Supplement Rx Capsules
Many guys who work out take energy-boosting supplements (such as Ripped Force and Ripped Fuel) to increase training intensity and decrease the perception of effort during exercise. Scientists don't know much about the physiology of these products, particularly during physical activity. Christine Haller and colleagues from the University of California, San Francisco found that Ripped Fuel, consumed 1 hour before exercise (stationary bike ride for 30 minutes at 75 percent of maximum capacity), decreased the perception of effort.The active ingredients in the product include caffeine and synephrine.
Diastolic blood pressure (the lower blood pressure number) and blood sugar were higher after exercise in people who took the supplement. None of the subjects experienced any side effects and all reported that it made them feel better and more energetic.The supplement had no affect on post-exercise heart rate, systolic blood pressure or body temperature. Ripped Fuel appears to be a valuable supplement that has minimal side effects. (British Journal of Clinical Pharmacology, 65:833-840, 2008)
Post-Exercise Carb Feeding Lowers Testosterone
Pre-and post-weight-training supplements promote protein synthesis and muscle growth. Increased blood levels of amino acids and carbohydrates speed the movement of amino acids into muscle cells and stimulate signaling chemicals that promote muscle repair and increase muscle size. A study from Appalachian State University, led by Sean Schumm, found that recreationally trained men who took a carbohydrate supplement after weight training showed decreases in testosterone, large increases in insulin and blood sugar, but no change in cortisol.
Insulin is a powerful anabolic hormone that stimulates protein synthesis and promotes the transport of amino acids from blood into muscle cells.The researchers could not explain why carb ingestion decreased testosterone or what it means to gym rats and power athletes. (International Journal Sport Nutrition Exercise Metabolism, 18: 260-280, 2008)
Post-Exercise Carb Supplements Boost Immunity
Intense weight-training or endurance exercise suppresses the immune system and increases the risk of colds and flu.The body tries to maintain a balance.Trauma from injury or surgery, germs or intense training disturb this balance, which can lead to immune system and tissue breakdown, illness and inflammation. Suppressed immunity and illness make training gains ground to a halt. Active men must ride a fine line between hard work that produces improvements in fitness and overtraining, which causes immune system suppression and injury.
A study from Springfield College in Massachusetts led by Lara Carlson found that feeding a carbohydrate supplement before, during and after an intense weight-training session reduced the immune system reaction to exercise.The effect of carbohydrate supplementation on the risk of illness is not known.The immune system is the ultimate limiting factor of performance. Guys who pound the iron should structure their training and nutrition programs so that they maintain healthy immune systems (i.e., if you get sick often, you might be training too hard). (International Journals Sports Nutrition Exercise Metabolism, 18: 247-259, 2008)
Protein-Fiber Supplement Plus Exercise Promotes Fat Loss
Let's face it, dieting sucks. Roughly 90 percent of people who lose weight through dieting alone gain it back within 12 months. Only some people lose weight through exercise alone. Christopher Lockwood and co-workers from the University of Oklahoma found that combining exercise (weight-training +30 minutes of aerobics) with a high-protein, high-fiber supplement (Full Strength, made by Philips Performance Nutrition) increased lean mass and decreased body fat compared to groups that exercised or remained sedentary. All subjects taking the supplement showed improvements in body composition.
The supplement group improved most in weightlifting strength, endurance and maximal oxygen uptake.The diet was monitored but not controlled. The supplement group ate fewer calories, more protein and fiber, and less carbohydrate than the other groups. Exercise plus a high protein-fiber supplement (40 grams protein per serving; 6 grams fiber per serving) is a relatively painless way to lose fat and gain muscle without dieting. (Nutrition Metabolism, 5:11, 2008; online publication)
Timing important For Protein And Creative Supplementation
Muscle loss in older people decreases physical capacity, independence and quality of life. Muscle mass decreases because of reductions in anabolic hormones, physical inactivity, and poor nutrition. Weight training, protein and creatine monohydrate can help preserve or increase muscle mass in older adults. Canadian researchers, in a review of literature, concluded that supplement timing is critical for maximizing their effects on muscle mass in older adults.
Taking the supplements shortly before or after weight training increases muscle blood flow, which speeds delivery of amino acids and creatine to the tissues. Protein and creatine supplements are valuable for preserving or increasing muscle mass in older adults, particularly if they are taken close to periods of increased muscle blood flow. (Applied Physiology Nutrition Metabolism, 33: 184-190, 2008)
Amino Acid Speeds Protein Synthesis After Weight Training
Cells use amino acids to make new proteins, but amino acids do a lot more than that. Amino acids activate signaling proteins in muscles that turn on protein synthesis and increase muscle fiber size. Muscle tension, blood levels of amino acids (particularly leucine) and insulin are key factors triggering muscle growth.They activate signaling pathways inside the cells that promote protein synthesis in the muscles and modify muscle protein breakdown, remodeling and repair.
Chemicals called ribosomal protein S6 kinase and the target of rapamycin (mTOR) are important cell-signaling molecules that are sensitive to small changes in energy status and are major forces in protein synthesis.They work like biological computer programs to line up amino acids needed to produce new muscle tissue. Micah Drummond and Blake Rasmussen from the University of Texas Medical Branch, in a review of literature, concluded that after weight training, feeding a supplement high in leucine -rich essential amino acids and carbohydrates activated protein-signaling molecules that promoted protein synthesis and muscle growth. Guys who lift weights should consume carb-amino acid supplements high in leucine before and after training to maximize protein synthesis. (Current Opinion in Clinical Nutrition and Metabolic Care, 11: 222-226, 2008)
Low Doses Of Creatine Increase Bodyweight But Not Performance
Most athletes who take creatine monohydrate supplements begin with a five-day loading phase of 20 grams per day followed by a maintenance phase of 5 grams per day. Muscle biopsy studies found that after three to four weeks, creatine phosphate levels were the same with and without the loading phase. Researchers from Creighton University in Omaha, Nebraska– led by Joan Eckerson– found that 30 days of low-dose creatine supplementation increased bodyweight (compared to a placebo) but had no effect on anaerobic exercise capacity as measured by the critical power test. Creatine monohydrate works by increasing muscle creatine phosphate levels, improving the capacity to buffer metabolic acids and increasing the efficiency of cell energy transport.
Most studies found that creatine monohydrate increases anaerobic working capacity, power output on a stationary bike, and muscle strength.The researchers concluded that a loading phase for creatine monohydrate might be important for maximizing the effects of this supplement on performance. (Journal Strength Conditioning Research, in press; published online, May 2008)
Caffeine is The King Of Sports Supplements
It's no secret among bodybuilders that caffeine is a terrific training supplement. It has far-reaching effects on the nervous system, hormones, skeletal muscle, cardiopulmonary system and kidneys. It spares muscle and liver carbohydrate stores, reduces the perception of fatigue and boosts beta-endorphin levels during exercise (endorphins reduce pain). Researchers from the University of Connecticut, Storrs, concluded that caffeine also boosts mental function in athletes. Many studies found that caffeine improves concentration, prevents mental fatigue and makes people feel better. Low doses of caffeine are equally effective as high doses.
Athletes develop a tolerance with time. If you were relying on caffeine for an important competition, it's a good idea to stop taking it for four to seven days so that you can get the maximum effect during the important event. Factors influencinc the optimal dose include body size, age, gender, previous use, and tolerance levels. If you do not use caffeine, it is a good idea to experiment with it before incorporating it into your workout. Caffeine is no longer banned in Olympic sports, but its use is still restricted by the NCAA. (Journal Strength Conditioning Research, in press; published online, May 2008)
