurence in society. As it turns out, not all changes are for the better.

SOURCES:

1. Fiorito, Laura M., et al. Beverage intake of girls at age 5 y predicts adiposity and weight status in childhood and adolescence. American Journal of Clinical Nutrition, 2009; 90(4): 935-942

2. Yi-Chin Lin, MS, et al. Dairy Calcium is Related to Changes in Body Composition during a Two-Year Exercise Intervention in Young Women. Journal of the American College of Nutrition, 2000; 19(6): 754-760

3. Hoppe, Camille, et al. Short-term effects of replacing milk with cola beverages on insulin-like growth factor-I and insulin-glucose metabolism: a 10 d interventional study in young men. British Journal of Nutrition, 2009; 102(7): 1047-1051

If you're in the market for a fat loss diet, there's a very good chance that you've come across the Ketogenic Diet at some point before. Whether you've actually tried this diet type out yourself or have just read up on it to determine if it's right for you, there are many mixed feelings with regards to this diet set-up.

The ketogenic diet can best be described as ultra-low carbohydrate where you're taking in fewer than 30 grams total each day, mostly coming from fibrous vegetable sources and the odd bit of carbohydrates that are found in the protein rich foods you choose to consume.

In addition to that, fat content gets ramped up in this diet to help round out the rest of the calories required to meet your daily caloric needs.

Users of this approach often read that fat loss is greatly enhanced from using it and that hunger levels will drop way down or be non-existent.

But before you rush out to jump on a ketogenic diet, you may want to think twice. While these diets definitely do promote better hunger control, they're not necessarily more effective than your standard low-carb diet.

Let's look at a study that assessed this issue.

Design

The study was designed so that twenty adults would be randomly assigned to either a ketogenic low carb diet or else a non-ketogenic low carb diet which would consist of approximately 40% of the total calories from carbohydrates versus the 5% found in the ketogenic group.

The subjects were to follow this diet for a six week trial period where their 24 hour caloric intakes were controlled to ensure both groups were taking in the same amount.

Results

After the study was completed, the results indicated that the mean weight loss between the two groups did not differ.

What did differ however was the blood beta-hydroxybutyrate in the ketogenic dieters which ranked in at 3.6 times that in the non-ketogenic dieters. Since your LDL blood cholesterol is directly correlated with this measurement, this could pose a problem for those who are worried about their current cholesterol profile.

In addition to that, inflammatory risk and perceptions of vigor were also more impacted in those following the ketogenic diet than those who weren't, further illustrating a significant difference between the two groups.

Take Home Message

So from this study we can conclude that if you're looking for weight loss, a low carb diet can definitely be beneficial but going ultra low carb into the ketogenic realm is not always more helpful. If you plan to maintain intense exercise sessions as well that will make for more the reason not to exclude carbohydrates from the diet as they are the primary form of energy utilized at this time.

Reference:
Hutchins, H. et al. (2006). Ketogenic low-carb diets have no metabolic advantage over nonketogenic low-carbohydrate diets. Am J Clin Nutr. May;83(5):1055-61.

If you're in the market for a fat loss diet, there's a very good chance that you've come across the Ketogenic Diet at some point before. Whether you've actually tried this diet type out yourself or have just read up on it to determine if it's right for you, there are many mixed feelings with regards to this diet set-up.

The ketogenic diet can best be described as ultra-low carbohydrate where you're taking in fewer than 30 grams total each day, mostly coming from fibrous vegetable sources and the odd bit of carbohydrates that are found in the protein rich foods you choose to consume.

In addition to that, fat content gets ramped up in this diet to help round out the rest of the calories required to meet your daily caloric needs.

Users of this approach often read that fat loss is greatly enhanced from using it and that hunger levels will drop way down or be non-existent.

But before you rush out to jump on a ketogenic diet, you may want to think twice. While these diets definitely do promote better hunger control, they're not necessarily more effective than your standard low-carb diet.

Let's look at a study that assessed this issue.

Design

The study was designed so that twenty adults would be randomly assigned to either a ketogenic low carb diet or else a non-ketogenic low carb diet which would consist of approximately 40% of the total calories from carbohydrates versus the 5% found in the ketogenic group.

The subjects were to follow this diet for a six week trial period where their 24 hour caloric intakes were controlled to ensure both groups were taking in the same amount.

Results

After the study was completed, the results indicated that the mean weight loss between the two groups did not differ.

What did differ however was the blood beta-hydroxybutyrate in the ketogenic dieters which ranked in at 3.6 times that in the non-ketogenic dieters. Since your LDL blood cholesterol is directly correlated with this measurement, this could pose a problem for those who are worried about their current cholesterol profile.

In addition to that, inflammatory risk and perceptions of vigor were also more impacted in those following the ketogenic diet than those who weren't, further illustrating a significant difference between the two groups.

Take Home Message

So from this study we can conclude that if you're looking for weight loss, a low carb diet can definitely be beneficial but going ultra low carb into the ketogenic realm is not always more helpful. If you plan to maintain intense exercise sessions as well that will make for more the reason not to exclude carbohydrates from the diet as they are the primary form of energy utilized at this time.

Reference:
Hutchins, H. et al. (2006). Ketogenic low-carb diets have no metabolic advantage over nonketogenic low-carbohydrate diets. Am J Clin Nutr. May;83(5):1055-61.

If you're in the market for a fat loss diet, there's a very good chance that you've come across the Ketogenic Diet at some point before. Whether you've actually tried this diet type out yourself or have just read up on it to determine if it's right for you, there are many mixed feelings with regards to this diet set-up.

The ketogenic diet can best be described as ultra-low carbohydrate where you're taking in fewer than 30 grams total each day, mostly coming from fibrous vegetable sources and the odd bit of carbohydrates that are found in the protein rich foods you choose to consume.

In addition to that, fat content gets ramped up in this diet to help round out the rest of the calories required to meet your daily caloric needs.

Users of this approach often read that fat loss is greatly enhanced from using it and that hunger levels will drop way down or be non-existent.

But before you rush out to jump on a ketogenic diet, you may want to think twice. While these diets definitely do promote better hunger control, they're not necessarily more effective than your standard low-carb diet.

Let's look at a study that assessed this issue.

Design

The study was designed so that twenty adults would be randomly assigned to either a ketogenic low carb diet or else a non-ketogenic low carb diet which would consist of approximately 40% of the total calories from carbohydrates versus the 5% found in the ketogenic group.

The subjects were to follow this diet for a six week trial period where their 24 hour caloric intakes were controlled to ensure both groups were taking in the same amount.

Results

After the study was completed, the results indicated that the mean weight loss between the two groups did not differ.

What did differ however was the blood beta-hydroxybutyrate in the ketogenic dieters which ranked in at 3.6 times that in the non-ketogenic dieters. Since your LDL blood cholesterol is directly correlated with this measurement, this could pose a problem for those who are worried about their current cholesterol profile.

In addition to that, inflammatory risk and perceptions of vigor were also more impacted in those following the ketogenic diet than those who weren't, further illustrating a significant difference between the two groups.

Take Home Message

So from this study we can conclude that if you're looking for weight loss, a low carb diet can definitely be beneficial but going ultra low carb into the ketogenic realm is not always more helpful. If you plan to maintain intense exercise sessions as well that will make for more the reason not to exclude carbohydrates from the diet as they are the primary form of energy utilized at this time.

Reference:
Hutchins, H. et al. (2006). Ketogenic low-carb diets have no metabolic advantage over nonketogenic low-carbohydrate diets. Am J Clin Nutr. May;83(5):1055-61.

If you're in the market for a fat loss diet, there's a very good chance that you've come across the Ketogenic Diet at some point before. Whether you've actually tried this diet type out yourself or have just read up on it to determine if it's right for you, there are many mixed feelings with regards to this diet set-up.

The ketogenic diet can best be described as ultra-low carbohydrate where you're taking in fewer than 30 grams total each day, mostly coming from fibrous vegetable sources and the odd bit of carbohydrates that are found in the protein rich foods you choose to consume.

In addition to that, fat content gets ramped up in this diet to help round out the rest of the calories required to meet your daily caloric needs.

Users of this approach often read that fat loss is greatly enhanced from using it and that hunger levels will drop way down or be non-existent.

But before you rush out to jump on a ketogenic diet, you may want to think twice. While these diets definitely do promote better hunger control, they're not necessarily more effective than your standard low-carb diet.

Let's look at a study that assessed this issue.

Design

The study was designed so that twenty adults would be randomly assigned to either a ketogenic low carb diet or else a non-ketogenic low carb diet which would consist of approximately 40% of the total calories from carbohydrates versus the 5% found in the ketogenic group.

The subjects were to follow this diet for a six week trial period where their 24 hour caloric intakes were controlled to ensure both groups were taking in the same amount.

Results

After the study was completed, the results indicated that the mean weight loss between the two groups did not differ.

What did differ however was the blood beta-hydroxybutyrate in the ketogenic dieters which ranked in at 3.6 times that in the non-ketogenic dieters. Since your LDL blood cholesterol is directly correlated with this measurement, this could pose a problem for those who are worried about their current cholesterol profile.

In addition to that, inflammatory risk and perceptions of vigor were also more impacted in those following the ketogenic diet than those who weren't, further illustrating a significant difference between the two groups.

Take Home Message

So from this study we can conclude that if you're looking for weight loss, a low carb diet can definitely be beneficial but going ultra low carb into the ketogenic realm is not always more helpful. If you plan to maintain intense exercise sessions as well that will make for more the reason not to exclude carbohydrates from the diet as they are the primary form of energy utilized at this time.

Reference:
Hutchins, H. et al. (2006). Ketogenic low-carb diets have no metabolic advantage over nonketogenic low-carbohydrate diets. Am J Clin Nutr. May;83(5):1055-61.

The human body is capable of amazing things. From sprinting at super speed or running a marathon to pushing an incredible amount of weight during a squat or a bench pres, there seems to be no limit to what people can do if they put their minds to it. In order to excel at the highest levels of competition or even just to achieve your own personal bests, attitude and mental energy are helpful, but these aspects alone won't take you all the way to the top. However, when combined with a high level of dedication in terms of diet and training, the sky is the limit.

Consistently paying attention to the tiniest details in your diet and training routine as well as making the correct choices in bigger matters are both required to maximize results. It may seem slightly obsessive, but achieving one's maximum potential in terms of optimal performance, increasing muscular size and strength, or reducing body fat and revealing a six pack takes a combination of mental drive and physical effort.

And just as one single effort alone can't optimize results on its own, one single supplement isn't going to make the most of your training. So while some products can have dramatic effects on their own - you'd be hard pressed to find a strength athlete that doesn't boost protein intake through whey or another protein powder - a combination of supplements can unleash explosive advantages. For instance, research has shown that stacking whey protein powder and branched chain amino acids (BCAAs) leads to significant gains in strength and muscle mass (1).

One lesser-known but just as potent combination is that of Conjugated Linoleic Acid (CLA) and the amino acid Arginine. But don't get the wrong idea - both CLA and Arginine are very effective when used by themselves; CLA is sometimes referred to a "fat-burning fat" because it has been shown to reduce body fat. Arginine, meanwhile, is a powerful supplement that increases blood flow and widens blood vessels, allowing for superior delivery of oxygen to working muscles.

New research, though, has shown that using both of these supplements at the same time provides significant benefits. A study from Texas A&M University compared the supplementation of Arginine with either Canola oil or CLA. Based on the research, the advantage was clear - the CLA and Arginine group had around 30 percent less fat tissue at the end of the study than the Canola oil and Arginine group. But that's not all; even while reducing body fat, the CLA and Arginine combination also enabled that group to increase muscle mass (2).

This may come as a surprise, as one of the most commonly repeated mantras in fitness is that you can't lose fat and build muscle at the same time. This may be true if the effort is being made with just your body and mind alone; but a powerful combination of supplements such as CLA and Arginine can be a game-changer, as this research shows.

SOURCES:

1. Kerksick, C.M., et al. Journal of Strength and Conditioning Research. 20(3): 643-653, 2006.

2. Nall, Jennifer, et al. Journal of Nutrition. 139(7):1279-1285