article - The Truth About Supplements

[Manfred_Man]

from Men's Health

The Truth About Supplements
Use them right, and you'll reach your goals without risking your health. Here are eight we like--and five we don't.
by Rehan Jalali

I study and write about supplements for a living, so I'm a combination of a professional skeptic and a personal enthusiast. I won't touch something unless I have good reason to think it will work. But I'll use every supplement I think will help me reach my goals with no health risks.

If you've never taken supplements before, they can seem intimidating--like you're involving yourself in a giant science experiment. And you quickly realize that most of the information available on supplements is provided by the supplement companies themselves. But there's plenty of research backing up the fact that the right supplements not only help your body build muscle, but also help you recover from tough workouts.

I've listed them here in order of importance, so if you only have the budget for a few of them, start at the top and work your way down. (The protein supplements--which I consider an absolute necessity for building muscle safely and quickly--are discussed in Step 4 of the main article.) I've also included some supplements I don't like--based on research and my own experience.


THUMBS UP:

Multivitamin/Multimineral Formula
This is an important--and often overlooked--safety net for health-conscious muscle-builders.

Recommendation: Mega Men by GNC; it has all the usual vitamins and minerals, plus saw palmetto for a healthier prostate and even garlic for your heart.

Take it: With the first meal of the day.


Creatine
No news here--research has shown consistently that creatine boosts muscle mass and strength. I stopped taking creatine the final 4 weeks because it's hard to get really lean while using it.

Recommendation: TRAC from MHP.

Take it: Right after workouts and first thing in the morning on nontraining days.


L-Glutamine
This is the most abundant amino acid in muscle tissue, and it can be up to 40 percent depleted after a hard workout. Try not to consume too much salt with your glutamine; it can compromise your results.

Recommendation: Glutamine Peptide by Sports Science Research.

Take it: I used 15 grams (g) daily (10 g after a workout, and 5 g before bed).


Natural Hormone Modifiers
Now we're getting into some more esoteric territory. Supplements that help boost testosterone and growth hormone (GH)--your body's two most potent muscle-building hormones--should, in theory, promote muscle growth. I used three different types.

To boost testosterone: I used a product called Acetabolan II by MuscleTech. I took the recommended dose 30 minutes before bedtime each night.

To boost growth hormone: I used Alpha GPC from Chemi Nutraceutical, split into two doses: 300 milligrams (mg) an hour before training, and 200 mg before bedtime.

To limit cortisol: An important part of building muscle is preventing muscle breakdown. Cortisol is the most potent muscle-breaker in your body, and the harder you train, the more you generate. I used two products for this: L-Arginine powder from NOW Foods (30 minutes before bedtime) and Cort-Bloc from Muscle-Link (400 mg twice a day--after training and 30 minutes before bedtime).


Vitamins C and E
These antioxidants serve two purposes: to speed up recovery from exercise by limiting postworkout inflammation, and to limit the damage that chemicals called free radicals can inflict on your exercising body.

Take it: Because some research has shown that your body can only absorb about 250 mg of vitamin C at a time, I took that amount five times daily. I also took 400 IU of vitamin E twice daily--an hour before training and with dinner.


THUMBS DOWN:

Liquid Creatine
Its marketers claim this ready-to-drink product is absorbed better and more effectively than regular creatine.

Reality check: One of the biggest shams in supplement history. There are no published, peer-reviewed studies in any reputable journals showing this product is more effective than plain creatine powder. In fact, a study presented at the 2003 Experimental Biology Meeting showed that while creatine powder increased creatine levels in muscles by about 30 percent, liquid creatine was totally ineffective, equivalent in performance to the placebo.


Chitosan
This fiber, naturally extracted from shellfish, is touted as a "fat trapper"--it claims to block fat absorption by binding to and getting rid of fat in the digestive system.

Reality check: A study published last year in Obesity Research concluded that "the fat-trapping claims associated with chitosan are unsubstantiated." Another published study from the University of California-Davis showed that chitosan didn't block fat absorption in males. To be fair, I did run across one international study showing weight loss with chitosan. However, it may cause gastric disturbances in some people and may block the absorption of fat-soluble vitamins like vitamins A, D, E, and K.


L-Carnitine

Supplements that feature this amino acid promise weight loss and improved energy.

Reality check: Although some research does confirm its benefits for fat oxidation, there are just too many studies out there showing it does not work. An Australian study published in 2000 showed that taking 2 g of L-carnitine twice daily for 8 weeks did not alter fat mass or total body mass in overweight women. A Swiss study showed that L-carnitine had no effect on metabolism and didn't improve exercise performance. A study published in Sports Medicine concluded simply that there is no scientific basis to recommend L-carnitine supplements to improve exercise performance.


Pyruvate
A natural compound that marketers claim will stimulate your metabolism.

Reality check: Pyruvate does have a few studies showing it works. But these studies, tracking pyruvate's effect on fat and weight loss, used a whopping 22 to 44 g of pyruvate daily--a dose that would wreak havoc on your wallet and your stomach. Most pyruvate products only contain 500 to 750 mg per capsule, so you'd need to down about 50 a day to keep up.


Ribose
This pentose sugar, naturally found in the body, plays a role in energy production and is being marketed as an exercise performance enhancer.

Reality check: Ribose was said to be the next creatine. Unfortunately, research squashed that idea. Although ribose may have some cardiovascular and heart effects, it certainly didn't show much in terms of physical performance in three well-conducted published studies. Rehan Jalali is a sports nutritionist and president of The Supplement Research Foundation (www.tsrf.com).

[Manfred_Man]

The Top 10 Supplements for Men
Your drugstore carries thousands of bottles of colored pills. These are the ones you actually need
by Elizabeth Ward

The greatest moment in the history of supplements came on September 1, 1998. That's when a sportswriter challenged Sammy Sosa on how he could compete with the androstenedione-assisted Mark McGwire. In reply, Sosa uncorked a shocker: He owed it all -- wink -- to Flintstones vitamins. Coincidence or not, after Sosa bunny-hopped and blew a kiss to the pill makers, the market soared, with $17 billion in sales in 2000.

So that you spend your share wisely, we asked shrewd judges of vitamin talent to name a supplement all-star team for men. Judge your strengths and weaknesses, and pencil in a lineup that will work for you.


BORON TO PROTECT YOUR PROSTATE
Men with the highest boron intakes are 65 percent less likely to develop prostate cancer than men with lower levels, studies show. American men have one of the lowest boron intakes in the world.

How much? 3 milligrams (mg) a day. It doesn't just fight cancer: USDA researchers found that this is the best dosage to improve memory and concentration.

Tip: It's not in every store, but GNC carries it. If you can't find it, eat raisins and almonds.


CALCIUM TO LOSE WEIGHT AND STRENGTHEN BONES
Most men don't get the recommended 1,000 mg of calcium a day (a cup of milk has 300). Men with the highest calcium intakes weigh less on average than men consuming less calcium.

How much? Aim for 1,200 mg calcium citrate -- half in the morning, half at night, to maximize absorption. Avoid coral calcium, which can be full of impurities.

Tip: If you already eat three servings of dairy a day, you won't need the excess calcium. There's a risk you may exceed the maximum intake of 2,500 mg.


CHROMIUM TO WARD OFF DIABETES
You may know it as a muscle-building supplement, but if you're overweight or diabetes runs in your family, "taking chromium is one of the best things you can do to help keep insulin levels where they belong," says Richard Anderson, Ph.D., a researcher with the USDA. Chromium improves the body's sensitivity to insulin, making it easier to keep blood-sugar levels under control.

How much? 35 micrograms (mcg) a day. Check the label for "chromium picolinate," the form that studies have found to be the most effective.

Tip: If you already are diabetic, ask your doctor if you should take 200 mcg, Anderson says.


COENZYME Q10 TO BOOST ENERGY
Your body produces coenzyme Q10; it helps cells manage your body's energy supply. But as you get older, production decreases. The only way to get back up to youthful levels is by taking a supplement. Recent studies suggest that coenzyme Q10 may fight cancer, Parkinson's disease, and Huntington's disease, and may thin the blood to help prevent heart disease. Q10 is also packed with free-radical-fighting antioxidants, which can slow the signs of aging.

How much? Researchers recommend 100 mg a day. You won't find Q10 in a multivitamin or get any useful quantity from food.

Tip: If you're taking statins, which can reduce Q10, consider upping your intake to 200 mg.


CREATINE TO BOOST MUSCLE AND MEMORY
Researchers at the Medical College of Wisconsin found that men taking creatine for just 2 to 3 months increased their maximum bench presses by an average of 15 pounds and their squats by 21 pounds. Australian researchers say memory and intelligence test scores improved after just 6 weeks of creatine use.

How much? 5 grams (g) a day, mixed with whey in a protein shake for maximum benefit.

Tip: Some men don't respond to creatine by itself. Mixing it with large amounts of sugar can help turn nonresponders into responders.


FOLIC ACID TO CUT ALZHEIMER'S RISK
Folic acid helps prevent clogged arteries and improves bloodflow to the brain by keeping down levels of homocysteine, an amino acid that increases your risk of blood clots. High homocysteine levels are associated with early warning signs of Alzheimer's, such as dementia and memory loss. Researchers in Sweden found that Alzheimer's patients are more likely to have folic acid deficiencies.

How much? 500 mcg a day, which could help lower homocysteine levels by 18 percent or more. Food sources include citrus fruit, beans, and fortified breads and cereals.

Tip: Certain heartburn medications, such as Tagamet, can deplete levels of folic acid.


GLUCOSAMINE TO GREASE YOUR JOINTS
You don't have the same amount of cartilage in your joints that you had at 19 -- maybe you've noticed. To reverse the damage and actually rebuild cartilage, take glucosamine, made from the shells of crabs and lobsters. In a 3-year study of 200 people with joint problems published in the Lancet, glucosamine reduced joint pain and stiffness by up to 25 percent and helped prevent the progression of osteoarthritis in the knees. The British Journal of Sports Medicine says that 88 percent of people with joint problems reported less pain after 12 weeks of treatment.

How much? 1,500 mg a day. Brands that combine glucosamine with chondroitin are fine.

Tip: Rubbing a cream made with glucosamine on a sore joint may relieve pain, according to an Australian study.


OMEGA-3S TO PROTECT YOUR HEART
Omega-3 fatty acids keep blood pressure and triglyceride levels low and the heart beating regularly. They make blood slicker, reducing the risk of clots and blocked arteries. Studies show that men with the highest omega-3 levels have the lowest risk of dying of heart disease.

How much? For healthy guys, 1,000 mg a day. Those with heart problems may need 2,000 to 4,000 mg. But check with your doctor -- too much can increase your risk of catching a cold.

Tip: Our favorite is Omega Brite, an especially pure brand that comes in 500-mg gelcaps, so you're not popping pills all day. Take omega-3s with meals so you don't burp up a fish scent.


SELENIUM TO FIGHT OFF CANCER
"No other single nutrient appears to prevent cancer more effectively than selenium," says Gerald F. Combs, Ph.D., director of the USDA's Grand Forks Human Nutrition Research Center. It basically forces cancer cells to self-destruct. Combs's studies have linked increased selenium consumption to a decreased risk of cancers of the prostate, colon, and lungs, among others.

How much? 200 mcg a day -- more when you're sick. Research on mice, done at the University of North Carolina, suggests that low levels of selenium may make it easier for viruses to mutate, worsening symptoms of the flu.

Tip: Nature's selenium supplement is the Brazil nut, which has 100 mcg per nut.


VITAMIN E TO SLOW THE EFFECTS OF AGING
This is one of the most potent antioxidants. "Vitamin E may help reduce the risk of certain eye diseases, heart disease, cancer, even Alzheimer's disease," says Jeffrey Blumberg, Ph.D., a professor of nutrition at Tufts University. Bonus: Studies show it also reduces muscle damage after exercise.

How much? Up to 400 international units (IU) a day, since most people get just a fraction of that from their diets. (A typical multivitamin has 45 IU.) You can also increase your intake by eating more nuts and oils.

Tip: Buy natural vitamin E (d-alpha tocopherol) rather than synthetic (dl-alpha tocopherol), which is harder for the body to put to use.


Looking for a good multivitamin? Swallow one of these

You still need to take a multivitamin. It's one of the best ways to reduce your risk of a number of ills, including heart disease, stroke, and diabetes. Our favorite? Centrum Silver, which contains 100 percent of your recommended intake of 16 core nutrients, along with additional doses of 15 other disease fighters--such as lycopene, lutein, and selenium. (Ignore the "for adults 50+" on the label--it's great for men of all ages.)

An added bonus: Unlike other multis, Centrum Silver is free of iron--a mineral that can increase some men's risk of heart disease and Parkinson's disease. Our backup choice, One A Day Men's Health Formula, comes close, with higher doses of some of the basics but without a few of the extras in Centrum Silver.

[Bled_man]

Another great post Manfred!! I need to start taking some of these, but I don't know if I will remember to take that many pills a day . Maybe I need ginko biloba then . Thanks!

[Manfred_Man]

just tie a string around each finger & toe, and then if you don't have enough places to tie any more string, then you're definitely taking too many!

btw, don't tie a string there...

[Manfred_Man]

Sport's Supplements: Cut the CRAP! - Part I
by Andrew Natale

For many, many years, I have been in or on the sidelines of the “Vitamin and Supplement” industry. I have literally seen “the Wheel” reinvented, reformulated, repackage more times than I care to remember.

The purpose of this article is to inform the reader which supplements work the best, in what order one obtains benefit from them, and which should be avoided. This is this author’s opinion only, and should be treated as such.

That said, not a day goes by when someone doesn’t come into my store asking for a pill “to grow muscles!” Or better yet, do you have that “new stuff” in the magazines that says you will “gain 20 pounds of muscle”...GUARANTEED! So STOP reading, STOP being prey for advertisers, and START using common sense and making gains!

Lastly, before we get started, let me say that supplements are just that. There is no substitute for sound nutrition. We use the 80/20 rule, 20% works, 80% is a waste of money. There are many supps that do provide enormous benefits, but there is also a ton of crap. Let’s CUT THE CRAP!

What works: The good guys!

Now just because something works, doesn’t mean it is good for you... we will be getting to that shortly.

Protein: NOT weight gainers, mass builders, MRPs, but good old simple protein. It doesn’t have to be “top of the line” either, just clean and free of sugars and ca-ca. If you want a weight gainer, a mass builder, a post W/O shake... protein is your foundation. You can add back calories, carbs, and fats, but in many of today’s products you can not take them away! An example would be most mass market weight gainers. Some have excellent protein sources, but they follow on the label right after fructose and maltodextrin. You’d be so far ahead of those products to take your protein powder and add, peanut butter, fruit, flax oil, cream or whole milk (individualistic), etc and make your own, w/o all of the SUGARS.

Note: The so-called Nighttime proteins are nothing more than casein. You can achieve the same thing with milk, calcium casseinate...even the addition of fat and fiber to a “fast burning” anabolic protein such as whey, will make it digest slower and become anti-catabolic. The science behind “nighttime” proteins is based upon the amino L-leucine which stays in your system for 7 hours as opposed to 3-4 hours with the other aminos.

Creatine: Once you have been lifting 12 weeks or more... and your connective tissue is up to speed (to avoid injury from rapid strength increases). Creatine is the single most ergonomic aid next to protein. While it occurs naturally in meat and fish, supplementation with creatine allows for phenomenal progress, both in lean body mass and strength. There are no studies, or supported incidents of cancer, fat deposits on the liver or kidney damage. Even the occurrence of calf and hamstring cramping of elite athletes in hot humid weather has been dispelled as “normally occurring, even in those NOT on creatine.” Poor grades of creatine, with chemical by-product residue, will cause the traditional gastro-intestinal upset.

Glutamine: We only suggest glutamine to enhance recovery. If you are excessively sore, tired, and are unable to train several days in a row, glutamine can change your world! On top of the cell volumizing, anti-inflammatory effects, glutamine can also help repair and soothe “gut problems” and reduce sugar cravings.

Antioxidants or Multi-Vitamins: When we exercise, we create additional “oxidative free-radical damage.” I can’t stress the importance of additional vitamins, especially the antioxidants Vitamins C and E. While we derive many of our vitamins and minerals from our food, hard training athletes invariably benefit from supplementation. It is visible not only in increase recovery ability, but also in the athlete’s capability to push the envelope day after day, without compromising their immune system.

Note: ALA, alpha lipoic acid, enhances antioxidant uptake and increases insulin sensitivity, definitely a supplement to consider.

These are the “essentials”, there are many more, but those are the basics. I could elaborate on Chromium, CLA, Liver tabs, Aminos, etc, at another time. If this article were titled “Keep it Simple”, we would stop here. There is a short list of things that work but are not cost effective (such as ZMA, CoQ10, and HMB). Also there are supps that prevent or reverse certain conditions associated with training (such as Glucosamine Sulfate, MSM, EFAs, arnica and more), but are not within the scope of this brief article.

[Manfred_Man]

Sport's Supplements: Cut the CRAP! - Part II
by Andrew Natale

In part one we examined certain Supplements we consider a Bodybuilder’s best friend... Protein, creatine, glutamine and anti-oxidants.

Now, here in Part 2, we will look at several groups of supplements that work, as in they are effective, but carry a cost and we are not talking about money. Please don’t read me wrong, these supplements pay my rent many times over and are made by many reputable companies, yet day in and day out, I see the negative results of these products. The views here are this author’s only.

Prohormones: Yes, they work! They work so well, in fact, that they’re banned by most competitive bodybuilding associations the IOC, USOC, NCAA, AAU, and most professional athletics. Basically a prohormone, in this sense, is a precursor to testosterone. Your body converts these with enzymes that you possess in the liver into steroidal hormones with various half lives. We have used them beneficially in older men as hormone replacement therapy (HRT). In other “older” men when there have been pronounced androgenic and anabolic effects from the prohormone, we have helped their health care professionals diagnose hypogonadism. Prohormones have been useful in these situations.

However, in younger men we have frequently seen negative side effects with the usage of prohormones. Examples of this range from young men failing to achieve full erection within weeks of prohormone use, to one of our clientele being referred from doctor to doctor, finally being diagnosed by an endocrinologist as permanently hypogonadal at the age of 27.

Let’s think about the common-sense mechanism here. The body is receiving exogenous (outside) replacement of a hormone that the body usually produces endogenously (inside). It no longer has to produce it’s own testosterone, there exists the potential for testicular shrinkage as the Leydig cells in the testes no longer need to be stimulated by LH (luteinzing hormone) for normal testosterone output. Additionally, this exogenous testosterone converts to the metabolites DHT or estrogens, both having a plethora of side effects beyond the scope of this article.

The point we’re trying to make here is that, for some individuals using an actual steroidal compound or a prohormone, the risks and side effects can be the same. While 99 times out of 100, we rarely see negative side effects of prohormones, and normally a person’s own hormonal system switches back on after a “cycle,” are these worth the risk?

Thermogenics: Thermogenics are a catch-all phrase for products that elevate body temperature. An elevation of body temperature leads to a higher metabolic rate, and therefore, more calories are burned. We are using it here to mean the common, everyday E/C/A (ephedrine/caffeine/aspirin) stacks. While the mechanisms of such products are beyond the scope of this article, they are commonly used for energy prior to a workout or during the day, increasing one’s metabolism to accelerate fat loss, and, unfortunately, for the simple fact that many individuals have developed a psychological and physiological dependence and cannot function adequately without them.

Having greater energy for a workout is perhaps the only viable use of the E/C/A stack. This can actually be accomplished by ephedrine (ephedra alkaloids), caffeine, or even green tea in place of the whole stack. If the use is infrequent and a person does not develop a tolerance, E/C/A stacks are beneficial in the stress/adaptation process and overcoming plateaus in weight-lifting.

The downside, however, is continued use or abuse. Common sense dictates that the body, being an intelligent organism, if chemically revved up to 110% for 4 - 6 hours, will, in turn, compensate at 90% for an equal amount of time. The net effect to many people’s surprise, is zero--especially for people seeking fat loss. However, body weight loss can occur in many due to the appetite suppression characteristics of these products.

The unseen danger that we see on a daily basis in our business is the downward spiral that many individuals incur on these products. Not only do they feel lifeless and non-energetic without them, but hair loss, anxiety, depression and gauntness develop in many individuals. One needs to recognize that ephedra, ephedra alkaloids, and ephedrine are precursors to amphetamines and methamphetamines. All of these products, when overused or abused, severely tax the central nervous system and adrenal function. It is now recognized that a form of chronic fatigue, called “Adrenal Burnout Syndrome,” can partially be attributed to the overuse of stimulants.

Thyroid Enhancers: This is a rather narrow group of products with a single purpose: to enhance or elevate thyroid function. The simple theory here is to boost the metabolism. Such products include diiodothyronine; and the synonamous TRIAX, TRIAC, tricana, triacol, all forms of triiodotheyroacetic acid. There are four basic thyroid hormones. T3 is derived from T4 (thyroxine), and T2 (diiodothyronine) is derived from T3. T4 is formed by the release of TSH (thyroid stimulating hormone), which is produced by the anterior pituitary.

Now we are back in the same position as with prohormones. Add external, or exogenous replacement anywhere in the pathway, and the body’s own production of these hormones can be compromised. It is a well-known fact that many individuals taking these products and pharmaceutical versions of thyroid replacement can deter the thyroid’s normal functioning. This then can severely interfere with the body’s metabolism, and the individual might incur a tremendous amount of lipogenesis (fat accumulation) upon cessation of usage. Again we ask, is it worth it?

Other: Just a quick mention here on one very dangerous supplement Usnic acid or sodium usinate has NO practical application for the “Natural Bodybuilder.” It’s standard usage is to simulate a drug called 2,4 Dinitrophenol, a common ingredient in bug poison. DNP is what’s known as a classic uncoupler of oxidative phosphorylation, The body uses a lot of energy in converting ADP to ATP. Normally, the process is about 60 percent efficient, and the energy that’s not converted is wasted as heat, in this case body heat. DNP makes the process only 40 percent efficient by uncoupling the high energy phosphate from the ATP and turning the ATP into ADP, while the energy from the uncoupling is dissipated as body heat. Unfortunately the effective dose is very close to the “lethal” dose, with the individual literally cooking from the inside out. While usnic acid is not DNP, it is, hepatoxic, and also not worth the risks!

We have covered the good supps, the ones every Bodybuilder benefits from, and now, the more questionable supplements - those that work, but at a cost to the body.

[Manfred_Man]

Sport's Supplements: Cut the CRAP! - Part III
by Andrew Natale

In Part I we examined certain Supplements we consider a Bodybuilder's best friend......Protein, creatine, glutamine and anti-oxidants.
Part II examined several groups of supplements that work, as in they are effective, but carry a cost and we are not talking about money.

Now, here in Part III, we look at "Pure Crap", save your money! These are only this author's opinions, I sell many of the supplements mentioned, always informing the customer, but often time losing to the "power of Advertising!" We have had many discussions with the companies themselves, their distributors, scientists, research departments, etc, only to conclude the consumers attention and dollar rule the marketing decision, not the quality of the product. The result is too much crap!

Liquid Creatine: After lengthy conversations with SKW Laboratories (Creapure), we were assured that creatine can only be stabilized in oil, and if there were a way to make a "liquid creatine", SKW would be leading the way. Creatine breaks down into it's component amino acids (arginine, glycine, methionine) within two hours of being placed in liquid. Next came the independent third party lab assays all saying there was NO CREATINE in the products. Finally we called the companies involved, they explained "We have changed the molecule, so you can not test for it." Unbelievable BS!

The recent "Class Action Suit" against this product hasn't detoured sales either. Please look at a bottle. The leading product claims 75 grams of creatine in their product. You can't even fit 75 grams in the little bottle, let alone find the residue of the so called semi-dissolved creatine. It kills me when I sell bottle after bottle of it and the person says, "I love this, I don't get any of the side effects I do when I use powdered Creatine". I reply, "That's because there is NO creatine in it!" They buy it anyway.

Growth Hormone, Sprays, Analogs, Prologues: More hype and advertising goes into these products than you can imagine. The only people getting any results from these products are the ones selling them. Strange how those buying them never get any results. The truth is, if it's not prescription GH, a certain combination of 191 amino acids, refrigerated immediately once it is reconstituted, then it is bunk!

Exceptions would be that there is some weak scientific evidence that homeopathic GH preparations, and some amino acid combinations produce an "infinitesimal" release of GH within ones body. If you want more GH, sleep deeper (REM stage 3 and 4 sleep aid in the body's GH production)

5-methyl-7-methoxy-isoflavone, aka Methoxy-isoflavone, or Methoxy: Once thought of as both an anabolic and anti-catabolic isoflavone, it was recommended by a nationally renowned trainer that dosages be increased to well over a gram a day in order to experience results. We called the manufacturer on a leading product, named after the "key ingredient", when we traced that ingredient down on the contents list as occurring right between the 125 mgs of calcium and 100 mgs of sodium. What a joke.....you'd need 10 servings of the product to theoretically get anywhere...and their explanation...."Well our research shows......." Having sold quite a bit of this product, I can tell you my research shows "No Effects" even at 2 grams a day. Not to say that it doesn't work for some, just that it doesn't work for most!

Ecdysterone, Plant Sterols, Sasprilla, Frac, Dibencozide, Gamma-Oryzanol, Colostrum, Inosine, Ipriflavone, Wild Yam, and the list goes on and on! It's not that all of the these products "don't work at all", some have other uses. It's that they are simply not worth investing in.

Day after day, trainees come to me looking for that "Magic Pill", there are no shortcuts to hard work, good nutrition, and proper recovery. With supplements, nobody has reinvented the wheel, they have simply repackaged it, hyped it up, and now charge an arm and a leg for it! Invest in supplements that are safe, and proven to work, and give you good return for your investment. Save the rest of your money, don't buy the highly advertised "crap"

[[b]L[i]N[g]]

Thanks for the thread! I was a newbie with working out, then I stopped. Now I need to lose my gut and gain some muscle mass.

[Ineffable]

That was a nice well thought-out post. I do not agree with half of what you wrote, but it was done in an intelligent manner. I am not going to go over everything that I disagree with, but I will hit on a few areas.

"Protein: NOT weight gainers, mass builders, MRPs, but good old simple protein. It doesn’t have to be “top of the line” either, just clean and free of sugars and ca-ca."

You did not define "good old simple protein". There are a lot of factors that go into a "good protein"... brand, type of protein, protein grams per serving size, free-form-amino-acids, etc...

As far as what supplements are most important to an individual, it would depend on the persons goals and life style.

For athletes, strength and muscle gains, the supplements I instruct people to take, in no specific order are...

A good Whey Isolate (AST VP2 *****)

Multi-Vitamin

Beverly Muscle Provider (for post workout nutrition). Recent studies prove that taking in a post workout meal of protein and complex carbohydrates WITHIN 5-minutes after training will build muscle and strength almost 2% faster than those who wait a couple of hours. Muscle Provider would be my number one choice for this.

Creatine - The choice is highly subjective but IMHO it should be taken about one-hour prior to a workout if it is a powder.

Lastly, the top of the line, often forgot about, as essential as a supplement comes for athletes and bodybuilders...

Ultra-40 Desiccated Liver Tablets
http://www.amazonsupplements.com/des...eme-liver.html

[Manfred_Man]

Originally Posted by Ineffable

That was a nice well thought-out post. I do not agree with half of what you wrote, but it was done in an intelligent manner.

i didn't write these articles. the author of some of these articles is andrew natale.

however, i do agree that the types, amounts, frequency of supplement(s) taken is dependent upon the individual's goals (long-term and short-term), objectives, diet, training regimen, lifestyle and overall health.

it's true to some degree that you get what you pay for. yet, with that said, buying from a big name company may also be about paying for a name, or because of an endorsement, without actually paying for the quality and/or quantity of a product.

[Manfred_Man]

Whey Protein

Description:
Whey is one of the proteins found in milk (the other is casein). Whey protein accounts for only about 20% of the total protein found in milk, while casein makes up about 80% or milk protein. Long considered a useless by-product of dairy (cheese) manufacturing, whey protein is enjoying an increased interest as a protein supplement. Whey has a long history of use as a cheap protein source for low-cost protein powders and used to be viewed as a "disposal problem" for the dairy industry. Recent claims of the high biological activity of whey protein, and the profits to be made by selling something that used to be thrown away, have encouraged dairy processing plants to begin processing and spray-drying in various ways to enhance its benefits in commercial protein powders.

Claims:
Enhanced immune function
Increased protein synthesis
More “biologically active” than other proteins
Associated with greater nitrogen retention

Theory:
Whey protein is rich in certain amino acids and low in fat. The key amino acids, the branched chain amino acids (BCAAs = leucine, valine and isoleucine) may help delay fatigue during endurance exercise. Another amino acid, cysteine, can be found in relatively high amounts in whey protein - compared to other protein sources such as soy or gelatin in which cysteine is lacking. Various protein groups found in whey protein have been cited as "immune stimulators".

Scientific Support:
Whey proteins can differ dramatically from one another depending on the processing method and the total protein content. For example, whey protein can exist as simple whey powder (30% or less total protein content), whey protein concentrate (30-85% protein) or whey protein isolate (90% or higher protein content). In the case of whey protein isolates (the most expensive type), two key processing methods, ion exchange filtration and cross-flow micro-filtration can remove different components of the total whey protein, resulting in end products with different taste, texture and functional properties. Whey proteins processed using the ion exchange methodology appear to retain the majority of the functional benefits associated with immune system maintenance. Enhanced resistance to infection and elevated glutathione levels (an antioxidant enzyme containing cysteine) have been noted in subjects consuming concentrated whey protein. Whey protein also contains lactoferrin, a protein that has been shown to possess bacteriostatic and bactericidal activity against microorganisms that can cause gastroenteric infections and food poisoning.

Whey protein has been used in a number of animal and human feeding studies, where it has shown benefits in promoting weight gain, elevating glutathione levels (an antioxidant), and preventing metabolic acidosis (although the same can be claimed for virtually any high-quality protein source). Whether or not the minor content differences between various whey proteins actually result in any appreciable differences in muscle gain in humans (their primary claim) has never been demonstrated.

Safety:
There are no adverse side effects associated with whey protein.

Value:
Whey protein can be used as a general source of high quality, low fat protein in any diet. Those individuals who also want the supposed immune system benefits of whey protein, may want to consider the more expensive whey isolates produced by ion exchange filtration – be aware, however, that these claims are largely speculative and have not yet been adequately proven in human subjects. Individuals in this category may include athletes at risk for infection (during intense training or recovery) or anybody recovering from injury or illness. Those individuals simply looking for a high quality protein source to supplement their diet may want to consider one of the less expensive protein concentrates currently available, such as casein, egg, or soy.

Dosage:
Intake levels should be based on total caloric requirements, body weight and period of training. During intense training or recovery, you may want as much as 50% of your protein requirements to come from whey protein or other source of concentrated low fat protein (approximately 40 g/day for a 160lb man). As a general daily supplement, however, lower doses of whey, perhaps 10-20 grams per day, as part of an adequate intake combined with other protein sources, may be sufficient to deliver the biological benefits of whey. A useful combination strategy is to split protein intake evenly between high quality sources such as whey, egg, casein and soy proteins.


References:
1. Alexander JW, Gottschlich MM. Nutritional immunomodulation in burn patients. Crit Care Med. 1990 Feb;18(2 Suppl):S149-53.
2. Barth CA, Behnke U. Nutritional physiology of whey and whey components. Nahrung. 1997 Feb;41(1):2-12.
3. Bernbaum JC, Sasanow SR, Churella HR, Daft A. Growth and metabolic response of premature infants fed whey- or casein-dominant formulas after hospital discharge. J Pediatr. 1989 Oct;115(4):652-6.
4. Bounous G, Batist G, Gold P. Immunoenhancing property of dietary whey protein in mice: role of glutathione. Clin Invest Med. 1989 Jun;12(3):154-61.
5. Graham GG, MacLean WC Jr, Brown KH, Morales E, Lembcke J, Gastanaduy A. Protein requirements of infants and children: growth during recovery from malnutrition. Pediatrics. 1996 Apr;97(4):499-505.
6. Hanning RM, Paes B, Atkinson SA. Protein metabolism and growth of term infants in response to a reduced-protein, 40:60 whey: casein formula with added tryptophan. Am J Clin Nutr. 1992 Dec;56(6):1004-11.
7. Kawase M, Hashimoto H, Hosoda M, Morita H, Hosono A. Effect of administration of fermented milk containing whey protein concentrate to rats and healthy men on serum lipids and blood pressure. J Dairy Sci. 2000 Feb;83(2):255-63.
8. Lonnerdal B. Effects of milk and milk components on calcium, magnesium, and trace element absorption during infancy. Physiol Rev. 1997 Jul;77(3):643-6.
-69. 9. Markus CR, Olivier B, Panhuysen GE, Van Der Gugten J, Alles MS, Tuiten A, Westenberg HG, Fekkes D, Koppeschaar HF, de Haan EE. The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. Am J Clin Nutr. 2000 Jun;71(6):1536-44.
10. Nessmith WB Jr, Nelssen JL, Tokach MD, Goodband RD, Bergstrom JR. Effects of substituting deproteinized whey and(or) crystalline lactose for dried whey on weanling pig performance. J Anim Sci. 1997 Dec;75(12):3222-8.
11. Poullain MG, Cezard JP, Roger L, Mendy F. Effect of whey proteins, their oligopeptide hydrolysates and free amino acid mixtures on growth and nitrogen retention in fed and starved rats. JPEN J Parenter Enteral Nutr. 1989 Jul-Aug;13(4):382-6.
12. Takada Y, Kobayashi N, Kato K, Matsuyama H, Yahiro M, Aoe S. Effects of whey protein on calcium and bone metabolism in ovariectomized rats. J Nutr Sci Vitaminol (Tokyo). 1997 Apr;43(2):199-210.
13. Terosky TL, Heinrichs AJ, Wilson LL. A comparison of milk protein sources in diets of calves up to eight weeks of age. J Dairy Sci. 1997 Nov;80(11):2977-83.
14. Tsuda H, Sekine K, Ushida Y, Kuhara T, Takasuka N, Iigo M, Han BS, Moore MA. Milk and dairy products in cancer prevention: focus on bovine lactoferrin. Mutat Res. 2000 Apr;462(2-3):227-33.
15. Wong CW, Watson DL. Immunomodulatory effects of dietary whey proteins in mice. J Dairy Res. 1995 May;62(2):359-68.

[Manfred_Man]

Creatine

Description:
Creatine is an amino acid. It is normally produced in the body from arginine, glycine and methionine. Creatine plays a vital role in cellular energy production as creatine phosphate (phosphocreatine) in regenerating adenosine triphosphate (ATP) in skeletal muscle. Without ATP, muscle contraction is not possible. Oral administration of creatine increases muscle stores and may increase muscle strength and improve exercise performance. In the diet, creatine is found in meat and fish - although cooking destroys most of it.

Claims:
Increased energy
Enhances muscle size and strength
Increased power output

Theory:Most of the creatine in the diet comes from meat (an 8-ounce steak might have a gram), but about half of the body’s supply is manufactured in the liver and kidneys. On average, your muscles require about 2 grams of creatine a day (somewhat more for muscular people, a bit less for skinny folks), but more or less depending on your activity level and degree of muscle mass

Creatine is stored in muscle cells as phosphocreatine and is used to help generate cellular energy for muscle contractions. It also may increase the amount of water that each muscle cell holds - thus increasing the size of the muscle (and possibly its function as well). Creatine is used in the body to produce creatine phosphate or CP, which can be thought of as a storage form of quick energy. The function of CP is to regenerate the primary supply of cellular energy - which comes from adenosine triphosphate (ATP). ATP supplies energy for all cells in your body. Upon giving up some of its energy, ATP becomes ADP (diphosphate) and needs to be regenerated back to ATP to do it all over again. CP performs this crucial ATP regeneration step by donating a phosphate group to ADP.

Under conditions where rapid resynthesis of ATP is important - such as during repeated bouts of high intensity exercise - a higher muscle concentration of CP may serve as a reservoir of stored energy and, therefore, enhance performance. Although it has not been studied extensively, there may also be a role for creatine in maintaining muscle mass and preventing the muscle wasting that occurs as a result of old age and in chronic conditions such as AIDS and heart failure.

Scientific Support:
Creatine is one of the new breed of dietary supplements - those based on sound scientific theory and backed up by well-controlled studies. At this writing, at least 20 published articles exist to support the efficacy of creatine supplements in improving performance in high intensity, repeated bout activities. Creatine supplements do not appear to enhance physical performance, however, among subjects performing lower intensity endurance activity such as cycling or running.

A number of studies on creatine and athletic performance have clearly shown that its benefits are limited to anaerobic sports such as like weight lifting, sprinting and jumping. No direct performance benefit of creatine has been shown for endurance athletes. Although increased muscle mass could conceivably enhance endurance performance, the weight gain from water and muscle weight may even result in a decline in performance.

The benefits of creatine are likely to be due to an increased ability to train harder - thus increasing strength. This might be good news to athletes who are training intensely, but it means that creatine alone would probably have very little effect on the muscle mass of sedentary individuals.

A significant gain in physical performance in high-intensity exercise has been shown with creatine doses of 20 to 30 g/day, but more recent research is indicating that similar performance benefits are possible with much lower doses in the range of 2-5 grams/day (though benefits may take longer to be noticed).

Taking very large doses of creatine daily seemed to increase the strength of muscular dystrophy patients' muscles by about 10 percent. Although that may be considered a relatively small gain it may be very important to that person who can now pick up a glass of water. Ten grams of creatine per day for 5 days followed by 5 grams per day for another week have produced increases in muscle strength in the legs, hands and feet of patients with muscular dystrophy. Such patients usually have lower creatine levels than healthy people, so boosting muscle stores may help augment cellular energy production and support muscular contraction.

Safety:
Because of its effects on muscle strength and size, creatine is often confused with anabolic steroids. Steroids, which mimic the effects of the male sex hormone testosterone, can result in a wide variety of adverse side effects such as acne, hair loss, testicular shrinkage and psychological problems. Although the long-term effects of prolonged creatine use has not been examined, no obvious adverse effects have been linked to use of creatine as a dietary supplement. Side effects reported anecdotally include gastrointestinal distress, nausea, dehydration and muscle cramping - but none of these effects have been documented in scientific studies.

Although no serious side effects have been scientifically verified in subjects using relatively brief (less than 4 weeks) creatine regimens, there are anecdotal reports of muscle cramping associated with the creatine supplements. Some athletes have reported muscle cramps, muscle tears and dehydration. A cautionary note is also advised, for people with kidney disorders and for those at risk for dehydration (such as exercise in extreme heat or during cutting weight for wrestling or lightweight crew).

Value:
Consumers spent well over $200 million on creatine supplements last year. Creatine has become one of the hottest sports supplements for one major reason - it works. Creatine appears to be effective in specific situations - those activities which are high-intensity and require short bouts of repeated activity (e.g. weight lifting and football). Athletes in other sports may achieve a significant indirect benefit, as creatine supplements may allow more intense levels of weight training, with strength and power benefits transferring to the sport.

Dosage:
The most common regimen for creatine supplementation follows a two-phase cycle with a 5-10 day loading phase (20-25 g/day) followed by a variable length maintenance phase (2-5 g/day) to maintain muscle saturation. It is unclear, however, whether the loading phase is actually needed to achieve the same end result. Creatine absorption appears to be enhanced when the supplement is taken with a high-carbohydrate drink such as fruit juice.

References:
1. Aaserud R, Gramvik P, Olsen SR, Jensen J. Creatine supplementation delays onset of fatigue during repeated bouts of sprint running. Scand J Med Sci Sports. 1998 Oct;8(5 Pt 1):247-51.
2. Archer MC. Use of oral creatine to enhance athletic performance and its potential side effects. Clin J Sport Med. 1999 Apr;9(2):119.
3. Becque MD, Lochmann JD, Melrose DR. Effects of oral creatine supplementation on muscular strength and body composition. Med Sci Sports Exerc. 2000 Mar;32(3):654-8.
4. Benzi G. Is there a rationale for the use of creatine either as nutritional supplementation or drug administration in humans participating in a sport? Pharmacol Res. 2000 Mar;41(3):255-64.
5. Bermon S, Venembre P, Sachet C, Valour S, Dolisi C. Effects of creatine monohydrate ingestion in sedentary and weight-trained older adults. Acta Physiol Scand. 1998 Oct;164(2):147-55.
6. Casey A, Greenhaff PL. Does dietary creatine supplementation play a role in skeletal muscle metabolism and performance? Am J Clin Nutr. 2000 Aug;72(2 Suppl):607S-17S.
7. Culpepper RM. Creatine supplementation: safe as steak? South Med J. 1998 Sep;91(9):890-2.
8. Feldman EB. Creatine: a dietary supplement and ergogenic aid. Nutr Rev. 1999 Feb;57(2):45-50.
9. Graham AS, Hatton RC. Creatine: a review of efficacy and safety. J Am Pharm Assoc (Wash). 1999 Nov-Dec;39(6):803-10; quiz 875-7.
10. Guerrero-Ontiveros ML, Wallimann T. Creatine supplementation in health and disease. Effects of chronic creatine ingestion in vivo: down-regulation of the expression of creatine transporter isoforms in skeletal muscle. Mol Cell Biochem. 1998 Jul;184(1-2):427-37.
11. Jacobs I. Dietary creatine monohydrate supplementation. Can J Appl Physiol. 1999 Dec;24(6):503-14.
12. Jones AM, Atter T, Georg KP. Oral creatine supplementation improves multiple sprint performance in elite ice-hockey players. J Sports Med Phys Fitness. 1999 Sep;39(3):189-96.
13. Juhn MS, O'Kane JW, Vinci DM. Oral creatine supplementation in male collegiate athletes: a survey of dosing habits and side effects. J Am Diet Assoc. 1999 May;99(5):593-5.
14. Juhn MS, Tarnopolsky M. Oral creatine supplementation and athletic performance: a critical review. Clin J Sport Med. 1998 Oct;8(4):286-97.
15. Juhn MS. Does creatine supplementation increase the risk of rhabdomyolysis? J Am Board Fam Pract. 2000 Mar-Apr;13(2):150-1.
16. Kamber M, Koster M, Kreis R, Walker G, Boesch C, Hoppeler H. Creatine supplementation--part I: performance, clinical chemistry, and muscle volume. Med Sci Sports Exerc. 1999 Dec;31(12):1763-9.
17. Kraemer WJ, Volek JS. Creatine supplementation. Its role in human performance. Clin Sports Med. 1999 Jul;18(3):651-66.
18. Kreider RB. Dietary supplements and the promotion of muscle growth with resistance exercise. Sports Med. 1999 Feb;27(2):97-110.
19. Kreis R, Kamber M, Koster M, Felblinger J, Slotboom J, Hoppeler H, Boesch C. Creatine supplementation--part II: in vivo magnetic resonance spectroscopy. Med Sci Sports Exerc. 1999 Dec;31(12):1770-7.
20. LaBotz M, Smith BW. Creatine supplement use in an NCAA Division I athletic program. Clin J Sport Med. 1999 Jul;9(3):167-9.
21. Leenders NM, Lamb DR, Nelson TE. Creatine supplementation and swimming performance. Int J Sport Nutr. 1999 Sep;9(3):251-62.
22. Mujika I, Padilla S, Ibanez J, Izquierdo M, Gorostiaga E. Creatine supplementation and sprint performance in soccer players. Med Sci Sports Exerc. 2000 Feb;32(2):518-25.
23. Poortmans JR, Francaux M. Long-term oral creatine supplementation does not impair renal function in healthy athletes. Med Sci Sports Exerc. 1999 Aug;31(8):1108-10.
24. Rawson ES, Clarkson PM. Acute creatine supplementation in older men. Int J Sports Med. 2000 Jan;21(1):71-5.
25. Rico-Sanz J, Zehnder M, Buchli R, Dambach M, Boutellier U. Muscle glycogen degradation during simulation of a fatiguing soccer match in elite soccer players examined noninvasively by 13C-MRS. Med Sci Sports Exerc. 1999 Nov;31(11):1587-93.
26. Robinson SJ. Acute quadriceps compartment syndrome and rhabdomyolysis in a weight lifter using high-dose creatine supplementation. J Am Board Fam Pract. 2000 Mar-Apr;13(2):134-7.
27. Schedel JM, Terrier P, Schutz Y. The biomechanic origin of sprint performance enhancement after one-week creatine supplementation. Jpn J Physiol. 2000 Apr;50(2):273-6.
28. Silber ML. Scientific facts behind creatine monohydrate as sport nutrition supplement. J Sports Med Phys Fitness. 1999 Sep;39(3):179-88.
29. Terjung RL, Clarkson P, Eichner ER, Greenhaff PL, Hespel PJ, Israel RG, Kraemer WJ, Meyer RA, Spriet LL, Tarnopolsky MA, Wagenmakers AJ, Williams MH. American College of Sports Medicine roundtable. The physiological and health effects of oral creatine supplementation. Med Sci Sports Exerc. 2000 Mar;32(3):706-17.
30. Theodorou AS, Cooke CB, King RF, Hood C, Denison T, Wainwright BG, Havenetidis K. The effect of longer-term creatine supplementation on elite swimming performance after an acute creatine loading. J Sports Sci. 1999 Nov;17(11):853-9.
9.31. Vandebuerie F, Vanden Eynde B, Vandenberghe K, Hespel P. Effect of creatine loading on endurance capacity and sprint power in cyclists. Int J Sports Med. 1998 Oct;19(7):490-5.
32. Wyss M, Kaddurah-Daouk R. Creatine and creatinine metabolism. Physiol Rev. 2000 Jul;80(3):1107-213.
33. Yu PH, Deng Y. Potential cytotoxic effect of chronic administration of creatine, a nutrition supplement to augment athletic performance. Med Hypotheses. 2000 May;54(5):726-8.

[Ineffable]

Manfred--

I do not necessarily buy from big name comapnies. I buy most of my products from two smaller companies that have been making supplements for 30+ years. I was blessed with growing up around these two companies... Parrillo and Beverly. As far as big companies are concerned, AST is always good. There are too many larger companies trying to reinvent the wheel, which is just horse-****. Stick with the basics.

Nice post though.

[Manfred_Man]

Originally Posted by Ineffable

There are too many larger companies trying to reinvent the wheel, which is just horse-****. Stick with the basics.

absolutely agree with you on this... as it's been said "Keep It Simple, Stupid!" there are plenty of companies resorting to marketing strategy to move their product. i find the best stuff has been by word of mouth by people i've come to trust and who are knowledgeable & insightful. as well, we don't need the newest products... we need the proven products.
thanks for your good words, Ineffable!

[Ineffable]

Yep. Those are nice posts.

The funny thing is, I live down the road from the owner of Beverly and John Parrillo and hate both of the ****suckers. They are knuckleheads but their supplements work and have for 20-30 years.

Parrillo is such an a** that he cut off the largest supplement distributor in the country because they were taking $2.00 of the price of his supplements. So, if they bought it from Parrillo for $18, he required they sell it for say $24. They sold it for $22 and he yanked all the business away. He does not care about making money.

In fact, the only way to even carry his products is to get a Parrillo certification and even then, you have to sell them at FULL retail.

Not sure now, but his protein containers were so old fashioned that you could not even get your hand in, because the hole was so small and he refused to have them resized. LOL

He probably makes $300K a year and shot himself in the foot by cutting off (Europa) the distributor which would probably tripled his salary, but then again... he does not give a ****

[Manfred_Man]

Originally Posted by Ineffable

He probably makes $300K a year and shot himself in the foot by cutting off (Europa) the distributor which would probably tripled his salary, but then again... he does not give a ****

i guess it isn't about the profit... it's about principle & the product... that takes integrity & character... even if he's... a donkey... or would "anal sphincter" be more in line with what you were expressing...?

[usher]

actually, should i take protein or creatine?? , i am nw taking protein only...

one more question, is twinlab's amino fuel liquid considered as a steriod??

thanks in advance, bros!!

[Manfred_Man]

hey, usher!

if your goals are muscle mass, you'll need the protein shakes... unless you're getting your protein from other food sources.

again, it depends on your goals. if you need the creatine, take it provided you understand what it's for. however, it's not an "or" but an "and" question. the protein is pretty much a certainty. if you should have protein and creatine is up to you.

as far as the twinlab product, i couldn't tell you. hopefully someone else will answer you soon.

[Manfred_Man]

Tricks of the Trade
Top tips for taking your supplement plan to the next level.
by Rehan Jalali

One of the most frequently asked questions I get is “What are some secret ways to maximize the use of supplements?” It seems everyone is looking for the secret that will take their supplement routine and physique to the next level. The good news is there are some solid, clinically proven ways to boost the way supplements work for you. These “tricks” can help you get the most out of your supplements and allow you to achieve the maximum results in your fitness program. Of course no supplement is a magic pill and to achieve complete fitness success, it takes a consistent combination of proper nutrition, training and supplements.

Creatine—New ways to use a proven winner
Creatine is one of the most widely-used and effective supplements on the market today, proven in many clinical studies to enhance lean body mass, increase strength, enhance energy levels and increase muscle size.1 Some new research is showing us better ways to take creatine and get it into muscle tissues where it can do its magic. Research is also finding other non-sports related uses for creatine such as its direct antioxidant effects2 and role in some disease states. What’s more interesting is that high-sugar creatine concoctions are not absolutely necessary anymore to maximize creatine usage. Stimulating insulin release (by consuming high amounts of sugar) has been shown to enhance the transport and uptake of creatine into the muscle tissue but newer studies have shown that taking creatine with fewer carbs and adding protein can also enhance creatine uptake and retention in muscle tissue.

Other insulin mimickers and modifiers such as 4-hydroxyisoleucine and D-pinitol can help improve creatine transport and retention without excess sugars. A study appearing in the November 2001 Journal of Exercise Physiology Online3 actually validates the use of D-pinitol and creatine together to enhance creatine uptake into muscle tissue.

A sodium-dependent creatine transporter has also been identified in muscle cells. You see this transporter/receptor regulates creatine uptake into the muscle cell—it sort of acts as the gatekeeper. The problem is that it has a feedback/inhibition system like other receptors in the body. In other words, it can only allow for a certain amount of creatine to pass into the cell at one time. Newer research on the creatine transport system conducted by Walzel and associates at the Institute of Cell Biology in Switzerland4 actually leads scientists to theorize that taking a smaller dose of creatine more frequently throughout the day can allow for much better absorption and retention of creatine in muscle tissue by lowering down regulation of the creatine transporters.

This discovery would also lead scientists to believe that cycling creatine would be beneficial. For example, after taking it for 12 weeks straight, a user can take six weeks off, and then start again to maximize the creatine receptor and prevent the incidence of down-regulation. It is important to take at least six weeks off of creatine between cycles since creatine has a long half-life in the body and it usually takes that amount of time to get it completely out.

Creatine tips:
• Try taking 2 grams of creatine four to five times daily versus taking 5 to 10 grams at one time (make sure one of those doses is right after a workout).5

• Make sure you don’t have a sodium deficiency when using creatine as creatine uptake into muscle tissue may be regulated by a sodium-dependent transporter.

• If you want to avoid high sugar intake with creatine but still maximize uptake into muscle tissue, take around 250 to 500 milligrams of D-pinitol and around 200 to 400 milligrams of 4-hydroxyisoleucine with your creatine dose daily.

• You can also take gram doses of BCAAs (branch chain amino acids L-leucine, L-isoleucine and L-valine) with your creatine as these amino acids seem to cause an insulin response (not to mention lower muscle breakdown).

• Drink at least one gallon of water daily to maximize the cell volumization effects of creatine.

• Take creatine on a cycle of 12 weeks on and then six weeks off. During this off phase, you can take higher doses of L-glutamine.

Glutamine—A fundamental supplement
Glutamine is a “conditionally essential” amino acid that is the most abundant amino acid found in human muscle and plasma. In fact, 60 percent of the free-floating amino acid pool in your skeletal muscle cells is made up of glutamine. Glutamine has also been shown to aid in recovery and recuperation, possibly cause extra growth hormone release with just a 2-gram oral dosage6, partially determine the rate of protein turnover in muscles7, and help increase muscle glycogen deposition through an unknown mechanism.8 It’s obvious this supplement can benefit hard-training athletes greatly.

While glutamine has its great benefits, a large majority of ingested free-form L-glutamine does not actually make it into the blood stream and get into muscle tissue. Anywhere from 50 to 85 percent of an oral glutamine load is used by the intestines, liver and the immune system. This is what many scientists refer to as the "glutamine paradox". Well, with the use of glutamine peptide, this problem may be solved.

This form of glutamine is peptide-bonded (a chain of amino acids) to allow for better transport into the blood stream and muscle tissue where it is needed. Glutamine peptide is also much more stable in solution, higher temperatures, and low PH than free-form glutamine (free-form L-glutamine tends to break down to ammonia and glutamic acid rather quickly in solution). The digestive tract has peptide transport systems that allow peptides to be better absorbed and utilized than free-form amino acids. Basically, the peptide-bonded glutamine enhances bioavailability of glutamine in the blood stream which may allow more glutamine to be available to the muscle tissue.

Glutamine loading is also a concept that may allow the user to maximize uptake of glutamine into muscle tissue and allow for saturation over time. Many of my clients have used it successfully and have reported amazing muscle pumps and much greater recovery from hard training.

Glutamine tips:
• Use a glutamine peptide supplement especially right after a hard exercise session since glutamine stores in muscle can be depleted up to 40 percent after exhaustive exercise.

• Load by taking 35 grams of glutamine daily* (5 grams one hour before training, 15 grams right after training, and then 15 grams before bedtime) for seven days. Then cut back to 15 grams daily (10 grams after a workout and 5 grams before bedtime).

• Try not to consume too much sodium with your glutamine as sodium entering the muscle cell actually causes glutamine to be released into the blood stream (out of the muscle cell).

*These are recommended doses for a 200-pound man, so you’ll need to adjust according to body weight. For active exercisers, try .175 grams of glutamine per pound of bodyweight (200 lbs X .175 grams = 35 grams). One heaping teaspoon of glutamine contains about 5 grams and one full tablespoon contains about 15 grams. Some glutamine products have scoops which average out to about 5 grams. Look for this information on the product label.

The science behind pre-workout supplements
Stimulating the nervous system and enhancing neurotransmitter output can boost mental focus and clarity. After all, so much of building a great body is mental. Neurotransmitter fatigue or even burnout can lead to “bonking” during the workout. By boosting neurological function, you may actually enhance muscle contraction and boost strength during a workout.

Calcium is the most abundant mineral in the body. Besides its obvious benefits to bone health, calcium has various other functions such as blood clotting, nerve conduction, muscle contraction, enzyme regulation and membrane permeability.9 Calcium binds to certain proteins such as troponin C which permits an interaction between actin and myosin (muscle proteins), resulting in muscle contraction. One study actually showed that using calcium supplements (500 to 2,000 milligrams daily) actually increased lean body mass and bone mineral density in male athletes.10

L-tyrosine is an amino acid that acts as a direct precursor to the neurotransmitters dopamine, norepinephrine and epinephrine. This amino acid has been called the “focus” supplement because it seems to enhance mental focus and mental clarity. This is especially useful before a workout. It seems to delay mental fatigue11 and may boost exercise performance.

Gingko biloba is an herb that has been shown to enhance neurological function by increasing blood flow to the brain hence greater oxygenation. A specific extract of gingko (EGB 761) seems to be the most effective form.

Alpha-GPC (L-alpha-glycerylphosphorylcholine), is an acetylcholine precursor derived from soy. Since Alpha-GPC can boost endogenous levels of the neurotransmitter acetylcholine, it can also help enhance mental focus and mental clarity.

Green tea not only contains caffeine (which is a potent exercise booster) but also polyphenols that can boost immune function and lower damaging free radicals (especially when these are generated during a hard workout).

Pre-workout supplement cocktail
One hour before training (preferably on an empty stomach), take 120 milligrams of gingko biloba (EGB 761 extract), 1 to 2 grams of L-tyrosine, 600 milligrams of calcium (in the better absorbed citrate form), 300 milligrams of Alpha-GPC, and 1 cup of 100 percent natural green tea (the liquid is quickly absorbed). This stack is the secret weapon of many athletes I work with, and it can really help you boost exercise performance (especially weight training).

Other supplement tricks
• The last four to six weeks of a hard diet, take 25 milligrams of guggulsterones three to four times daily to help normalize thyroid hormone levels and allow you to continue losing fat. This especially helps get past that sticking point in a diet where it is hard to lose any more weight.

• If you use yohimbe for fat loss or, then consume it with some fat like natural peanut butter as this increases absorption due to its fat-soluble nature.

• Since HMB has a short half-life in he body, it is best to take a smaller dose five to six times daily. One 500 milligram to 1 gram dose with each meal.

Please keep in mind that the dosages mentioned above have to be altered based on body weight. Try some of these “secret” supplement tricks and you’ll be sure to see results in your exercise program.


References:

1 R.B. Kreider, et al., “Effects of Creatine Supplementation on Body Composition, Strength and Sprint Performance,” Med. Sci. Sports Exerc. (1998) 30 : 73-82.
2 Lawler JM, Barnes WS, Wu G, et al., "Direct antioxidant properties of creatine.," Biochem Biophys Res Commun. (2002) Jan 290.1 : 47-52.
3 M. Greenwood, Kreider RB, Rasmussen C, et al., “D-Pinitol Augments Whole Body Creatine Retention in Man,” J. Exerc. Physiol. Online (2001) 4.4.
4 Walzel B, Speer O, Zanolla E, et al., “Novel mitochondrial creatine transport activity. Implications for intracellular creatine compartments and bioenergetics,” J Biol Chem (2002) 277.40 :37503-37511.
5 Terjung RL, Clarkson P, Eichner ER, et al., ”American College of Sports Medicine roundtable, The Physiological and health effects of oral creatine supplementation,” Med Sci Sports Exerc. (2000) 32.3 : 706-717.
6 Welbourne, TC.,”Increased plasma bicarbonate and growth hormone after an oral glutamine load,” Am J Clin Nutr 61.5 (1995) : 1058-1061.
7 Griffiths, et al., “Glutamine: establishing clinical indications,” Curr Opin Clin Nutr Metab Care (1999) 2.2 : 177-8.

[kennywg]

have you tried Nutrilite supplements, with research by Better Life Institute ? The #1 selling supplement globally, and the inventor of the multivitamin/multimineral.
special new formulations for brain, joint, immune, cardio/heart, muscle recovery, digestive repair, skin, etc.
email me at gibsonk@wwdb.org