Supplements

It is believed that athletes use the leucine metabolite HMB to promote skeletal muscle mass to increase athletic performance. As an ergogenic aid, it is used by strength and power athletes, bodybuilders, and athletes in high performance sports. There is also evidence to suggest that HMB plays a role in specific physiological and biochemical variables in relation to metabolic demands during athletic competitions. Although not clearly understood, it has been demonstrated that leucine has anti-catabolic properties. This means that the…
When you mention L-arginine these days, NO products inevitably come to mind; but before its use as a nitric oxide precursor, arginine was thought of as the ultimate growth hormone secretagogue. Whether you buy into NO products or have previously bought into GH secretagogues, there is one role that arginine plays that should make anyone seriously consider using it on a regular basis. Arginine has powerful nutrient partitioning effects. Now, before we go any further, I must qualify my claims…
Protein supplements consumed after weight training promote protein synthesis by increasing the availability of amino acids in the blood. Protein from dairy foods (whey and casein) and from plants (soy) are digested at different rates and vary in the rate they increase key amino acids such as leucine. Leucine is particularly important because it turns on a biochemical pathway that makes muscles grow (mTOR pathway). A study showed that protein blend containing soy, whey and casein proteins was best for…
Coenzyme Q10 is a vitamin like chemical that exists as ubiquinone (oxidized coenzyme Q10) or ubiquinol (nonoxidized form). It is important in energy metabolism in the cells. Some athletes experience coenzyme Q10 depletion during training and might benefit from supplements. Scientisits from Germany found that daily supplementation of 300 milligrams of ubiquinol for six weeks increased power output on a stationary bike compared to a placebo. Separate studies from Turkey and Japan showed that CoQ10 increased peak power, average power…
Creatine monohydrate is a proven supplement for increasing muscle mass and strength. It has also been used to treat diseases that cause neuromuscular degeneration such as Lou Gehrig’s disease, arthritis and Parkinson’s disease. Creatine helps athletes recover from training and competition. A study from Taiwan showed that supplementing creatine for 15 days (12 grams per day) decreased chemical markers of protein breakdown and increased muscle glycogen levels. One possible problem was that creatine supplements increased markers of tendon breakdown. Creatine…
Testosterone is essential for increasing lean muscle mass, losing body fat, and increasing strength gains. In one of the leading studies on testosterone and body composition, researchers discovered that testosterone was associated with a dose dependent increase in leg press strength and muscle mass gains meaning that the changes in leg press strength and muscle mass were the highest for the groups that had higher testosterone levels decline with age. Exciting new research has just been released that shows that…
Consuming 50 grams of sugar (glucose) plus 20 grams of whey protein either at rest or following 45 minutes of cycling increased insulin levels more than sugar alone according to a study from the Griffith University School of Public Health in Australia. Compared to ingesting carbs alone, consuming protein with carbs, either at rest or after exercise, reduced the blood sugar response while increasing insulin. Insulin is a hormone released in response to increases in blood glucose and amino acids.…
Creatine monohydrate is an extremely popular sports supplement that increases strength and muscle mass. Creatine increases power output during high intensity sprints, and promotes endurance capacity by allowing athletes to exercise at a faster pace. The effectiveness of creatine decreases with the length of exercise. Some people respond to creatine better than others. Most people experience increased creatine storage and faster rates of adenosine triphosphate in skeletal muscle. Creatine also promotes muscle adaptations to training. Studies lasting up to several…
As you probably already know, most nitric oxide (NO) boosters use some form of the amino acid citrulline. Citrulline is converted to arginine in the body, which is then converted to NO. Citrulline is not only a powerful NO booster but it also delays fatigue and drives up energy levels. Citrulline also aids in the removal of ammonia from the body. In fact, clinical studies confirm that subjects taking citrulline malate experience less fatigue and have higher energy levels. What…
Is there anything whey proteins can’t do? Whey has been shown to boost nitric oxide (NO) amounts and blood flow to muscles. This aids energy levels for the workout, and recovery and growth after the workout is over. Whey has also been shown in a new study to boost tendon strength. Subjects completed 12 weeks of maximal knee extensor training with one leg doing eccentric contractions and the other doing concentric contractions. Twenty-two subjects were assigned to either a high…
Page 2 of 3