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DOES BETA ALANINE BOOST BRAIN FUNCTION?

DOES BETA ALANINE BOOST BRAIN FUNCTION?


NEW STUDY MEASURES THE IMPACT OF BETA ALANINE
ON COGNITIVE FUNCTION IN TACTICAL SCENARIOS

BETA ALANINE'S CAPACITY FOR SUPPORTING ENDURANCE IS VITAL TO BODYBUILDERS AND OTHER COMPETITIVE ATHLETES. BUT CAN IT ALSO HELP THEM THINK BETTER UNDER PRESSURE? FLORIDA RESEARCHERS THINK SO. As a performance aid, supplementation with beta alanine is developing quite the reputation for increasing training tolerance and supporting muscle recovery. A large number of published studies completed using athletes have demonstrated these changes, but a recent study published in the journal Amino Acids took a slightly different angle of measuring beta alanine’s ability to enhance perfor...

THE KEY TO PRESERVING MUSCLE MASS WHILE DIETING

THE KEY TO PRESERVING MUSCLE MASS WHILE DIETING


NEW STUDY: STAY HARD WHILE LEANING OUT WITH
THE HELP OF WHEY PROTEIN, LEUCINE, AND VITAMIN D

ACHIEVING SIGNIFICANT FAT LOSS IS HARD ENOUGH WITHOUT WATCHING YOUR HARD-EARNED MUSCLE MASS DWINDLE AWAY TOO. A NEW STUDY OFFERS A SUPPLEMENTARY SOLUTION. Research tells us that significant caloric restriction in the form of reduced caloric intake and increased caloric expenditure are the best ways to promote and sustain weight loss. An inevitable consequence of weight loss stemming from caloric reduction is the loss of muscle mass. While fat loss is the ultimate goal, losing only fat is very challenging. Adding a resistance training program helps to minimize some of this muscle loss and i...

STUDY HIGHLIGHTS THE IMPORTANCE OF NIGHT-TIME PROTEIN SUPPLEMENTATION

STUDY HIGHLIGHTS THE IMPORTANCE OF NIGHT-TIME PROTEIN SUPPLEMENTATION


NIGHT-TIME INGESTION OF PROTEIN CAN
INCREASE STRENGTH AND MUSCLE MASS

ARE YOU EATING, EXERCISING, AND SUPPLEMENTING ALL DAY, ONLY TO PUT YOUR MUSCLES ON STARVATION RATIONS THROUGHOUT THE NIGHT? THAT'S A RECIPE FOR CATABOLISM AND LOST GAINS. High-quality protein intake is an important part of every bodybuilder’s routine. The milk proteins, whey and casein, are extremely popular due to their overall high quality. Research conducted in the 1990s told us that whey protein digests faster and casein protein digests slower. As a result, it is commonly recommended for casein protein to be ingested at nighttime. While this recommendation has been in place for over 10 years, no resea...

PROTEIN INTAKE IMPACTS EGCG BENEFITS

PROTEIN INTAKE IMPACTS EGCG BENEFITS

STUDY INDICATES DECREASED EGCG BIOAVAILABILITY
WHEN GREEN TEA IS CONSUMED WITH PROTEIN

THE NEXT TIME YOU'RE TAKING A GREEN-TEA-BASED DIET SUPPORT SUPPLEMENT (OR JUST HAVING A CUP OF GREEN TEA), YOU MAY WANT TO HOLD THE MILK. Recently, a study investigating the impact of tea drinking on the health of Europeans reported conflicting findings depending on the region where the data were collected. Remarkably, it was found that the discrepancies were related to whether the tea was served with or without milk.

These findings led to a recent study published in the European Journal of Nutrition that investigated the influence of dietary proteins on the bioavailability of gr...

ARE YOU IRON DEFICIENT?

ARE YOU IRON DEFICIENT?

HIGH INTENSITY ATHLETES MAY BE
PARTICULARLY SUSCEPTIBLE TO IRON DEPLETION

ATHLETES HAVE MUCH DIFFERENT NUTRITIONAL REQUIREMENTS THAN LESS-ACTIVE PEOPLE, AND IRON MAY BE ANOTHER CASE IN POINT. A recent review published in Applied Physiology, Nutrition, and Metabolism reports that as many as 13% of women and 1% of men in the general population suffer from iron deficiency. However, among all types of athletes, iron depletion occurs in approximately 20% to 50% of females and approximately 4% to 50% males--- with the worst cases being in athletes who train under high intensity, for prolonged periods, or during weight-bearing exercise. To put this in perspective, if you run, cycle, ...

CLA BOOSTS INSULIN RESPONSE

CLA BOOSTS INSULIN RESPONSE

STUDY DOCUMENTS INCREASES IN INSULIN
SECRETION AND GLYCOGEN STORAGE

CLA MAY PLAY AN UNDER-APPRECIATED ROLE IN POST-WORKOUT MUSCLE RECOVERY. In a recent placebo controlled, cross-over trial, scientists from Taiwan reported that subjects who took CLA for 8 weeks (3.8 g/day) had a 75% greater increase in glycogen storage after a single (60 minute) bout of high intensity cardio exercise followed by a high carbohydrate reloading meal. This finding was supported by a 79% increase (over placebo) in the immediate post-exercise insulin response and a 150% increase in immediate post-exercise muscle glucose transporter type 4 (GLUT 4) expression---GLUT 4 expression remained elevated by 56% over placebo at 3 hours post-exercise.

L-CARNITINE WEIGHT-LOSS CONNECTION?

L-CARNITINE WEIGHT-LOSS CONNECTION?


STUDY DOCUMENTS EFFECTS ON
PERCEPTION OF HUNGER AND FATIGUE

IF YOU'RE FEELING THE HUNGER PANGS AND WEARINESS SO OFTEN ASSOCIATED WITH DIETING, A VERSATILE AMINO MAY BE COMING TO YOUR RESCUE. A study published in the Nutrition Journal recently reported that supplemental L-carnitine blunts hunger and fatigue induced by extreme caloric restriction, resulting in greater weight loss. In this randomized and blinded control trial, metabolic syndrome subjects who received L-carnitine (4 g/day intravenous) during a 7 day diet intervention lost over 3 lbs more than those in the placebo group. These results were coupled with measures of better insulin regulation and decreased feelings of hunger and fatigue during fasting in the carnitine group.

Alt...

FISH OIL IMPROVES EXERCISE EFFICIENCY

FISH OIL IMPROVES EXERCISE EFFICIENCY

LOOKING TO IMPROVE WORKOUT PRODUCTIVITY?
OMEGA-3 FISH OILS MIGHT BE THE SOLUTION.

OMEGA-3 FISH OILS HAVE LONG BEEN CELEBRATED FOR THE SHEER VARIETY OF THEIR NUTRITIONAL BENEFITS. NOW SCIENTISTS MAY HAVE FOUND ANOTHER BENEFIT. In a recent double-blinded and placebo-controlled study, twenty fit college aged male volunteers were instructed to take either 3.6 g of fish oil or a placebo split into 3 daily doses, for 56 days. Prior to and after 8 weeks supplementation, subjects completed a series of VO2max (maximum aerobic fitness) tests and submaximal exercise tests.

As predicted, the researchers found that fish oil supplementation increased red blood cell EPA and DHA content a...

Maximize Endurance With Beta Alanine

Maximize Endurance With Beta Alanine

Increase Work Output With the
Ultimate Endurance-Support Amino!

Here they come, the dog days of the workout warrior’s year. Those winter and spring days of setting a new and challenging physique goal are long behind us now (or four months ahead of us). The glory days of summer, of turning heads and making a big impression with a dialed-in silhouette, have come and gone. All of the fair-weather fitness enthusiasts have departed the gym, leaving the floor to just a small coterie of iron fanatics. Autumn is here, and new inspiration is needed.

Serious bodybuilders know that the months between Labor Day and New Year’s Day present a golden opportunity to lay a solid foundation for new growth and loftie...

Reach Your Peak With BCAAs

Reach Your Peak With BCAAs
Pre-Workout BCAAs for Optimizing Fat Burning,
Muscle Building, and Gym Performance

Branched Chain Amino Acid (BCAA) supplements are more popular (and essential) than ever, but their effects on your metabolism, fat burning, and muscle-building efforts are often misunderstood. In this article, I’m going to outline for you exactly what BCAAs are and how they can be used to maximize the results you are getting from your efforts in the weight room.

What Are Branched Chain Amino Acids (BCAAs)?
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