Advice
Advice :: Nutrition :: Common Supplements
Here you will find information on what is commonly found
in todays vast range of supplements and hopefully get a better understanding
of their function.
Acetyl L-Carnitine (ALC)
A "free amino acid" (similar in form to the amino acid L-carnitine) which has been found to improve fat metabolism in the heart and other organs and tissues. It reduces triglyceride and cholesterol levels, improves heart muscle tolerance, prevents irregular heartbeat and angina. It also provides more energy for the heart and helps lower blood pressure.
Aspirin
Aspirin (acetylsalicylic acid) is a drug in the family of salicylates, often used as an analgesic, antipyretic, and anti-inflammatory.
At one time aspirin was commonly used to control fever and pain due to flu or the common cold. However because there appears to be a connection between aspirin and Reye's syndrome, aspirin is no longer used to control flu-like symptoms. Low-dose long-term aspirin irreversibly blocks formation of thromboxane A2 in platelets, producing an inhibitory affect on platelet aggregation, i.e. blood thinning property, making it useful for reducing the incidence of heart attacks. Aspirin produced for this purpose often comes in 75 mg dispersible tablets. Its primary undesirable side effects, especially in stronger doses, are gastrointestinal distress (including stomach bleeding) and tinnitus. Another side effect, due to is anticoagulant properties, is increased bleeding in menstruating women.
Aspirin was the first discovered member of the class of drugs known as non-steroidal anti-inflammatory drugs (NSAIDs), not all of which are salicylates, though they all have similar effects and a similar action mechanism.
Betaine
Betaine (trimethylglycine) functions very closely with choline, folic acid, vitamin B12, and a form of the amino acid methionine known as S-adenosylmethionine (SAMe). Betaine is very important to proper liver function, cellular replication, and detoxification reactions. Betaine also plays a role in the manufacture of carnitine and serves to protect the kidneys from damage
Betaine has been reported to play a role in reducing blood levels of homocysteine. During the past few years, elevated blood levels of homocysteine have been linked to increased risk of premature coronary artery disease, stroke, and thromboembolism (venous blood clots), even among people who have normal cholesterol levels. Abnormal homocysteine levels also appear to contribute to atherosclerosis.
Beta-Ecdysterone (BEC)BEC is a plant (Pfaffia paniculata) sterol that has recently been shown to increase muscle deposition in rats at a comparable level to the banned steroid Dianabol. This lead to many people wanting to increase muscle mass to experiment with it as a supplement. Field studies by Fahey and Fritz concluded that 30 mg of BEC was effective to improve nitrogen balance in strength athletes. However, it was found that protein with a high biological value (BV) was found to be a critical component of this equation. 40mg of BEC are also commonly used.
Cold extraction is the process used for isolating BEC so its anabolic properties are retained. BEC functions to increase protein synthesis and nitrogen retention while exerting an adaptogenic effect which allows the body to adapt to strenuous exercise and combat fatigue. Reported muscular weight gains range from 5 to 15 pounds when using a six to eight week cycle. Usually, noticeable decreases in recovery times can be seen within the first week and increases in muscle mass & strength are evident within 10 to 20 days. BEC works best with a strength/power training routine (and, as said, a diet high in quality protein).
BEC users have, thus far, not reported any side effects. It is currently legal and not banned by any bodybuilding or powerlifting organisation.
Caffeine
Caffeine is an alkaloid of the methylxanthine family and is found naturally in foods including coffee beans, tea, cacao beans (chocolate, but in much smaller amounts), kola nuts, matT, and guarana. It is well known for its characteristic, intensely bitter taste, and as a stimulant of the central nervous system, heart, and respiration (see below). It is also a diuretic. It is added to some soft drinks such as colas and Mountain Dew.
The amount of caffeine in some common consumables is approximately as follows:
Milk Chocolate: 3-6 mg per ounce (100 - 210 mg per kg)
Cocoa: - 0.5 mg per ounce (17 mg per litre)
Coffee, brewed (drip): 4-20 mg per ounce (130 - 680 mg per litre)
Decaffeinated Coffee: 0.4-0.6 mg per ounce (13 - 20 mg per litre)
Instant Coffee, instant: 4-12 mg per ounce (130 - 400 mg per litre)
Espresso: 100 mg per ounce (3400 mg per litre)
Green tea: 2.5 mg per ounce (85 mg per litre)
White tea: 2.0 mg per ounce (68 mg per litre) (6-25 mg per tea bag, i.e. one serving)
Herbal teas: depends on the herb, e.g. Chamomile and Rooibos teas have no caffeine, Yerba matT has xanthine (a similar alkaloid (although no caffeine), and Guarana is loaded with caffeine.
Energy drink: 10 mg per ounce (340 mg per litre).
Soft drink (caffeinated): 3-8 mg per ounce (100 - 270 mg per litre)
Caffeine Pill: 200 mg (100 mg in many countries within EU)
Stimulant Mechanism
Caffeine is thought to act on the brain by blocking adenosine receptors. Adenosine, when bound to receptors of nerve cells, slows down nerve cell activity; this happens, among other times, during sleep. The caffeine molecule, being similar to adenosine, binds to the same receptors but doesn't cause the cells to slow down; instead, the caffeine blocks the receptors and thereby the adenosine action. The resulting increased nerve activity causes the release of the adrenalin, which in turn leads to several effects such as higher heart rate, increased blood pressure, increased blood flow to muscles, decreased blood flow to the skin and inner organs, and release of glucose by the liver. In addition, caffeine, similar to amphetamines, increases the levels of the dopamine in the brain.
Caffeine is quickly and completely removed from the brain and, unlike other CNS stimulants or alcohol, its effects are short lived. In many people, caffeine does not negatively affect concentration or higher mental functions, and hence caffeinated drinks are often consumed in the course of work.
Continued consumption of caffeine can lead to tolerance. Upon withdrawal, the body becomes oversensitive to adenosine, causing the blood pressure to drop dramatically, leading to headache and other symptoms. Recent studies suggest that caffeine intake (in coffee) may decrease the risk of developing Parkinson's disease, but additional study is needed.
Too much caffeine can lead to caffeine intoxication. The symptoms of this disorder are restlessness, nervousness, excitement, insomnia, flushed face, diuresis, and gastrointestinal complaints.
Chromium Picolinate
Chromium, a trace mineral, is essential
to the body's production of insulin. Insulin is a hormone that stabilises the
body's blood sugar level. Research shows that chromium is an essential part
of our diet. It can have many beneficial results when supplemented.
It enhances insulin's effect in the body, improving the uptake of glucose, thereby causing better blood circulation and maintenance of blood sugar level. Evidence also supports chromium's ability as a cholesterol and atherosclerosis fighter. Gaining energy, burning fat, and building muscle with greater ease are attributed to chromium. Lowering body fat and increasing lean body mass are just a few of the positive properties that chromium exhibits on the body. Research shows that supplementation also has some age slowing effects and therefore. As we are an open and honest company and try to report all evidence associated with products, I can tell you as a graduate chemist that there has been scientific evidence that shows chromium has absolutely no insulin mimicking effects; so one must remember the difference between chromium aiding in the production of insulin as opposed to chromium mimicking insulin. It is indeed an important trace mineral to the human body.
Citrulline Malate (CM)
CM works by powering ATP (major energy source for muscles) production and
by eliminating metabolic pollutants such as lactic acid and ammonia from
the blood. Citrulline stimulates energy, boosts the immune system and metabolised
to form L-arginine. As a result, citrulline helps regulate Nitric Oxide production
and detoxifies ammonia; which damages living cells. All exercise results
in production of Ammonia.
Malate conditions the recycling of lactate and pyruvate and is part of the Kreb's cycle; it can supply instant and sustained energy. While the citrulline part of CM acts to increase NO and to eliminate performance inhibiting metabolic toxins, the Malate part keeps our energy cycle going.
CM also aids in recovery. Subsequent to exercise, muscle levels of creatine phosphate are reduced and it takes some time for levels to be replenished. The more creatine phosphate your muscles have the stronger and more able to perform they will be. CM stimulates phosphocreatine recovery after exercise; meaning faster recuperation between workouts. This results it muscles that are primed for growth and ready for your next training session.
CM is best taken on an empty stomach prior to exercise. Additional doses can be taken first thing in the morning upon rising and also before going to sleep.
Because CM can enhance plasma arginine levels, it makes sense to use CM at the optimal times for arginine supplementation.
The minimum dose required for positive effects is reported as being 6g a day. However some studies have used doses as high as 18g a day with remarkable results.
CM is extremely safe and there are no known negative side effects from its use. CM typically produces noticeable results in 15 days or less. This is in regards to performance, but it will immediately begin to work on clearing toxins from the body; promoting energy, and stimulating the immune system. Some people will notice results in as little as 3 to 5 days, but most users will see results in no later than 15 days.
Most of the studies on CM show an increased ability to produce energy through our body's aerobic energy producing cycle. Strength athletes tend to be more concerned with increasing anaerobic energy which is used for explosive movements. Fortunately, studies clearly show that CM favours the renal reabsorption of bicarbonates and so protects against metabolic acidosis (i.e keeps blood pH in check).
CM is an extremely effective compound for every athlete. Although extremely safe and healthful to use, the manufacturing cost of this product are extremely high, so it may not be worth the money for those who only make it to the gym twice a week or whose training is of a general nature.
For serious and focused athletes CM will prove to be very useful. It can be used on mass building cycles or fat burning/weight loss cycles. Bodybuilders dieting down for contests can make great use of this supplement. During contest time, bodybuilders are consuming fewer calories and training more frequently. Their bodies are also under the most amount of stress. CM can help provide the needed energy to train hardest when bodybuilders need it the most and make cardio sessions much easier; leading to the increased ability to burn fat and keep muscle.
Also, bodybuilders consume a tremendous amount of protein year round, but more so in preparation for contest; increased protein metabolism coupled with the catabolic stress of contest preparation can lead to higher than usual amounts of ammonia. CM will aid by keeping the body free and pure of this damaging metabolic waste product.
Boxers, soccer players, sprinters and cyclists can also benefit from a greater ability to produce more energy for their respective sporting events and training sessions.
Studies show that citrulline is better absorbed than arginine, and since it is a precursor to arginine, plasma levels of arginine from oral citrulline are elevated. Once arginine on its own is assimilated and goes through the liver, a great portion of it is degraded.
In comparison, citrulline is not cleared by the liver and is taken up by
the kidneys and other tissues and then converts to arginine. In regards to
Nitric Oxide (NO), citrulline has shown to be more potent at reversing the
negative actions of Nitric Oxide Synthase (NOS) Inhibitors, which are enzymes
that prevent the synthesis of Nitric Oxide.
Conjugated Linoleic Acid (CLA)
CLA has been shown to be a highly effective supplement to aid in weight loss and in the conversion of fat to lean muscle mass. To achieve this, CLA causes enhanced insulin sensitivity so that fatty acids and glucose can pass through muscle cell membranes and away from fat tissue. This results in an improved muscle to fat ratio. CLA is used by body builders to drive glucose into muscle cells to produce anabolic effects. Dieters use this same sugar burning mechanism to prevent serum glucose from turning into body fat.
CLAá also has antioxidant properties, and has been shown to prevent muscle wasting (an anti-catabolic effect).
CLA is chemically related to linoleic acid, but appears to have opposite effects in certain important areas. For instance, linoleic acid stimulates fat formation (lipogenesis) in adipose tissue, while CLA inhibits fat formation; linoleic acid tends to promote tumour growth, while CLA is an excellent inhibitor of tumour growth; linoleic acid makes cholesterol more susceptible to oxidation, while CLA makes cholesterol more stable.
CLA is found in red meat and cheese and displays strong anti-cancer properties; particularly effective in inhibiting breast and prostate tumours, as well as stomach and skin cancer.
Cetyl Myristoleate (CMO or CMO)
“CMO was discovered by Harry
W. Diehl, working alone in his home lab....
He discovered that it was the presence of this compound in swiss albino mice that prevented them from developing joint problems”
CMO appears to function in 3 ways:
1. It serves as a surfactant and not only lubricates joints, but also lubricates the entire body, allowing muscles to move more smoothly.
2. It functions as an immune system modulator, which may be effective against auto-immune problems.
3. It functions like a fatty acid in the mediation of histamine and leukotriene response.
One 17-day course should be enough for most individuals. Research has indicated an overall success rate as high as 88.2 percent (as compared to only 16.1% in the placebo groups) when used in conjunction with supportive nutrients for cartilage growth (glucosamine hydrochloride, sea cucumber, and hydrolysed cartilage) and control of histamine and lectern response. Scientists are currently performing more research to pursue the hypothesis that the few patients who have not had success with CMO simply need more of it. Early research indicates that the effectiveness of one course will depend on the severity of your joint condition.
There are no confirmed reports of adverse side effects. There have been
no reported interactions with other medications or natural substances, and
other substances do not interfere with CMO; except for carbonated cola beverages,
citrus juices, alcohol and caffeine, which inhibit the absorption of CMO
and therefore should be eliminated during your 17-day course. Currently,
it is advised that CMO is not be used by pregnant or lactating women until
specific research has been done on CMO's effects on fetuses and infants.
Co Enzyme Q10 (CoQ10)
An enzyme consists of 2 parts; one part is a protein and the is either a mineral or a vitamin. When this "other part" is a vitamin, it's called a ôcoenzymeö (Co). CoQ10 has a similar structure to vitamin K, and it acts as a catalyst in various chemical reactions that leads to the production of ATP; which has particular importance for athletes and bodybuilders.
CoQ10 is found in every cell in your body and is essential for the health of cells, tissues, and organs. It has powerful antioxidant effects as it destroys free radicals in your body. The heart and the liver contains the highest levels of CoQ10 in the body.
CoQ10 can help weight loss because it helps stimulate the body's metabolism. It also plays a key role in treatment of cardiovascular illnesses, including congestive heart failure. Recently, CoQ10 has Shown promising results in treatment of cancers and parkinson's disease.
Studies have found that as we age, our body's supply of CoQ10 slowly diminishes. Young and healthy individuals produces about 300 mg of CoQ10 a day, but levels begin to decrease after age 30.
Dietary supplementation for adults taking CoQ10 should be between 30 and 90 mg per day. Higher amounts maybe prescribed by a physician for more serious illnesses.
Something to watch out for is the ôstatinö drugs (Simvastatin, Lovacol, Lipitor, Mevacor) that so many people take to reduce cholesterol; they inhibit CoQ10 production in the body. As such, can be a threat to your health, particularly your hearts health.
Colostrum
Colostrum is the pre-milk fluid produced from the
mother's mammary glands during the first 72 hours after birth. Colostrum provides
life-supporting immune and growth factors that insure the health and vitality
of the newborn.
Bovine (cow's) colostrum has been shown to be one of the most important health-giving, disease-fighting and anti-aging superfoods ever discovered. Also, bovine colostrum is suitable for human consumption.
Medical professionals who are recommending this all-natural substance, understand it is a naturally perfect combination of immune factors, growth factors, and other components; all designed to encourage a vibrant, healthy body.
Creatine
Creatine is a nutrient found naturally in our
bodies, and it's made from a combination of the three amino acids arginine,
glycine and methionine (tripeptide). Typically, half of the creatine in our
body comes from the food we eat (mainly from meat and fish), while the other
half is synthesised from these amino acids. 95% is stored in the skeletal
muscles, the rest in the brain, heart and testes.
In the muscles, a fraction of the total creatine binds to phosphate. This fraction is called phosphocreatine. Phosphocreatine binds with Adenosine Diphosphate (ADP) to convert it back to ATP (adenosine triphosphate), an important cellular energy source.
There is scientific evidence that taking creatine supplements can increase an athlete's performance in high-intensity anaerobic exercise. Ingesting creatine can increase the level of phosphocreatine in the muscles up to 20%. An additional study, published in August 2003 in the Royal Watson Society journal Proceedings, suggests increased mental capabilities as a result of oral intake of creatine over a 60 day period.
The marketing claims that creatine supplements also help to build muscle mass, however, are questionable. Athletes who take creatine do gain weight, but most of this weight gain is not muscle, but water (creatine takes water with it to the muscle cells). Also, creatine has no effect on aerobic exercise.
Creatine can actually cause dehydration due to increased absorption of water by the skeletal muscles. It is therefore not recommended for people with kidney disease. Current studies indicate that short-term creatine supplementation is safe, but the effects of long-term supplementation are still unknown. What is known, is that too much creatine puts the kidneys under stress. Perhaps this is why a lot of people think you can only take creatine for a 6 week cycle then stop using it. Fact it, these people take too much creatine (more than 5g serving), too frequently (more than 6 times a day). If taking more than once a day, equally space the servings and don't go above 5g. The body (stomach, kidneys etc) cannot (happily) cope and so anymore than this is excreted in your urine; in other words, wasted.
ATP is the initial fuel for your muscle contractions (see ATP section). ATP provides energy by releasing a phosphate molecule, and it then becomes ADP. The energy produced by this lasts around 10 seconds, after which more ATP must be produced. This is where creatine phosphate comes in and gives its phosphate to the ADP making another ATP. This ATP again, is used as energy.
Your ability to generate ATP depends on your supply of creatine. The more creatine you have, the more ATP you can make.
The amount of creatine in your body depends on your body weight and mostly on your muscle mass. An average 150lb person will have about 120g of creatine, and an average person uses up about 2 grams of creatine a day.
Creatine is found mostly in meat and fish. Some good sources of creatine include cod, tuna, salmon, beef and pork; meats (especially red meat) also contain high levels of saturated fat and cholesterol. So perhaps one should look to supplements for those extra nutrition and weight gain elements instead of trying to eat more meat than normal. You don't want clogged arteries or too much body fat.
If you're a vegetarian, you would tend to have less creatine than meat eaters; simply because meats are a source of creatine as discussed above. While the average person uses up about 2 grams of creatine each day, athletes use up much more creatine.
Creatine and Loading
There has been much controversy in recent times
over the significance of loading with creatine; should athletes supplementing
with creatine load creatine or not? It is an important question and has brought
upon much debate in both the fitness and scientific community.
As it stands now, there is no clear scientific evidence that creatine loading is necessary to make the same gains as without. The consensus is that creatine loading will help you gain muscle mass and strength quickly at the beginning, but if you plan on using creatine for a period of time (e.g 12 weeks) you will experience the same overall gains by the time you complete your creatine usage.
Another point to be weary over is the fact that companies which manufacture creatine are trying to maximise profitability like every other company, and so recommending a loading phase will require the consumer to purchase more product which is in turn beneficial to the company. If you are going to seek advice about creatine loading, articles written by the company may not be the best to read, since they will be slightly biased. The best articles to read on the issue would be studies conducted by a number of university institutions who do not have profitability in mind when writing these articles. The key point to take away when talking about creatine is saturation; this point will be stresses time and time again. Athletes wanting the most benefit from creatine must make effort to ensure their muscle cells are always fully saturated (and hydrated); weather this means initially “loading” or “maintaining” doesn't matter. Take as much as you require (primarily based on your bodyweight) to keep your muscle belly's full of creatine; but, as said, don't take more than 5g servings at any one time.
Creatine Types:
Creatine Serum (Liquid Creatine)
Creatine serum or liquid creatine is simply just the liquid form of creatine monohydrate; instead of ingesting a creatine powder, you're taking in a liquid solution of creatine. Liquid creatine claims to have the same benefits as powder creatine: provides extra energy to your muscles during workout; gives you a energy boost through ATP regeneration; you can gain weight, size, and strength etc.
Some Important Facts About Creatine Serum:
Your muscles do not instantly absorb it. However, your body is supposed to be able to absorb it easier than creatine powder, as liquids can be absorbed quicker than solids. So ignore any claims of instant absorption, its just not possible. Both creatine serum and powder take time to absorb.
Ignore any claim that you don't have to load with liquid creatine, or take it on off days; there's no extra benefit of creatine serum over powder.
Ignore any claims that the creatine serum is completely stable; creatine in its liquid form is unstable and degrades to creatinine; which is useless for your muscles.
Ignore any claims that says creatine serum possess extra capabilities over creatine powder; quite simply they're both creatine and function the same.
Creatine Powder
There are a lot different brands of creatine powder,
sold as creatine monoydrate, citrate, pyruvate etc. Some brands mix the creatine
powder with other ingredients including taurine, ribose, electrolytes, glutamine,
d-pinitol, etc. However, creatine powder on its own is simply a white, tasteless
powder; which typically takes at least an hour to absorb.
Creapure
Degussa Food Ingredients (DFI) set a quality standard
for creatine monohydrate; Creapure. It complies with the rules for dietary
supplement CGMPs proposed by the FDA.
DFI is the world's leading provider of 100% Pharmaceutical grade creatine products such as creatine monohydrate, creatine citrate, and creatine pyruvate. These products are offered under the umbrella brand “Creapure”. Creapure reflects highest quality, proven effectiveness based on scientific studies, customer-oriented service, and innovative applications. Creapure is used by other high quality brands including Reflex and Ultimate Nutrition.
Physique Bodyshop believes in the 100% Pharmaceutical grade quality of Creapure, and it is the only pure (not mixed with other supplements) creatine monohydrate we stock on our shelves.
Fact versus Fiction
Some supplement companies will tout creatine
as being a "steroid alternative” and
report that athletes typically gain an instant 10 lbs of “Lean Body Mass”,
while initially loading on creatine. This may indeed be true. However, it
is not the entire story. When we refer to "Lean Body Mass", we
refer to all tissues in the body (organs, bones, tendons, ligaments, and
muscles) and not body fat. Creatine causes water to be drawn into the muscle
cell (osmosis). The larger amount of water retained by the body accounts
for the initial rapid weight gain. This does not constitute an instant increase
in protein synthesis (muscle growth), simply that more water is in the body.
This explains why athletes who go on creatine not only gain a certain amount
of weight, but also have "larger looking muscles". The increased
intramuscular water retention causes the muscle belly's to appear more full
and round, giving the illusion of enhanced size.
Don't allow yourself to be fooled, you do not instantly gain 10 lbs of muscle when going on creatine, you gain 10 lbs of water. This is not to say that creatine does not enhance muscle growth; indirectly, it does. Since creatine allows one to regenerate more ATP, it increases strength. Increases in strength allows for workouts which are more productive; you can work with heavier weights and do more reps. If you can work with heavier weights and do more reps with that weight, you are going to be generating greater intensity. Creatine also positively affects speed for the same reasons above. The greater amount of ATP allows for speed to be sustained over longer periods of time (improved anaerobic capacity). This translates to faster (anaerobic) performances.
How to use Creatine Monohydrate Effectively
It is generally recommended,
but not always necessary, that one uses two phases to administer creatine:
a "loading" phase and a "maintenance" phase.
During the loading phase, the intent is to saturate the system with as much
creatine as the body can store. The intent of the maintenance phase is to
obviously maintain that saturation. Maintenance dosages are necessary to
replace the spent phosphocreatine which will inevitably be lost during exercise
and also to compensate for the natural degradation of creatine to creatinine.
It is not necessary to repeatedly utilise "loading phases" if creatine
dosages are not disrupted. The body stays saturated for approximately 1 month
after dosages have stopped; so every time you buy a new bottle, you don't
have to load up if it hasn't been that long since your last loading phase.
Typically, it is recommended that athletes under 220 lbs. use 5 x 5g doses of creatine, for a total of 25 grams daily. These dosages should be spread apart evenly throughout the day. It is recommended that maintenance dosages for these athletes is a single 5g dose per day. Recent research indicates that athletes over 220 lbs will require more creatine during the loading and maintenance phases to maintain saturation. The guidelines for such athletes is 6 x 5g doses during the loading phase, and 2 x 5g doses during the maintenance phase. It also stands to reason from that this athletes significantly smaller than 180 lbs will not need as much creatine as the regular dosage. By the 5th day of supplementation, studies have shown that the body is essentially saturated with creatine. This means that you are just "filling the tank" on this day, ensuring the muscles are fully saturated. If you are not particularly active during the loading phase, it is conceivable that less loading time will be required. When you add workouts to the picture, creatine is obviously being used, so more time is needed to ensure saturation.
This is not the only technique available for saturating the body with creatine. Saturation can also be reached by only taking 1 x 5g doses daily. As aforementioned, the body loses approximately 2g of creatine per day due to creatine degradation, so by supplementing with amounts slightly higher than those lost, eventually one will reach a level of saturation in their body; it will just take longer.
Another important issue is the method of intake into the body. A popular practice at present is to combine creatine with simple sugars (glycemic index of 90 and above). What this does is cause a spike in insulin production, which helps the body to store creatine more effectively. However, the question is; how much sugar is necessary to produce the desired effect and not cause excess fat storage as well? At present, there are no studies to indicate the optimal amount. However, to minimise fat storage and to still achieve the benefits of simple sugars, a reasonable amount to take creatine with is 25-35g.
The importance of staying adequately hydrated while supplementing with creatine monohydrate cannot be sufficiently underlined. Creatine is stored inside the muscle cells. However, this is directly limited by the amount of water present inside the cell. If there is insufficient water within the cell, the cell cannot reach its full saturation potential (i.e the cell must be fully hydrated before maximum absorption of creatine can occur). As a result, drink as much water possible when loading on creatine. It should also be noted that creatine capsules are not absorbed as efficiently as the powder. Capsules have to be digested, creatine (when combined with water) is absorbed faster through the digestive system simply because it is in liquid form. Creatine should not be combined with very hot liquids, as this changes the chemical structure of the monohydrate molecule.
Problems with Creatine Supplementation
At present, there has been
no conclusive data suggested that supplementing with creatine monohydrate
is detrimental to one's health. No negative long term side effects have yet
been noted. However, there are several important questions to be considered.
Firstly, there has been some unwarranted concern that creatine causes problems
with the kidneys. This is not true, (especially if you are not abusing the
recommended dose). Healthy kidney function is often assessed by measuring
blood and urine creatinine levels. Creatinine is the waste product that occurs
due to the natural degradation of creatine in the body. However, high creatinine
levels may indicate kidney damage; if you augment the amount of creatine
in the body, you are also going to augment the amount of creatine degraded,
and hence, the amount of creatinine excreted. So creatinine levels in urine
and blood will rise. If one uses too much creatine, they can also expects
some minor problems with their digestive system. Basic physiology tells us
that when the digestive system encounters a foreign presence or something
that the body does not need, it speeds the transfer through the intestine.
This speeds up excretion and manifests as gas, diarrhoea and/or upset stomach.
Creatine naturally produced by the body degrades to creatinine at a rate of approximately 2g per day. However, this is when the body has "normal" levels of creatine. So, when supplementing creatine, higher amounts are excreted as creatinine. No study has been successful to identify exactly how much extra is excreted. This poses an interesting question; do we need to reload on creatine systematically to ensure that levels are saturated in the body? Creatine is going to degrade no matter what. So, because we have more creatine in our system, it means that more creatine is going to naturally degrade. Perhaps this signifies a need to systematically reload the system; use a little bit more than our maintenance dosages to ensure proper saturation? Further study will clarify this situation. If you do wish to experiment with "mini-reloads" e.g. every 6-8 weeks, reload with 20 grams of creatine for 2-3 days. Watch for the amount of gastrointestinal distress you encounter. If you find you are experiencing diarrhoea, gas or upset stomach, do not be alarmed; this is simply a signal to cease or cut back on creatine intake for a few days.
People worry that creatine monohydrate will be banned by certain athletic organisations due to its positive influence. This is not feasible. Even if creatine monohydrate usage were banned, it would be impossible to detect athletes who did use it. Because, as said, creatine is a naturally occurring compound found in meats and fish. There is no way that the governing bodies can regulate what the athlete's eat. Unlike steroids, creatine does not leave a chemical signature behind that makes it easy to identify.
Creatine citrate may seem like a cheap alternative to get creatine over buying creatine monohydrate. However, creatine citrate has never been shown in independent studies to increase intramuscular phosphocreatine stores, and as a result doesn't achieve the same effect of creatine monohydrate. Furthermore, the companies who sell creatine citrate argue that it is better absorbed than creatine. This is based purely on the fact that creatine citrate dissolves better in water. There is no substantiation that creatine citrate is absorbed better in the body.
Creatine Summary
1. Creatine increases the amount of Phosphocreatine in
the body. More Phosphocreatine allows for more ATP to be generated. More
ATP allows for gains in strength and size.
2. Normal creatine levels in the body naturally degrade into creatinine, a waste product. Creatinine is excreted through urine. There is approximately 2g of creatine lost per day for normal levels.
3. The initial rapid weight gain that accompanies creatine supplementation is due to an increase in water retention, not due to an increase in muscle.
4. Creatine might help augment protein synthesis (muscle growth) through increasing cellular volume.
5. The body remains saturated with creatine for approximately 1 month after supplementation has stopped. Hence, you can still see an improvement in performance from creatine even if you are not taking it anymore.
6. The most effective way to increase performance through creatine supplementation is to ensure “saturation” of the muscle cells; this may involve the use of a loading phase/maintenance phase protocol. Saturation provides the fastest results.
7. For athletes under 220 lbs. it is generally recommended to use 25 grams of creatine for 5 days split into 5g dosages spread evenly throughout the day. Maintenance dosage is 5g per day.
8. For athletes over 220 lbs. it is recommended to follow the same approach but use 30 grams for each of the 5 days. Maintenance dosage is 10g per day.
9. Saturation can also be achieved without a loading phase, but it takes a longer time to see the effects. Generally, 5g per day for 1 month will saturate the system. However, the effects of this approach have not been documented in clinical study but anecdotal evidence has proved it to be just as effective, albeit less quick.
10. Creatine should be taken with a small amount (25-35g) of simple sugars (glycemic index 90 and above), between meals, to improve absorption through increased insulin secretion.
11. Have the sugars first (juice is preferred), then mix the creatine in ample water and drink it.
13. There is no data that shows creatine monohydrate supplementation is dangerous to one's health.
14. Kidney function is not affected by creatine supplementation. High blood/urine creatinine levels are not due to kidney damage but rather to increased levels of creatine in the body.
15. "Mini-reloading phases" may be necessary to maintain a level of saturation in the body. However, the need for this has not yet been proven through study and as such is up to the user's discretion. Creatine is naturally excreted by the body. If the amount of creatine in the body is increased, so is the amount excreted. Consequently it may be necessary to increase creatine ingestion systematically to ensure a state of saturation at all times.
16. Excessive creatine supplementation causes gastrointestinal distress (i.e. gas, upset stomach, diarrhoea). If you exhibit these symptoms you are using too much creatine and should cut back on your supplementation dosage schedule to regulate your system back to normal.
Final note. Learn as much as possible about creatine and saturation methods,
and do what you think is best for you. Try different methods but don't abuse
the 5g per serving dose and drink lots of water (see water section). We stress
again, the key principle is “saturation”; you do what works best for you
to ensure your muscle belly's are always saturated.
D-pinitol
D-pinitol is a form of pinitol, a naturally-occurring compound found in certain plants, trees and foods, such as soy. Studies show that it has insulin-like effects, driving creatine and other nutrients into muscle cells; which will accelerate muscle growth and improve recovery.
D-pinitol is a natural methyl-inositol extracted from natural sources. It promotes glucose transport and glycogen synthesis, making it a very attractive supplement for the serious athlete looking for increased energy and endurance.
D-pinitol is very popular with people who want to use creatine. A well known, effective recipe-mix is; 5g of creatine, 30mg of D-pinitol and 25g glucose.
Diindolylmethane (DIM)
DIM is chemically called an indole and is a plant phyto-nutrient. It is present copiously in vegetables, especially brussels sprouts, cauliflower and broccoli. DIM tends to increase the ratio of testosterone to oestrogen metabolites in males, and this, of course, tends to make your body composition leaner and is why bodybuilders and strength athletes have given it some attention recently. DIM can modulate oestrogen in women and men (stronger effect in women), to drive the formation of 2-hydroxy oestrogen (sometimes called good oestrogen). This causes stored fat to be released by fat cells! DIM is also considered a strong anti-cancer agent.
Ephedrine & ECA (Thermogenics)
As the name suggests, thermogenics has to do with temperature; these supplements
raise your body temperature, and the number of calories burned. Thermogenic
fat loss products have proven to be effective helping people lose weight;
however not indefinitely. The most potent on the market are those collectively
labelled ECA stacks. ECA is Ephedrine, Caffeine and Aspirin. This is a synergistic
mix gives a multi-angle approach to fat loss:
Ephedrine
Ephedrine (EPH) is an alkaloid derived from a shrub in the family Ephedraceae,
commonly known as ephedra. It is closely related to methamphetamine. The
traditional Chinese herb ma huang (ephedra sinica) contains natural ephedrine,
as does Sida cordifolia.
Ephedrine is a stimulant that acts on the central nervous system, and is widely used for fat loss. It has powerful effects on the cellular mechanisms that control fat release from fat cells. Some of these effects include contributing to the release and blocking the re-uptake of the neurotransmitter noradrenalin. This gives noradrenalin the ability to continuously stimulate receptors in your body, causing fat cell "flood gates" to open and facilitate fat loss. Ephedrine is a non-specific agonist for all three beta-receptors found on lipocytes (fat cells). By stimulating any one of these beta-receptors the fat cells breaks down (lipolysis); ephedrine attacks all 3 sites and is therefore a potent fat burner.
Ephedrine is banned by the FDA and is a class ‘C' drug here in the u.k. It is still available, in its natural plant derived state, in top quality weight control products.
Some of the more common ephedrine side effects people experience from taking the drug are: nervousness, dizziness, tremors, rapid heart rate, headaches, jitters, palpitations, insomnia and increased blood pressure. Most of the serious injuries associated with ephedrine involve high blood pressure, as this can cause bleeding in the brain, a stroke or a heart attack.
Caffeine
The second key thermogenic ingredient, caffeine, is a methylxanthine that
stimulates hormone-induced fat burning. The caffeine in the ECA Stack usually
comes from kola nut and green tea extract. Caffeine works by increasing free
fatty-acid concentrations and adrenaline levels. This results in greater
lipolysis (oxidation of fats for energy), which can drain your fat stores
over time. This change in a muscle's utilisation of energy substrates can
have a profound effect on fat loss. Caffeine also heightens mental alertness
(stimulant effect), which can positively affect your motivation to exercise
and create the caloric deficit needed to lose body fat.
Aspirin
Aspirin is the popular name for salicylic acid. It raises
the body's internal "thermostat," so
that the increased production of heat, which is typical of ECA products,
does not set off alarms in the body. This allows the ephedrine and caffeine
to work in your body for a longer period of time, giving you the maximum
fat-burning potential. Aspirin also helps keep blood ‘thin' which aid the
circulatory system (see Aspirin section).
Studies have shown thermogenics to effectively reduce fat when used for
less than five to six weeks, after which time, the effectiveness begins to
disappear over the next four to five weeks. With over eight weeks of continual
use, tolerances establish and you see very little weight loss improvements.
At this point, you should stop using such a product since it's not going
to do you much good. If you continue using thermogenic products, it is recommended
you take some time off to reduce your tolerance level and then continue at
a reduced dose.
Flavones
Methoxyisoflavone (5-methyl-7-methoxyisoflavone) and ipriflavone (7-isopropoxyisoflavone) are claimed to be powerful anabolic isoflavones similar to those found in soy. They are not hormones but according to Chinoin Research, they display anti-catabolic and enhanced protein synthesis qualities; like androgens. Methoxyisoflavone was designed to combat muscle-wasting conditions by reducing cortisol, increasing protein synthesis and blocking oestrogen conversion.
Ipriflavone is claimed to display anabolic steroid potency but without the side effects; increased protein synthesis, nitrogen retention and anti-catabolism. These two isoflavones are synergistic (work with each other) and when combined give enhanced effects.
We at Physique Bodyshop enjoy researching into supplements to validate (or challenge) such claims, especially of this nature! We went to the patent application to see what research was done to make such claims:
The patent applications for ipriflavone and Methoxyisoflavone make them look like promising compounds for increasing muscle mass. The ipriflavone patent describes a number of tests. It indicates that ipriflavone at 30 mg/kg was anabolic to muscle tissue without androgenic effects using rats, although the degree of the anabolic effect was not given. It also indicates a significant reduction in nitrogen excretion, increased methionine incorporation into muscle tissue, resistance to the catabolic effect of cortisol (with a greater effect than anabolic steroids), and increased weight gain in animals after ipriflavone administration. Ipriflavone caused weight gain in calves, cattle, hogs, poultry, rabbits, and guinea pigs, all without increased food intake.
The patent for Methoxyflavone examines its effects and the effects of some other derivatives of ipriflavone and compares them to those of ipriflavone. Of these compounds, methoxy was the most potent. All of the compounds increased the retention of calcium, phosphorus, potassium, and nitrogen. They also report that these compounds lacked negative androgenic, oestrogenic, CNS, and hepatotoxic (liver) effects and reduced cholesterol. Finally, when given to chickens, these substances caused significant weight gain over control and ipriflavone.
There are a number of reasons to treat this information with caution. First, the information provided in patent applications is often unreliable and bias. Second, a mechanism of action for how these anabolic effects are achieved is not described. Third, although it would seem that an anabolic effect on muscle tissue is demonstrated, the degree of this effect is not given. It could be that there is only a small effect, and the majority of the weight gain caused by these isoflavones is from bone or another tissue. Also, ipriflavone and its metabolites appear to accumulate primarily in the gastrointestinal tract, liver, kidneys, bones, and adrenal glands, although this does not rule out the possibility of an indirect effect.
Dosage and side effects
Ipriflavone is generally well tolerated and free of side effects.
Since there is little research on methoxyisoflavone, the safety and side effect profile, other than what was previously mentioned from the patent application, is largely unknown.
For ipriflavone, the dose used in most clinical trials has been 600 mg daily (200 mg three times daily), and this dosage should be lowered in those with kidney disorders. It is also normally taken with a calcium supplement. Many users of methoxy and ipriflavone for body composition/aesthetic purposes feel they get the best results with 1-2 grams daily.
Companies including LA Muscle (Norateen heavyweight 2) and MRM (Methoxyvone) include these isoflavones in their products; which is a positive sign!
Glucosamine
Glucosamine is a dietary supplement distributed as a salt; commonly, but not limited to, glucosamine HCl, glucosamine sulfate potassium, and glucosamine sulfate sodium. More common now is Glucosamine and Chondroitin, coupled with anti-oxidants.
Glucosamine aids in the formation of connective tissue including collagen and cartilage; consisting of glycosaminoglycans (mucopolysaccharides) & proteoglycans. It is an effective supplement which is made more powerful when consumed with Methylsulfonylmethane (MSM).
Current research shows it may play a role in relieving arthritis.
Guggulsterone
Grown in India, Bangladesh, and Pakistan, Guggul is a tree which exudes a resinous sap out of incisions that are made in its bark. This resin has been used for centuries as part of India's traditional medicine called Ayurveda. In our modern world of advanced chemistry, this resinous sap is processed and purified, and then standardised for a given amount of its active constituents; Z and E Guggulsterones. These two compounds are plant sterols with a high degree of human bioactivity and have been shown in studies to affect many biological processes including thyroid metabolism, cholesterol management, and dermal (skin) function. In each of these areas, Guggulsterones were shown in studies to be highly effective modulators with near drug-like potency.
Acne suppression
An example of Guggul potency is shown when compared with the acne drug tetracycline, the percentage reduction in the inflammatory lesions was 65.2% with the tetracycline as compared to 68% with the Guggulsterones.
How Does Guggulsterone Work?
Guggulsterones stimulate the thyroid gland, which in turn produces more thyroid hormones such as thyroxin. These thyroid hormones have a profound effect on the rate of metabolism including a direct catabolic effect on adipose tissue. Practically, this means that Guggulsterones will stimulate your thyroid to produce more thyroid hormones which in turn will raise your metabolic rate and burn more fat. Guggulsterones increase the peripheral conversion of T4 into T3. Increasing the peripheral conversion of T3 is highly important because the thyroid only produces 20% of the body's T3. Most of the remaining 80% is derived from T4 through a conversion process that occurs in various target tissues, like skeletal muscle, for example.
HMB (beta-hydroxy beta-methylbutyrate)
HMB is a metabolite
of the branched-chain amino acid leucine. HMB is found in foods of both plant
and animal origin, and HMB is also normally produced in the body. Depending
on the nutritional program, 0.3 grams to 1 gram of HMB is produced in the body
per day. Certain plants such as alfalfa and plant products such as corn silage
appear to have relatively large concentrations of HMB. Grapefruit and catfish
also contain relatively high concentrations of this nutrient. However, similar
to various vitamins and other micronutrients, it is extremely difficult and
impractical to consume enough of these foods on a regular basis to provide
the full benefits of HMB. It is probably much more practical to use a dietary
supplement containing pure HMB. Sadly, HMB production has been discontinued
for use as a food supplement, just like GABA.
Researchers are not completely certain how HMB works in the body. It appears that this amino acid metabolite supports the body's ability to minimise protein breakdown subsequent to stress such as intense exercise and it also may work to preserve the integrity of cell membranes; hence the associated “anti-catabolic” label. By minimising protein breakdown, HMB, when combined with a resistance-training program, may cause an increase in muscle mass and strength. HMB has been extensively studied by doctors and researchers. Many species of animals have been studied while using HMB to examine the safety and effectiveness of the compound, and toxicity studies to date suggest that HMB is safe for human use. In one study, which involved people who participated in a "weight-training-like" workout, test subjects who used three grams of HMB a day gained much more lean mass and experienced significantly greater strength gains, in just three weeks, than those who did not use the product. Some professional athletes (especially body-builders) refer to HMB as “human muscle builder”.
It's probably important to continue taking HMB even on your "off" days as not only does HMB play a role in "protecting" your muscles from excessive damage, it may also aid in the growth and repair of muscle tissue during your days away from the gym. If you avoid taking HMB on these days, you may be missing the opportunity to boost your recuperative abilities.
However, it may make sense to take less HMB on non-training days. Some anecdotal and research-based information seems to indicate that it may be beneficial to take more HMB than the recommendation of three grams per day. Some athletes have experienced improved results from as much as five grams per day. Experts have speculated that the improved benefits of higher dosages may be due to the bodyweight of these weight-training athletes, as many of them weigh much more than 200 pounds. So if you're well over 200 pounds, a sample HMB dosing schedule may be trying five or six grams on training days and two to three grams on off days.
Although the total amount of HMB may be reduced on non-training days, it's
important to increase the frequency of HMB supplementation to maintain a
consistent blood level and thereby potentially increase its effectiveness.
For example, you might try consuming a half-serving of HMB five or six times
a day rather than a full serving three times a day.
Medium Chain Triglycerides (MCT)
Fat molecules are structured in "chains" (on a glycerol back bone). As the name implies, ômedium chainö triglycerides are shorter than the long chain triglycerides. This makes them more easily digested than long chain triglycerides.
MCT's have between 6 and 12 carbon atoms in their structure. Long chain triglycerides have more atoms in their composition. Because they have shorter chains than long chain triglycerides, the chain triglycerides are less calorically dense. Regular fat molecules have 9 calories per gram, whereas MCT molecules have only 8.3 calories per 1 gram!
Medium chain triglycerides are also a direct energy source for the body. In this sense, they mimic the function of a carbohydrate.
Consumption of medium chain triglycerides has been shown to encourage caloric thermogenesis at a rate greater than if MCT consumption had not occurred. The body can use MCT's for a number of purposes. These include being used for muscle energy, fat burning, and for the production of adenosine triphosphate.
Although conflicting data has arisen regarding the efficacy of medium chain triglycerides for weight loss, anecdotal evidence continues to mount that MCT's are effective for weight loss and athletic performance.
Obese people may find MCT consumption helpful toward the goal of weight loss. Fat molecules are calorically dense, and consumption of healthy fats (as a substitute for bad fats) will lead to a feeling of satiation and fullness. Consumption of good fats will allow one to reduce food cravings, feel a sense of fullness, and avoid the accumulation of body fat that is associated with the consumption of bad fats.
Because MCT's are used by the body as a direct source of energy, endurance athletes may find them to be a preferable and long-lasting energy source when undergoing physical exercise.
Hard-gainers may find MCT supplementation to be helpful in the quest to gain mass, without fat storage; they will effectively provide the hard-gainer with the means to increase caloric intake, without adding body fat.
Individuals suffering from immune deficiencies may find that medium chain triglycerides will boost their immune system. Fat is used by the endocrine system to produce a multitude of hormones in the body. Fat is the fuel of the hormone system, and as such has immune system boosting properties.
Medium chain triglycerides are available in supplemental form, but dietary sources include: coconut oil, palm kernel oil, and butter.
Methylsulfonylmethane
Methylsulfonylmethane, or MSM, is an organic source of sulphur, thought to help maintain cartilage and connective tissue. It is often paired with glucosamine and chondroitin in dietary supplements
Phenylalanine
The amino acid Phenylalanine exists in two forms,
the D- and L- forms. L-Phenylalanine is found in proteins. Its mirror image,
D-phenylalanine (DPA), can be synthesised artificially.
L-phenylalanine is used in the human body, where it is an essential amino acid. L-Phenylalanine can also be converted into tyrosine. Tyrosine is converted into L-DOPA, norepinephrine (noradrenalin), and epinephrine (adrenalin).
The genetic disorder phenylketonuria is an inability to metabolise phenylalanine.
The synthesised mix DL-Phenylalanine (DLPA), which is a combination of the D- and L- forms, is used as a nutritional supplement.
Phenylalanine is part of the composition of aspartame, a common sweetener
found in prepared foods (particularly soft drinks). Due to phenylketonuria,
products containing aspartame must have a warning label stating they contain
phenylalanine.
Phosphatidyl Choline (PC)
The most significant component of lecithin. It emulsifies and breaks down
fat deposits in the body, which make it helpful in the prevention of arteriosclerosis,
heart disease, gallstones and liver problems. Medical studies have also shown
that PC is beneficial in neurological disorders, memory loss and depression.
PC is 3 times more potent than lecithin.
Pyruvate
Pyruvate is the ionised form of pyruvic acid. It is the output of the breakdown
of glucose (known as glycolysis) and (in aerobic respiration) the main input
(initiator) for the citric acid cycle (Kreb's Cycle). In anaerobic respiration,
pyruvate from glycolysis can be converted to lactate.
Research indicates that pyruvate not only has phenomenal effects on weight
loss by burning fat, but also stimulates energy for higher performance in
exercise. Besides fat loss benefits, pyruvate enhances the transport of glucose
and protein into muscle cells thereby boosting performance levels in exercise.
It works by increasing amount of ATP available to mitochondria, as well as
inhibiting fat production. It can help athletes get toned, cut, and have
more energy.
Vanadyl Sulfate
Vanadyl sulfate is derived from trace mineral vanadium. Athletes have long
used vanadyl sulfate to increase their performance. It is believed to play
a role in regulating the body's blood sugar levels, similar to insulin. Studies
show that vanadyl sulfate mainly helps the muscle cells uptake glucose (instead
of fat cells (adipocytes) uptaking glucose). It is claimed, because it is
an insulin mimic, that it also forces amino acids into muscles to promote
growth?
The recommended dosage is between 30 and 50 mg per day with meals in divided
doses. Supplementing with vanadyl sulfate is safe and effective when taken
in the recommended amounts. As with most trace minerals, excessive over supplementing
may be toxic.
ZMA
ZMA is a unique, vitamin-and-mineral combination support formula containing
highly bioavailable forms of zinc and magnesium; zinc monomethionine and
covalently bound zinc/magnesium aspartate. It is formulated with vitamin
B6 to further enhance zinc and magnesium absorption and utilisation. ZMA
is a powerful non-steroidal, natural dietary supplement clinically proven
to increase free testosterone, total testosterone and insulin-like growth
factor (IGF-1). It is also claimed to improve sleep and recovery.
Athletes can be zinc-deficient, which can result in decreased testosterone, growth hormone and IGF-1 levels and a suppressed immune system.
It is best not to take ZMA with milk or other dairy products, as it will effect the rate of absorption and utilisation. ZMA is best taken before bed