2009 Studies & Research Blog

With so many advances in the supplement industry, one could argue that there now exists a greater opportunity to be in optimal health than ever before.  With antioxidants, precision-designed meal replacement shakes and bars, and an overall cultural focus on fitness, our society seems to have everything it needs to achieve high levels of athletic performance and great health.  Of course, there is a slight drawback in the focus on newer, cutting edge supplements - forgetting about old, reliable ones.

While no one is going to argue against the importance of something like protein in a strength athlete’s goals, concentrating on all of the ‘extras’ may overshadow the basics, such as a multivitamin.  What people don’t realize, though, is that even with all of their other supplements, multivitamins are still needed; these seemingly simple pills form the foundation for overall health.

But with (supposedly) healthier food, including organic vegetables and free-range meat, can’t people just get all of the nutrients they need from their diet?  You might like to think so, but that’s not the case.  What many people don’t realize is that cooking actually leeches nutrients from food, reducing their vitamin and mineral content significantly.  And the extent of the damage may be surprising - one study found that after boiling, spinach retained just 49 percent of its folate content, while broccoli retained just 44 percent (1).  These statistics are even more discouraging when one considers boiling is considered to be one of the lowest-risk cooking methods in terms of nutrient loss, due to the lack of extreme heat or long cooking times.

Of course, it’s always easier to obtain nutrients from your diet if you’re on a bulk, as you’ve got a large calorie budget in which to include healthy foods.  But for those who are cutting, downing a few bananas and potatoes each day really isn’t an option.  In these cases, a calorie-free multivitamin is a veritable lifesaver, as B vitamins can provide much needed energy and a mineral such as chromium can aid in the metabolism of foods.

So while multivitamins may not be as flashy as other supplements, they are every bit as important, and perhaps moreso.  In addition, multivitamins can actually help consumers save money by freeing them from the need to purchase a truckfull of produce each day.

SOURCE:

1. McKillop, Derek J., et al. The effect of different cooking methods on folate retention in various foods that are amongst the major contributors to folate intake in the UK diet. British Journal of Nutrition, 2002; 88:681-688

Chances are, when you think of strength training, bodybuilding, or powerlifting, the last thing that comes to your mind is a pretty little flower.  For some reason, pouring hours of effort and creating pools of sweat just doesn’t seem to correlate with strolling carefree through green fields or stopping to smell some pleasant-smelling blooms.  In fact, the only time that plants and weight training are associated, the combination isn’t a good one - just see what happens if you suggest that a bodybuilder switch his main protein sources from eggs, chicken and whey to soy.  If he’s heard the oft-repeated rumors about soy causing increases in estrogen levels, he’ll either laugh in your face or make you sorry you asked.

But what if there was a type of innocuous-looking plant, something that would seem more at home in a Mothers’s Day bouquet than a muscle-building magazine?  There is - Tribulus Terristris.  Tribulus Terristris is a vine plant that has been used for countless years, and it grows in many places across the Northern Hemisphere.  And even more abundant than the places where this plant can be grown are the benefits of using Tribulus Terristris.

The most powerful effect of Tribulus is its tendency to boost levels of free testosterone, making it valuable in muscle-building and improving body composition.  In addition, Tribulus can increase the secretion of Luteinizing Hormone, which also triggers testosterone production.  In addition to the anabolic advantages, the effects of Tribulus also contribute to improved libido.

That’s not all, though.  Tribulus Terristris has also been shown to improve one’s cholesterol profile (1) and help maintain optimal blood pressure (2).  Of course, the best part of this supplement is the safety; years of research and use have shown that Tribulus Terristris is very safe, and is thus relied on by many for boosting testosterone and improving strength, body composition and endurance.

SOURCES:

1. Sharifi AM, Darabi R, Akbarloo N. Study of antihypertensive mechanism of Tribulus terrestris in 2K1C hypertensive rats: role of tissue ACE activity. Life Sciences, 2003; 73(23):2963-71.

2. Al-Ali M, Wahbi S, Twaij H, Al-Badr A. Tribulus terrestris: preliminary study of its diuretic and contractile effects and comparison with Zea mays. Journal of Ethnopharmacology, 2003; 85(2-3):257-60

If you’ve spent enough time in the fitness world, you’re well aware that everything is not always as it seems.  Exercise routines, diets and guarantees that work for one person may not work for another.  It’s important to remember that every body is different, and the reaction to various stimuli will therefore not always be identical.  For this reason, it’s important not to be sucked in by clever marketing campaigns and glitzy advertisements that promise results based upon the success of a few, or even just one, individual.  There’s a reason that most ads are marked with the disclaimer, "results not typical" - because more often than not, the statistics and selling points that are being used are the result of one exceptional person doing a combination of all the right things.

And while this is true of recommendations pertaining to nutrition plans and exercise selections or programs, the "one size doesn’t fit all" scenario emerges quite often when it comes to supplements as well.  While a friend or family member may experience dramatic effects while using a certain supplement, you shouldn’t expect to directly emulate that success.  Of course, one should be aware of the differences in effects even for those supplements that don’t promise amazing transformations or significant improvements in strength, muscle mass or body composition.  Even supplements making more modest claims can fail to deliver the expected health benefits.  And worse, some of these supplements can actually be detrimental to your health.  Luckily, scientists continue to investigate the effects of these products to warn consumers of potential risks.

One possible threat from a seemingly safe supplement came to light in the latest edition of the Journal of Nutrition.  The supplement in question is one that has risen in popularity recently and is now nearly ubiquitous, available in supplement stores, online and even in grocery stores and pharmacies.  The culprit? Coenzyme Q10.  The enzyme has been promoted for benefits such as slowing the aging process, preventing against oxidative stress, and stimulate energy production in cells.  CoQ10 has also been promoted as a weight loss solution as it can stimulate the metabolism and aid in the prevention of cardiovascular disease.

While this all sounds very promising, there are some warnings that must be noted. The new Nutrition study analyzed the effects of CoQ10 through 25 months of supplementation.  Unfortunately, the results were not beneficial.  Moderate amounts of CoQ10 did nothing to prevent age-related losses in muscular strength, coordination, balance, learning and memory.  To make matters worse, a higher dose decreased acuity of responses to auditory and physical stimuli, and actually impaired spacial learning and memory.  As the researchers concluded, the results indicated that CoQ10 did not enhance fitness or provide anti-aging properties (1).

The lesson here is that even the most seemingly innocuous recommendations must be regarded with skepticism and researched appropriately.  Based on the data from this study, the risks of CoQ1 may seem to outweigh the possible rewards for some people.  It’s important to gather as much information as you can on all of your supplements so you can make an informed decision on what to use.

SOURCE:

1. Sumien, Nathalie, et al. Prolonged Intake of Coenzyme Q10 Impairs Cognitive Functions in Mice. Journal of Nutrition, 2009; 139(10): 1926-1932

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

Next time you’re in the gym, find a group of ten random people, and ask them all one simple question - what is your goal?  In other words, how do you want to transform your body?  Chances are, unless you’re at an elite gym full of hardcore bodybuilders, you’ll get the same exact answer from nine out of ten in that group.  And what is that stock answer going to be? "

"I want to lose body fat and gain muscle."

No kidding, everyone would love to do that, even those who have never picked up a weight in their lives.  Who wouldn’t want to trade in their spare tire for a six pack and flabby arms for sculpted biceps and triceps?  But while many are focused on this goal and convinced that they can do it, it’s not that simple.  Sadly, the body just doesn’t work that way, or a lot of personal trainers would be out of business, and Arnold Schwarzenegger would just be an average-looking guy.  Simply put, there are constraints that prevent people from dropping fat while gaining size.  The main issue is that to drop body fat, one must be in a caloric deficit.  But to build muscle, one must be in a caloric surplus.  What this means is that it would indeed be possible to gain size and lose fat if you could overcome one issue - figuring out how to be in a caloric deficit and a caloric surplus at once.

For this reason, sticking to one goal - losing fat or gaining muscle - is for the best.  Similarly, most supplements tend to be geared toward one of these ends.  There are supplements created for mass gaining as well as those for cutting, yet few ever seem to be designed for both.  There is one notable exception though - a natural antioxidant called alpha-lipoic acid.  In addition to being created by body cells, alpha-lipoic acid, or ALA, is found in brewer’s yeast, organ meats and red meats.  However, ALA truly shines when it is supplemented in addition to those sources.

Research has shown that ALA can do what few other supplements can - benefit both dieters and those looking for mass.  One study indicated that just 10 days of ALA supplementation increased glucose concentration in muscles by 21 percent, which suggests that even longer periods could bring very impressive results.  In addition, the ALA greatly improved glycogen synthesis.  And while these effects are great for those looking to add muscle, the study also showed benefits for those looking to drop body fat.  Specifically, ALA battled insulin resistance and regulated glucose metabolism, even leading to a 33 percent increase in glucose oxidation (1).  Additionally, other studies have shown that ALA can boost the metabolism, which can lead to fat loss (2).

So if you thought you couldn’t have the best of both worlds - think again, because ALA will benefit you no matter what your goals.

SOURCES:

1. Jacob, S., et al. The antioxidant alpha-lipoic acid enhances insulin-stimulated glucose metabolism in insulin-resistant rat skeletal muscle. Diabetes, 1996; 45(8): 1024-1029
2. Hagen, Tory, et al. (R)-alpha-Lipoic acid-supplemented old rats have improved mitochondrial function, decreased oxidative damage, and increased metabolic rate. The Federation of American Societies for Experimental Biology Journal, 1999; 13:411-418.

In the supplement world, where protein is considered, whey is the undoubted king. While protein blends, egg protein, and casein protein are all widely available, whey seems to be regarded as the best all-purpose protein, and nearly every company involved in supplement production has their version of it. Even retail stores carry their own house brands, and whey comes in nearly every flavor imaginable, from Apple Pie to Mochaccino. Despite all of the attention, though, whey may not be the best choice in a number of circumstances.

For example, whey protein has a very quick rate of absorption. While this can be an advantage at some points of the day, particularly post-workout, it can be a problem that limits the effectiveness of whey at other points, such as at night or in between meals, when a slower absorption rate and gradual release of amino acids is preferred. In addition, whey is a dairy product, meaning that those with lactose intolerance may have difficulty digesting certain types, particularly whey concentrate. And though some wheys are fortified with digestive enzymes, not all are, which can lead to discomfort and illness.

Thankfully, there is a low-cost, convenient and easily digested alternative - soy protein. Due to our increasingly health-aware society, soy is available in many forms at many retailers - whether it is soy milk, soy imitation meats, or soy isolate powder. In addition to providing a convenient way to add a little extra protein to one’s diet, soy protein has a number of benefits.

Research published in the September 2009 edition of the journal Nutrition points to one very impressive advantage - reducing cholesterol. As cholesterol is related to cardiovascular disease, which is the leading cause of death in the United States (accounting for one out of every 2.8 deaths), this is a very significant finding (1). The study was double-blinded, randomized and placebo controlled to ensure accuracy. For a period of 57 days, researchers supplied participants with either 40 grams of soy protein isolate or 40 grams of milk protein. At the conclusion of the study, the researchers found that the soy protein group had significantly lower levels of LDL (the "bad" cholesterol), as well as a lower ratio of LDL to HDL cholesterol when compared to the milk protein group (2). And the dosage of the soy was relatively small when compared with most athlete’s existing supplement regimens; the standard size scoop for most whey protein products is around 32 grams, meaning that it would take only one and one-third of an average whey serving to match the dosage in the study.

But that’s not the only study indicating that soy protein has advantages over milk-based proteins; one group of researchers found that those receiving a daily soy protein shake achieved a 14.7 sq. cm reduction in abdominal fat, while those taking an identical dose of casein protein saw a 22.9 sq. cm increase over the course of just three months (3).

So whether you’re lactose intolerant or not, soy protein has many benefits that dairy-based proteins such as whey and casein cannot provide.

SOURCES:

1. Cardiovascular Disease Statistics. American Heart Association.

2. Pipe, E.A., et al. Soy Protein Reduces Serum LDL Cholesterol and the LDL Cholesterol:HDL Cholesterol and Apolipoprotein B:Apolipoprotein A-I Ratios in Adults with Type 2 Diabetes. Nutrition, 2009; 139: 1700-1706

3. Sites, C.K., et al. Effect of a daily supplement of soy protein on body composition and insulin secretion in postmenopausal women. Fertility and Sterility, 2007; 88(6): 1609-1617.

With such a wide array of supplements available, one can feel overwhelmed when shopping in a brick and mortar store or even online. Glitzy ads, promotional posters and unbelievable advertisements bombard shoppers from every angle, distracting them from what they came to do - find a supplement that meets their needs.  To make matters worse, all of this intensive marketing efforts tend to drive up the cost of supplements unnecessarily.  For uninformed shoppers, this can be an even bigger problem, because if one operates under the "if it’s expensive, it must be good" mode of logic, he or she may end up spending hard-earned cash on a product that is mostly hype.

But don’t despair -there are plenty of value-priced supplements, often made by a wide variety of companies, including store brands, that pack a lot of benefits into a tiny price.  One such supplement is melatonin.  Unlike many of the other supplements you’ll find on store shelves, melatonin is natural - it is a hormone produced by the pineal gland and secreted at various levels throughout the day.  The highest levels are secreted at night, because darkness stimulates it.  Melatonin helps regulate sleep patterns and induces a restful night’s sleep with limited awakenings.  And while you’ll probably find melatonin marketed primarily as a sleep aid, it has other benefits as well.

One comprehensive double-blinded, placebo-controlled study set out to research the possible effects of melatonin on jet lag. Individuals aged 28 to 68 years, all of whom had upcoming intercontinental flights, were chosen to participate in the study.  The participants were given 5mg doses of melatonin three days before flight, during flight, and once a day for three days after arrival.  The results pointed to significant benefits - those taking melatonin felt less fatigued and jet lagged, took less time to establish a regular sleep pattern and returned to regular energy levels more than a day earlier than those in the control group (1).

But not all of melatonin’s uses are related to the sleep cycle. For example, another study indicated that melatonin had benefits for the immune system.  The researchers noted that benefits from the use of melatonin "seems promising in primary and secondary immunodeficiencies as well as in cancer immunotherapy" (2).

Perhaps the most significant benefits, at least from an athletic point of view, came from a study performed just this year.  Though there are countless benefits to be reaped from exercise, it can also place a strain on one’s body and in some cases result in cell damage. This is particularly troublesome when it affects cardiac tissues.  However, the use of melatonin either " totally or partially prevented" cardiac cell damage, leading the researchers to conclude that melatonin "protects against heart damage caused by acute exercise" (3).

So even though it may not be supported by fancy ads and promotions, a simple supplement such as melatonin can be well worth the money.

SOURCES:

1. Petrie, K., et al. Effect of melatonin on jet lag after long haul flights. British Medical Journal, 1989; 298:705-707.

2. Maestroni, GJM. The immunoneuroendocrine role of melatonin. Journal of Pineal Research, 2007; 14(1): 1-10.

3. Veneroso, C. Melatonin reduces cardiac inflammatory injury induced by acute exercise. Journal of Pineal Research, 2009; 47(2): 184-191.

It seems you can’t go anywhere without hearing about Nitric Oxide products - from NO-Xplode to NO Shotgun, Nitric Oxide activators are all the rage. But because so many of these products contain caffeine, citrulline malate, beta-alanine and a host of other ingredients, it’s hard to determine what effect the Nitric Oxide activators, such as L-Arginine, actually have. Because of this, some people get the impression that they don’t do anything on their own. But what does science have to say about it? Let’s dive into the research.

The first study examined the effects of L-Arginine supplementation on circulation and exercise capacity, but the supplement was administered for only one week. The dosage for each participant varied, as the researchers administered .5g of L-Arginine per each 10kg of body weight. Even over the short duration of the study, significant differences were observed. The first result of the one-week L-Arginine supplementation was the decrease in pulmonary arterial pressure by 5mmHg. Additionally, the researchers found that pulmonary vascular resistance decreased by 16 percent. In some participants, this decrease was even more significant; 10 patients experienced a 20 percent drop in pulmonary vascular resistance. This allows for easier blood flow through the body, enabling oxygen and nutrients to be delivered to working cells more efficiently.

The changes in arterial pressure and vascular resistance were not the only significant changes that resulted from the L-Arginine supplementation. Mean systemic arterial pressure dropped by 5mmHg as well. Additionally, there was an 11 percent average decrease in systemic vascular resistance. The researchers found that exercise capacity was affected by the L-Arginine supplementation through the study as well. The participants experienced an increase of 65ml/min in VO2 max (maximal oxygen consumption, a measure of aerobic capacity). Because of this, there was also a significant increase in peak workload - an average of 10 Watts (1).

Other studies have also indicated that L-Arginine supplementation has worthwhile benefits for fitness enthusiasts. The amino acid has been shown to boost protein synthesis as well as help heal wounds. L-Arginine supplementation has also been linked to enhanced responsiveness of the pituitary gland, the master gland of the endocrine system.

Lastly, researchers have observed that the combination of L-Arginine and exercise have synergistic effects. One study involved participants in four groups - one placebo, one participating in exercise, one supplementing with L-Arginine, and one exercising and supplementing with L-Arginine. While both the exercise-only and supplement-only groups did experience improvements in vasodilation over the four-week period, the group that exercised and used L-Arginine had the greatest results, with arterial diameter increasing by 12 percent (3).

Based on this research, it seems there are many benefits to be attained by saying "Yes" to NO supplements.

SOURCES:

1. Nagaya, Noritoshi, et al. Short-term Oral Administration of L-Arginine Improves Hemodynamics and Exercise Capacity in Patients with Precapillary Pulmonary Hypertension. American Journal of Respiratory and Critical Care Medicine, 2001; 163(4): 887-891.

2. Brown, Liz. Arginine and Exercise. Better Nutrition, 2000. 62(6): 30.

3. Hambrecht, R., et al. Correction of endothelial dysfunction in chronic heart failure: additional effects of exercise training and oral L-arginine supplementation. Journal of the American College of Cardiology, 2000; 35(3):706-713,

One particular supplement that many fitness or bodybuilding competitors - or even someone who is just looking to take their workout to the next level find themselves using is ephedrine, caffeine, or ephedra and caffeine paired together.

The primary benefits these supposedly offer are enhanced energy, increased metabolic rate, and decreased feelings of fatigue.  Before jumping onto any one of these supplement protocols though, it’s important to understand which will offer the primary benefits.

Recently researchers wanted to study the different effects of ingesting caffeine, ephedrine, or theri combination on muscular endurance.  The study was designed so that either caffeine (4 mg/kg), ephedra (0.8 mg/kg), a combination of both, or no supplement at all was taken in.

Ninety minutes later, the subjects were asked to perform 3 supersets consisting of a leg press (80% of 1 RM to exhaustion) followed by the bench press (70% of 1 RM to exhaustion) with two minutes of rest between each superset.

The results of the study indicated that trials that involved ephedrine ingestion caused significant increases in the mean number of reps completed for both exercises but only during the first superset. In addition to this, the systolic blood pressure reading before the exercise was completed was also significantly increased when the ephedra was taken in compared with the other two trials.

Therefore, from this study it was concluded that there was a greater magnitude of benefits when ephedrine was taken in with the caffeine than when caffeine was utilized alone. What’s more is that researchers found little difference between the ephedrine group and the ephedrine with caffeine group, indicating that caffeine may have very little impact on the benefits you are feeling.

Reference:
Bell, DG. (2003) Effects of ephedrine, caffeine, and their combination on muscular endurance. Med Sci Sports Exerc. Jun; 35(6):987-94.

This isn’t your grandfather’s form of cardio. Recently, high-intensity interval training has surged in popularity, freeing fitness enthusiasts from long hours on the treadmill. HIIT is highly efficient, boosting the metabolism into a calorie-burning frenzy and challenging the
cardiovascular system. As a result, all types of athletes, from bodybuilders to basketball players, have adopted high-intensity interval training as a means to minimize time spent in the gym while maximizing endurance performance and improvements in body composition.

Unfortunately, though, high-intensity interval training is not without downsides. HIIT can be hard on the joints and can also diminish the body’s stores of glycogen, phosphocreatine, and adenosine triphosphate (ATP). Because of this, HIIT cannot be performed for long periods of time - which is great for those trying to save time, but can be an issue for those who are trying to burn a lot of calories. But the lack of glycogen, phosphocreatine and ATP can also interfere with other athletic pursuits, such as weight lifting or sports. So is there any way to soften the blow?

According to recent research from the Journal of the International Society of Sports Nutrition, there is, and it’s as close as your nearest supplement store. What is this magical endurance aid? Beta-alanine. Beta-alanine is classified as a non-essential amino acid, and interestingly, is not believed to be used in the building of proteins. This amino acid is usually not ingested on its own unless it is supplemented; rather, the most common sources are the dipetides carnosine, anserine and balenine. While these are contained in fish, beef and chicken, the amount of beta-alanine from those sources is not sufficient to trigger the results of the following study (1).

In the study, forty-six college-aged men who had not taken supplements within the past six months participated in two three-week programs of high-intensity interval training and either placebo or beta-alanine supplementation. Fitness assessments were taken prior to the program to find a baseline, and also at the midpoint and end of the study.

Even after only the first three weeks, several significant changes were noted between the beta-alanine group and the placebo group. Those supplementing beta-alanine demonstrated longer time until exhaustion and improved maximal oxygen consumption (VO2 Max). Additionally, the increase in Total Work in the beta-alanine group was nearly double that of the placebo group. The supplement group also experienced positive changes in lean body mass, while the placebo group did not (2).

While high-intensity interval training can be helpful on its own, beta-alanine supplementation appears to increase the positive effects as well as improve work capacity, making your training more effective than ever before.

SOURCES:

1. Beta-Alanine. The Facts. http://www.betaalanine.info/

2. Smith, Abbie E., et al. Effects of [beta]-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. Journal of the International Society of Sports Nutrition, 2009; 6(5): 5

A recent study compared two creatine dosing protocols and looked at 24 hour urine excretion of creatine and methylamine. Subjects took 5 grams of creatine 4 times a day for five days and the other trial had subjects taking 1 gram 20 times a day. The more frequent lower dosing protocol showed significantly less creatine was excreted in the urine when compared to the higher dosing protocol.

While it’s likely unrealistic to dose 1g of creatine 20 times a day, this study does give important insight into lower more frequent dosing being the optimal method of creatine supplementation. One of the more recent findings of creatine supplementation is  we no longer need the loading(20gram) a day phase and can establish the same muscle creatine concentrations at 30 days, when using a much lower dose of 3 grams a day.  Since many of us our now are utilizing these much lower dosing strategies( 3-5g) a day, it would be interesting to see a study compare 5 grams a day, taken one time, or the same dose broken up into various doses and then look at urinary excretion.

It has been postulated that the CREAT transporter has limited capacity and ingesting large amounts of creatine at one time overwhelms its uptake ability, allowing much of the creatine to get metabolized and excreted in the urine. The other area of interest when looking at the reasons why smaller dosing may be more beneficial, is the faster downregulation of the CREAT transporters that the larger and less frequent doses of creatine may bring about compared to smaller more frequent dosing strategies.

Sale C, Harris RC, Florance J, Kumps A, Sanvura R, Poortmans JR.
Urinary creatine and methylamine excretion following 4 x 5 g . day(-1) or 20 x 1 g . day(-1) of creatine monohydrate for 5 days

By: ATHLETIC EDGE NUTRITION

Sometimes, it seems like the BCAAs - leucine, isoleucine, and valine - get all the attention in the world of sports nutrition. But is that really fair? While BCAAs do aid in recovery and prevent catabolism, other amino acids shouldn’t be forgotten. One in particular, carnitine, is just beginning to get more attention, as recent research has indicated that it has a variety of properties that would potentially be useful for strength and endurance athletes.

As an amino acid, carnitine plays a role in muscle-building, but also in transporting fatty acids through the body to areas where they can be used for energy. Additionally, carnitine aids in the process of fat oxidation, the conversion of fatty acids into fuel. And while your body can synthesize carnitine, the amount produced is often less than required for active individuals. In order to see whether increased amounts of carnitine could boost exercise performance, scientists provided the amino acid to subjects over the course of a resistance training program.

The program in the study consisted of both compound and isolation exercises for the lower and upper body. The individuals in the study were also asked to record their total calorie counts as well as protein, carbohydrate and fat intake to provide the most accurate data. Additionally, the study was double-blinded and placebo-controlled.

At the close of the study, there were significant differences between the carnitine and placebo groups. Those supplementing carnitine produced greater peak power, with improvements of up to 15.7 percent compared to the placebo group. In addition, the rate of decline in power was lower with the carnitine group, suggesting improvements in endurance.

The improvement in endurance was likely also related to the lower lactate levels found in the carnitine group - measurements taken post-exercise found that those taking the supplement had lactate levels up to 16.2 percent lower than the control group. As a result of these findings, the researchers concluded that carnitine supplementation "may significantly enhance anaerobic work capacity" in athletes.

While carnitine is present in red meat and dairy products, the quantities present in these foods may not be sufficient enough to stimulate the results found in this study, so a supplemental form of carnitine would be appropriate. Earlier studies have suggested that carnitine supplementation can also increase VO2 Max, increase muscle glycogen stores, and improve recovery from exercise. It is also believed to have potent effects for weight loss. So even if you haven’t heard bout carnitine, that doesn’t mean it isn’t worth hearing about.

SOURCE:

Jacobs, Patrick L., et al. Glycine propionyl-L-carnitine produces enhanced anaerobic work capacity with reduced lactate accumulation in resistance trained males. Journal of the International Society of Sports Nutrition, 2009; 6(9)