GET THE MOST FROM GREEN TEA
A very large body of work has shown positive effects of green tea on a wide range of biological effects that improve health. Most research has focused on EGCG as the predominant polyphenol in
green tea responsible for thermogenic and
antioxidant effects. There is evidence linking
EGCG to thermogenesis and
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PROTEASE SUPPLEMENTATION ENHANCES RECOVERY FROM DAMAGING EXERCISE
Delayed onset muscle soreness, abbreviated
DOMS, is all too common for seasoned athletes accustomed to pushing themselves hard during workouts. Intense exercise, especially the kind that emphasizes the eccentric or negative portion of the
movement,results in greater DOMS. DOMS is associated with a complex biochemical series of events, as well
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PROTEIN SUPPLEMENTATION TIMING MATTERS
Results of short-term acute studies have indicated that timing of protein supplementation has an important effect on the
anabolic response. Studies generally show that a fast digesting protein like whey is important to consume before and after training. However slower digesting protein supplements like casein have not been studied as
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SUPPLEMENTATION WITH PROTEOLYTIC ENZYMES REDUCES MUSCLE SORENESS
Almost everyone is familiar with
delayed onset muscle soreness (DOMS) that occurs 12 to 48 hours after a bout of exercise. It usually occurs when you start an exercise program or if you are coming back from a layoff. DOMS is associated with disruption or damage to the muscle cells
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TIME RELEASED BETA ALANINE SUPPLEMENTATION PROVEN SAFE AND EFFECTIVE
A series of studies examining the effect of
beta-alanine supplementation on muscle metabolism and exercise capacity have been published in the last few years. The results have shown promising effects for athletes involved in high intensity sports and activities. Supplements containing beta-alanine provide a potential method of increasing muscle buffering
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GREEN TEA PROVEN WEIGHT LOSS ENHANCER
A very large body of work exists documenting the
effects of green tea including cell culture, animal and human studies. Collectively, this body of work has shown that green tea is associated with a wide range of biological effects that improve health. The major bioactive compound in green tea that
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HMB WITM AMINO ACIDS ENHANCE TRAINING ADAPTATIONS
HMB, a metabolite of leucine, has been shown to have several positive
effects on health. In particular, HMB may decrease muscle damage and
have anti-catabolic effects that could translate into greater gains in
lean body mass and muscular adaptations to resistance training. HMB may work better if combined with other
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SATIATING POWER OF WHEY PROTEIN
Whey protein has been studied extensively as a
high quality protein
source that contains a balanced profile of essential amino acids
important for stimulating protein synthesis and a positive protein
balance. While this is important for building muscle, there may be
other reasons that whey protein could benefit people. One
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ADDING PROTEIN TO CARBS ENHANCES ENDURANCE PERFORMANCE
The importance of carbohydrate for endurance athletes dates back almost
100 years when marathoners were shown to have low blood glucose levels
at the end of the 1924 Boston marathon. The following year carbohydrate
feeding was shown to prevent the decline in blood glucose and improve
performance. Subsequent research led
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CAFFEINE REDUCES SENSATIONS OF PAIN DURING EXERCISE
We all know that
caffeine can give you a quick boost, but it also has a mild effect on increasing
fat burning
both at rest and during exercise. It may also increase endurance and
even some types of strength training. A series of studies shows
caffeine may also consistently decrease
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A LOW CARBOHYDRATE DIET IS A WINNING FORMULA
A common albeit inaccurate saying in nutrition is that a calorie is a
calorie. Put another way, many believe that restricting calories is all
that matters. But a growing number of studies clearly show differences
between reducing fat versus carbohydrate. In respect to body
composition, convincing evidence of the importance
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BETA ALANINE SUPPLEMENTATION DURING HIGH INTENSITY TRAINING ELICITS FAVORABLE EFFECTS
Dietary supplements containing beta-alaninea
provide a potential method of increasing the muscle buffering capacity
through enhancement of muscle carnosine levels. High intensity exercise
results in production of a lot of acid that is a major contributor to
fatigue. Most athletes are very familiar with the muscle burn that
occurs with
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DHA, A MAJOR FAT IN FISH OIL, SHOWS SIGNIFICANT ANTI-INFLAMMATORY EFFECTS
DHA (docosahexaenoic acid) is a long chain
omega-3
fat. Together with EPA, they make up the major fat in fish oil. Fish
oil has been shown to have broad health effects. Most fish oil
supplements contain considerably more EPA than DHA, and therefore most
of the beneficial effects have been
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OOLONG TEA HELP SHED POUNDS
Camellia sinesis, more commonly known as tea, ranks only behind water as the most popular beverage worldwide. A little more than three-fourths of tea produced is black (77%), the remaining being green tea (21%) and oolong tea (2%). The processing of tea leaves impacts the level of bioactive flavonoids.
Black
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JOINT FORMULA HELPS OSTEOARTHRITIS PATIENTS
Many injuries and pain occur in joints and such prevalent conditions as
osteoarthritis and back pain due to spinal disk degeneration are
joint-related. Whether you have joint pain or not, it is prudent to
address the nutritional needs of these important structures. Exercise
places a lot of wear and tear
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APPLE PEEL CONTAINS A MULTITUDE OF POTENT BIOACTIVES THAT PROMOTE HEALTH
There may be some truth to the old saying "An Apple Day Keeps the
Doctor Away." Numerous studies have confirmed that apples and dietary
phytochemicals in apples are associated with protective effects on a
number of diseases including diabetes, cancer, heart disease, asthma,
and Alzheimer's disease.
The reason may be
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CREATINE ETHYL ESTER LESS EFFICIENT THAN CREATINE MONOHYDRATE
Creatine supplementation has been shown in a number of studies to promote better gains in
lean body mass
and strength during resistance training compared to training alone. The
primary way creatine supplementation works is by increasing muscle
creatine levels thereby enhancing muscle energetics. The primary form
of creatine used is
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HIGH CASEIN DIET AUGMENTS THERMOGENESIS
n addition to enhancing
protein synthesis,
high protein diets have other beneficial effects. Several lines of evidence have pointed to better
weight loss with higher protein diets due to increased thermogenesis and higher satiation associated with protein ingestion.
Casein
is one type of protein that has unique qualities. Casein is
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Protein Important for Endurance Athletes: the Chocolate Milk Study
Strength athletes are well versed in the importance of
protein
for optimal recovery and performance. Historically endurance athletes
have focused only on carbohydrates with little attention to protein.
Emerging research is changing that paradigm. The most recent study
examined the effects of different recovery beverages on recovery in
highly trained
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Caffeine Helps Strength Athletes Too
Caffeine has a long history of use by endurance athletes because of evidence showing it can promote enhanced use of fat as a fuel and thereby spare muscle glycogen and enhance performance. Caffeine also acts centrally by decreasing rating of perceived exertion during prolonged exercise. But is there any reason
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Creatine Supplementation Also Beneficial When You Are Not Training
Creatine is one of the most popular dietary supplements of all time, and for good reason. A large number of studies have confirmed that creatine supplementation augments the typical adaptations to resistance training such as increased muscle mass and maximal strength and power. So the evidence is clear that creatine
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Supplementation With Capsinoids Enhances Weight Loss And Stomach Fat
Capsinoids are a family of chemicals found in sweet peppers and are responsible for exerting the perception of "hot". They are of interest as potential weight loss agents because they have been shown to stimulate thermogenesis and weight loss in animal studies. A total of eighty overweight men and women
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Two Novel Antioxidants Identified For Athletes
Exercise causes an increase in the generation of
reactive oxygen species (ROS) that if not balanced appropriately by antioxidant defense systems contributes to fatigue and impaired physiologic responses to training. Cysteine and thiol groups are rate-limiting for synthesis of
glutathione (GSH), one of the most important antioxidant defense systems in
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Glucosamine And Chondroitin Relieve Pain In Severe Arthritis
Glucosamine and chondroitin are normal constituents and important structural components of joint cartilage. Several studies had suggested they may be of value to people with knee pain from osteoarthritis. Osteoarthritis affects more than 20 million Americans and may double over the next 10 years. A very large multi-center study that
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Creatine And Beta-Alanine Combo Augments Strength And Lean Body Mass
Creatine has been repeatedly shown to increase muscle size and strength gains during resistance training. There is a great interest among researchers to find methods to further augment these gains by combining other supplements with creatine that may be complementary. One of these supplements is
beta-alanine, which is the preferred
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Carbs, Protein And Antioxidants Boost Recovery From Exercise
The typical
post exercise recovery drink recommended to athletes has been a carbohydrate-based beverage. An emerging new line of research has developed showing the potential benefits of adding protein to the beverage to enhance recovery. Further, there is some evidence to suggest that certain antioxidants could optimize the recovery from
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Only Small Benefits Of Oral Atp Supplementation
The final energy currency in the body is
adenosine triphosphate or, more commonly,
ATP. ATP is the substance
that gives our muscles the energy to contract and run every other energy-requiring process in the body. So why not just
supplement with ATP instead of other precursors like carbohydrate or creatine?
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Combination Of Creatine And Sodium Bicarbonate Improves Performance
Almost everyone is familiar with creatine but less has been publicized on
sodium bicarbonate supplementation.
Sodium bicarbonate is a buffer, meaning that it buffers increases in acid, which occur during high-intensity exercise. The
combination of Creatine and sodium bicarbonate was hypothesized to increase swim performance compared to placebo. In a
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Gla Promotes Long Term Weight Loss
Several different types of fat have been shown to have important health effects. For example nearly everyone has heard about the many positive effects of fish oil, mainly EPA and DHA. Less publicized is the fatty acid called
gamma linolenic acid or GLA for short. Significant sources of GLA include
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Chromium Enhances Insulin Signaling In Skeletal Muscle
Chromium is an essential mineral that is often deficient in the diet because few rich food sources exist. The exact role of chromium has eluded researchers, but recent evidence indicates that chromium plays an important role in insulin signaling. Insulin resistance is a prevalent condition that contributes to obesity and
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L-Carnitine Is A Promising Recovery Supplement
Carnitine is an essential compound that assists in the transport of long chain fatty acids into the mitochondrial matrix for subsequent oxidation. Several lines of evidence however point to additional benefits of carnitine on recovery from exercise. Ischemia results in release of carnitine, increased oxidative stress, and compromised blood flow
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Thermogenic Supplement Formula Proves Effective
Supplements that tend to
increase metabolic rate are relatively weak by themselves, but may exert potent effects
when taken together. A recent study examined the thermogenic effects of a supplement formula taken for 7 days in
overweight men. The formula contained low doses of capsaicin (225 mg), green tea extract
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Water Intake Increases Thermogenesis And Decreases Appetite
Sounds a little unbelievable but could just drink water help you lose weight? According to the results of two recent studies the answer may be yes. In one investigation German researchers validated some of their work showing that drinking simple tap water increased thermogenesis. This time they had subjects come
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GREEN COFFEE EXTRACT – A RICH SOURCE OF HIGHLY BIOAVAILABLE PHENOLIC COMPOUNDS
Preliminary findings from several animal
experiments and some human studies have shown that both green coffee
extract and its major phenolic compound chlorogenic acid have shown
thermogenic fat-burning effects, as well as other health promoting
actions. For example, a green coffee extract
prevented weight gain and fat accumulation in mice.
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CAFFEINE INCREASES SPRINT PERFORMANCE
Caffeine is a stimulant and is used in many thermogenic formulas
to increase metabolic rate. Caffeine also increase fat breakdown and
use of fat as a fuel during rest and exercise. In terms of athletes,
there exists a large number of studies that have evaluated the effects
caffeine on prolonged
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Pinus Radiate Bark Improves Cognitive Performance
An emerging area of nutrition research is focused on
improving brain health. Supplements with the potenital to
enhance cognitive performance could have wide spread therapeutic. One supplement currently being investigated for its possible role in
improving memory and other brain functions are the flavonoids called
proanthocyanidins. Researchers from Australia and
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The Right Protein At Night
There has been a lot of attention on the importance of timing of protein intake. Most people by now understand that it is important to get high-quality protein in your body after a workout. However, less attention has been paid to the role of protein at other times of the
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HMB Positively Affects Nitrogen Balance
In order to build muscle, you have to be in a positive nitrogen balance. One supplement that claims to help augment nitrogen balance is HMB, known as
beta-hydroxy-beta-methylbutyrate. HMB is a metabolite of
leucine, one of the
branched chain amino acids. Prior work with HMB has provided some evidence for
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Purple Grape Juice Shows Anti-Inflammatory Effects
Inflammation has been shown to play a critical role in hardening of the arteries and many chronic
diseases like heart disease, arthritis, and diabetes. Dietary flavonoids have been shown to
reduce inflammation.
Purple grape juice is a rich source of dietary flavonoids. This study examined the effects of purple grape
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Post-Exercise Nutrition And Carnitine Augment Androgen Receptors
It is widely recommended to consume protein with carbohydrate after a workout because it stimulates protein synthesis and enhances
glycogen resynthesis. This is due in part to the anabolic hormone response created by protein and carbohydrate, most notably the increase in insulin. However, contrary to what you might think, several
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Creatine For Women
The great majority of creatine research studies have been conducted on males. But a group of scientists at Creighton University in Omaha recently looked at the effect of Creatine
loading in women--who, as we all know, have somewhat less skeletal muscle, and may not respond as favorably as men. The
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Dietary Supplementation Enhances Buffering Capacity
During intense exercise, the body produces hydrogen ions that increase the acidity of working muscles. This
increase in acidity results in that burning sensation you feel when you do an intense bout of exercise like a set of high
repetition squats. Increased acidity also results in fatigue as you already
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Leucine Enhances Effects Of Whey Protein
Whey protein contains all the essential amino acids (EAA), including the branch chain amino acid Leucine, and has the highest protein quality rating among other proteins. Whey protein supplementation prevents the decline in serum amino acids that occurs after resistance training, and increases amino acid availability. As more amino acids,
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Combination Of Fish Oil And Exercise Maximizes Fat Loss And Improves Health
Fish oil has beneficial effects on a number of health indicators, but few studies have specifically examined the effects of
omega 3 fats on
fat loss and the interaction with exercise. Australian researchers tested the individual and additive effects of fish oil and exercise training on fat loss and risk
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Cysteine Supplementation Minimized Damage To Muscle From Exercise
Exercise is well known to cause generation of free radicals and subsequent damage to cellular components including DNA. If not countered by the natural antioxidant defense systems of the body, this damage can cause suboptimal adaptations to training. Greek researchers investigated the effects of cysteine supplementation on exercise-induced markers of
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Whey Protein Enhances Fat Loss And Preserved Lean Tissue
Whey protein has been proposed to be an ideal source of protein during weight loss due to its nutrient partitioning effects that would enhance fat loss and preserve lean tissue. A distinguishing feature of whey is its complex protein source with a high prevalence of essential amino acids, needed for
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Meal Replacements Are An Effective Therapy For Weight Management
The potential use of meal replacements to assist in weight management has been examined in several studies. Meal replacements can include shakes, powders, or bars that replace a normal meal. They are easy to use, require little if any preparation, and most important they provide structure to the daily eating
read more
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Green Tea Boosts Thermogenesis And Weight Loss
A growing number of cellular studies support the idea that
green tea activates key metabolic pathways in thermogenesis and weight control. However, there are only a few studies that have examined whether the effects occur in humans. Researchers from Thailand conducted a study to determine the
effects of green tea
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Caloric Restriction And Testosterone
In the quest to lose weight fast many people drastically restrict calories. Not a good idea. Several studies
indicate that reducing calories can negatively affect testosterone levels. Kiddy et al (1) examined the effect of a
very-low-calorie diet (330 kcal/day) on testosterone levels in overweight women. After 2 weeks there
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Chromium Picolinate Supplementation And Glycogen Metabolism
Chromium is an
essential trace mineral that has received much attention as a dietary supplement because good dietary sources are scarce and intake is generally low. Chromium is an essential nutrient meaning your body cannot make chromium. Therefore, dietary intake is necessary. There is debate regarding optimal amounts and exactly
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Largest Study Ever To Test Whether Creatine Improves Parkinson's Disease
Creatine is no stranger in athletic circles, but the well established performance enhancer may also hold promise for a variety of clinical conditions. In what is estimated to cost about 60 million dollars, the National Institute of Health is investing in research to test the effects of dietary supplements on
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Creatine Supplementation Improves Muscle Power
Creatine is stored in muscles as creatine phosphate. The level of creatine phosphate in muscles is a main determinant of muscle power output.
Creatine supplementation is a method that is designed to increase muscle and muscle performance. A recent study tested the effects of creatine supplementation on repeated bouts of
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Protein Supplementation And Resistance Training Improves Igf-I Bone Health
While
protein supplementation after a workout clearly increases protein synthesis, some argue that the
increased protein has a negative effect on bone. According to a recent study, protein supplementation during 6 months
of resistance training did not have a negative effect on bone, in fact, bone health was actually improved
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Creatine Supplementation Improves Muscle Energetics In Endurance Athletes
Creatine supplementation improves muscle energy production during high-intensity exercise, but it is less clear whether such improvements are evident during endurance exercise. Australian researchers examined the effects of 5 days of
creatine loading on measures of skeletal muscle energy balance. Before and after supplementation, highly trained subjects cycled for 45
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Creatine And Beta Alanine Formula Shows Promise
Creatine is well established as a performance enhancer, whereas beta-alanine has just recently been examined in scientific studies. Nevertheless, the preliminary studies of beta-alanine have shown that it also improves exercise performance through completely different mechanisms. In one of the first studies to assess the combined effects of creatine monohydrate
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Flavonoids Augment Nitric Oxide Metabolites
Adequate functioning of blood vessels is critical for general health and for optimal recovery in athletes. Blood vessels with greater ability to dilate can increase blood flow and thereby deliver more important nutrients and remove toxins from muscle in a more efficient manner. The most important substance in the body
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Water Is Thermogenic
This seems too good to be true but there is a study that provides some evidence for this claim.
Metabolic rate was measured in healthy, normal-weight men and women after drinking 500 ml of water. Results
showed that metabolic rate increased transiently by 30%. There was an interesting gender effect
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Vitamin E Protects Muscle From Damage During Training
Exercise is associated with a lot of oxidative stress that can lead to suboptimal adaptations to training if not appropriately counter-balanced. The body has several defense mechanisms to deal with the reactive oxygen species that are generated during exercise. However, these internal defenses can be overwhelmed during intense exercise and
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Combination Of Cla And Exercise Leads To Decreased Body Fat And Increased Lean Mass
Several recent studies have shown that the supplement CLA can reduce body fat in animals and humans. Exercise has a similar
effect but few studies have examined the interactive effects of both exercise and CLA supplementation on body composition.
This study published last month in the Journal of Nutrition examined
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Chitosan Effective For Enhancing Fat Loss
Maintaining weight loss is difficult for most people, so every possible advantage in the battle of the bulge can be helpful.
Chitosan is a dietary supplement derived from the exoskeleton of crustaceans that has the unique property of binding to fats and other lipids. Therefore, it has the potential to
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EGCG, The Bioactive In Green Tea, Promotes Fat Oxidation
Green tea has been an exciting supplement to watch unfold as more research continues to support its use in promoting health. Several studies have shown improvements in fat loss with regular use of green tea. The mechanism by which green tea works to
shed body fat is complex and probably
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Phosphatidylserine (PS) Improves Muscle Performance
PS plays an important role in cell membranes and thus can be found all over the body including muscle cells. Some research has shown PS supplementation can reduce the stress response to exercise and there is reason to believe it may work to enhance muscle energetics and therefore exercise performance.
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Protein Supplementation Augments Muscle Anabolism In The Evening
There have been a lot of studies confirming the importance of
protein supplementation to enhance post-exercise recovery. However these studies tested subjects in the morning after an overnight fast. Many athletes train in the afternoon or evening several hours after a meal. Reporting in the
American Journal of Physiology, researchers
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CLA Enhances Immune Function
CLA, or
conjugated linoleic acid, has received a lot of attention among researchers because of its
health-promoting effects in animal and human studies. Of interest, CLA has been shown in some studies to
enhance
weight and fat loss. Another benefit of CLA may be to
enhance the immune system. A
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Creatine And Carbs
The key to maximize the effects of
creatine supplementation is to get it into your muscles. One approach that has been
theorized to assist in creatine uptake into muscle is to take creatine with carbohydrate. The insulin response to
carbohydrate is suggested to stimulate the transport of creatine from the
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Leucine Drives Protein Synthesis
It is probably not news that simply consuming protein induces an increase in
muscle protein synthesis, which is why
protein supplements are popular to consume after exercise. Researchers have begun to refine their knowledge on what it is about protein that stimulates anabolism in muscle. For example, scientists have shown
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Creatine Boosts Brain Power
There is overwhelming evidence that
creatine supplementation helps build bigger muscles. The mechanism probably involves
improved energy status because creatine accumulates in muscles and provides a very critical source of ATP. A new line of research has investigated possible benefits of creatine in other tissues. One area that has sparked
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Green Tea Supplements Are More Bioavailable Than Tea
Green Tea has become one the most popular health foods mainly because of the flavanols it contains. Both green tea
and black tea contain
flavanols, the most widely studied being
EGCG. Studies suggest the health promoting effects of EGCG
are to a large extent mediated by its antioxidant properties. One
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Whey Protein-Based Meal Replacement Enhances Body Composition Responses To Resistance Training
The use of
meal replacements to assist in weight management have been examined in several studies. Meal replacements can include shakes, powders, or bars that replace a normal meal. They are easy to use, require little if any preparation, and most important they provide structure to the daily eating plan.
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Higher Calcium Intake Related To Lower Body Weight And Body Fat
There has been widespread publicity in respect to the potential of calcium and dairy products and their
association with body fat. This study examines the relations between body weight, body fat, and dietary calcium
intakes in over 100 healthy women who were participating in a two-year study. Measurements were taken
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Vitamin E Increases Glucose Uptake And Insulin Sensitivity
Vitamin E is well known as a major
dietary antioxidant. Both aerobic and resistance training result in increased oxidative stress. Therefore
vitamin E represents a potential valuable supplement to mitigate the stress response to exercise. Almost all supplemental forms of
vitamin E (also referred to as
tocopherols) are the alpha
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Creatine Supplementation Enhances Cognitive Performance After Sleep Deprivation
An overwhelming amount of research indicates that creatine supplementation improves exercise performance and muscle mass — now researchers are showing potential benefits on cognitive function. Research suggests that in addition to creatine accumulation in skeletal muscle, the brain may also take up creatine. This study had healthy men and women
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Study Directly Compares Anabolic Effects Of Whey Versus Casein
Whey and
casein are popular
protein supplements. Although they are both derived from milk, they have different amino acid compositions and behave differently in the body. The biggest difference relates to digestion rate. Whey is rapidly digested and absorbed. It is associated with a faster increase in
protein synthesis but
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Chitosan Shows Efficacy As Possible Weight Loss Enhancer
There has been interest in
chitosan as a supplement to
lower blood cholesterol because it reduces the amount of
dietary cholesterol that is absorbed. According to some studies, chitosan may also
help promote weight loss. A study
published in the
International Journal of Obesity provides some evidence for this claim.
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Hydrolyzed Whey Protein Reduces Blood Pressure
Whey protein is a high quality protein that together with casein are the major proteins in milk. In prior articles we have kept you informed of the growing research showing benefits of whey protein for athletes. Whey protein is digested quickly resulting in a more rapid increase in plasma amino
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Casein Hydrolysate Signals Protein Synthesis After Exercise
In order to turn on muscle protein synthesis, a series of signals must be induced inside the muscle. Simply contracting muscle activates this cellular signaling, but nutrition has an important regulatory role as well. In particular, the signaling pathway that activates mTOR has received a lot of interest in the
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Nutrient Timing And Muscle Hypertophy
While
pre- and post-exercise nutrient cocktails are extremly popular among bodybuilders and other strenght-power athletes, no studies have specifically examined whether this strategy provides greater muscle mass and strength gains compared to supplementation at other times during the day. So, the purpose of the recent study at the Victoria University
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Vitamin C Supplementation Decreases Stress Response To Exercise
Vitamin C is a well known dietary antioxidant, but its role in improving exercise responses is not as clear. Some previous work had indicated
high dose vitamin C (3 g per day) given for two weeks reduced arm muscle soreness for up to 24 hours after exercise. Another study has
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Wait Longer Between Sets To Boost Your Training Volume
Designing effective workouts is very complicated, and the scientific knowledge in this area is constantly increasing and evolving. Selecting the right exercises and choosing the most appropriate poundages to lift is obviously important. But another critical element that you may not think is very important is the amount of rest
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Omega-3 Fatty Acids Have Potent Effects On Risk For Heart Disease
When you eat a meal, in particular one with fat, the fat in your blood (triglycerides) are elevated.
The extent triglycerides are elevated after a meal is a major risk factor for cardiovascular disease. Thus,
strategies to reduce this elevation in triglycerides are beneficial on heart health. Two strategies that
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Moo-Moo Calcium: New Anti-Fat Weapon
A surprising volume of scientific literature has cropped-up over the last several years that supports a
surprising hypothesis: that dietary calcium, especially milk-source calcium, plays a big role in fat cell metabolism
and bodyfat control. And not just any fat, but specifically trunk fat, which includes the abdominal fat that
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CLA Simultaneously Builds Muscle And Promotes Fat Loss
CLA holds promise as an effective supplement to enhance body composition. In one of the largest and best controlled studies of CLA, researchers from Norway examined the effects of CLA supplementation (3.4 g/day) on whole body and regional composition in overweight men and women. The study used a double blind,
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Increasing Evidence For More And Higher Quality Protein To Enhance Weight Loss
The recommendations for protein from government organizations is 0.8 g per kilogram body weight.
Importantly, this is based on the amount needed to maintain nitrogen balance; it is not necessarily the optimal
amount. A recent eloquent review in the December issue of the
Journal of the American College of Nutrition
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Creatine Helps Turn Back The Clock
Two recent studies in older adults, one short-term (7 days) and one long-term (6 months), clearly showed the power of
creatine to
enhance muscle gain and fat loss, and improve several measures of functional performance including activities of daily living. These studies in humans are also supported by animal work.
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EGCG, The Major Polyphenol In Green Tea Extract, Enhances Compliance To A Weight Loss Program
A very large body of work has shown positive effects of
green tea on a wide range of biological effects that improve health. Most research has focused on
EGCG as the predominant polyphenol in
green tea responsible for thermogenic, antioxidant and anticarcinogenic effects. Several reports have linked
EGCG to thermogenesis
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Spices And Herbs That Promote Thermogenesis
Thermo genesis is the generation of heat. It is a normal process in the body that contributes to a certain portion of energy being lost as heat as opposed to being stores in some other form. A decrease in thermogenesis has been thought to contribute to obesity, and so an
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CLA Sheds Body Fat
Conjugated linoleic acid (CLA)
is a special type of fat that is found in small quantities in beef and dairy products.
Supplementation with CLA has been
shown in some short-term studies to
reduce body fat. A recent study examined the effects of CLA on body fat over a one
year
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Fish Oil Augments Blood Flow To Muscles During Exercise
Building muscle depends in part on delivery of adequate raw materials to muscle tissue through the blood. A variety of
supplements are promoted to enhance blood flow. A recent study tested whether fish oil (EPA and DHA) could enhance
blood flow to active muscles during exercise. The amount of dilation
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Eating After Exercise Enhances Muscle Androgen Receptor Content
Consuming a protein or protein and carbohydrate shake after your workout has many benefits such as
promoting protein synthesis and enhancing glycogen resynthesis. This is due in part to the anabolic hormonal
response, such as an increase in insulin, created by the protein and carbohydrate. However, contrary to what
you
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Protein More Effective Than Carbs To Increase Muscle Anabolism
There are few high quality research studies that have examined the effects of resistance training with nutritional supplementation that have made detailed measures of muscle anabolism. A recent 10 wk resistance training study was conducted by researchers at Baylor University. The major aim was to compare the effects of supplementing
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Oral Arginine Is Absorbed In Healthy Subjects
There has been a lot of recent interest in arginine
supplementation because it is the precursor to nitric
oxide, which is a potent dilator of blood vessels. Thus, arginine may help vessels get bigger and lead to better blood
flow to tissues like muscle. There has been some concern whether
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Thermogenic Formula Burns Extra Calories
Thermogenic nutrients have the potential to augment weight loss by increasing energy expenditure naturally. That is, just by consuming the nutrients, you automatically burn more calories. The extent to which certain nutrients increase caloric burning, and whether the effects dissipate after extended use remains a highly debated topic. Danish researchers
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Carnitine And Choline Decreases Oxidative Stress
Exercise causes an increase in oxygen consumption and this results in an increase in oxidative stress. If not dealt with
appropriately by the body's defense systems, exercise-induced oxidative stress can cause a number of undesirable effects
on cell functioning that ultimately impair recovery from exercise and adaptations to training, as
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Green Coffee Extract - A Rich Source Of Highly Bioavailable Phenolic Compounds
Preliminary findings from several animal experiments and some human studies have shown that both
green coffee extract and its major phenolic compound
chlorogenic acid have shown
thermogenic fat-burning effects, as well as other health promoting actions. For example, a green coffee extract prevented weight gain and fat accumulation in mice.
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Low-Fat Dead
The American public has been told to reduce dietary fat for the last 30 years with the justification that it would lead to better weight loss, lower plasma cholesterol and reduced heart disease and cancer risk. An enormous amount of effort has been put forth to subsequently test that hypothesis.
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Further Confirmation Of Weight Loss Effects Of Cissus Quadrangularis
Cissus quadrangularis is an extract used historically in India for a variety of medical conditions. There are several potential bioactive ingredients in this extract including phytosterols and soluble plant fiber that could improve general health and weight loss. African researchers recently evaluated the weight loss effects of a formulation consisting
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Coffee With Added Herbals Raises Metabolic Rate And Fat Oxidation
Thermogenesis is the generation of heat. It is a normal process in the body that contributes to a certain portion of energy we consume being dissipated or lost as heat as opposed to being used to make ATP. A decrease in thermogenesis has been thought to contribute to obesity, and
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Timed Protein Supplementation Better Than Carbohydrate For Increasing Muscle Mass
If you do not eat after your workout, you remain in a negative protein balance. Prior work has clearly
shown that consuming protein or carbohydrate after a workout has beneficial effects on protein balance. Further work
has shown that there may be benefits of consuming protein and carbohydrates before your
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Phosphatidylserine Boosts Antioxidant Potential And May Enhance Running Performance
Phosphatidylserine (PS) is a natural component of many cell membranes. Supplementation with PS has been shown to
reduce mental stress and even the stress response to exercise. Some research suggests that it may function as an
antioxidant as well. A study published in the August issue of
Medicine and Science
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Creatine Safe When Exercising In The Heat
Many studies have clearly shown that creatine supplementation enhances performance and strength gains, but some athletes and trainers are reluctant to use creatine because of concerns related to side effects. Some of the common concerns are related to muscle cramping, which in turn may be related to dehydration. A recent
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