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When you set foot in the gym to pound the iron and do your cardio, several elements must be in place in order for you to reach your physique and performance goals. There is no substitute for hard work, focus and dedication, combined with gut-wrenching workouts and consistency with your training and nutrition, to get you huge and/or ripped. But more and more research is demonstrating the benefits of supplements for health, performance, fat loss, improved training and lean muscle building. In light of the latest scientific studies in peer-reviewed journals, we put together 30 of the best researched-based tips on supplementation and present the first ten in the first part of three-part series. Take your training and performance to a whole new level with these surefire tips for success.
1. Protein Plus Creatine Promotes Healing After Injury
Soft tissue injuries, such as strains and sprains, trigger increased metabolic rate, protein breakdown and inflammation. Chris Tack from the Guy?s and St Thomas NHS Foundation Trust in London, United Kingdom? in a review of literature? noted that athletes are often nutrient deficient as a result of injury and immobility. Adequate protein and creatine monohydrate intake provides amino acids for promoting tissue hypertrophy and triggering protein synthesis? and increases muscle creatine phosphate levels, which supplies energy for cell repair. Based on other studies, recovering athletes should take two shakes per day, each containing 30 grams of whey protein. They should also take five grams of creatine monohydrate a day. (Strength and Conditioning Journal, 38(1): 22-26, 2016)
2. Green Tea Extract Linked to Liver Toxicity
Epigallocatechin gallate (EGCG) is a polyphenol found in green tea extract that enhances the action of insulin, improves blood vessel health, lowers blood pressure and promotes weight loss. However, a case study of a 77-year-old man led by Filip Couturier from St. Vincentius Hospital in Antwerp, Belgium found that a supplement containing green tea extract was toxic to the liver and caused toxic hepatitis. Studies on rats found that EGCG could cause liver damage by reducing important antioxidants that protect it from free radical damage. Free radicals are highly reactive chemicals linked to cell membrane damage, destruction of DNA and cell death. People should be extremely careful about taking supplements that affect individual performance or physiological variables. While they might improve performance, they could also have serious side effects. (Clinics in Research In Hepatology And Gastroenterology, published online March 9, 2016)
3. Protein, HMB and Vitamin D Promote Wound Healing
Nutritional support is important after surgery or following soft tissue injury. Increased dietary protein, particularly from the amino acid leucine, turns on protein synthesis (i.e., mTOR pathway). Turkish researchers found faster healing rates in older women recovering from hip fractures who took supplements containing 36 grams of protein, three grams of HMB and 1,000 international units of vitamin D. HMB (beta-hydroxy beta-methylbutyrate) is a breakdown product of the amino acid leucine that increases lean muscle mass and decreases muscle breakdown. The supplement promoted wound healing, shortened immobilization and increased muscle strength without affecting body mass index. This is another study showing the importance of nutritional support in promoting recovery from injuries and surgery. (Nutrition in Clinical Practice, published online March 10, 2016)
4. Glucosamine and Chondroitin Sulfate Slow Deterioration in Knee Arthritis
Glucosamine (400 milligrams per day) and chondroitin sulfate (500 milligrams per day; GC) decreases knee joint pain and prevents joint deterioration linked to osteoarthritis? according to a six-year long study led by Jean-Pierre Raynauld from the Montreal Hospital Research Center in Montreal, Canada. GC effectively delayed the progression of the disease, while improving functional capacity and decreasing pain. GC reduced cartilage loss and was effective for long-term management of arthritis progress. Nearly 1,600 subjects participated, but the study did not include a control group. (Arthritis Care & Research, published online February 16, 2016)
5. Citrulline Improves Performance
Cyclists consuming 2.4 grams of citrulline per day for eight days improved performance on a four-kilometer cycling speed trial by 1.5 percent, compared to a placebo (fake citrulline). The cyclists reported less fatigue and improved mental concentration after the ride. Citrulline is an amino acid that is converted to arginine, which increases levels of nitric oxide? an important chemical that regulates blood flow throughout the body. Nitric oxide is an important marker of metabolic health and is essential for well-being, sexual performance and overall energy levels. Citrulline supplements can reduce blood pressure in people with hypertension and can increase muscle blood flow. The effects on performance are small, so the practical value of this supplement is questionable. (Journal of the International Society of Sports Nutrition, published online February 20, 2016)
6. Whey Protein Plus Weight Training Reduces Abdominal Fat
Whey protein was superior to carbohydrate or carbohydrate plus whey protein as a post-exercise supplement for decreasing abdominal fat? according to researchers from Finland. Recreationally active men with no weight-training experience trained with weights two to three times per week, and took one of three supplements after each workout. While the study was interesting, it is of little practical value to serious weight trainers. Protein intake was approximately the same in all groups, even though to the groups were taking protein supplements. Also, the subjects had no weight-training experience. It takes beginners months or even years to learn to train intensely. The initial phases of weight training mainly involve motor learning, and don't typically overload the muscles very much. (Journal Of the International Society of Sports Nutrition, 12:48, 2016)
7. Beetroot Juice Reduces Muscle Soreness
Beetroot juice is a superfood. More than 50 studies have shown that beetroot juice enhances blood vessel health, improves endurance, boosts oxygen delivery, reduces the work of the heart during exercise and helps control blood pressure. A study led by Tom Clifford from Northumbria University in the U.K. found that beetroot juice decreased muscle soreness and promoted recovery in the vertical jump following high-intensity eccentric exercise (100-drop jumps). Eccentric exercise, which involves lengthening muscle contractions, is linked to muscle soreness and post-exercise inflammation. The test subjects drank either an eight-ounce or four-ounce glass of beetroot juice or placebo (fake beetroot) immediately after exercise, and 24 and 48 hours during recovery. High doses of beetroot juice reduced muscle soreness and prevented deterioration in jumping performance, compared to the placebo. Delayed onset muscle soreness is caused by small injuries to the muscle cells, and further damage triggered by inflammation. Beetroot works by decreasing inflammation. (European Journal of Applied Physiology, 116: 353-362, 2016)
8. Leucine Prevents Muscle Loss During Bed Rest
Too much bed rest will kill you! In 1947, British physician Richard Asher wrote, “Teach us to live that we may dread unnecessary time in bed. Get people up and we may save our patients from an early grave.” Bed rest studies by scientists from NASA showed that three weeks of total bed rest (not allowed to get out of bed during the experiment) caused a 25 percent decrease in aerobic capacity, a 13 percent decrease in lean muscle mass and a 25 to 35 percent decrease in strength and power. Everyone gets sick occasionally, so how do you maintain precious training gains when you have to stay in bed? A study led by Kirk English from the University of Texas Medical Branch in Galveston, Texas found that supplementing the amino acid leucine with every meal (0.06 grams per kilogram of bodyweight) during 14 days of bed rest prevented some changes in lean muscle, strength, power and body fat, compared to a placebo (fake leucine). Leucine is an amino acid that acts as a chemical signal to turn on protein synthesis in the muscle cells. Leucine can prevent physical deterioration during short breaks in training or when you are confined to bed with the flu. (American Journal Clinical Nutrition, 103: 465-473, 2016)
9. HMB Lowers Death Rate in Hospital Patients
Older people often have poor appetites, reduced lean muscle mass and poor strength that impair mobility and quality of life. Physical deterioration from illnesses such as flu or pneumonia leaves them with little reserves, which increases the risk of death. HMB supplements might build up their reserves and improve the chances of survival when they get sick— according to a study led by Nicolaas Deutz from the Center for Translational Research in Aging and Longevity at Texas A&M University. HMB (beta-hydroxy-beta-methylbutyrate) is a breakdown product of the amino acid leucine that prevents protein breakdown and promotes muscle hypertrophy, particularly when combined with weight training. It also increases fat-free weight (mainly muscle) and decreases fat. Researchers fed a drink containing 1.5 grams of HMB twice a day or a placebo (fake HMB) to older, malnourished patients treated for heart failure, heart attack, pneumonia or lung disease. Patients given the supplement were five percent less likely to die within 90 days of hospitalization than those given a placebo. The HMB group gained more weight and showed improved nutritional status after discharge from the hospital. HMB increases protein synthesis in older adults and young athletes. Most studies show that the ideal HMB dosage is 38 milligrams per kilogram of bodyweight per day. It works best when taken close to a workout and consumed daily for two weeks prior to a competition. It is effective in young and old people, and is a safe and effective supplement for athletes and active adults. (Clinical Nutrition, 35:18e26, 2016)
10. Antioxidants Interfere With Training Gains
Reactive oxygen species (ROS) are highly reactive chemicals produced naturally during metabolism by the cell mitochondria (powerhouses of the cell). They are linked to delayed onset muscle soreness, fatigue, delayed recovery and cell damage. Many athletes take antioxidant supplements to suppress the activity of ROS. This is a mistake. A review of literature by Troy Merry and Michael Ristow from the Swiss Federal Institute of Technology in Zurich, Switzerland concluded that antioxidant supplements might interfere with positive adaptations to exercise. ROS act as signaling chemicals that affect mitochondria formation, immunity and blood sugar regulation. Antioxidant supplements interfere with blood vessel formation, insulin sensitivity, cell defenses, muscle hypertrophy and cell endurance adaptations. Antioxidant supplements do athletes more harm than good.
When you set foot in the gym to pound the iron and do your cardio, several elements must be in place in order for you to reach your physique and performance goals. There is no substitute for hard work, focus and dedication, combined with gut-wrenching workouts and consistency with your training and nutrition, to get you huge and/or ripped. But more and more research is demonstrating the benefits of supplements for health, performance, fat loss, improved training and lean muscle building. In light of the latest scientific studies in peer-reviewed journals, we put together 30 of the best researched-based tips on supplementation and which is being posted in three parts. Part 1 (items 1 to 10) was posted last Wednesday, January 11. This is Part 2 (items 11-20) and Part 3 (items 21-30) will be posted on Wednesday, January 18. Take your training and performance to a whole new level with these surefire tips for success.
11. Caffeine Helps Athletes Overcome Moderate Pain
Legendary football coach Vince Lombardi popularized the saying “No pain, no gain.” Increases in muscle size and strength, endurance, power and speed come from pushing harder than before, and it hurts. Coping with the pain of exercise will help you move up to the next level. Scientists from the University of Oklahoma, led by Alexander Gonglach and Christopher Black, found that caffeine helped cyclists better cope with moderate but not severe pain accompanying exercise. In exercise triggering moderate pain, caffeine (five milligrams per kilogram of bodyweight) allowed athletes to do more work, ride further, produce more power and reach higher oxygen consumptions. Caffeine had no effect on exercise performance at intensities producing severe pain. Caffeine will reduce the pain of exercise, as long as the intensity is not too great. (Medicine and Science in Sport and Exercise, 48: 287-296, 2016)
12. FDA Finds Illegal Methylsynephrine in Supplements
The U.S. Food and Drug Administration (FDA) sent warning letters to seven companies after finding the stimulant methylsynephrine as a dietary ingredient in their supplements. Methylsynephrine (m-synephrine) is also known as Oxilofrine and p-hydroxyephendrine. The 1994 Dietary Supplement Health and Education Act allows the FDA to remove products from the market if they contain unsafe ingredients or their labeling is false or misleading. Methylsynephrine is on the World Anti Doping Agency’s banned substances list, and it does not meet the definition of a dietary ingredient. Bitter orange supplement extracts contain p-synephrine, a legal and natural source of synephrine. Unlike m-synephrine, p-synephrine does not raise heart rate or blood pressure. (fda.gov/Food/DietarySupplements/ProductsIngredients/ucm493282.htm)
13. Beetroot Juice or Sodium Nitrate for Boosting Nitric Oxide?
Nitric oxide is a gas secreted by the endothelial cells that line the blood vessels. It is critical for regulating blood flow, and optimal nitric oxide metabolism is an important measure of metabolic health. Increasing nitric oxide with nitrate supplements such as beetroot juice or sodium nitrate decreases blood pressure, improves endurance exercise efficiency, boosts endurance and promotes strength during weight-training programs. Beetroot juice is a miracle food. Unfortunately, beetroot is expensive and hard to find. A one-liter bottle at specialty grocery stores costs about $6— if you can find it. Making your own beetroot juice is an option but requires a relatively expensive juicer. Joelle Flueck from the University of Z?rich in Switzerland, and colleagues, found that sodium nitrate supplements increased blood nitrate levels as well as beetroot juice but were not as effective for producing changes in oxygen consumption. Overall, beetroot seems to be more effective for enhancing exercise performance and lowering blood pressure than sodium nitrate. (Applied Physiology Nutrition and Metabolism, 41:1-9, 2016)
supp-part2-1
14. Beta-Alanine Increases Endurance in Middle-Aged Adults
Supplementing 2.4 grams per day of beta-alanine improved endurance and brain function in middle-aged adults— according to a study from the State University of New York at Buffalo. High-intensity exercise increases chemicals such as hydrogen ion, inorganic phosphate and adenosine diphosphate that slow biochemical reactions and promote fatigue. Buffers, such as bicarbonate and carnosine, can help neutralize these chemicals and promote performance. Carnosine, which is made from alanine, is an important antioxidant that protects cells from destruction and buffers acids that cause fatigue. Muscle carnosine levels are highly related to maximum exercise capacity. Supplementing carnosine or alanine increases muscle carnosine levels, which enhances muscle-buffering capacity. Muscle carnosine levels decrease with age, which reduces the capacity for high-intensity exercise. Beta-alanine is an effective supplement for improving endurance capacity in middle-aged adults. (Study presented at the Experimental Biology 2016 Meeting in San Diego, April 2016)
15. Conjugated Linoleic Acid Does Not Promote Fat Loss
Conjugated linoleic acid (CLA) is a popular supplement for promoting weight loss and increasing lean muscle mass, but its effectiveness remains controversial. CLA may promote muscle protein synthesis by increasing testosterone levels and improving blood sugar regulation. Alex Ribeiro from Londrina State University in Brazil, and co-workers, found that supplementing 3.2 grams per day of CLA for eight weeks during an endurance-training program had no effect on endurance, leg or trunk fat, or total body fat beyond the effects of endurance exercise alone. The study found that CLA has no effect on fat loss in obese women. (International Journal Sports Nutrition Exercise Metabolism 26: 135-144, 2016)
16. Omega-3 Enhances Fat Loss But Does Not Boost Muscle Growth
Supplementing five grams of fish oil high in omega-3 fatty acids daily, plus 30 grams of whey protein following weight workouts, had no effect on muscle hypertrophy beyond training and whey protein alone— according to an eight-week study led by Chris McGlory from the University of Stirling in Scotland. Fish oil suppressed anabolic signaling, which could have negative long-term effects— even though it might promote fat loss and cardiovascular health. Oily fish, such as tuna and salmon, contain high levels of omega-3 fatty acids, which are recommended to prevent heart attack and type 2 diabetes and promote blood vessel health. Animal studies found that increased intake of omega-3s prevented weight gain in animals consuming obesity-promoting diets, and reduced fat in overweight animals. Omega-3s should have some positive effects on weight control in humans because they suppress appetite and destroy fat cells. Omega-3s also trigger changes in human gene activity in skeletal muscle, heart, liver, intestines and adipose tissue that prevent fat deposition, promote fat use and increase energy expenditure. (Physiological Reports, 4(6), e12715, 2016)
17. Taurine Has No Effect on High-Intensity Performance
Taurine does not improve high-intensity running performance— according to a Brazilian study. Taurine is an amino acid that helps regulate cell fluid balance and calcium levels, protects cells against reactive oxygen species, stabilizes cell membranes and decreases inflammation. It is found in high concentrations in nerve and muscle cells. It is also a prominent ingredient in many energy drinks and supplements. It crosses the blood-brain barrier and is involved in a variety of brain functions. However, few studies have examined its effectiveness in improving athletic performance.Taurine provides some protection against blood clotting from taking anabolic steroids, but does not improve exercise performance. (Applied Physiology, Nutrition and Metabolism, 14:498-503, 2016)
18. Beta-Alanine Increases Endurance and Strength
High-intensity exercise increases chemicals such as hydrogen ion, inorganic phosphate and adenosine diphosphate that slow biochemical reactions and promote fatigue. Buffers, such as bicarbonate and carnosine, can help neutralize these chemicals and promote performance. Carnosine, which is made from alanine, is an important antioxidant that protects cells from destruction and buffers acids that cause fatigue. Muscle carnosine levels are highly related to maximum exercise capacity. Supplementing carnosine or alanine increases muscle carnosine levels, which enhances muscle-buffering capacity. Muscle carnosine levels decrease with age, which reduces the capacity for high-intensity exercise. Jordan Glenn from the University of Arkansas, and co-workers, found that supplementing beta-alanine for 28 days in female masters athletes increased lower body muscle strength and exercise capacity, compared to a placebo (fake alanine). Beta-alanine is an effective supplement for intensely training, older female athletes. (Journal Strength Conditioning Research, 30: 200-207, 2016)
19. HMB Prevents Inflammation and Immune System Suppression During Intense Training
Beta-hydroxy-beta-methylbutyrate (HMB) is a metabolite of the amino acid leucine. HMB prevents protein breakdown and promotes hypertrophy in beginning weight trainers, and decreases body fat and increases lean mass in power athletes. A study led by Jay Hoffman from the University of Central Florida in Orlando found that HMB might help prevent the effects of overtraining. Intense exercise such as extreme military training or repeated cross-training workouts often results in overtraining, suppression of the immune system and muscle breakdown. This can lead to decreased performance, upper respiratory infections and damaged muscle tissue. Supplementing HMB (three grams per day) for 23 days reduced symptoms of immune system suppression, inflammation and muscle deterioration in combat soldiers involved in intense military training, compared to a placebo (fake HMB). Examples of training stresses included six to eight hours of night navigation across difficult terrain, carrying heavy loads for long distances and severe sleep deprivation. HMB is an effective supplement for people involved in sustained heavy training. (Nutrition Research, 36: 553-563, 2016)
20. Bitter Orange Extract Safe in Healthy People
Bitter orange (Citrus aurantium) is a nervous system stimulator included in many weight loss and energy-boosting supplements. Scientists from Creighton University Medical Center and Jordan University of Science and Technology concluded that a single dose of bitter orange extract (49 milligrams p-synephrine) had no effect on the electrocardiogram, heart rate, systolic blood pressure, or standard clinical blood chemistry tests. It increased diastolic blood pressure slightly and temporarily. They concluded that the supplement is safe when taken as directed. Energy-boosting supplements reduce the perception of fatigue during exercise. They make workouts seem easier and might boost performance by increasing training adherence (i.e., showing up at the gym). These products make athletes want to train and help sustain workout intensity. We don’t know much about the long-term safety of these products.
1. Protein Plus Creatine Promotes Healing After Injury
Soft tissue injuries, such as strains and sprains, trigger increased metabolic rate, protein breakdown and inflammation. Chris Tack from the Guy?s and St Thomas NHS Foundation Trust in London, United Kingdom? in a review of literature? noted that athletes are often nutrient deficient as a result of injury and immobility. Adequate protein and creatine monohydrate intake provides amino acids for promoting tissue hypertrophy and triggering protein synthesis? and increases muscle creatine phosphate levels, which supplies energy for cell repair. Based on other studies, recovering athletes should take two shakes per day, each containing 30 grams of whey protein. They should also take five grams of creatine monohydrate a day. (Strength and Conditioning Journal, 38(1): 22-26, 2016)
2. Green Tea Extract Linked to Liver Toxicity
Epigallocatechin gallate (EGCG) is a polyphenol found in green tea extract that enhances the action of insulin, improves blood vessel health, lowers blood pressure and promotes weight loss. However, a case study of a 77-year-old man led by Filip Couturier from St. Vincentius Hospital in Antwerp, Belgium found that a supplement containing green tea extract was toxic to the liver and caused toxic hepatitis. Studies on rats found that EGCG could cause liver damage by reducing important antioxidants that protect it from free radical damage. Free radicals are highly reactive chemicals linked to cell membrane damage, destruction of DNA and cell death. People should be extremely careful about taking supplements that affect individual performance or physiological variables. While they might improve performance, they could also have serious side effects. (Clinics in Research In Hepatology And Gastroenterology, published online March 9, 2016)
3. Protein, HMB and Vitamin D Promote Wound Healing
Nutritional support is important after surgery or following soft tissue injury. Increased dietary protein, particularly from the amino acid leucine, turns on protein synthesis (i.e., mTOR pathway). Turkish researchers found faster healing rates in older women recovering from hip fractures who took supplements containing 36 grams of protein, three grams of HMB and 1,000 international units of vitamin D. HMB (beta-hydroxy beta-methylbutyrate) is a breakdown product of the amino acid leucine that increases lean muscle mass and decreases muscle breakdown. The supplement promoted wound healing, shortened immobilization and increased muscle strength without affecting body mass index. This is another study showing the importance of nutritional support in promoting recovery from injuries and surgery. (Nutrition in Clinical Practice, published online March 10, 2016)
4. Glucosamine and Chondroitin Sulfate Slow Deterioration in Knee Arthritis
Glucosamine (400 milligrams per day) and chondroitin sulfate (500 milligrams per day; GC) decreases knee joint pain and prevents joint deterioration linked to osteoarthritis? according to a six-year long study led by Jean-Pierre Raynauld from the Montreal Hospital Research Center in Montreal, Canada. GC effectively delayed the progression of the disease, while improving functional capacity and decreasing pain. GC reduced cartilage loss and was effective for long-term management of arthritis progress. Nearly 1,600 subjects participated, but the study did not include a control group. (Arthritis Care & Research, published online February 16, 2016)
5. Citrulline Improves Performance
Cyclists consuming 2.4 grams of citrulline per day for eight days improved performance on a four-kilometer cycling speed trial by 1.5 percent, compared to a placebo (fake citrulline). The cyclists reported less fatigue and improved mental concentration after the ride. Citrulline is an amino acid that is converted to arginine, which increases levels of nitric oxide? an important chemical that regulates blood flow throughout the body. Nitric oxide is an important marker of metabolic health and is essential for well-being, sexual performance and overall energy levels. Citrulline supplements can reduce blood pressure in people with hypertension and can increase muscle blood flow. The effects on performance are small, so the practical value of this supplement is questionable. (Journal of the International Society of Sports Nutrition, published online February 20, 2016)
6. Whey Protein Plus Weight Training Reduces Abdominal Fat
Whey protein was superior to carbohydrate or carbohydrate plus whey protein as a post-exercise supplement for decreasing abdominal fat? according to researchers from Finland. Recreationally active men with no weight-training experience trained with weights two to three times per week, and took one of three supplements after each workout. While the study was interesting, it is of little practical value to serious weight trainers. Protein intake was approximately the same in all groups, even though to the groups were taking protein supplements. Also, the subjects had no weight-training experience. It takes beginners months or even years to learn to train intensely. The initial phases of weight training mainly involve motor learning, and don't typically overload the muscles very much. (Journal Of the International Society of Sports Nutrition, 12:48, 2016)
7. Beetroot Juice Reduces Muscle Soreness
Beetroot juice is a superfood. More than 50 studies have shown that beetroot juice enhances blood vessel health, improves endurance, boosts oxygen delivery, reduces the work of the heart during exercise and helps control blood pressure. A study led by Tom Clifford from Northumbria University in the U.K. found that beetroot juice decreased muscle soreness and promoted recovery in the vertical jump following high-intensity eccentric exercise (100-drop jumps). Eccentric exercise, which involves lengthening muscle contractions, is linked to muscle soreness and post-exercise inflammation. The test subjects drank either an eight-ounce or four-ounce glass of beetroot juice or placebo (fake beetroot) immediately after exercise, and 24 and 48 hours during recovery. High doses of beetroot juice reduced muscle soreness and prevented deterioration in jumping performance, compared to the placebo. Delayed onset muscle soreness is caused by small injuries to the muscle cells, and further damage triggered by inflammation. Beetroot works by decreasing inflammation. (European Journal of Applied Physiology, 116: 353-362, 2016)
8. Leucine Prevents Muscle Loss During Bed Rest
Too much bed rest will kill you! In 1947, British physician Richard Asher wrote, “Teach us to live that we may dread unnecessary time in bed. Get people up and we may save our patients from an early grave.” Bed rest studies by scientists from NASA showed that three weeks of total bed rest (not allowed to get out of bed during the experiment) caused a 25 percent decrease in aerobic capacity, a 13 percent decrease in lean muscle mass and a 25 to 35 percent decrease in strength and power. Everyone gets sick occasionally, so how do you maintain precious training gains when you have to stay in bed? A study led by Kirk English from the University of Texas Medical Branch in Galveston, Texas found that supplementing the amino acid leucine with every meal (0.06 grams per kilogram of bodyweight) during 14 days of bed rest prevented some changes in lean muscle, strength, power and body fat, compared to a placebo (fake leucine). Leucine is an amino acid that acts as a chemical signal to turn on protein synthesis in the muscle cells. Leucine can prevent physical deterioration during short breaks in training or when you are confined to bed with the flu. (American Journal Clinical Nutrition, 103: 465-473, 2016)
9. HMB Lowers Death Rate in Hospital Patients
Older people often have poor appetites, reduced lean muscle mass and poor strength that impair mobility and quality of life. Physical deterioration from illnesses such as flu or pneumonia leaves them with little reserves, which increases the risk of death. HMB supplements might build up their reserves and improve the chances of survival when they get sick— according to a study led by Nicolaas Deutz from the Center for Translational Research in Aging and Longevity at Texas A&M University. HMB (beta-hydroxy-beta-methylbutyrate) is a breakdown product of the amino acid leucine that prevents protein breakdown and promotes muscle hypertrophy, particularly when combined with weight training. It also increases fat-free weight (mainly muscle) and decreases fat. Researchers fed a drink containing 1.5 grams of HMB twice a day or a placebo (fake HMB) to older, malnourished patients treated for heart failure, heart attack, pneumonia or lung disease. Patients given the supplement were five percent less likely to die within 90 days of hospitalization than those given a placebo. The HMB group gained more weight and showed improved nutritional status after discharge from the hospital. HMB increases protein synthesis in older adults and young athletes. Most studies show that the ideal HMB dosage is 38 milligrams per kilogram of bodyweight per day. It works best when taken close to a workout and consumed daily for two weeks prior to a competition. It is effective in young and old people, and is a safe and effective supplement for athletes and active adults. (Clinical Nutrition, 35:18e26, 2016)
10. Antioxidants Interfere With Training Gains
Reactive oxygen species (ROS) are highly reactive chemicals produced naturally during metabolism by the cell mitochondria (powerhouses of the cell). They are linked to delayed onset muscle soreness, fatigue, delayed recovery and cell damage. Many athletes take antioxidant supplements to suppress the activity of ROS. This is a mistake. A review of literature by Troy Merry and Michael Ristow from the Swiss Federal Institute of Technology in Zurich, Switzerland concluded that antioxidant supplements might interfere with positive adaptations to exercise. ROS act as signaling chemicals that affect mitochondria formation, immunity and blood sugar regulation. Antioxidant supplements interfere with blood vessel formation, insulin sensitivity, cell defenses, muscle hypertrophy and cell endurance adaptations. Antioxidant supplements do athletes more harm than good.
When you set foot in the gym to pound the iron and do your cardio, several elements must be in place in order for you to reach your physique and performance goals. There is no substitute for hard work, focus and dedication, combined with gut-wrenching workouts and consistency with your training and nutrition, to get you huge and/or ripped. But more and more research is demonstrating the benefits of supplements for health, performance, fat loss, improved training and lean muscle building. In light of the latest scientific studies in peer-reviewed journals, we put together 30 of the best researched-based tips on supplementation and which is being posted in three parts. Part 1 (items 1 to 10) was posted last Wednesday, January 11. This is Part 2 (items 11-20) and Part 3 (items 21-30) will be posted on Wednesday, January 18. Take your training and performance to a whole new level with these surefire tips for success.
11. Caffeine Helps Athletes Overcome Moderate Pain
Legendary football coach Vince Lombardi popularized the saying “No pain, no gain.” Increases in muscle size and strength, endurance, power and speed come from pushing harder than before, and it hurts. Coping with the pain of exercise will help you move up to the next level. Scientists from the University of Oklahoma, led by Alexander Gonglach and Christopher Black, found that caffeine helped cyclists better cope with moderate but not severe pain accompanying exercise. In exercise triggering moderate pain, caffeine (five milligrams per kilogram of bodyweight) allowed athletes to do more work, ride further, produce more power and reach higher oxygen consumptions. Caffeine had no effect on exercise performance at intensities producing severe pain. Caffeine will reduce the pain of exercise, as long as the intensity is not too great. (Medicine and Science in Sport and Exercise, 48: 287-296, 2016)
12. FDA Finds Illegal Methylsynephrine in Supplements
The U.S. Food and Drug Administration (FDA) sent warning letters to seven companies after finding the stimulant methylsynephrine as a dietary ingredient in their supplements. Methylsynephrine (m-synephrine) is also known as Oxilofrine and p-hydroxyephendrine. The 1994 Dietary Supplement Health and Education Act allows the FDA to remove products from the market if they contain unsafe ingredients or their labeling is false or misleading. Methylsynephrine is on the World Anti Doping Agency’s banned substances list, and it does not meet the definition of a dietary ingredient. Bitter orange supplement extracts contain p-synephrine, a legal and natural source of synephrine. Unlike m-synephrine, p-synephrine does not raise heart rate or blood pressure. (fda.gov/Food/DietarySupplements/ProductsIngredients/ucm493282.htm)
13. Beetroot Juice or Sodium Nitrate for Boosting Nitric Oxide?
Nitric oxide is a gas secreted by the endothelial cells that line the blood vessels. It is critical for regulating blood flow, and optimal nitric oxide metabolism is an important measure of metabolic health. Increasing nitric oxide with nitrate supplements such as beetroot juice or sodium nitrate decreases blood pressure, improves endurance exercise efficiency, boosts endurance and promotes strength during weight-training programs. Beetroot juice is a miracle food. Unfortunately, beetroot is expensive and hard to find. A one-liter bottle at specialty grocery stores costs about $6— if you can find it. Making your own beetroot juice is an option but requires a relatively expensive juicer. Joelle Flueck from the University of Z?rich in Switzerland, and colleagues, found that sodium nitrate supplements increased blood nitrate levels as well as beetroot juice but were not as effective for producing changes in oxygen consumption. Overall, beetroot seems to be more effective for enhancing exercise performance and lowering blood pressure than sodium nitrate. (Applied Physiology Nutrition and Metabolism, 41:1-9, 2016)
supp-part2-1
14. Beta-Alanine Increases Endurance in Middle-Aged Adults
Supplementing 2.4 grams per day of beta-alanine improved endurance and brain function in middle-aged adults— according to a study from the State University of New York at Buffalo. High-intensity exercise increases chemicals such as hydrogen ion, inorganic phosphate and adenosine diphosphate that slow biochemical reactions and promote fatigue. Buffers, such as bicarbonate and carnosine, can help neutralize these chemicals and promote performance. Carnosine, which is made from alanine, is an important antioxidant that protects cells from destruction and buffers acids that cause fatigue. Muscle carnosine levels are highly related to maximum exercise capacity. Supplementing carnosine or alanine increases muscle carnosine levels, which enhances muscle-buffering capacity. Muscle carnosine levels decrease with age, which reduces the capacity for high-intensity exercise. Beta-alanine is an effective supplement for improving endurance capacity in middle-aged adults. (Study presented at the Experimental Biology 2016 Meeting in San Diego, April 2016)
15. Conjugated Linoleic Acid Does Not Promote Fat Loss
Conjugated linoleic acid (CLA) is a popular supplement for promoting weight loss and increasing lean muscle mass, but its effectiveness remains controversial. CLA may promote muscle protein synthesis by increasing testosterone levels and improving blood sugar regulation. Alex Ribeiro from Londrina State University in Brazil, and co-workers, found that supplementing 3.2 grams per day of CLA for eight weeks during an endurance-training program had no effect on endurance, leg or trunk fat, or total body fat beyond the effects of endurance exercise alone. The study found that CLA has no effect on fat loss in obese women. (International Journal Sports Nutrition Exercise Metabolism 26: 135-144, 2016)
16. Omega-3 Enhances Fat Loss But Does Not Boost Muscle Growth
Supplementing five grams of fish oil high in omega-3 fatty acids daily, plus 30 grams of whey protein following weight workouts, had no effect on muscle hypertrophy beyond training and whey protein alone— according to an eight-week study led by Chris McGlory from the University of Stirling in Scotland. Fish oil suppressed anabolic signaling, which could have negative long-term effects— even though it might promote fat loss and cardiovascular health. Oily fish, such as tuna and salmon, contain high levels of omega-3 fatty acids, which are recommended to prevent heart attack and type 2 diabetes and promote blood vessel health. Animal studies found that increased intake of omega-3s prevented weight gain in animals consuming obesity-promoting diets, and reduced fat in overweight animals. Omega-3s should have some positive effects on weight control in humans because they suppress appetite and destroy fat cells. Omega-3s also trigger changes in human gene activity in skeletal muscle, heart, liver, intestines and adipose tissue that prevent fat deposition, promote fat use and increase energy expenditure. (Physiological Reports, 4(6), e12715, 2016)
17. Taurine Has No Effect on High-Intensity Performance
Taurine does not improve high-intensity running performance— according to a Brazilian study. Taurine is an amino acid that helps regulate cell fluid balance and calcium levels, protects cells against reactive oxygen species, stabilizes cell membranes and decreases inflammation. It is found in high concentrations in nerve and muscle cells. It is also a prominent ingredient in many energy drinks and supplements. It crosses the blood-brain barrier and is involved in a variety of brain functions. However, few studies have examined its effectiveness in improving athletic performance.Taurine provides some protection against blood clotting from taking anabolic steroids, but does not improve exercise performance. (Applied Physiology, Nutrition and Metabolism, 14:498-503, 2016)
18. Beta-Alanine Increases Endurance and Strength
High-intensity exercise increases chemicals such as hydrogen ion, inorganic phosphate and adenosine diphosphate that slow biochemical reactions and promote fatigue. Buffers, such as bicarbonate and carnosine, can help neutralize these chemicals and promote performance. Carnosine, which is made from alanine, is an important antioxidant that protects cells from destruction and buffers acids that cause fatigue. Muscle carnosine levels are highly related to maximum exercise capacity. Supplementing carnosine or alanine increases muscle carnosine levels, which enhances muscle-buffering capacity. Muscle carnosine levels decrease with age, which reduces the capacity for high-intensity exercise. Jordan Glenn from the University of Arkansas, and co-workers, found that supplementing beta-alanine for 28 days in female masters athletes increased lower body muscle strength and exercise capacity, compared to a placebo (fake alanine). Beta-alanine is an effective supplement for intensely training, older female athletes. (Journal Strength Conditioning Research, 30: 200-207, 2016)
19. HMB Prevents Inflammation and Immune System Suppression During Intense Training
Beta-hydroxy-beta-methylbutyrate (HMB) is a metabolite of the amino acid leucine. HMB prevents protein breakdown and promotes hypertrophy in beginning weight trainers, and decreases body fat and increases lean mass in power athletes. A study led by Jay Hoffman from the University of Central Florida in Orlando found that HMB might help prevent the effects of overtraining. Intense exercise such as extreme military training or repeated cross-training workouts often results in overtraining, suppression of the immune system and muscle breakdown. This can lead to decreased performance, upper respiratory infections and damaged muscle tissue. Supplementing HMB (three grams per day) for 23 days reduced symptoms of immune system suppression, inflammation and muscle deterioration in combat soldiers involved in intense military training, compared to a placebo (fake HMB). Examples of training stresses included six to eight hours of night navigation across difficult terrain, carrying heavy loads for long distances and severe sleep deprivation. HMB is an effective supplement for people involved in sustained heavy training. (Nutrition Research, 36: 553-563, 2016)
20. Bitter Orange Extract Safe in Healthy People
Bitter orange (Citrus aurantium) is a nervous system stimulator included in many weight loss and energy-boosting supplements. Scientists from Creighton University Medical Center and Jordan University of Science and Technology concluded that a single dose of bitter orange extract (49 milligrams p-synephrine) had no effect on the electrocardiogram, heart rate, systolic blood pressure, or standard clinical blood chemistry tests. It increased diastolic blood pressure slightly and temporarily. They concluded that the supplement is safe when taken as directed. Energy-boosting supplements reduce the perception of fatigue during exercise. They make workouts seem easier and might boost performance by increasing training adherence (i.e., showing up at the gym). These products make athletes want to train and help sustain workout intensity. We don’t know much about the long-term safety of these products.
