As many of those who are either at risk for diabetes or are concerned about the development of diabetes put themselves on a weight loss diet, many will have to utilize this calorie restriction intake for quite a lengthy period of time to get to their intended goal weight.

In addition to managing diabetes, long term calorie restriction has also been noted to be beneficial for increasing the lifespan so many individuals who do not even have a weight problem to start with are also adopting such a diet to hopefully enjoy those benefits.

Before doing so though, it’s important to bear in mind what long term calorie restriction does to insulin sensitivity.

In a study that was conducted out of the Division of Geriatrics and Nutritional Science and Center for Human Nutrition in Washington, researchers assed the effects of long-term calorie restriction on glucose tolerance and insulin sensitivity by measuring body composition, glucose and insulin responses to an oral glucose tolerance test, and serum adipokines in 28 volunteers who had been utilizing a calorie restricted diet for an average of 6.9 years (+/- 5.5).   The researchers also wanted to integrate the impact of exercise on the results of this study so they assessed those who were also performing endurance training while utilizing the calorie restriction (which is quite common again among those who are aiming to lose fat), with sedentary subjects eating the traditional western diet.

The results from the study indicated that those who were using the calorie restriction diets while exercising showed significant higher insulin sensitivity however also showed an exaggerated hyperglycaemic response to a glucose load.

What the take home message from this is then is that while calorie restriction is beneficial for losing weight and improving diabetes management from that sense, you need to be even more careful when do you have a higher carbohydrate meal because the impact on your blood glucose could be overly exaggerated compared to if you were not using a calorie restriction diet over the long term.

So keep this in mind.  Learning how your body responds to different diet protocols is important for not only feeling well but also managing disease conditions such as diabetes.

Holloszy, JO. (2009). Effect of long-term calorie restriction and endurance exercise on glucose tolerance, insulin action, and adipokine production.  Age (Dordr). Nov 11.

So if this concept of efficiency works in terms of training, shouldn’t it be applicable to supplementation as well?  In some cases, such as the use of Yohimbe, the answer is an emphatic "yes."  So what makes yohimbe efficient?  The fact that this one powerful supplement can have so many powerful effects that will help you reach your goals quicker than ever before.  But this isn’t some synthetic, so-called super-supplement.  Yohimbe is natural, derived from the bark of a tree.  Like many other plant-based compounds, Yohimbe has been shown in some studies to have antioxidant properties, meaning that it can help prevent against oxidative damage from free radicals.  This is particularly relevant to active individuals, as exercise does lead to increases in free radicals.

But that’s just the tip of the iceberg.  Research has also shown Yohimbe to be a powerful weapon in one’s fat loss arsenal, as it can "lower the respiratory quotient during and following exercise, thus promoting fat loss," but without excessive elevation of heart rate or blood pressure, unlike some other fat-burning products.  Scientific study has also indicated that Yohimbe may also have synergistic effects with other fat loss supplements and could improve the fat-burning response in resistant individuals, such as the elderly (1).

Futhermore, Yohimbe also acts as a vasodilator, or a compound that expands blood vessels.  This means it can reduce the likelihood of high blood pressure and improve the delivery of nutrients to working muscles, as well as facilitate easier removal of waste products, such as lactic acid.  As a result, you’ll be able to get more sets done in less time with improved recovery and power through HIIT sessions with relative ease.

And Yohimbe’s effects aren’t just limited to the gym; Yohimbe has also been shown to have potent effects on libido, and the vasodilating properties have been shown to improve sexual function (2).

As you can see, Yohimbe is a hard-working, efficient supplement, addressing a broad spectrum of physical demands and improving many aspects of one’s life.  So if you’re all about efficiency, why not add a supplement to your arsenal that will complement your efforts?

SOURCES:

1. McCarty, Mark F. Pre-exercise administration of yohimbine may enhance the efficacy of exercise training as a fat loss strategy by boosting lipolysis. Medical Hypothesis, 2002; 58(6): 491-495.

2. Hollander, Eric; McCarley, Allison. Yohimbine treatment of sexual side effects induced by serotonin reuptake blockers. Journal of Clinical Psychiatry, 1992; 53(6): 207-209.

For the average 150 pound person, this works out to a measly 45 to 55 grams per day.  They take that as their guide though because it’s backed by the ‘DRI’.

Recently a review was conducted by the research institute in Toronto in conjunction with the Food and Nutritional Sciences department of the University of Alberta to assess the validity of this information.

The researchers noted that traditionally the total protein requirements in adult humans were based using nitrogen balance using a single linear regression analysis.  These researchers however re-analyzed the existing nitrogen balance studies using a two-phase linear regression analysis instead and obtained from their findings a safe protein requirement of between 0.91 and 0.99 grams per kilogram per day.  

The researchers stated that the two-phase linear regression analysis is considered to be more appropriate of a measure when applies to humans and also developed an alternative method for assessing protein requirements by using the amino acid oxidation technique.

From this technique they arrived at safe reference intakes of 0.93 to 1.2 grams per kilogram per day, which as you can clearly see are much higher than the previous recommendations.

So from this we can conclude that before you set your protein intakes to the standard DRI, you may want to rethink that.  There is certainly no harm in bringing them higher and in almost all cases, you will see positive benefits from doing so. With the wide variety of protein-based supplements available today, there is no reason to not meet your protein requirements and maximize your ability to build lean muscle tissue.

Reference:
Ball, RO. Et al. (2009). Evidence that protein requirements have been significantly underestimated. Curr Opin Clin Nutr Metab Care. Oct 16.

Another reason for the fluctuations in the fitness world is the fact that even though many techniques and recommendations are considered to be "established," studies in this field are all relatively new. Intense scientific scrutiny of exercise science, physiology and supplementation are recent phenomena in the grand scheme of human history. So even if a substance or technique has "proven" effects, a newer study may emerge and offer completely different results. That doesn’t discount the earlier research, though; it just indicates how quickly the fitness world can evolve.

Of course, not every new study debunks an old one, and not every recommendation will be refuted at some point. Some new research confirms what is already known, adding an extra degree of legitimacy to supplement claims. And some studies may even find new, unexpected benefits and uses for nutrients and supplements. In some cases, this kind of research can take a supplement that was thought to be merely moderately useful and elevate it into a veritable "super-supplement" in many people’s minds. If the new uses of a supplement aren’t widely known, though, it effectively becomes a secret weapon for those in the know.

Take, for example, melatonin. Up until this year, melatonin was known solely as a superb sleep aid and calming agent. However, two major studies have indicated that isn’t all this supplement can do. The first study indicated that melatonin could be useful in gaining mass or leaning out, as taking melatonin before a cardiovascular training session increased growth hormone release (1). While GH is widely known to aid in anabolism, it also induces muscles to burn fat, making it effective in two fronts in the war against an average physique.

And if that’s not enough to make melatonin a staple in your regimen, consider this. Melatonin is a powerful antioxidant, and a study found that supplementation of melatonin led to a reduction in the aging of brain cells. Usually, the functioning of the mitochondria (energy production units) of cells decreases with age. However, melatonin supplementation helped to reduce the rate of degeneration (2).

As these studies show, melatonin is nothing short of a super supplement. With a diverse array of advantages, there’s really no reason not to be using it.

SOURCES:

1. Meeking, DR, et al. Exercise-induced GH secretion is enhanced by the oral ingestion of melatonin in healthy adult male subjects. European Journal of Endocrinology, 1999; 141(1): 22-26

2. Carretero, Miguel, et al. Long-term melatonin administration protects brain mitochondria from aging. Journal of Pineal Research, 2009; 47(2): 192-200

Before jumping strictly on the interval bandwagon however, you may want to consider a few of the benefits you’ll see from aerobic training as well.

Recently researchers from the University of Texas Medical Branch assessed what impact lower intensity cardio training had on the fatty acid utilization of trained and untrained men.

They recorded whole body lipid kinetics, looking at the rates of glycerol and free fatty acid appearance in the plasma as well as lipid oxidation through indirect calorimetery before, during, and after exercise was completed.

The results of the study indicated that the lipolytic response to 4 hours of exercise was similar in both trained and untrained men, however the mean triglyceride oxidation was greater during exercise in the trained subjects compared to the untrained group.

It was also seen that during recovery, glycerol and FFA Ra values were decreased more rapidly in trained men, showing that those who were already endurance trained show a greater reliance on fat as fuel during low-intensity exercise and also, their lipid kinetics return to baseline more rapidly in trained men than in untrained subjects.

From this research then we can conclude that endurance training does help the body get better at utilizing fatty acids as fuel and you will see enhanced glycogen sparing during lower intensity exercise, which can potentially come in helpful for those who are involved in both endurance and strength and power activity.

Reference:
Coyle, EF, Klein, S. & Wolfe, RR. (1994). Fat metabolism during low-intensity exercise in endurance-trained and untrained men.  Am J Physiology. Dec;267(6 Pt 1): E934-40.

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

But what about the during workout calorie burn?  Since fat loss does come down to how many calories you’re taking in on a daily basis versus how many calories you’re expending, it’s also important that you factor that into the equation.

For many years most people have been under the impression that you’ll burn far more calories during a cardio workout than a weight workout, which is many cases is true.  Intense cardio does tend to burn more calories minute per minute after the workout compared with weights due to the all the rest time that’s taken during a traditional weight lifting workout.

What many people fail to consider however is that weight lifting workouts can also cause you to expend more calories in the post-workout period than you otherwise would have, which is another significant factor in the game of fat loss.

But, with this point, not all weight lifting workouts are created equally.

Recently researchers published a study in the Journal of Strength and Conditioning Research that looked at the different effects of various strength training methods on post-exercise energy expenditure. What this particular study wanted to look at was whether the order that the exercises were performed had any impact on the overall post-exercise energy expenditure.

They had subjects either perform a circuit style strength training program or a pre-exhaustion style strength training program using seven different exercises where the loads varied between 50 and 55% of the total one rep max.

The oxygen uptake of the eight subjects was measured between the sessions to determine how many calories they were burning after each particular workout protocol.  They found that there was no significant difference in the EPOC levels or the post-exercise energy expenditure between the two methods of training.  

However the researchers also noted that in sessions where rest periods were very short between the sets the energy expenditure from those sessions very closely matched the workouts that were utilizing a higher percentage of one rep max, therefore providing indication of ways to boost your calorie burn depending on the nature of the workout you’re doing.

In conclusion then, if you are looking to maximize strength development, lifting with a higher percentage of your one rep max will be the best bet which does tend to produce a good post-calorie workout burn.  But if you aren’t looking to develop maximum strength and would prefer to utilize a slightly lighter weight, higher rep protocol, in order to get the same fat burning benefits from the former workout, you should really focus on reducing the total rest period that is used throughout the workout program.

So next workout, keep these points in mind.  Weight training workouts can be very effective for overall fat loss when performed correctly.

Reference:
Brentano, MA. Et al. (2009) Effects of Different Strength Training Methods on Post-Exercise Energetic Expenditure. Journal of Strength and Conditioning Research.  Oct. 22.

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

But, more and more research is also coming out about the type of intake that people are getting.  What’s now being talked about more than the straight health benefits this nutrient offers, is how important it is to be sure you’re taking in the correct proportions of Omega-3 and Omega-6 fatty acids.

A study recently published by the University of Iowa assessed this issue and found that most western diets contain a ratio of 20:1 Omega-6 to Omega-3 acids, while the optimal intake is closer to 1:1.

This is important to pay attention to because a very improper ratio of 3:6 fatty acids can actually set you up for an increase in disease rates, so you could essentially be doing more harm than good.

By educating yourself on the various sources of each individual fatty acid, you would stand a better chance at being sure you are getting an even level of each.  If you are currently taking your essential fatty acids in supplement form, then you would be well advised to have a close look at the specific fatty acid concentration of this to make sure it’s in line with where it needs to be.

Food sources of Omega-6 fatty acids include poultry, avocado, eggs, cereals, whole-grain breads, baked goods, nuts, flaxseed oil, and sunflower and safflower oil.

On the other hand, good sources of Omega-3 fatty acids include cold water fish like salmon, herring, mackerel, anchovies, and sardines, as well as flaxseed oil, walnuts, pecans, and hazelnuts.

So while you should definitely be taking steps to ensure you are getting your essential fatty acids, also make sure you’re getting the right level of each one.

Reference:
Wertz, PW. (2009). Essential fatty acids and dietary stress. Toxicology and Industrial Health. May-Jun;25(4-5):279-83.

Herda TJ, Beck TW, Ryan ED, Smith AE, Walter AA, Hartman MJ, Stout JR, Cramer JT.
Effects of creatine monohydrate and polyethylene glycosylated creatine supplementation on muscular strength, endurance, and power output.
J Strength Cond Res. 2009 May;23(3):818-26.

By:ATHLETIC EDGE NUTRITION

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

Often this means many lifestyle and exercise changes that will help your body better handle the carbohydrates you consume and work to prevent any excess weight gain.

Recently researchers out of the National institute of Diabetes and Digestive and Kidney Diseases looked at the effects of artificial sweeteners on glucose, insulin, and GLP-1 in humans.   GLP-1 is the glucagons-like peptide that is known for its role in increasing insulin secretion from the pancreas when glucose is present while also decreasing glucagons secretion, as well as increasing overall insulin sensitivity.  These factors related to this peptide make it quite significant for those trying to manage their blood sugar levels regularly.

The researchers had twenty two healthy individuals undergo two 75 gram oral glucose tolerance tests while measurements were taken of glucose, insulin, and GLP-1 at various intervals for 180 minutes following glucose ingestion.  

In addition to this, ten minutes before the subjects received the glucose load, they also were instructed to either consume 240 ml of diet soda or a carbonated water beverage.

After the results were in, it was indicated that those who consumed the diet soda had higher levels of GLP-1 release, making this a significant finding for diabetes control.

From this study we can conclude that diabetics in particular should watch the amount of artificial sweeteners they are consuming, especially if they are going to be taking in more carbohydrates in a particular meal as it may cause additional effects on their blood sugar levels.

If they are unaware of how their body reacts to this it will make it more difficult to cope and manage the condition.

Reference:

Brown, RJ., Rother, KI. & Walter, M. (2009). Ingestion of Diet Soda before a Glucose Load Augments GLP-1 Secretion. National institute of Diabetes and Digestive and Kidney Diseases. Oct 6.