Nutrition

Caffeine is an effective supplement for promoting weight loss when accompanied by an endurance exercise program. A study from the Clinical Medical Technology Central Laboratory in Thailand found that drinking coffee before intense endurance exercise improved exercise capacity and increased fat use. Researchers measured fat use indirectly using oxygen consumption and carbon dioxide production. This was a small study that used indirect methods, but the results reinforced the contribution of caffeine to weight loss. (Nutrition and Metabolic Insights, 4: 65-72,…
Green coffee bean extract (GCBE) combined with healthy weight loss strategy is an effective way to lose abdominal fat according to a review of literature by Melissa Quick from Beth Israel Medical Center in New York. Small research studies found that GCBE promotes weight loss and reduces body mass index the proportion of weight to height. Active chemicals in GCBE include caffeine and chlorogenic acid, which promotes blood sugar metabolism and prevents fat accumulation. So far, none of the studies…
DHEA is a hormone produced in the adrenal glands that is metabolized to testosterone. It is a popular supplement in aging adults used to increase sex drive and sexual performance and boost muscle mass. High intensity interval training (HIIT, repeated bouts of high intensity exercise followed by short rest intervals) increases fitness rapidly but suppresses testosterone, which could increase the susceptibility to overtraining. Taiwanese scientists found that consuming DHEA (50mg) the night before a HIIT workout prevented decreases in testosterone…
Coconut water is a great source of easily digested carbs and has fewer calories and more potassium than most sports drinks, making it an ideal intra-workout beverage. That extra potassium (equal to what a banana has) is just what a hard training guy needs, says Cynthia Sass, R.D., a sports nutrition consultant for the New York Rangers and Tampa Bay Rays: “Potassium is needed for proper muscle contractions and for preventing muscle cramps.” Another part of the coconut that’s great…
The amino acid leucine is an important nutrient that promotes protein synthesis. Leucine activates the mTOR pathway, which triggers muscle growth and serves as a building block for muscle protein synthesis. A study from Hubei University of Chinese Medicine in Wuhan City, China found that leucine supplements increased bodyweight and improved blood sugar regulation in rats consuming high fat diets for 24 weeks. In humans, supplementing four grams of leucine per day stimulated the mTOR pathway and increases muscle protein…
Nitrates, such as beetroot juice and sodium nitrate, improve endurance, according to a meta-analysis by researchers from the University of Sydney in Australia. The study pooled the results of 17 studies that administered nitrates for one to 15 days. Nitrates had a small but significant effect on endurance performance. Beetroot juice contains nitrate that the blood vessels use to produce nitric oxide, a critical chemical that promotes blood flow, improves sexual performance and enhances energy levels. The capacity of the…
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