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BCAA SUPPLEMENTATION REDUCES MUSCLE DAMAGE RESPONSES TO EXERCISE
Resistance exercise causes mechanical damage from shear stress to the muscle cells during exercise, as well as a complex biochemical damage that occurs for several hours to days after exercise. Supplements that reduce the amount of muscle disruption after a bout of exercise have the potential to speed recovery in between exercise bouts and thereby allow for more intense training sessions. The branched-chain amino acids (BCAA: leucine, isoleucine, and valine) have been shown in prior work to be very important for promoting protein synthesis and a positive nitrogen balance, but their effect on reducing exercise-induced muscle damage is less clear. A recent study tested the effect of BCAA versus a carbohydrate beverage on muscle damage markers after cycling exercise in untrained young men. The beverages each contained 200 kcal and were consumed before and at 60 min of exercise. Blood markers of damage and performance were assessed before and immediately after, 4 hr, 24 hr, and 48 hr after exercise. The BCAA beverage resulted in less accumulation of multiple markers of muscle damage in the blood and reduced muscle soreness in subjects 24 hr after exercise. As a result, muscle performance was higher 2 days after exercise during the BCAA trial. The results provide evidence for a novel effect of BCAA on reducing the magnitude of muscle damage after exercise and speeding recovery.

Greer BK, Woodard JL, White JP, Arguello EM, Haymes EM. Branched-chain amino acid supplementation and indicators of muscle damage after endurance exercise. Int J Sport Nutr Exerc Metab. 2007 Dec;17(6):595-607.
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    • GREEN TEA BOOSTS IMMUNE FUNCTION AND PREVENTS COLD AND FLU SYMPTOMS
    In addition to maki
    ng you feel miserable, being sick with the cold and flu can stifle your progress in the gym. Researchers reported in a recent manuscript that there is yet another reason to consume green tea. They randomized subjects into a group who received capsules containing a proprietary mixture of EGCG and theanine or a placebo group. The researchers followed them for 3 months and documented their cold and flu symptoms as well as assessing their immune function. Almost one-third fewer subjects reported having cold and flu symptoms in the green tea group. There was also a decrease in the number of days subjects had symptoms and the total number of days they needed medical treatment. The authors suggested these effects may have been due to enhanced immune function because green tea was shown to have a positive effect on immune cells. These results could have very important implications on preventing cold and flu symptoms and therefore keeping people healthy by improving their innate immune response.

    Rowe CA, Nantz MP, Bukowski JF, Percival SS. Specific formulation of Camellia sinensis prevents cold and flu symptoms and enhances gamma,delta T cell function: a randomized, double-blind, placebo-controlled study. J Am Coll Nutr. 2007 Oct;26(5):445-52.
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    • PRIOR SUPPLEMENTATION WITH CoQ10 SIGNIFICANTLY REDUCES EXERCISE-INDUCED OXIDATIVE STRESS AND MUSCLE DAMAGE
    Exercise is associated with increased oxidative stress that, if not countered, can cause suboptimal adaptations to training. One supplement that has the potential to minimize oxidative stress is CoQ10. CoQ10 functions in the mitochondria, the “powerhouses” of the cell to assist in making energy (ATP) from carbohydrates and fats. CoQ10 primarily acts as an antioxidant and is involved in the synthesis of energy (ATP), but also has other important functions inside the mitochondria such as stabilizing membranes. Because of CoQ10’s role in oxidative stress, energy production, and stabilization, it is useful in preventing damage to muscle during periods of stress. In fact, CoQ10 has been used in prevention and treatment of cardiovascular disease in heart patients for decades, but its role in preventing exercise-induced stress has not been examined. Japanese researchers studied the effects of CoQ10 supplementation in elite Japanese kendo athletes. The subjects were assigned to either take 300 mg CoQ10/day or placebo for 20 days. The subjects were training intensely an average of 5.5 h per day for 6 days per week. Blood analyses indicated that the CoQ10 group had lower levels of lipid peroxides indicating significantly lower oxidative stress. CoQ10 supplementation also resulted in lower concentrations of two markers of muscle membrane damage, creatine kinase activity and myoglobin, compared to the placebo group. These are promising results showing the potential value of CoQ10 supplementation in reducing exercise-induced oxidative stress and muscle damage.

    Kon M, Tanabe K, Akimoto T, Kimura F, Tanimura Y, Shimizu K, Okamoto T, Kono I. Reducing exercise-induced muscular injury in kendo athletes with supplementation of coenzyme Q10. Br J Nutr. 2008 Feb 20;:1-7 [Epub ahead of print]
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    • SUPPLEMENTATION WITH PROTEIN-CARBOHYDRATE-CREATINE FORMULA DURING TRAINING AUGMENTS MUSCLE SIZE AND STRENGTH GAINS
    Both creatine and protein supplementation have each been shown in prior studies to augment adaptations to resistance training. It remains unclear however if the combination of these two scientifically validated supplementation strategies would be additive. Australian researchers tested this idea in three groups of resistance-trained men who all performed a 10-week resistance-training program. One group received protein only (~103 g whey isolate per day). Another group received a combination of protein and carbohydrate (~52 g whey isolate and ~59 g glucose per day). A third group received a combination of protein, carbohydrate and creatine (~48 g whey isolate, ~53 g glucose, and 8.4 g creatine monohydrate per day). Supplements were consumed 3 times per day. Increases in lean body mass in the protein and protein-carbohydrate supplement groups were similar (~10 pounds), whereas the protein-carbohydrate-creatine group increased lean body mass by an average of more than 15 pounds. Muscle biopsy samples were taken from the leg and showed that there was also a greater increase in the size of muscle fibers in the protein-carbohydrate-creatine group, as well as greater increases in maximal strength. These results are novel and important, showing that the combination of protein and creatine promotes the optimal anabolic environment to support muscle growth and strength.

    Cribb PJ, Williams AD, Hayes A. A creatine-protein-carbohydrate supplement enhances responses to resistance training. Med Sci Sports Exerc. 2007 Nov;39(11):1960-8.
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    • Landmark Clinical Test Documents Remarkable 26% to 32% Strength Increases
    Once again, we’ve got to hand it to the tireless innovators at BioQuest. While lesser manufacturers throw up scientific "smoke screens" around their products, BioQuest never misses a chance to seek out new opportunities to independently and clinically validate their own formulations.

    A recent clinical trial conducted by Douglas Kalman PhD, RD on healthy active males who participated in an exercise and nutrition program that featured Myozene, revealed bodybuilding results that were truly impressive. When MyoZene was consumed 45 minutes after completing the prescribed weight-lifting regimen (one that met the guidelines for hypertrophy training from the American College of Sports Medicine), participants experienced strength and muscular endurance gains of up to 32%, in addition to gains in lean muscle mass. This is most impressive considering creatine ingestion or protein alone result in considerably less strength, muscle, and endurance gains. Within the test’s time frame (one month), the MyoZene-receiving subject group gained 26% to 32% strength/muscular endurance. The MyoZene-drinking subjects (ingesting one serving within 45 minutes of finishing the exercise session) also gained approximately 2.2 pounds of lean muscle within the month, while reducing some fat too.

    Needless to say, this is an electrifying result. Recently, a significant number of "ultra-rapid-action" hydrolyzed protein products have begun appearing on the market, hoping to ride the wave of enormous positive feedback generated by MyoZene’s breakthrough technology two years ago. Most of these products come with elaborate marketing claims and no clinical data to back them up. It’s refreshing to see that one manufacturer, BioQuest, is stubbornly keeping to the ethical and scientific high road while others merely try to capitalize on others’ successes. With clinical results like these, it’s no wonder MyoZene has become the preferred mass building choice by elite bodybuilders nationwide.

    2007. Myo-2007 clinical trial, Miami Research Associates. Miami, Florida. Aspire-IRB, San Diego, CA. Data on File.
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    • Creatine-Whey Hydrolysate-Carbohydrate Supplementation
    By Anssi Manninen
    A recent study at the Victoria University in Australia examined the effects of a creatine monohydrate-whey protein hydrolysate-carbohydrate supplement in comparison with a supplement containing a similar amount of nitrogen (protein) and energy during resistance training. In a double-blind, randomized protocol, male gym rats were matched for strength and placed into one of three groups: 1) whey protein hydrolysate, 2) whey protein hydrolysate + carbohydrate, or 3) the same whey protein hydrolysate plus carbohydrate supplement (1.5 grams per kilogram of body weight per day) enriched with creatine monohydrate (0.1 grams per kilogram of body weight per day). Assessments were completed the week before and after a 10-wk structured, supervised resistance exercise program. The results revealed that a a creatine monohydrate-whey protein hydrolysate-carbohydrate supplement provided the greatest improvements in muscle strength and lean body mass. According to the authors, at least 40% of the strength improvements could be attributed to hypertrophy of muscle involved in this exercise. The take-home message is that one should ingest a mixture of creatine monohydrate, whey protein hydrolysate and carbohydrate (e.g., MyoZene) both before and after resistance training to maximize the anabolic effects of exercise.

    Cribb PJ et al. A creatine-protein-carbohydrate supplement enhances responses to resistance training. Med Sci Sports Exerc. 2007 Nov;39(11):1960-8.
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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 multi-factorial. However, one probable mode of action is on fat oxidation. The latest study from German researchers tested the effects of epigallocatechin gallate (EGCG), the most abundant catechin in green tea, on carbohydrate and fat metabolism. Carbohydrate and fat oxidation rates was measured after the ingestion of 300 mg of EGCG or placebo in the fasted state and after a standard meal. Compared to placebo, supplementation with EGCG caused a shift in energy utilization from carbohydrate to fat oxidation. The effect was more pronounced after ingestion of the meal. In the placebo trial only 30% of the total energy burned after the meal was attributed to fat, whereas 54% of the energy burned came from fat oxidation after EGCG supplementation. These results show acute supplementation with 300 mg EGCG encourages use of fat over carbohydrate as fuel, which provides a plausible mechanism t explain the anti-obesity effects of green tea.

    Boschmann M, Thielecke F. The effects of epigallocatechin-3-gallate on thermogenesis and fat oxidation in obese men: a pilot study. J Am Coll Nutr. 2007 Aug;26(4):389S-395S.
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    • SHORT-TERM CREATINE SUPPLEMENTATION ENHANCES MUSCLE PERFORMANCE AND ACTIVITIES OF DAILY LIVING IN OLDER WOMEN
    Muscle mass and strength peak between the ages of 20 and 35 years and steadily decline thereafter until the sixth decade of life where a sharp decline occurs. This loss in muscle mass and function adversely affects normal activities of daily living, like getting up from a chair, for many older people. Recent studies provide a strong case for creatine supplementation in offsetting these effects of aging. After just 7 days of creatine supplementation (20 g per day divided in 3 equal doses) or placebo, women between the ages of 58 and 71 years showed a remarkable improvement in several measures of muscular performance. Creatine supplementation led to significant increases in maximal bench press and leg press strength, upper and lower body power, and two functional performance tasks encountered during everyday life – a sit and stand test and a tandem gait test. These improvements in functional performance occurred despite no physical training during the 7 day period and no side effects were reported, highlighting the simple yet effective use of creatine to enhance physical performance in older individuals.

    Gotshalk LA, Kraemer WJ, Mendonca MA, Vingren JL, Kenny AM, Spiering BA, Hatfield DL, Fragala MS, Volek JS. Creatine supplementation improves muscular performance in older women. Eur J Appl Physiol. 2007 Oct 18; [Epub ahead of print]
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    • LONG-TERM CREATINE SUPPLEMENTATION ENHANCES MUSCLE GAIN AND FAT LOSS IN OLDER ADULTS
    The ability of creatine supplementation to promote healthy aging is even more dramatic when combined with resistance training. Canadian researchers had older men and women (>65 years) perform a supervised resistance training program (2 days/week) for 6 months while supplementing with either placebo or creatine + conjugated linoleic acid (CLA). The reason for including CLA was to potentiate improvements in body composition since creatine increases in fat-free mass and CLA targets fat loss. After 6 months, the creatine+CLA group had a two-fold greater increase in fat-free mass (4.6 pounds) compared to placebo (2.0 pounds). Fat mass was also reduced more in the creatine+CLA group (4.2 pounds) compared to placebo (-0.9 pounds). The greater muscle gains translated into improved functional performance in the creatine+CLA group. Creatine combined with resitance training and CLA is a potent formula for enhancing body composition in older adults.

    Tarnopolsky M, Zimmer A, Paikin J, Safdar A, Aboud A, Pearce E, Roy B, Doherty T. Creatine monohydrate and conjugated linoleic Acid improve strength and body composition following resistance exercise in older adults. PLoS ONE. 2007 Oct 3;2(10):e991.
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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. Using an animal model of aging, it was shown that creatine supplementation extended maximum life span by 3.5%. Even more impressive was the effect of creatine supplementation on “healthy” life span (defined as the age before animals were classified as suffering from disease) which significantly increased by 9%.

    Bender A, Beckers J, Schneider I, Hölter SM, Haack T, Ruthsatz T, Vogt-Weisenhorn DM, Becker L, Genius J, Rujescu D, Irmler M, Mijalski T, Mader M, Quintanilla-Martinez L, Fuchs H, Gailus-Durner V, de Angelis MH, Wurst W, Schmidt J, Klopstock T. Creatine improves health and survival of mice. Neurobiol Aging. 2007 Apr 6; [Epub ahead of print]
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    • CLA BURNS FAT WHILE YOU SLEEP
    To lose body fat without changing diet, you have to increase the number of calories burned. The typical approach is to recommend exercise as a means to increase energy expenditure. But we burn calories all day long. So it is also possible that increasing energy expenditure at other times could result in greater fat loss. A number of studies have suggested CLA supplementation is associated with greater fat loss. A recent study tested whether CLA could affect resting energy expenditure and fat burning during sleep. Subjects in this study were provided either a placebo or CLA (3.2 g/day) for 6 months. Before and after supplementation, subjects were studied in an enclosed room that allowed very sensitive measurement of the total calories and fat calories they burned during a 24 hour period. The results showed that total energy expended while sleeping was 43 kcal more in the CLA group compared to placebo. The CLA group also burned 99 more kcal of fat while sleeping than placebo. These results indicate that CLA reduces body fat by increasing energy expenditure and fat oxidation during sleep.

    Close RN, Schoeller DA, Watras AC, Nora EH. Conjugated linoleic acid supplementation alters the 6-mo change in fat oxidation during sleep. Am J Clin Nutr. 2007 Sep;86(3):797-804.
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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 interest is the brain. Creatine is an important source of energy for cells in the brain that have high metabolic needs required for processes like working and long-term memory. Prior work using magnetic resonance spectroscopy has shown that creatine supplementation results in significant increases in creatine levels in the human brain. Following up on this work, British researchers supplemented older adults with placebo or creatine for one week. Subjects completed a battery of cognitive tests that assessed verbal and spatial short- and long-term memory. Creatine supplementation enhanced several of the tests including forward number recall, forward and backward spatial recall, and long-term memory. These findings add to a line of research indicating that creatine supplementation improves cognitive functioning. Creatine supplementation appears to enhance both muscle and brain power.

    McMorris T, Mielcarz G, Harris RC, Swain JP, Howard A. Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol Dev Cogn B Aging Neuropsychol Cogn. 2007 Sep;14(5):517-28.
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    • WORLD EXPERTS MEET ON PROTEIN SUPPLEMENTS FOR ATHLETES
    Protein has received more attention among strength and power athletes than any other nutrient. There has also been considerable research targeted at better understanding the optimal use of protein to enhance muscle size, strength, and performance. Given the emerging science of protein supplementation, researchers in the field felt compelled to meet to discuss the state of the art in the application of protein, protein hydrolysates, and amino acids in sports nutrition. Top protein researchers from around the world met last May for two days to review the research and share their opinions on protein supplementation. Here are some of the major outcomes of the conference. 1. Development of designer protein hydrolysates where the peptides are manipulated to increase bioactivity to target endpoints such as protein synthesis is a promising area. 2. Essential amino acids, branched-chain amino acids, and leucine are critical in activating intracellular signaling pathways that control the anabolic response to resistance exercise. 3) The optimal amount of protein for athletes is higher than the RDA and in the range of 1.2 to 1.6 grams protein per kilogram body weight. 4) Maximal increases in protein synthesis are achieved with a dose of 20-25 grams of high quality protein. 5) Providing a high quality source of protein is critical both before and after exercise. Overall, the group identified several areas in need of further research, but agreed the evidence to date is strong supporting the need for high quality sources of protein consumed at specific times to bring about maximal adaptations to exercise training.

    Protein and protein hydrolysates in sports nutrition: proceedings of a workshop held in New Orleans May 28-29, 2007. International Journal of Sports Nutrition and Exercise Metabolism. 17:supplement, 2007.
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    • COMBINATION NUTRITION FORMULA AUGMENTS THE ANABOLIC RESPONSE TO RESISTANCE EXERCISE
    Optimizing the anabolic response to resistance exercise is critical to get the most benefit from a workout. Few supplements in isolation can significantly alter the exercise-induced responses in anabolic hormones like testosterone, growth hormone, and insulin. If the right nutrients were combined, there is a greater chance anabolic hormones and recovery responses from resistance exercise could be enhanced. Investigators tested this hypothesis in a group of resistance trained men. On two occasions the subjects performed a heavy resistance exercise bout 30 min after after consuming a either a placebo or a multi-nutrient formulation. The formula consisted of a wide range of vitamins, minerals, and other bioactive nutrients. Notable were the presence of creatine (3 g), arginine alpha ketoglutarate (2 g), green tea extract (500 mg), carnitine (400 mg), and ribose (1.5 g). Performance during the resistance exercise bout was significantly enhanced by the nutrient formula. The formula also potentiated the anabolic hormone response as shown by increased levels of testosterone, growth hormone and insulin like growth factor-I. Finally, the nutrient formula also decreased markers of muscle damage (creatine kinase and myoglobin) indicating less muscle tissue damage. These results support the concept of combining nutrients to obtain maximal endocrine responses to exercise and for promoting recovery.

    Kraemer WJ, Hatfield DL, Spiering BA, Vingren JL, Fragala MS, Ho JY, Volek JS, Anderson JM, Maresh CM. Effects of a multi-nutrient supplement on exercise performance and hormonal responses to resistance exercise. Eur J Appl Physiol. 2007 Aug 16; [Epub ahead of print]
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    • GLUCOMANNAN PLUS EXERCISE IMPROVES BODY COMPOSITION AND LIPIDS
    Glucomannan is a unique type of fiber that has been shown to induce several positive effects. One of the main benefits of glucomannan over other fibers is that it has a much greater viscosity or ability to hold water. The health promoting effects of fibers are primarily attributed to this characteristic. Thus, smaller doses of glucomannan can be used to achieve dramatic effects. While a number of studies have documented the ability of glucomannan to enhance weight loss and improve risk for diabetes and heart disease, no previous studies had examined the additive effect of glucomannan and exercise training. A paper just released examined the combined effects of glucomannan and training in overweight men and women. The participants supplemented their normal diets with 3 g of glucomannan (1500 mg two times per day before a meal). One group also performed a structured 8 week exercise program that included both resistance and endurance training. In men, glucomannan alone decreased the percentage body fat by 1.4% (35.6 to 34.2%), but the addition of exercise resulted in a 2.9% decrease in percent body fat (36.8 to 33.9%). A similar pattern occurred in women with glucomannan alone decreasing percent body fat by 1.9%, and glucomannan plus exercise decreased body fat by 2.8%. Glucomannan also resulted in a decrease in blood cholesterol levels, and the exercise group also boosted HDL cholesterol. The findings provide further support for the health promoting effects of glucomannan in small doses taken daily. The study also shows that glucomannan plus a total body exercise program results in the most favorable body composition and cholesterol responses.

    Kraemer WJ, Vingren JL, Silvestre R, Spiering BA, Hatfield DL, Ho JY, Fragala MS, Maresh CM, Volek JS. Effect of adding exercise to a diet containing glucomannan. Metabolism. 2007 Aug;56(8):1149-58.
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    • Leucine – Not just a muscle builder
    By Anssi Manninen, M.H.S.
    Leucine is a real superstar of amino acids. It not just boosts muscle anabolism but it also prevents body fat accumulation. In a recent study at Columbia University, the investigators doubled the intake of leucine (via leucine enriched drinking water) in mice with free access to either a standard rodent chow or a high-fat diet. While the higher leucine intake didnt produce major benefits in chow-fed mice, it resulted in up to 32% reduction of weight gain and a whopping 25% decrease in body fat mass in high fat diet-fed mice. These results indicate that leucine is not a fat burner per se; rather, it prevents body fat accmulation during overeating (A high-fat diet almost always leads to significant overeating in mice). The results of this study also demonstrated that the reduction of extra lardness resulted from increased metabolic rate, while food intake wasnt decreased. But that wasnt all. Leucine supplementation also improved blood lipids and insulin sensitivity. Interestingly, the reductions in total cholesterol and "bad cholesterol" (LDL) were largely independent of leucine-induced changes in body fat mass, suggesting that high leucine intake per se improves cholesterol levels.

    The take-home message is that leucine-rich supplements (e.g., BioQuest MyoZene, ProSource Mega BCAA) are highly beneficial for those who wish to “bulk”, while minimizing body fat accumulation.

    Zhang Y et al. Increasing dietary leucine intake reduces diet-induced obesity and improves glucose and cholesterol metabolism in mice via multimechanisms. Diabetes. 2007 Jun;56(6):1647-54. Epub 2007 Mar 14.
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    • Buffered Creatine: Waste of Money?
    The makers of Krealkalyn® (a “buffered creatine”) claim that their product is 100% stable in stomach acid and does not convert to creatinine. They also claim, without any evidence, that creatine monohydrate is highly pH labile with more than 90% of the creatine converting to creatinine in stomach acids. A recent study by Drs. Tallon and Child examined whether Krealkalyn® supplementation reduces the rate of creatine conversion to creatinine, relative to creatine monohydrate. The creatine products were incubated in 900 milliliter of pH 1 hydrochloric acid (HCL) at 37 ± 1º C (HCL is a strong acid and the major component of stomach acid). Samples where drawn at 5, 30 and 120 minutes and immediately analyzed for creatine and creatinine. What happened? Well, the rate of creatinine formation from creatine monohydrate was found to be less than 1% of the initial dose, indicating that CM is extremely pH stable. Furthermore, this study also showed that Krealkalyn® supplementation actually resulted in 35% greater conversion of creatine to creatinine than creatine monohydate. In sum, creatine monohydrate appears to be superior to Krealkalyn®.

    A proven way to improve the transport of creatine into muscle cells is to spike blood insulin levels. Thats exactly what BioQuest MyoZene does. A scientifically engineered mixture of pharmaceutical grade whey protein hydrolysate and massive doses of added key amino acids (e.g., leucine) rapidly increase blood amino acid and insulin levels, leading to greatly increased uptake of both amino acids and creatine. So, it is recommended that you ingest a serving of MyoZene immediately after each resistance training session. You simply cannot find a better post-exercise supplement on this planet. Case closed.

    Tallon MJ, Child R. Kre-alkalyn® supplementation has no beneficial effect on creatine-to-creatinine conversion rates. ISSN Conference Abstract, 2007.
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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 scientific community because the muscle requires mTOR signaling to increase protein synthesis and subsequently grow. When stimulated, mTOR activates other targets such as 70-kDa ribosomal protein S6 kinase, also called S6K1. This cascade ultimately results in increased translation of mRNAs encoding proteins. Researchers from the Netherlands asked the question: what happens to these critical signaling proteins in muscle when carbohydrate alone or carbohydrate and protein together are provided around a bout of resistance exercise. Before, immediately after, and 1 h after a single bout of resistance exercise, subjects consumed 0.3 gram per kilogram of carbohydrate or the same amount of carbohydrate with an equal amount of protein. The source of protein was a casein hydrolysate. Muscle samples were obtained before and after exercise to assess the level of activation of S6K1 in muscle. These investigators found that during recovery S6K1 was significantly higher when protein was provided with carbohydrate. The study provides a better understanding of how adding protein – in this case a casein hydrolysate - augments the signaling in muscle that turns on protein synthesis and promotes anabolism.

    Koopman R, Pennings B, Zorenc AH, van Loon LJ. Protein Ingestion Further Augments S6K1 Phosphorylation in Skeletal Muscle Following Resistance Type Exercise in Males. J. Nutr. 2007 Aug;137(8):1880-6.
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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 that it is the level of amino acids in the blood that directly boosts protein synthesis in muscles. Specifically it is the amino acid leucine that is most highly related to protein synthesis. In a series of elegant experiments, researchers directly examined muscle protein synthesis after feeding animals various formulations of amino acids and compared them to glucose ingestion. When a complete protein was consumed (one that contains all the amino acids), protein synthesis was increased. When just essential amino acids were provided and the nonessential ones left out, the same increase was noted indicating nonessential amino acids are not required to stimulate protein synthesis. When just the BCAA were given, again there was the same increase in protein synthesis. Finally when just leucine was consumed, yet again protein synthesis increased to the same magnitude. These findings provided strong evidence that leucine was the driving force behind the ability of dietary protein to stimulate protein synthesis. Cutting edge work in the last few years has revealed how leucine directly activates a critical compound in muscle cells called the mammalian target of rapamycin (mTOR). It turns out mTOR is like a molecular switch that turns on the protein synthetic machinery in muscle and leucine is one of the major activators of mTOR. Thus, leucine not only provides the building blocks for protein synthesis, it also has a critical role in up-regulating the process. The application of all this work is that adding additional leucine to typical protein beverages is an effective strategy to maximize muscle anabolism after resistance exercise.

    Garlick PJ, Grant I. Amino acid infusion increases the sensitivity of muscle protein synthesis in vivo to insulin. Effect of branched-chain amino acids. Biochem. J. 1988 Sep 1;254(2):579-84.

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      HIGHER LEUCINE PREVENTS OBESITY
      Researchers at the University of Illinois have conducted studies that examined weight loss diets that contained 10 g/day of leucine and 125 g total protein per day with a minimum of 2.5 g leucine at each meal. In two separate studies, this group demonstrated that the high leucine diets resulted in greater weight loss, greater fat loss, and better preservation of lean body mass. In these studies, the high leucine diets also resulted in better glucose control. A recent animal study provided some important details on the cellular mechanisms by which leucine regulated body fat. In this study animals that doubled their leucine intake were resistant to diet-induced obesity and improved a host of metabolic disturbances. The higher leucine intake caused an increase in energy expenditure and an increased expression of uncoupling protein 3, which causes energy to be given off as heat rather than stored as fat. These studies all support the use of high protein diets to maximize fat loss and spare muscle loss during weight loss.

      Zhang Y, Guo K, LeBlanc RE, Loh D, Schwartz GJ, Yu YH. Increasing dietary leucine intake reduces diet-induced obesity and improves glucose and cholesterol metabolism in mice via multimechanisms. Diabetes. 2007 Jun;56(6):1647-54. Epub 2007 Mar 14.

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      NEW ROLE FOR HMB – STIMULATION OF PROTEIN SYNTHESIS
      HMB is a naturally occurring compound produced in the body by a liver enzyme. The enzyme (a-ketoisocaproate oxygenase) reacts with leucine, an amino acid, ultimately to produce HMB. While the precise mechanism of HMB metabolism is not completely understood, it is believed by some that HMB inhibits the breakdown of muscle proteins during exercise and other physically strenuous activity. For this reason, HMB has become popular as a dietary supplement for humans, particularly bodybuilders and other athletes who are trying to increase muscle mass. New work has evaluated the effects of HMB on protein synthesis and some of the associated molecular signaling pathways. In these experiments it was clearly shown that HMB given alone increased muscle protein synthesis. When protein synthesis was inhibited by drugs, HMB prevented the decline. It was shown HMB affects the regulation of several of the initiation factors. Similar to leucine, HMB also activates mTOR - the critical switch in muscle that turns on protein synthesis. HMB has been studied since the 1950s, and new incites are continuing to evolve like these recent findings showing positive effects on muscle protein synthesis.

      Eley HL, Russell ST, Baxter JH, Mukherji P, Tisdale MJ. SIGNALING PATHWAYS INITIATED BY {beta}-HYDROXY-{beta}-METHYLBUTYRATE TO ATTENUATE THE DEPRESSION OF PROTEIN SYNTHESIS IN SKELETAL MUSCLE IN RESPONSE TO CACHECTIC STIMULI. Am J Physiol Endocrinol Metab. 2007 Jul 3; [Epub ahead of print]

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      RESEARCHERS CONCLUDE ECHINACEA PREVENTS AND REDUCES DURATION OF COLDS
      Echinacea is one of the more popular herbs native to the U.S. also known as the purple coneflower. It was used by North American Indians for a variety of purposes. The most common use is related to boosting the immune system. Several research studies have evaluated whether Echinacea can prevent and treat the common cold with mixed results. A recent paper published in the Lancet harnessed the power of 14 of the individual studies using a procedure called meta-analysis to determine whether Echinacea had any effect on the incidence and duration of the common cold. The results revealed that people who supplemented with Echinacea had a 58% lower risk of catching a cold. Echinacea also reduced the duration of a cold by a little more than a day. The researchers concluded that Echinacea is indeed effective in decreasing the incidence and duration of the common cold. The study did not address which parts of the plant or the specific type of Echinacea that gives the best results, but this is good news for those prone to catching the cold. The most effective doses appear to be 1.5 to 3 mg per day.

      Shah SA, Sander S, White CM, Rinaldi M, Coleman CI. Evaluation of echinacea for the prevention and treatment of the common cold: a meta-analysis. The Lancet Infectious Diseases 2007; 7:473-480.

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      PROTEIN CARBOHYDRATE SUPPLEMENTATION REDUCES MUSCLE DAMAGE RESPONSE TO RESISTANCE EXERCISE
      There are many potential reasons to supplement with protein and carbohydrate around workouts. Clearly protein is critical for stimulating protein synthesis and an anabolic environment to enhance recovery. New research has shown another benefit of protein and carbohydrate supplements on responses to resistance training. Reporting in the latest issue of the Journal of Strength and Conditioning Research, researchers from the University of Texas examined whether protein and carbohydrate could affect markers of muscle damage after resistance exercise. Subjects in this study ingested a supplement containing both carbs and protein or a placebo before, during and after an acute bout of resistance exercise. Blood was drawn at several time points post-exercise for creatine kinase and myoglobin, both indicators of muscle damage. Myoglobin increases rapidly after a workout whereas creatine kinase increases much later, both are indicative of damage to the membrane surrounding muscle fibers. Myoglobin levels peaked 1 hour after exercise and were significantly reduced in the protein-carbohydrate group. Creatine kinase was also reduced more in the protein-carbohydrate group 24 hours after exercise. The supplement also resulted in increased insulin and reduced cortisol levels compared to placebo at several time points. The findings highlight the importance of ingesting protein and carbohydrate around a workout in order to promote optimal recovery.

      Baty JJ, Hwang H, Ding Z, Bernard JR, Wang B, Kwon B, Ivy JL. The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and muscle damage. J Strength Cond Res. 2007 May;21(2):321-9.

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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 oils made from borage, black currant, and evening primrose. Most research has focused on the anti-inflammatory actions of GLA because it is a precursor to DGLA which is known to produce hormone like substances called eicosanoids that act to reduce inflammation and promote vasodilation. There is also some evidence that GLA supplementation could be involved with body weight control. Researchers from the University of California studied subjects who had recently lost a large amount of weight (average about 60 pounds) to determine if GLA could help prevent regain of body weight. After weight loss, obese subjects were given either 890 mg of GLA (from 5 g of borage oil) or placebo. Over the subsequent year, the placebo group gained over 19 pounds back whereas the GLA group gained only 4 pounds. Because the results were so dramatic, the study was unblinded and the placebo subjects were allowed to start taking GLA and they also experienced benefits of GLA. The study confirmed findings in obese rats that showed GLA suppressed food intake and weight gain. Although the exact mechanisms are unclear, GLA appears to play a major role in redicing weight regain in obese subjects following significant weight loss.

      Schirmer MA, Phinney SD. Gamma-linolenate reduces weight regain in formerly obese humans. J. Nutr. 2007 Jun;137(6):1430-5.

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      EFFECTS OF BETA-ALANINE SUPPLEMENTATION ON EXERCISE PERFORMANCE DURING A COMPETITIVE WRESTLING SEASON: An 8-week open label study
      Background
      The goal of wrestlers during a competitive season is to maintain or lose body weight without compromising athletic performance. However, some studies have reported decrements in exercise performance associated with weight loss and/or the strain of a competitive season. The purpose of this study, therefore, was to examine the effects of 8 week beta-alanine (B-ala) supplementation on exercise performance in Division II collegiate wrestlers during a competitive season.
      beta alanine supplementation
      Methods
      25 college wrestlers (age 18 to 22 y) volunteered to participate in this study, and 18 subjects (mean BMI 24.7 ± 3.7) completed the study. Each participant ingested 4 g/d of b-ala in an open-label manner during the final eight weeks of their competitive season. The subjects followed a standard training protocol for collegiate wrestling as dictated by the head coach. They were also required to maintain uniform body mass during the entire eight weeks, as per weight bracket allowance during the competitive season. Before and after supplementation, subjects performed a 400 m sprint and 90 degree flexed-arm hang to exhaustion. Immediately prior to and following the pre treatment and post treatment 400 m sprint, subjects blood lactate was taken via finger stick and analyzed to determine lactate increase during the 400 m sprint.

      Results
      The subjects showed significant decrease (p<0.01) in 400 m sprint time (- 3.5 s ± 2.4 s, mean ± SD) and significant increase (p<0.01) in 90 degree flexed-arm hang (+ 8.5 s ± 8.35 s, mean ± SD). No significant change (p>0.05) in blood lactate values were observed.

      Conclusion
      The results of our study suggest that supplementation of b-ala may improve exercise performance in wrestlers during a competitive season. Because of the design of this experiment, it is impossible to identify exactly how much of the positive effects experienced by the subjects was a direct result of the supplementation. However, due to the large increase in performance and the similarity of results in comparison to other b-ala studies, we feel our study strongly suggests efficacy of b-ala supplementation. The ergogenic effects of b-ala supplementation during a competive wrestling season needs to be confirmed in placebo-controlled trials.

      Kern BD, Robinson TL, Manninen AH. Effects of beta-alanine supplementation on exercise performance during a competitive wrestling season: A 8-week open label study. Physical Education Department, Center High School, 500 S. Broadway Center, Colorado 81125, USA. Email: bkern@center.k12.co.us

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      7-KETO DHEA SHOWS STIMULATORY EFFECTS ON METABOLIC RATE DURING WEIGHT LOSS
      Weight loss is often rapid during the early periods of dieting, but tends to slow down and eventually cease after several months for most people. One of the reasons for the reduced rate of weight loss is a sluggish metabolism. When dietary calories are reduced, the number of calories your body normally burns also decreases. Thus, you actually need less calories to maintain weight. This is why thermogenic weight loss supplements are so popular and effective; they function by stimulating resting metabolism and calorie burning. 7-Keto DHEA is a metabolite of dihydroepiandrosterone. Unlike DHEA, 7-Keto does not get converted into other steroids including estrogen and testosterone. Instead 7-Keto DHEA induces enzymes in the mitochondria of cells that increase thermogenesis. Two human studies showed promise for 7-Keto DHEA to augment weight loss. A recent study published in the Journal of Nutritional Biochemistry tested the effects of 7-Keto DHEA on resting metabolic rate in overweight subjects consuming a low calorie diet. For one week subjects consumed a diet that was restricted in energy by 800 kcal/day and were supplemented with either 7-Keto DHEA or placebo. As expected, the placebo trial caused metabolic rate to decrease by 75 kcal/day. The 7-Keto DHEA trial completely prevented the decline and actually increased resting metabolic rate by 21 kcal/day. The swing of almost 100 kcal per day may not seem like a lot, but over a month this would translate into one pound of fat loss without making any other changes I diet or exercise.

      Zenk JL, Frestedt JL, Kuskowski MA. HUM5007, a novel combination of thermogenic compounds, and 3-acetyl-7-oxo-dehydroepiandrosterone: each increases the resting metabolic rate of overweight adults. J Nutr Biochem. 2007 Apr 4; [Epub ahead of print]

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      FISH OIL REDUCES BODY FAT AND IMPROVES SEVERAL HEALTH MARKERS
      Fish oil, or often referred to as omega 3 fats, have been shown to improve several indices of cardiovascular health and other health-related risk factors especially inflammatory markers. However, the effects on body composition have not been investigated thoroughly. Australian researchers tested the effects of a fish oil supplement to improve fat loss and risk factors of heart disease. In addition, they examined if exercise augmented the effects of fish oil on body composition. Overweight subjects consumed fish oil or a sunflower oil placebo for 12 weeks. The dose was 6 g of oil (1.9 g of omega 3 fats) per day. Each group was split into two more groups: one that exercised 3 times per week and the other continued their normal level of activity. These investigators noted significant effects of exercise and fish oil alone on fat loss, and the combination of both interventions led to the greatest decrease in body fat (almost 4 pounds in 12 weeks). In addition, fish oil supplementation decreased blood triglycerides, increased high density lipoprotein cholesterol, and improved the functioning of blood vessels. Consuming fish oil daily without any other changes in diet is an easy and highly effective strategy to maximize fat loss and health responses to an exercise training program.

      Hill AM, Buckley JD, Murphy KJ, Howe PR. Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. Am J Clin Nutr. 2007 May;85(5):1267-74.

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      Beta-Alanine Keeps Rolling In Results
      We are now aware of a few studies indicating that beta-alanine is indeed legit. It works as a buffer during intense exercise helping delay fatigue and hasten recovery. Intense exercise generates hydrogen ions (H+) which decreases your pH level leading to muscular fatigue. Carnosine is produced by the body and helps buffer the acidity produced by H+ accumulation thereby delaying fatigue. The catch is that beta-alanine is a rate limiting substrate in carnosine synthesis. Without sufficient beta-alanine, carnosine synthesis is limited.

      Previous studies have indicated that supplementation with 4-6.4 grams of beta-alanine (increased progressively over 10 weeks) does indeed lead to significant increases in muscle carnosine levels . In addition, taking creatine and beta-alanine together led to significant strength gains in healthy men participating in a 10-week resistance training program .

      A new study just published examined the effects of beta-alanine supplementation on neuromuscular fatigue in women. Twenty-two females were randomly assigned to receive either beta-alanine or placebo for 28 days. Before and after the supplementation period, participants performed an incremental cycle ergometer (stationary bike) test to exhaustion. Significant increases in ventilatory threshold and physical working capacity at fatigue were noted in the supplemented group. These results indicate that beta-alanine can delay the onset of neuromuscular fatigue during submaximal cycling and increase time to exhaustion in women .

      Hill et al. Influence of b-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids. 2007 Feb;32(2):225-33. Epub 2006 Jul 28.
      Hoffman J et al. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):430-46.
      Stout JR et al. Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids. 2006 Nov 30. Amino Acids. 2007 Apr;32(3):381-6. Epub 2006 Nov 30.

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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, randomized, placebo-controlled design in over 100 subjects. The study lasted 6 months during which time subjects were instructed to maintain their normal diet and exercise patterns, the only major change being to supplement with either CLA or placebo. After 6 months, the CLA group lost significantly more body fat (-3.3 pounds) compared to a gain of 1 pound in the placebo group. Further, the CLA group gained 1.3 pounds of lean body mass, whereas the placebo group had little change (+0.4 pounds). A number of safety measures were assessed, and all markers were not affected by CLA indicating it is not associated with any adverse side effects. In summary, the placebo group had little change in body composition as expected, but simply taking 3.4 g/day of CLA without making any other lifestyle changes resulted in simultaneous fat loss and gain in lean body mass. Although the verdict may still be out, more and more studies are showing positive effects of CLA on body composition.

      Gaullier JM, Halse J, Hoivik HO, Hoye K, Syvertsen C, Nurminiemi M, Hassfeld C, Einerhand A, O'Shea M, Gudmundsen O. Six months supplementation with conjugated linoleic acid induces regional-specific fat mass decreases in overweight and obese. Br J Nutr. 2007 Mar;97(3):550-60.

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      CLA SUPPLEMENTATION BUILD LEAN BODY MASS
      A number of studies have shown positive effects of conjugated linoleic acid (CLA) supplementation on body composition. Researchers reporting in the Journal of Nutrition found that CLA supplementation to obese subjects can alter body composition in as little as 12 weeks. In this study, subjects made no other lifestyle changes other than consuming either CLA or a placebo. There were 2 groups of CLA that consumed a low dose (3.2 g/day) or high dose (6.4 g/day). Body composition measured by dual energy X-ray absorptiometry revealed that subjects in the high dose CLA group had a significant increase in lean body mass of one and a half pounds, and they lost about half a pound of fat. The increase in lean body mass with CLA occurred despite no changes in diet or exercise training. The exact mechanism of how CLA increases lean body mass was not examined, but the results are consistent with some earlier reports. CLA is naturally found in animal products such as dairy, but supplementation would be required to reach levels shown to increase lean body mass.

      Steck SE, Chalecki AM, Miller P, Conway J, Austin GL, Hardin JW, Albright CD, Thuillier P. Conjugated linoleic acid supplementation for twelve weeks increases lean body mass in obese humans. J Nutr. 2007 137: 1188-1193.

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      FIGHT INFLAMMATION WITH NEPTUNE KRILL OIL
      If you have not considered inflammation important then think again. Inflammation plays a critical role in just about all major diseases including diabetes, cardiovascular disease, arthritis and cancer to name a few. In fact, reducing inflammatory compounds is arguably more important than lowering cholesterol for preventing heart disease. Exercise also increases inflammation, and if not balanced properly can lead to chronic overtraining and suboptimal adaptations to training. It makes sense to have a nutritional plan to combat inflammation to speed recovery and promote health. Neptune Krill Oil (NPO) is a naturally rich source of omega-3 fatty acids that has shown potent anti-inflammatory and other health effects. A recent study showed that people with moderate inflammatory conditions had a marked reduction in the well established inflammatory marker c-reactive protein with daily supplementation of NPO (300 mg/day). Significant reductions in this marker were evident within a couple weeks. Unlike many other sources of omega-3s, NPO doesn't contain dangerous levels of mercury or lead and has a longer shelf life because it has a very unique structure that contain phospholipids specially integrated with the fatty acids and natural antioxidants including astaxanthin, an immune-supporting carotenoid that guards cell membranes from free radical damage. NPO is a highly efficient antioxidant and anti-inflammatory supplement that can promote an overall healthy metabolic balance to enhance health and recovery from exercise sessions.

      Deutsch L. Evaluation of the effect of Neptune Krill Oil on chronic inflammation and arthritic symptoms. J Am Coll Nutr. 2007 Feb;26(1):39-48.

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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 Parkinson's disease. The top supplement so far is creatine, and the NIH is gearing up to enroll 1720 participants to receive either creatine or placebo in a number of sites across the country. It is not quite clear how creatine might improve Parkinson's, but the disease is associated with mitochondrial dysfunction and creatine is known to have benefit on energetics in muscle that might help relieve symptoms and slow progression of the disease. Parkinson's disease is also associated with a decrease in a brain chemical called dopamine, which is made from L-Dopa. Another supplement for Parkinson's is Mucuna pruriens, an Indian herb that contains naturally occurring L-Dopa. Preliminary research holds promise for this herb in the treatment of Parkinson's.

      Couzin J. Clinical research. Testing a novel strategy against Parkinson's disease. Science. 2007 Mar 30;315(5820):1778.

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      BOOSTING BUFFERING CAPACITY WITH BETA-ALANINE ENHANCES PERFORMANCE
      A series of studies have recently been conducted that point to a very powerful effect of beta-alanine supplementation on muscle metabolism and exercise capacity. Dietary supplements containing beta-alanine provide a potential method of increasing the muscle buffering capacity through enhancement of muscle carnosine levels. The research is in its infancy, but similar to the first studies done with creatine over a decade ago, the early work has clearly shown that supplementing with beta-alanine leads to significant increases in muscle carnosine content that translate into more effecient muscle energetics. Findings from an exciting new study that investigated beta-alanine supplementation will be presented at the upcoming American College of Sports Medicine in June 2007. This is the first study that evaluated the combined effects of beta-alanine and exercise training. Elite cyclists participated in this study. They were placed into a group that received daily 4.8 g/beta-alanine, 16 g creatine, and 3 g taurine. Another group of clycists received the same supplement without the beta-alanine.beta alanine supplementation Both groups participated in an intense 12 week resistance and endurance training program. The most significant finding was that the group receiving beta-alanine had a 46% increase in muscle carnosine, whereas the comparison group remained unchanged. In addition, muscle taurine levels were increased only in the beta-alanine group. The enhanced muscle levels of carnosine and taurine over 12 weeks translated into significant increases in several indices of performance including muscle endurance, oxygen uptake and time to fatigue. The most likely mechanism to explain the improved performance with beta alanine supplementation is enhanced buffering capacity in muscle.

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      ANTIOXIDANT VITAMINS REDUCE EXERCISE RELATED STRESS RESPONSES
      Exercise obviously has several benefits, but one of the potential effects of exercise that can have adverse effects is the increase in free radicals and oxidative stress that naturally occurs when metabolism is revved up. Fortunately, we have natural antioxidant defense systems that tend to balance the pro-oxidant effects of exercise. However the more intense the exercise the more the balance can be tipped in favor of excessive oxidative stress, which will wreak havoc on your health and ability to recover from workouts. Dietary antioxidants such as vitamins C and E may be able to help fight the free radicals generated by exercise. Supplementation with single antioxidants may have some benefit, but a combination of the major dietary antioxidants (vitamins E and C and B-carotene) are more likely to work together and be more effective when administered together. Researchers showed a significant reduction in several markers of exercise-induced oxidative stress and inflammation in subjects who were supplemented with antioxidants consisting of 800 IU of vitamin E, 500 mg of vitamin C, and 10 mg of beta-carotene for 8 weeks. The combination of antioxidants is likely an important aspect to the highly significant results found in this study because prior work has shown how they work in synergy. Antioxidant supplementation should be considered for general health as well as a tool to reduce exercise associated stress and speed recovery.

      Vincent HK, Bourguignon CM, Vincent KR, Weltman AL, Bryant M, Taylor AG. Antioxidant supplementation lowers exercise-induced oxidative stress in young overweight adults. Obesity (Silver Spring). 2006 Dec;14(12):2224-35.

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      PERFORMANCE BENEFITS OF GINSENG
      Ginseng is from the genus Panax and is one of the most well recognized herbs. There have been many claims for ginseng such as treatment of sexual dysfunction, type II diabetes, fatigue, and as a result it is a common ingredient in some popular energy drinks. The results of studies investigating the effects of ginseng on exercise performance are mixed, but many have been relatively uncontrolled or used too low a dose to show effectiveness. A recent well-controlled study investigated the effects of Panax notoginseng (PNG) on exercise capacity in health young subjects. Subjects were randomly assigned to receive either 1,350 mg/day of PNG in capsule form or placebo capsules for 30 days. Subjects performed an exercise test to fatigue that took about 30 min at baseline. After 30 days of supplementation, the PNG group significantly increase their exercise time by an additional 7 minutes, whereas the placebo group was essentially unchanged. The PNG group also showed a lower exercise oxygen uptake indicating increased efficiency and a reduced blood pressure response. These findings support the use of Panax notoginseng for improving endurance exercise capacity.

      Liang MT, Podolka TD, Chuang WJ. Panax notoginseng supplementation enhances physical performance during endurance exercise. J Strength Cond Res. 2005 Feb;19(1):108-14.

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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 period between sets. Altering the time of rest between sets has dramatic effects on the use and replenishment of energy systems, particularly the anaerobic energy systems. Most important here is the phosphocreatine stores. Phosphocreatine is depleted by a set of resistance exercise and this is associated with fatigue. After a set phosphocreatine replenishes, but it takes 2-3 minutes for near full recovery. If rest periods are too short, phosphocreatine is not fully restored and you will likely not be able to perform as well. Just how much does rest period affect the workout. In a recent study subjects performed four sets of bench press and squat exercise using 1, 2, and 5 min rest periods. They were asked to perform as many repetitions as possible on each set. The 5 min rest period condition resulted in the highest volume completed followed by the 2 and then the 1 min rest period trial. subjects completed 9 more reps over the four sets with 5 min rest compared to 1 min rest periods. This increase in training volume with longer rest periods has the potential to translate into greater adaptations to training.

      Willardson JM, Burkett LN. A comparison of 3 different rest intervals on the exercise volume completed during a workout. J Strength Cond Res. 2005 Feb;19(1):23-6.

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      SUPPLEMENTATION WITH NUCEOTIDES REDUCES EXERCISE ASSOCIATED STRESS RESPONSES
      The idea of supplementing with nucleotides is a relatively new idea that has been investigated in a few recent studies. Nucleotides consist of a nitrogen base, a five-carbon sugar (ribose or deoxyribose) and one to three phosphate groups. The nitrogen-containing bases may be purines (adenine and guanine) and pyrimidines (cytosine, thymine and uracil). Nucleotides are the structural units used to make RNA and DNA, as well as essential compounds in the formation of adenosine triphosphate (ATP), the major energy source used to fuel muscle contraction and nearly every other physiologic function in the body. Therefore, supplying an additional source of nucleotides in the diet may have significant benefits to health and overall physical performance. There has been some preliminary work evaluating the effects of nucleotide supplementation on exercise responses. In one recent project, subjects supplemented with nucleotides for 60 days showed a reduced cortisol response to exercise and an increase in immunoglobulin A (IgA) levels compared to placebo. The findings suggest a possible role nucleotide supplementation in reducing catabolic hormone responses to exercise and improving immune function.

      Mc Naughton L, Bentley D, Koeppel P. The effects of a nucleotide supplement on the immune and metabolic response to short term, high intensity exercise performance in trained male subjects. J Sports Med Phys Fitness. 2007 Mar;47(1):112-8.

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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 acids compared to casein, which rapidly stimulates muscle protein synthesis[1] and supplementing with whey augments adaptations to resistance training as shown by increases in muscle strength and enhanced lean body mass[2, 3]. Several studies have shown other important physiologic outcomes that are likely mediated by unique peptides in whey hydrolysates. Several peptides from whey protein have been shown to possess hypotensive properties. A recent paper in the Journal of Hypertension evaluated the effects of a whey hydrolysate in 30 subjects with mild hypertension. Subjects were randomly assigned to a whey hydrolysate group (20 g/day) or a control group who ingested the same amount of an unmodified whey protein. After 6 weeks of treatment the whey hydrolysate group significantly reduced systolic blood pressure by 8 mm Hg and diastolic blood pressure by 6 mm Hg compared to control. An additional benefit of lower LDL cholesterol and C-reactive protein (a marker of inflammation) was also noted in the whey hydrolysate group. The most likely mechanism for this blood pressure-lowering effect is inhibition of angiotensin-converting enzyme (ACE) activity because milk has been shown to be a rich source of ACE inhibitory peptides. Several drugs for treating blood pressure are targeted at reducing ACE activity. Inhibition of ACE prevents the conversion of angiotensin I to angiotensin II, a potent vasoconstrictor. Whey derived peptides showing ACE inhibitory effects are released during normal digestion in the gastrointenstinal tract by proteases. Typical enzymatic procedures in the manufacturing of whey hydrolysates also result in rich sources of ACE inhibitory peptides. The magnitude of reduction in blood pressure in just 6 weeks would be considered very clinically relevant and on par with some drugs used to treat blood pressure. Of course the benefit of using whey proteins is that there are no risks for adverse effects, and you get the added benefit of a high quality protein source that has many other health benefits beyond lowering blood pressure.

      Pins JJ, Keenan JM. Effects of whey peptides on cardiovascular disease risk factors. J Clin Hypertens (Greenwich). 2006 Nov;8(11):775-82.

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      LOW DOSE CARNITINE REDUCES MARKERS OF MUSCLE DAMAGE
      Carnitine has several functions, but is most well known as an essential nutrient required for transporting fatty acids into mitochondria where they are burned as fuel. My colleagues and I have discovered additional functions of carntine that involve reducing the stress response to resistance exercise. We recently performed a study to validate our prior work and determine if ingesting a smaller dose of of carnitine could also provide an ergogenic effect. Healthy men performed a resistance exercise challenge that included 5 sets of squat exercise on 3 separate occasions. For 3 weeks prior to each test, subjects ingested either 1 g of carnitine L-tartrate (LCLT) per day, 2 g LCLT/day, or a placebo. Similar to our previous work we showed that carnitine supplementation was effective at reducing the acute response of several markers of biochemical stress after resistance exercise including hypoxanthine, xanthine oxidase, and myglobin. In addition, perception of muscle soreness was lower after exercise with carnitine supplementation. A novel finding was that 1 g/day of carnitine was as effective as 2 g/day. The findings indicate that in addition to the traditional role of carnitine as a fat burner, this dietary supplement also helps during recovery from intense exercise.

      Spiering BA, Kraemer WJ, Vingren JL, Hatfield DL, Fragala MS, Ho JY, Maresh CM, Anderson JM, Volek JS. Responses of Criterion Variables to Different Supplemental Doses of l-Carnitine l-Tartrate. J Strength Cond Res. 2007 Feb;21(1):259-64.

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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 of cissus quadrangularis, soy albumin, green tea extract, chromium, and B-vitamins. Overweight subjects were provided with the formulation and either given no dietary advice or a diet that was restricted in calories. In addition there was a placebo group. After 8 weeks, the placebo group lost 4.4 pounds, whereas the formula group with no dietary advice lost 14.5 pounds, and the formula group with caloric restriction lost 17.8 pounds. Both formulations groups also lost significantly more body fat and had greater reductions in total cholesterol, LDL cholesterol, triglycerides, glucose and C-ractive protein. These results are preliminary, but show very promising weight loss and metabolic improvements with a formulation containing cissus quadrangularis and green tea extract as the main ingredients.

      Oben J, Kuate D, Agbor G, Momo C, Talla X. The use of a Cissus quadrangularis formulation in the management of weight loss and metabolic syndrome. Lipids Health Dis. 2006 Sep 2;5:24.

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      FURTHER CONFIRMATION OF WEIGHT LOSS EFFECTS OF CISSUS QUADRANGULARIS
      This recent publication is a more extensive follow-up study of a report showing greater weight loss and improvements in health markers with a cissus quadrangularis formulation. The same group of African researchers conducted a larger study to confirm a previous investigation consisting of a formula of cissus quadrangularis, soy albumin, green tea extract, chromium, and B-vitamins in overweight subjects. They also examined the effects of cissus quadrangularis alone to show the independent weight loss effects without the other ingredients in the formula. Participants were supplemented with just cissus quadrangularis (300 mg/day) or the cissus quadrangularis formulation for 6-8 weeks. The placebo group had no change in body weight, whereas the cissus alone group lost 10.6 pounds and the cissus formulation lost 18.8 pounds. The findings confirmed the results of their previous study showing an impressive weight loss using a cissus and green tea extract formulation. Since weight loss was slightly less in the cissus alone group, it seems the green tea and other nutrients work in synergy to produce weight loss.

      Oben JE, Enyegue DM, Fomekong GI, Soukontoua YB, Agbor GA. The effect of Cissus quadrangularis (CQR-300) and a Cissus formulation (CORE) on obesity and obesity-induced oxidative stress. Lipids Health Dis. 2007 Feb 4;6:4.

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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 a nitrogen sparing effect. A recent study in the Journal of Trauma investigated whether HMB could offset the negative nitrogen balance in critically ill patients who were admitted to the hospital for acute trauma. Initially, 100 patients were randomly assigned to receive for two weeks either HMB (3 g/day), HMB + extra arginine and glutamine (14 g/day each), or a control that had equal amounts of protein. While in the hospital, measures of nitrogen intake and nitrogen excretion were made in order to calculate nitrogen balance. Because of the acute trauma, nitrogen balance declined rapidly during the initial week of treatment in all groups. However, during the second week of treatment, the HMB groups exhibited a more rapid recovery in nitrogen balance, meaning they were in a less negative nitrogen balance. There did not appear to be any advantage to the extra arginine and glutamine beyond that achieved with HMB alone. These findings indicate that HMB may provide some benefit on protein balance in severely catabolic situations such as trauma. Although not exactly the situation for athletes, frequent very high intensity training can be viewed as a form of trauma, especially if associated with inadequate rest and recovery.

      Kuhls DA, Rathmacher JA, Musngi MD, Frisch DA, Nielson J, Barber A, MacIntyre AD, Coates JE, Fildes JJ. Beta-hydroxy-beta-methylbutyrate supplementation in critically ill trauma patients. J Trauma. 2007 Jan;62(1):125-31; discussion 131-2.

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      BETA-ALANINE DELAYS FATIGUE AND IMPROVES EXERCISE PERFORMANCE
      Additional work continues to be published on beta-alanine. This fairly new supplement provides a potential method of increasing the muscle buffering capacity through enhancement of muscle carnosine levels. We are still in the early stages of scientific validation of this supplement, but the work done to date does look promising. Yet another study was just published in the journal Amino Acids that evaluated the practical implications of beta-alanine supplementation on exercise performance. The study was done in healthy women who were supplemented with a placebo or beta-alanine for a 28 day period. They received 3.2 g/day for the first week and then the dose was doubled to 6.4 g/day for the remaining 3 weeks. Before and after the supplementation period, subjects performed an exercise challenge whereby they pedaled at increasing intensities until fatigue. As expected, the group taking beta-alanine showed less fatigue and increased the time they could exercise before fatigue. This study confirms work done in men by the same authors and shows that several weeks of beta-alanine supplementation appears to augment resistance to fatigue during intense exercise.

      Stout JR, Cramer JT, Zoeller RF, Torok D, Costa P, Hoffman JR, Harris RC. Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids. 2006 Nov 30; [Epub ahead of print]

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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 publishing in the International Journal of Obesity shed some interesting light on the issue. They investigated the thermogenic effects of a formula containing 1500 mg green tea extract (375 mg catechins and 150 mg caffeine), tyrosine (1218 mg), caffeine (150 mg), calcium carbonate (3890 mg), and 450 mg cayenne (1.2 mg capsaicin). A group of overweight subjects were required to lose weight for a four week period and then were randomly assigned to take the thermogenic formula or a placebo for 8 weeks. The supplements were taken one hour before breakfast, lunch and dinner. In addition to measures of weight loss and fat loss, the thermogenic effects of the supplements were tested by assessing the energy expenditure for four hours after ingestion. Acute ingestion of the thermogenic supplement caused a significant increase in metabolic rate compared to placebo at baseline. The increase over the 4 hour period after ingestion of the thermogenic supplement was on average 22 kcal more than placebo. When the same test was performed after 8 weeks of treatment, the same increase in metabolic rate was observed indicating that there was not a loss in the thermogenic effects of the supplement. In addition, the group taking the thermogenic supplement lost more than 2 pounds of fat compared to the placebo group. This study provides a detailed account of the metabolic and caloric burning properties associated with acute ingestion of a thermogenic formula and further link this response with greater efficacy on fat loss over an extended period of time.

      Belza A, Frandsen E, Kondrup J. Body fat loss achieved by stimulation of thermogenesis by a combination of bioactive food ingredients: a placebo-controlled, double-blind 8-week intervention in obese subjects. Int J Obes (Lond). 2007 Jan;31(1):121-30. Epub 2006 Apr 25.

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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 bind with dietary fat and prevent the absorption of those calories into the body. So in theory, you could "lose" calories because they are excreted without having a chance to be stored in the body. But does chitosan actually improve weight loss when supplanted in a normal diet? A recent study in the Journal of the American College of Nutrition asks this very question. A total of 150 healthy individuals participated in the study. They were randomized to a chitosan group or placebo and given instructions to follow a self-monitored behavior modification program for 60 days. The chitosan group received capsules containing a total of 3 g/day of chitosan. Chitosan subjects lost more weight (-2.8 pounds) compared to placebo (-0.6 pounds). Even more impressive was the greater fat loss in chitosan compared to placebo (-2.6 vs. 0.6 pounds, respectively). The results indicate that chitosan is a safe and effective method to incorporate into a weight loss plan.

      Kaats GR, Michalek JE, Preuss HG. Evaluating efficacy of a chitosan product using a double-blinded, placebo-controlled protocol. J Am Coll Nutr. 2006 Oct;25(5):389-94.

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      SODIUM BICARBONATE SUPPLEMENTATION ENHANCES BUFFERING CAPACITY AND EXERCISE PERFORMANCE
      Fatigue during high-intensity exercise such as sprinting and weight lifting is linked to acid build up in the muscles and blood. This is the so-called burning sensation you feel at the end of a hard bout of exercise. The body has defense mechanisms that work to buffer the acid build up but eventually they become overwhelmed, followed by fatigue. Therefore, anything that can enhance buffering of acid has the potential to augment high intensity performance. One of the most obvious methods is to supplement with sodium bicarbonate, because this is the main buffer in the circulation. The optimal dose is unclear, but a recent study provides insights into how much to take to enhance buffering capacity and performance. Healthy men performed a high intensity bout of cycling. Before the test, they consumed for 5 days either a placebo, low dose sodium bicarbonate (0.3 g/kg daily), or high dose sodium bicarbonate (0.5 g/kg). The low and high dose amounts were equal to about 23 and 38 g/day, respectively. The exercise-induced reduction in pH was attenuated in the sodium bicarbonate groups indicating both doses were equally effective at buffering the acid build up. However, only the high dose was effective at increasing performance by 13% compared to a 9% increase with the low dose. These results confirm other studies showing the acid buffer capacity of sodium bicarbonate, and show a slightly higher dose (0.5 g/kg body weight) may offer better performance benefits.

      Douroudos II, Fatouros IG, Gourgoulis V, Jamurtas AZ, Tsitsios T, Hatzinikolaou A, Margonis K, Mavromatidis K, Taxildaris K. Dose-related effects of prolonged NaHCO3 ingestion during high-intensity exercise. Med Sci Sports Exerc. 2006 Oct;38(10):1746-53.

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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 how chromium works in the body. Some very elegant work in the last few years has revealed that chromium augments the actions of insulin, and this is consistent with studies showing that long-term use effectively controls blood sugar levels in people with intolerance to carbohydrates. Better control of blood sugar levels has several favorable effects. 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 several other metabolic problems that predispose people to diabetes and heart disease. Therefore, anything that improves insulin resistance (like exercise) is generally viewed as health promoting. One study showed that rats given additional chromium in their drinking water significantly improved glucose disposal rates and insulin stimulated signaling in skeletal muscle. In other words, the extra chromium improved the insulin resistance normally present in these animals. The findings are consistent with several studies showing improved glucose control in people with glucose intolerance and insulin resistance. Since glycogen synthesis and protein synthesis are regulated by insulin signaling, adding extra chromium could stimulate these processes in individuals who are insulin resistant. My lab recently investigated the potential of chromium picolinate to improve glycogen synthesis after intense exercise in healthy men. Although chromium led to very high rates of glycogen synthesis during recovery from exercise, the values were not significantly different than the placebo group. However, we did find that chromium engaged a different cellular pathway in muscle that bypassed one of the steps that is often deficient in people with glucose intolerance and diabetes. Chromium supplementation is safe with no reported significant side effects. Effective doses seem to be in the range of 200 to 600 micrograms (0.2 to 0.6 mg). There are several types of chromium supplements available, such as chromium chloride, chromium polynicotinate and chromium picolinate. We used chromium picolinate, which is remarkably stable and comparative data show it is the most efficacious form to facilitate glucose control.

      Volek JS, Silvestre R, Kirwan JP, Sharman MJ, Judelson DA, Spiering BA, Vingren JL, Maresh CM, Vanheest JL, Kraemer WJ. Effects of chromium supplementation on glycogen synthesis after high-intensity exercise. Med Sci Sports Exerc. 2006 Dec;38(12):2102-9.

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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 increase in thermogenesis logically helps fight obesity and promote fat loss. A recent paper critically reviewed possible dietary compounds that have been shown to promote thermogenesis. Specifically, the herbs and spices reviewed were capsaicin, black pepper, mixed spices, green tea, black tea, and caffeine. The review pointed out that under controlled laboratory conditions, there were relatively consistent effects of these compounds of increasing thermogenesis, satiety, and fat oxidation. For example in one study consumption of a breakfast with capsaicin increased thermogenesis by 23%. In another study, caffeinated coffee increased thermogenesis 16% more than decaffeinated coffee. Many of these active ingredients are available in supplement form. It seems reasonable that incorporating these thermogenic herbs and spices into your diet will help in the battle to lose body fat.

      Westerterp-Plantenga M, Diepvens K, Joosen AM, Berube-Parent S, Tremblay A. Metabolic effects of spices, teas, and caffeine. Physiol Behav. 2006 Aug 30;89(1):85-91. Epub 2006 Mar 30.

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      NUTRIENT TIMING AND MUSCLE HYPERTOPHY
      While pre- and post-exercise nutrient coctails are extremly popular among bodybuilders and other strenght-power athletes, no studies have specifially 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 in Australia was to examine the effects of pre- and post-exercise supplementation compared to supplementation in the hours not close to the workout on skeletal muscle hypertrophy, strength and body composition during a 10 week resistance exercise program. Male gym rats were placed into two groups; one groups ingested a supplement containing 40 grams of whey protein hydrolysate, 43 grams of high-glycemic carbs and 7 grams of creatine monohydrate immediately before and after resistance exercise, whereas the other group consumed same supplement in the morning and late evening. All assessments, including strength (1RM), body composition and vastus lateralis muscle biopsies for determination of muscle fiber type cross-sectional area, contractile protein, creatine and glycogen content, were completed the week before and after 10 weeks of structured, supervised resistance exercise training.

      Simply put, the results of this study confirmed that pre- and post-exercise supplementation       results in significantly greater improvements in strength and body composition (i.e., increase in lean body mass and decrease in body fat) compared to supplementation at times outside of the pre/post workout time frame. Thus, the authors concluded that http://www.prosource.net/pre-and-post-workout/14051-1.htm"supplement-timing represents a simple but effective strategy that enhances the adaptations that are desired from [resistance exercise] training. Clearly, this strategy would be of benefit to most healthy adults that perform [resistance exercise] to improve functional strength and body composition." While this study used a mixture of whey protein hydrolysate, carbs and creatine monohydrate, we would suggest that you also consume some extra leucine to further boost muscle protein anabolism. Pre- and post-exercise ingestion of glutamine, taurine and antioxidants may offer some additional benefits too. A new supplement called MyoZene from BioQuest fits the bill perfectly.

      Cribb PJ, Hayes A DS. Effects of supplement-timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc 2006; in press.

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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 and beta-alanine supplementation, researchers note some interesting findings. In this study, healthy men were randomized into one of four supplementation groups: placebo, creatine monohydrate only, beta-alanine only, and creatine monohydrate plus beta-alanine. Before and after 4 weeks of supplementation they all performed an exercise test that progressively increased in intensity while measures were made of their metabolic responses. The combined creatine and beta-alanine condition was the only group to demonstrate an increase in lactate threshold. This means that subjects in this group could exercise longer and at a higher intensity without accumulating toxic substances that can lead to fatigue. The findings provide preliminary evidence that creatine and beta-alanine may work together to produce favorable metabolic adaptations within skeletal muscle that translate into more efficient performance.

      Zoeller RF, Stout JR, O'kroy JA, Torok DJ, Mielke M. Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion. Amino Acids. 2006 Sep 5; [Epub ahead of print]

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      ROTEIN 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 with either protein or carbohydrate on several markers of muscle anabolism. Untrained men participated in a 10 wk resistance training program and either supplemented with 40 g of carbohydrate or 40 g of protein (14 g whey concentrate, 6 g whey isolate, 4 g milk protein isolate, 4 g calcium caseinate, and 12 g essential amino acids). Half of the respective supplements were consumed before and after the workouts. The results were overwhelmingly positive for the protein group. Despite similar background diets and identical training programs, supplementation with protein resulted in greater increases in several measures of muscle anabolism. Some of these markers included greater increases in fat free mass, thigh muscle mass, muscle strength, anabolic hormones, and muscle specific proteins. The results provide strong evidence that protein consumed before and after workouts augments muscle anabolism.

      Willoughby DS, Stout JR, Wilborn CD. Effects of resistance training and protein plus amino acid supplementation on muscle anabolism, mass, and strength. Amino Acids. 2006 Sep 20; [Epub ahead of print]

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      PROTEIN AND LEUCINE ARE ANABOLIC IN BOTH YOUNG AND OLD SUBJECTS
      Acutely, consumption of protein leads to increases in protein synthesis. But not all proteins stimulate protein synthesis to the same extent. Leucine is one of the essential amino acids, and has potent effects on preventing protein degradation while stimulating protein synthesis. Few studies however have documented the extent of protein synthesis in response to consuming protein plus additional leucine. In this study, detailed measures of protein synthesis after performing a bout of resistance training were made in both young and older subjects. After one trial, subjects repeatedly consumed a carbohydrate beverage, and during another identical trial they consumed the carbohydrate with whey protein and additional free leucine. Results showed a significant increase in muscle protein synthesis with protein plus leucine in both young and old subjects. In addition, protein plus leucine also suppressed protein breakdown. The end result was a dramatic increase in muscle protein balance in the protein plus leucine trials. The study confirms the positive effects of protein and specifically the potent effects of leucine on protein metabolism in muscle. Leucine appears to be one of the most important amino acids in promoting anabolism.

      Koopman R, Verdijk L, Manders RJ, Gijsen AP, Gorselink M, Pijpers E, Wagenmakers AJ, van Loon LJ. Co-ingestion of protein and leucine stimulates muscle protein synthesis rates to the same extent in young and elderly lean men. Am J Clin Nutr. 2006 Sep;84(3):623-32.

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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 lead to illness or at least less than optimal adaptations. Certain nutrients such as vitamin E are natural antioxidants, yet it remains unclear whether taking higher amounts of vitamin E offers any protection from exercise-induced oxidative stress. Greek researchers decided to test the effects of vitamin E supplementation (200 mg/day as alpha tocopherol) in athletes training intensely. Blood was obtained before and after one month to determine the effects on markers of oxidative stress. Vitamin E supplementation was associated with significantly greater antioxidant capacity in the blood. Similarly, vitamin E resulted in reduced levels of circulating markers of muscle damage, as well as markers of DNA oxidation. The findings provide promising evidence that vitamin E supplementation at reasonable levels protects the muscle from the damaging effects of free radicals.

      Tsakiris S, Parthimos T, Tsakiris T, Parthimos N, Schulpis KH. Alpha-Tocopherol supplementation reduces the elevated 8-hydroxy-2 deoxyguanosine blood levels induced by training in basketball players. Clin Chem Lab Med. 2006;44(8):1004-8.

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      BREAKING NEWS: WHEY PROTEIN HYDROLYSATE INCREASES MUSCLE MASS AND STRENGTH WHILE DECREASING BODY FAT
      A recent scientific study, published in the International Journal of Sports Nutrition and Exercise Metabolism, examined the effects of supplementation with different proteins, namely hydrolyzed whey protein and casein (the main component of milk protein), on muscle strength and body composition during a 10 week, supervised resistance training program.1 Importantly, this study was conducted on experienced male bodybuilders. In a double-blind protocol, these guys supplemented their normal diet with either whey hydrolysate or casein (1.5 grams per kilogram of body mass/day). What happened? Well, this well-controlled study indicated that:
        1. The whey hydrolysate group achieved a significantly greater gain in lean body mass than the casein group (5.0 vs. 0.8 kilograms). Also, the whey hydrolysate group lost significantly body fat while the casein group gained body fat (-1.5 vs. +0.2 kilograms).

        2. The whey hydrolysate group also achieved significantly greater improvements in muscle strength (measured by barbell bench press, squat and cable pull-down) compared to the casein group in each assessment of strength. Furthermore, when the strength changes were expressed relative to body weight, the whey group still achieved significantly greater improvements in strength compared to the casein group.
      In conclusion, it is becoming increasingly clear that high-quality whey protein hydrolysate is the best source of protein for serious strengh-power athletes. The lean body mass gains observed in the whey hydrolysate group of 5 KILOGRAMS is truly nothing short of phenomenal. Indeed, the superiority of whey protein hydrolysate may have something to do with its insulin boosting actions and its extremely rapid absorption and uptake.2 Interestingly enough, this study also demonstrated whey hydrolysate ingestion promoted fat loss; high-quality whey has ACE-inhibitory activy, which leads to inhibition of storage fat synthesis in fat tissue. By the way, BioQuest Pharmaceutical's new high-tech post-exercise muscle builder, MyoZene, contains an all new pharmaceutical form of whey protein hydrolysate which yields the absolute highest level of ultra rapid acting di- and tripeptides. As a result, it can be absorbed almost instantly upon ingestion without going through the normal digestion process. Consequently, a surge of anabolic amino acids are rapidly transported to muscle tissue where they help trigger new muscle synthesis at a greatly accelerated rate. This new research clearly helps to shed some light on why athletes using products like MyoZene are achieving such rapid and significant muscle growth.

      1. Cribb PJ et al. Int J Sports Nutr Exerc Metab 2006;16(5).
      2. Manninen AH. Br J Sports Med. 2006 Sep 1; [Epub ahead of print].

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      WHEY AND CASEIN COMBO ENHANCES LEAN BODY MASS RESPONSES TO TRANING
      Adequate proteins are critical for athletes because they need the amino acids to serve as building blocks for the formation of new proteins. Not all dietary proteins are equal in their biological effects. An emerging concept in protein quality is that digestion rate has a major impact on protein effects in the body. This has led to the classification of proteins as either slow or fast. Some proteins are digested slowly, whereas others are digested quickly and result in quite different effects. Prior work has shown that fast-digesting proteins like whey rapidly increase protein synthesis but the effect is short-lived. Casein on the other hand is a slow-digesting protein that inhibits protein breakdown and therefore can sustain long periods of an anabolic environment for muscle growth. Therefore it makes sense to combine both whey and casein to take advantage of their favorable effects on protein synthesis and protein breakdown. One recent study did just that. This study showed that a group of men who received a protein supplement consisting of both whey and casein had greater increases in lean body mass after 10 weeks of training than a placebo group or a group that just received whey protein. The study provides evidence for the concept of mixing proteins to maximize growth potential.

      Kerksick CM, Rasmussen CJ, Lancaster SL, Magu B, Smith P, Melton C, Greenwood M, Almada AL, Earnest CP, Kreider RB. The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training. J Strength Cond Res. 2006 Aug;20(3):643-53.

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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 strenuous exercise. Researchers examined precisely these compounds in a recent study to shed light on the benefits of adding protein and antioxidants to a carbohydrate based beverage. Healthy men performed a strenuous bout of exercise on two occasions. During one condition, they consumed a beverage containing only carbohydrate during and after exercise. During the other condition, they consumed a beverage with the same amount of calories that contained both carbohydrate and protein as well as vitamin C and vitamin E. Post exercise muscle soreness and blood samples were taken to determine the extent of muscle damage after exercise. The carbohydrate-protein-antioxidant formula reduced the level of two different markers of muscle damage in the blood. Subjects also reported having less muscle soreness with the formula compared to the carbohydrate-only beverage. These findings provide additional support for including protein and antioxidants in recovery beverages.

      Romano-Ely BC, Todd MK, Saunders MJ, Laurent TS. Effect of an isocaloric carbohydrate-protein-antioxidant drink on cycling performance. Med Sci Sports Exerc. 2006 Sep;38(9):1608-16.

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      CAFFEINE CONTAINING SUPPLEMENT INCREASES MUSCLE STRENGTH
      Caffeine has been shown to stimulate fat oxidation, and therefore has been primarily looked at as a supplement to enhance fat loss and prolong exercise performance. However, caffeine also has a direct effect on the central nervous system, which could have a positive effect on high intensity exercise and muscle strength. There are few studies, however, that have directly measured muscle strength after caffeine ingestion. In this recent paper, 37 men were divided into a caffeine or placebo group. The caffeine group received a supplement that contained approximately 200 mg caffeine with other vitamins and extracts, whereas the placebo group took an inactive capsule containing cellulose. One hour after ingestion of the supplements, bench press maximal strength and total repetitions were assessed using a free weight bench with an Olympic bar. The caffeine group demonstrated a significant increase in maximal bench press strength compared to placebo, and also performed more repetitions using a submaximal load. These novel findings provide evidence for an acute effect of caffeine, equivalent to about one strong cup of coffee, prior to a resistance exercise workout to improve lifting capacity.

      Beck TW, Housh TJ, Schmidt RJ, Johnson GO, Housh DJ, Coburn JW, Malek MH. The acute effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capabilities. J Strength Cond Res. 2006 Aug;20(3):506-10.

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      BENEFITS OF VITAMIN C Introduction to Vitamin C
      Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. Vitamin C is required for the synthesis of collagen, an important structural component of tendons, ligaments and so on. Vitamin C also plays an important role in the synthesis of the neurotransmitter norepinephrine (noradrenaline). In addition, vitamin C is required for the synthesis of carnitine, a small molecule that is essential for the transport of fatty acids to cellular organelles called mitochondria (the powerhouses of cells), for conversion to energy. Vitamin C is also a highly effective antioxidant. It protects various molecules in the body from damage by free radicals and reactive oxygen species that can be generated during normal metabolism (especially during physical exercise) as well as through exposure to toxins and pollutants.

      Vitamin C, Muscle Soreness and Oxidative Stress
      A recent study at the University of South Carolina examined if high-dose vitamin C supplementation before and after eccentric exercise could reduce muscle soreness, oxidative stress, and muscle function. The investigators randomly assigned eighteen healthy men to either a placebo (fake supplement) or vitamin C (3 grams/day) treatment group. The subjects took pills for 2 w prior and 4 d after performing 70 eccentric elbow extensions with their non-dominant arm. Muscle soreness increased in both groups with significantly reduced muscle soreness for the first 24 h with vitamin C. Furthermore, vitamin C supplementation attenuated muscle damage after exercise. In sum, this study suggest that a high-dose vitamin C supplementation may be of some benefit for serious athletes.

      Vitamin C and Fat Burning Recently, Dr. Carol Johnston and colleagues at the Arizona State University conducted a preliminary trial to evaluate the impact of vitamin C status on fat burning during submaximal exercise. Seventy-eight men and women from a campus population were screened for blood (plasma) vitamin C status. Suprisingly, nearly 40% of the sample had marginal vitamin C status, and 15 of these individuals were willing to participate in exercise testing, i.e., maximal oxygen consumption (VO2 max) was measured using a graded walking protocol. An additional 7 of the screened individuals with adequate vitamin C status were included as the vitamin C adequate (control) group.

      Interestingly enough, the results of this study indicated individuals with marginal vitamin C status burned 25% less fat per kg body weight during a 60-minute treadmill walk as compared to individuals with adequate vitamin C status. Furthermore, fat burning during exercise was enhanced in these individuals by normalizing blood vitamin C concentrations. The authors concluded, "These preliminary results show that low vitamin C status may reduce fat oxidation [burning] during submaximal exercise and that reduced fat oxidation during exercise was related to fatigue. It is possible that increased fatigue and less reliance on fat as a fuel during activity may influence eventual weight gain. Thus, in addition to emphasizing calorie control and physical activity, attention to specific diet components such as vitamin C may be necessary for effective weight management."

      Vitamin C and Upper Respiratory Tract Infections
      There's solid evidence that vitamin C supplementation can prevent the common cold in physically active individuals. In fact, five trials found a 45 to 91 percent reduction in common cold incidence in the vitamin C group.

      1. Bryer SC, Goldfarb AH. Effect of high dose vitamin C supplementation on muscle soreness, damage, function, and oxidative stress to eccentric exercise. Int J Sport Nutr Exerc Metab. 2006 Jun;16(3):270-80.
      2. Johnston C et al. Marginal vitamin C status is associated with reduced fat oxidation during submaximal exercise in young adults. Nutr Metab (Lond). 2006 Aug 31;3:35.
      3. Hemila H. Vitamin C supplementation and respiratory infections: a systematic review. Mil Med. 2004 Nov;169(11):920-5. Review.

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      THE BRITISH JOURNAL OF SPORTS MEDICINE REVEALS SECRETS OF MUSCLE-BUILDING SUPPLEMENTATION
      A landmark scientific paper, published in the prestigious British Journal of Sports Medicine, summarized the latest cutting-edge findings on post-exercise supplementation. The author proposed that the best way to boost post-exercise muscle protein anabolism is to ingest a supplement containing fast-acting whey protein hydrolysate, added leucine and high-glycemic carbs. Such a supplement will strongly augment insulin secretion and rapidly increase blood amino acid levels, leading to increased muscle mass in conjuction with regular resistance training.

      Manninen AH. Hyperinsulinemia, hyperaminoacidemia and post-exercise muscle anabolism: the search for the optimal recovery drink. Br J Sports Med. 2006 Sep 1; [Epub ahead of print].

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      WHAT'S THE BEST TIME TO TAKE WHEY PROTEIN
      The benefits of whey protein are well known, but one question that has not been adequately addressed is the best time to take whey protein. Prior work had indicated that when free amino acids plus carbohydrate was taken before resistance exercise, it resulted in a more anabolic response compared to consumption after resistance exercise. A recently published study in the American Journal of Physiology examined whether the timing of whey protein was important in terms of promoting anabolism. Healthy subjects were placed into a group that received 20 g of whey protein immediately before, or a group that received the same whey protein immediately after a bout of resistance exercise. The anabolic response (muscle protein balance) was increased in both groups but was similar, indicating that timing of whey protein was not a factor. There was however a lot of variability among subjects, with some who did demonstrate a significantly greater anabolic response when whey protein was consumed before exercise. The researchers did not have a group who consumed whey protein at both time points (both pre and post-exercise) - one might guess that this would be better for increasing protein balance. To stimulate an ideal anabolic environment immediately post workout, athletes should consider including fast digesting whey hydrolysates, a high dose of L-Leucine, and carbohydrates to simultaneously elevate amino acids and insulin. This is precisely the idea behind the new Myozene.

      Tipton KD, Elliott TA, Cree MG, Aarsland AA, Sanford AP, Wolfe RR. Stimulation of Net Muscle Protein Synthesis by Whey Protein Ingestion Before and After Exercise. Am J Physiol Endocrinol Metab. 2006 Aug 8; [Epub ahead of print]

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      L-THEANINE PROMOTES RELAXATION
      L-theanine is an amino acid rich in green tea but otherwise not found in many foods that promotes relaxation by altering the levels of brain chemicals with mood-enhancing effects. Some believe it can promote mental and physical relaxation, decrease stress and anxiety, improve learning performance, heighten mental acuity, and promote concentration; all without inducing drowsiness. A recently published Japanese study examined these possible effects using a mental arithmetic task as an acute stressor. Subjects were exposed to the acute stress task on four occasions using a randomized and balanced procedure. They either took L-theanine at the start of the stress test, half-way through the test, placebo, or nothing. During the L-theanine trials, heart rate and salivary immunoglobulin A (indicator of stress) responses to the stress test were significantly reduced compared to the placebo condition. This is another study showing that L-theanine can help people reduce stress and better relax during stressful situations.

      Kimura K, Ozeki M, Juneja LR, Ohira H. L-Theanine reduces psychological and physiological stress responses. Biol Psychol. 2006 Aug 21; [Epub ahead of print]

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      LONGER REST PERIODS ALLOW FOR GREATER TRAINING VOLUMES
      One of the important variables that determines the training stimulus is rest period. Yet few studies have determined how altering rest periods affects the quality of a workout. In this study, college men performed a workout that consisted of 4 sets of squat and 4 sets of bench press on 3 separate occasions. The initial load was set at a weight in which subjects could perform 8 repetitions. The only difference between the 3 workouts was the rest period between sets which were either 1, 2, or 5 min. Subjects were asked to perform as many repetitions as possible on all sets. For both the bench press and squat, the least number of repetitions was performed during the 1 min rest period trial. Compared to the 1 min rest period trial for the bench press, total repetitions were 26% higher for the 2 min and 50% higher for the 5 min rest period trial. Compared to the 1 min rest period trial for the squat, total repetitions were 14% higher for the 2 min and 28% higher for the 5 min rest period trial. These findings show that longer rest periods result in considerably greater training volumes to be completed compared to short rest periods. This may translate into better gains in strength and highlight the importance of allowing adequate recovery between sets.

      Willardson JM, Burkett LN. A comparison of 3 different rest intervals on the exercise volume completed during a workout. J Strength Cond Res. 2006 19; 23-26.

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      CARNITINE ENHANCES MUSCLE ABILITY TO TAKE UP TESTOSTERONE
      Carnitine has many functions which make it an attractive supplement, probably most noteworthy is its ability to promote fat oxidation. A not so well publicized and understood role of carnitine is the regulation of testosterone. Prior work has shown that carnitine can help prevent declines in testosterone during stressful situations, and still other work has shown it may be involved in control of testosterone synthesis. In this recent study, a novel role of carnitine on the expression of the testosterone receptor in skeletal muscle was investigated. This receptor is called the androgen receptor. Ten healthy men were provided with either L-carnitine L-tartrate (equivalent to 2 g carnitine/day) or placebo for a 3 week period. The subjects then performed a bout of whole body intense resistance exercise with a carbohydrate-protein beverage or water provided immediately after exercise. Muscle biopsies were taken from the thigh before exercise and 1 hour after exercise to determine androgen receptor content. Three weeks of carnitine supplementation led to a significant increase in resting (pre-exercise) androgen receptor content compared to placebo. When a protein-carbohydrate beverage was consumed after resistance exercise there was a further increase in androgen receptor one hour after the workout. These results indicate that L-carnitine L-tartrate supplementation can favorably influence the capacity of skeletal muscle to take up and utilize testosterone from the circulation.

      Kraemer WJ, Spiering BA, Volek JS, Ratamess NA, Sharman MJ, Rubin MR, French DN, Silvestre R, Hatfield DL, Van Heest JL, Vingren JL, Judelson DA, Deschenes MR, Maresh CM. Androgenic responses to resistance exercise: effects of feeding and L-carnitine. Med Sci Sports Exerc. 2006 Jul;38(7):1288-96.

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      CHROMIUM ENHANCES WEIGHT AND FAT LOSS AND IMPROVES METABOLIC CONTROL
      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 how chromium works in the body. Some very elegant work in the last few years has revealed that chromium augments the actions of insulin, and this is consistent with studies showing that long-term use effectively controls blood sugar levels in people with intolerance to carbohydrates. Better control of blood sugar levels has several favorable effects, such as possible benefits on weight and fat loss, and improved lean body mass. In this recent study published in Diabetes Care, researchers gave diabetic patients either chromium (chromium picolinate 1000 mcg/day) or a placebo in a randomized fashion. After 6 months, the placebo group has gained body weight and body fat, whereas chromium supplementation prevented this weight gain. In fact, the chromium supplementation group had a 3-fold lower change in belly fat than placebo. In addition, chromium led to better control of glucose levels and improved insulin sensitivity. The results provide strong evidence for favorable metabolic and body composition effects of chromium picolinate.

      Martin J, Wang ZQ, Zhang XH, Wachtel D, Volaufova J, Matthews DE, Cefalu WT. Chromium picolinate supplementation attenuates body weight gain and increases insulin sensitivity in subjects with type 2 diabetes. Diabetes Care. 2006 Aug;29(8):1826-32.

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      MORE EVIDENCE FOR BETA-ALANINE AS A PERFORMANCE ENHANCER
      A series of studies have recently been published on the benefits of beta-alanine supplementation for athletes. The most recent is a study out of the United Kingdom published in the journal Amino Acids. The study looked at a group of healthy men who were supplemented with beta-alanine for 4 wks and 10 wks at doses ranging from 4.0 to 6.4 g/day. Muscle biopsies were taken from the leg to measure the accumulation of muscle carnosine, and a performance test done before and after supplementation to determine the effects on work and power during high intensity exercise. Beta-alanine supplementation increased muscle carnosine levels after 4 weeks, and by 10 weeks carnosine levels were almost 2-fold higher than baseline. It was shown that this increase occurred in both slow twitch and fast twitch muscle fibers. Further, beta-alanine supplementation also resulted in a significant increase in exercise performance. These findings provide novel data on the ability of beta-alanine supplementation to improve carnosine accumulation and cellular buffering in muscle, which in turn is linked to improved exercise work capacity.

      Hill CA, Harris RC, Kim HJ, Harris BD, Sale C, Boobis LH, Kim CK, Wise JA. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids. 2006 Jul 28; [Epub ahead of print]

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      OMEGA 3 FATS ENHANCE WEIGHT LOSS
      We have talked a lot about the many health benefits associated with omega 3 fats, in particular the most common ones EPA and DHA. They protect against heart disease, have anti-inflammatory effects, and decrease risk for cancer. A new study shows that omega 3 fat supplementation enhances weight loss and improves fat metabolism. The study involved subjects who were counseled to follow a low calorie diet and were then randomized into an omega 3 supplement group (2.8 g/day) or a placebo group. The study focused on the short-term responses, including if the omega 3 fats actually get incorporated into the membranes. The omega 3 supplemented group had greater circulating concentration of EPA and DHA in blood lipids, and this led to greater weight loss compared to placebo. In addition, omega 3 supplementation was associated with increased fat oxidation and reduced fat synthesis. These findings support the use of omega 3 fats, specifically EPA and DHA, in promoting favorable effects on fat metabolism and weight loss during dieting.

      Kunesova M, Braunerova R, Hlavaty P, Tvrzicka E, Stankova B, Skrha J, Hilgertova J, Hill M, Kopecky J, Wagenknecht M, Hainer V, Matoulek M, Parizkova J, Zak A, Svacina S. The influence of n-3 polyunsaturated fatty acids and very low calorie diet during a short-term weight reducing regimen on weight loss and serum fatty acid composition in severely obese women. Physiol Res. 2006;55(1):63-72. Epub 2005 Apr 26.

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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, especially EAAs, are available to the muscle, increased strength and muscle growth are seen. Current research with whey protein has shown that additional leucine given with whey can increase strength and lean muscle mass more than whey protein alone. Greater benefits of whey protein on muscle strength and muscle size are seen when it is taken before and immediately following a resistance exercise session. In a recent study published in the Journal of Strength and Conditioning Research, young men were given either a supplement of 20g whey protein plus 6.2g of leucine, or an equal caloric supplement of carbohydrate (26.2g of maltodextrin), 30 min before and immediately after leg training. The men in both supplement groups trained their non-dominant leg 3 days a week for 8 weeks. On non-training days, the protein or carbohydrate supplement was only taken once per day. After 8 weeks, both groups increased the size of the quadriceps muscles of the trained leg. However, only the men who consumed whey + leucine supplement also had an increase in the size of the vastus lateralis muscle of the non-trained leg. This suggests that whey + leucine has the ability to increase quadriceps muscle size without exercise. Furthermore, the men who consumed the whey + leucine supplement significantly increased leg extension strength in the trained leg by 30%, while the men who consumed the carbohydrate supplement only increased leg strength in the trained leg by 22%. Interestingly, the increased strength found with the whey + leucine supplement was not accompanied by greater muscle hypertrophy. This indicates that whey protein supplementation had an ergogenic effect on exercise performance that was independent of changes in muscle size. Even more interesting is that the men who consumed the whey + leucine supplement also increased the strength of their non-trained leg by 14.5%, while the carbohydrate supplement had no improvement at all. Overall, this study offers important implications for many athletes. First, to achieve the most strength gains from resistance training, include a whey protein supplement with additional leucine before and immediately after exercise. Second, if an injury prevents training of a certain body part, whey protein can help maintain strength and increase muscle size.

      Coburn JW, Housh DJ, Housh TJ, Malek MH, Beck TW, Cramer JT, Johnson GO, Donlin PE. Effects of leucine and whey protein supplementation during eight weeks of unilateral resistance training. Coburn JW et al. 2006. J Strength Cond Res. May;20(2):284-91.

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      VITAMIN C REDUCES SORENESS AFTER EXERCISE
      Antioxidants, like vitamin C, are commonly taken by athletes to reduce free radical production. Free radicals increase after exercise and may play a role in the development of muscle soreness and damage. Scientists have shown that taking moderate doses of vitamin C (100 to 500mg a day) for two weeks can help improve muscular recovery from intense eccentric exercise (like downhill running). However, vitamin C does not always reduce muscle soreness despite the fact that it can decrease the formation of free radicals. Some researchers have demonstrated that 400mg of vitamin C given for two weeks prior to an intermittent shuttle run can moderately reduce muscle soreness, while other researchers have found that 1g of vitamin C given for two weeks did not reduce muscle soreness two days after downhill running. The reduction of soreness may depend on the type of exercise and the time at which soreness is evaluated. The latest investigation on vitamin C supplementation showed that a high dose of vitamin C (3g per day) given for two weeks, reduced arm muscle soreness for up to 24 hours following intense eccentric elbow extensions. However, after 1 day, muscle soreness did not differ from placebo. The mechanism of reduced soreness was speculated to be a result of decreased oxidized muscle glutathione levels in the blood, which were lower at 4 and 24 hours post-exercise. This study also evaluated recovery rates and muscular force development after the exercise, and saw no improvement with vitamin C. Therefore, vitamin C may confer benefits for reducing muscle soreness after damaging exercise.

      Goldfarb AH, Patrick SW, Bryer S, You T. Effect of High Dose Vitamin C Supplementation on Muscle Soreness, Damage, Function, and Oxidative Stress to Eccentric Exercise. Int J Sport Nutr Exerc Metab. 2005 Jun;15(3):279-90.

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      WHEY PROTEIN HELPS SHED EXCESS BODY WEIGHT
      In addition to the benefits that whey protein has on strength and muscle hypertrophy, whey also has positive effects on weight loss. Ninety overweight men and women were assigned to one of three supplement groups for 6 months: 1) 60g per day of whey protein, 2) 60g per day of soy protein, or 3) 60g per day of carbohydrate. These supplements were simply added to the normal diet of the participants, and no change was made to their exercise habits. Body composition and body weight were measured weekly until the end of the study. After 6 months, the group who consumed the whey protein daily lost significantly more weight and more body fat than the group who consumed the carbohydrate supplement. Also, the whey protein group had the lowest waist circumference of all three groups after the study period. Thus, compared to added calories from carbohydrate, added calories from whey protein can decrease body weight and body fatness in overweight men and women.

      D.J. Baer, K.S. Stote, B.A. Clevidence, G.K. Harris, D.R. Paul and W.V. Rumpler. Whey protein decreases body weight and fat in supplemented overweight men and women. #267.6, Experimental Biology, San Francisco, CA, April, 2006.

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      GREEN TEA STIMULATES FAT BURNING
      A number of studies are reporting on the health benefits of green tea extract. In particular studies had pointed to the potential of green tea extract to enhance fat oxidation. Japanese researchers have further contributed to this line of research by assessing the metabolic effects of green tea extract during exercise. The studies were carried out in mice so that detailed metabolic measurements could be made in skeletal muscle. Mice were divided into one of four groups: controls, exercise, green tea extract, or exercise plus green tea extract. After 8-10 weeks, exercise time to exhaustion was improved in the combination green tea + exercise animals compared to the exercise only animals. There were several other favorable metabolic adaptations in the green tea + exercise group including decreased glycogen utilization and increased fat oxidation. The study also showed a decrease in muscle malonyl coA, a potent inhibitor of fat oxidation, providing a mechanism to explain the fat burning effects of green tea. The study shows direct beneficial effects of green tea on exercise performance by increasing the burning of fat over carbohydrate.

      Murase T, Haramizu S, Shimotoyodome A, Tokimitsu I, Hase T. Green tea extract improves running endurance in mice by stimulating lipid utilization during exercise. Am J Physiol Regul Integr Comp Physiol. 2006 Jun;290(6):R1550-6. Epub 2006 Jan 12.

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      CARNITINE ACCUMLATION IN MUSCLE IS AUGMENTED BY INSULIN
      Carnitine plays a critical role in transporting fats into the powerhouse of the cells where they are burned for energy. Some experts have argued that carnitine may have a rate limiting effect on fat oxidation. Therefore carnitine supplementation has been promoted as a method to increase fat burning. However, it is somewhat difficult to increase muscle carnitine by supplementation. These researchers, who were also involved in creatine studies that documented muscle uptake of creatine with supplementation, decided to test factors that might contribute to carnitine uptake into muscle. They hypothesized that insulin might augment muscle carnitine accumulation. Their experiments indeed showed that when carnitine and insulin were both elevated in the blood there was an acute accumulation of carnitine in muscle by 12%. This is the first study to demonstrate a method to augment carnitinee uptake into skeletal muscle. The findings are encouraging because it provides evidence that the muscle carnitine pool is capable of being enlarged, which should have significant effects on fat burning capabilities.

      Stephens FB, Constantin-Teodosiu D, Laithwaite D, Simpson EJ, Greenhaff PL. Insulin stimulates L-carnitine accumulation in human skeletal muscle. FASEB J. 2006 Feb;20(2):377-9. Epub 2005 Dec 20.

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      BOVINE COLOSTRUM HAS IMMUNO-BOOSTING EFFECTS IN ATHLETES
      When it comes to protein supplements there are many choices, but you may want to consider including small amounts of colostrum to your daily protein plan. Colostrom is a fluid produced by mothers that contains a host of nutrients that protect and nourish her new born. Among these nutrients are various immune factors, growth factors, antioxidants, vitamins, minerals, amino acids, lipids, and enzymes. The application for promoting a healthy environment for optimal recovery in athletes is tremendous. A recent study assessed the effects of bovine colostrom supplementation on immune function in trained athletes. Trained cyclists were provided 10 g of bovine colostrum for 10 weeks while undergoing intense cycling training. Blood samples were collected and a time trial performance test performed before and after supplementation. Several markers of immune status including several immunoglobins improved after colostrums supplementation compared to placebo. The colostrums group also had 50% fewer incidences of upper respiratory tract infections, and exercise performance was improved as well. The results provide evidence that relatively small amounts of colostrums can provide a significant immuno-boosting effect in athletes undergoing intense training.

      Shing C, Coombes J, Jenkins D, Peake J, Suzuki K, Okutsu M, Pereira R, Stevenson L. Effects of bovine colostrum supplementation on exercise performance and immune parameters: 896: 3:45 PM - 4:00 PM. Med Sci Sports Exerc. 2006 May;38(5 Suppl):S75.

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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 precursor for the synthesis of carnosine in muscle. Carnosine serves as buffer in muscle to help the muscle better deal with acid that is produced during intense exercise. This study examined the combined effects of both creatine and beta-alanine during resistance training. Three groups of healthy strength athletes were randomized into a placebo group, a creatine group, or a creatine + beta-alanine group. All groups performed a 10 week resistance training program followed by testing of maximal strength and body composition. The combination group experienced the greatest increases in lean body mass and the greatest reduction in percent body fat. Both creatine groups had greater increases in strength compared to placebo. This study is important because it shows an additional benefit of supplementing with beta-alanine beyond that achieved with creatine supplementation alone.

      Hoffman JR, Ratamess NA, Kang J, Mangine G, Faigenbaum AD, Stout JR. Effect of Creatine and beta-Alanine Supplementation on Performance and Endocrine Responses in Strength/Power Athletes: 1120: 9:45 AM - 10:00 AM. Med Sci Sports Exerc. 2006 May;38(5 Suppl):S126.

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      HYPER-HYDRATING EFFECT OF CREATINE AND GLYCEROL
      Maintaining adequate hydration is critical to perform optimally and adapt to training. Exercising in hot and/or humid conditions puts athletes at risk of becoming dehydrated, which can impair performance even with small water losses. There may be additional benefits to hyper-hydrating, which may provide for a more anabolic environment for muscle cells. Beside water ingestion, there are few dietary strategies to augment water retention. Creatine accumulates in muscle cells and thereby causes retention of water inside cells. Glycerol also has been shown to augment water retention primarily in the plasma. The combination of creatine and glycerol therefore has the potential to hyper-hydrate more than each supplement alone. A recent study compared the individual and combined effects of creatine and glycerol supplementation on total body water. Creatine supplementation (22.8 g/day) and glycerol (1 g per kilogram body weight) each increased total body water, but the combination resulted in the greatest hyper-hydrating effect. The effects of this water-loading combination on long-term adaptations to training was not addressed, but would be interesting to examine in future studies.

      Easton C, Turner S, Pitsiladis YP. Effects of Combined Creatine and Glycerol Supplementation on Physiological Responses During Exercise in the Heat: 1117: 9:00 AM - 9:15 AM. Med Sci Sports Exerc. 2006 May;38(5 Suppl):S125.

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      BETA ALANINE SUPPLEMENT INCREASES MUSCLE CARNOSINE
      Similar to creatine, muscle contains significant quantities of carnosine. Carnosine helps in maintaining pH in muscle, therefore elevating muscle carnosine may be of benefit to athletes because fatigue during intense exercise is related to muscle acidity. Since carnosine is destroyed in the circulation by enzymes, there has been interest in providing the precursor beta-alanine. In this recent study, a series of experiments were conducted that assessed the most appropriate dose to minimize side effects and the effects on muscle carnosine levels. The optimal dose of beta-alanine to elevate blood levels without side effects was determined to be 10 mg/kg body weight (800 mg for an 80 kg person). Subsequent studies examined the effects of supplementing with 800 mg of beta-alanine given multiple times daily for four weeks on muscle carnosine levels. After 4 weeks of supplementation, muscle carnosine levels were significantly elevated by as much as 66%. This increased level of muscle carnosine was speculated by the authors to have a significant effect on intracellular buffering. Future studies examining the effects of beta-alanine on muscle performance will be forthcoming.

      Harris RC, Tallon MJ, Dunnett M, Boobis L, Coakley J, Kim HJ, Fallowfield JL, Hill CA, Sale C, Wise JA. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids. 2006 Mar 24; [Epub ahead of print]

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      CREATINE ENHANCES THE NUMBER OF NUCLEI IN MUSCLE
      Muscle growth is ultimately determined by the number of nuclei in muscle. Nuclei are like central command, orchestrating all the cellular events in muscle such as telling it when to make more protein and becoming larger. One recent study hypothesized that creatine supplementation might act in a way to increase the number of nucei, which would provide a mechanism to explain its effect on enhancing muscle growth with training. The study measured satellite cells in muscle of young healthy men during 16 wks of heavy-resistance training. Satellite cells are small immature muscle cells with nuclei that can be added to mature muscle cells to increase their growth potential given the right stimulus. This study made some very novel findings. First creatine supplementation was shown to increase the number of satellite cells during the first half of the 16 week training intervention. By the end of the 16 week study, the number of nuclei in each muscle cell was increased and the total area occupied by the muscle fibers was increased compared to controls. The study showed for the first time that creatine supplementation increases satellite cells that increase the nuclei in muscle, which ultimately allows for more muscle growth.

      Olsen S, Aagaard P, Kadi F, Tufekovic G, Verney J, Olesen JL, Suetta C, Kjaer M. Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training. J Physiol. 2006 Apr 20; [Epub ahead of print]

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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 muscle damage, antioxidant status, and DNA damage. Blood was taken before and after exercise before and after 30 days of supplementation with L-cysteine (500 mg/day). Results indicated that supplementation with L-cysteine resulted in significantly increased antioxidant status and a lower exercise-induced elevation in two markers of muscle damage as well as a marker of DNA damage. The findings provide evidence for using L-cysteine to boost the body's antioxidant defense system and reduce the damage caused by free radicals, including disruption of muscle membrane and DNA.

      Tsakiris S, Parthimos T, Parthimos N, Tsakiris T, Schulpis KH. The beneficial effect of l-cysteine supplementation on DNA oxidation induced by forced training. Pharmacol Res. 2006 Apr;53(4):386-90. Epub 2006 Mar 3.

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      CLA EFFECTIVE FOR BODY WEIGHT MANAGEMENT
      There has been a lot of interest in conjugated linoleic acid (CLA), due to studies showing it can reduce body fat and assist in long-term body weight management, but not all studies are consistent. Some of the studies not showing a favorable effect of CLA may have been too short in duration and may not have used sensitive enough detection methods to assess body fat. This study was a randomized, placebo controlled, double blind investigation in overweight adults. Subjects consumed CLA (3.2 g/day) or placebo for 6 months. Body composition was determined using the most accurate and sensitive technique available that utilized a four compartment model. After 6 months, CLA subjects had lost significantly more body weight and body fat than placebo. The most pronounced effect of CLA was during the Holidays when the placebo group tended to gain weight. The study provides additional evidence for CLA as an effective supplement to assist in body weight control, and it particularly targets loss of fat mass.

      Watras AC, Buchholz AC, Close RN, Schoeller DA. Conjugated linoleic acid reduces body fat and prevents seasonal weight gain among overweight adults. Experimental Biology, San Francisco, CA, April, 2006. #386.9.

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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 very well controlled study examined the effects of creatine supplementation on a host of markers related to hydration status, thermoregulation, and symptoms of heat illness during exercise in the heat. The subjects were health men who supplemented with 21.6 g/day of creatine or placebo for 7 days in a cross over design with about seven weeks between treatments. After seven days of supplementation, subjects performed prolonged exercise in a heat chamber in a dehydrated state. There were no significant differences between creatine and placebo in any metabolic, cardiovascular, or thermoregulatory responses to exercise in the heat. Further, creatine was not associated with increased symptoms of cramping nor did creatine compromise hydration status. These data provide strong evidence that creatine supplementation is safe and does not contribute to an abnormal hydration status or response to exercise in the heat.

      Watson G, Casa DJ, Fiala KA, Hile A, Roti MW, Healey JC, Armstrong LE, Maresh CM. Creatine use and exercise heat tolerance in dehydrated men. J Athl Train. 2006 Jan-Mar;41(1):18-29.

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      CAFFEINE
      Caffeine has been shown to have many metabolic effects such as stimulating fat use, increasing thermogenesis, and even enhancing physical performance. These beneficial effects of caffeine on metabolism prompted researchers to examine if caffeine intake was associated with weight change in one of the largest studies ever conducted that followed over 18,417 men and 39,740 women over a 12 year period. Caffeine intake and weight change were assessed periodically over this 12 year period. The researchers discovered that people who increased caffeine intake the most had less weight gain than those who decreased caffeine intake. Importantly, this finding remained even when the confounding effects of caloric intake and other changes in nutrients were accounted for in the statistical analysis. This means that the level of caffeine intake appears to be having an independent beneficial effect on improving long-term weight maintenance in both men and women.

      Lopez-Garcia E, van Dam RM, Rajpathak S, Willett WC, Manson JE, Hu FB. Changes in caffeine intake and long-term weight change in men and women. Am J Clin Nutr. 2006 Mar;83(3):674-80.

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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 multicenter study that involved over 1500 patients evaluating their efficacy and safety was just published in the New England Journal of Medicine. Compared to placebo, the combined treatment in patients with moderate-to-severe pain was 25% more effective, whereas the individual ingredients did not have a significant benefit beyond placebo. The findings from this very large study indicate that the combination of glucosamine (250 mg) and chondroitin sulfate (200 mg) was effective at reducing pain without side effects in people with moderate pain from osteoarthritis.

      Clegg DO, Reda DJ, Harris CL, Klein MA, O'Dell JR, Hooper MM, Bradley JD, Bingham CO 3rd, Weisman MH, Jackson CG, Lane NE, Cush JJ, Moreland LW, Schumacher HR Jr, Oddis CV, Wolfe F, Molitor JA, Yocum DE, Schnitzer TJ, Furst DE, Sawitzke AD, Shi H, Brandt KD, Moskowitz RW, Williams HJ. Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis. N Engl J Med. 2006 Feb 23;354(8):795-808.

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      TESTOSTERONE LEVELS ASSOCIATED WITH EXPLOSIVE STRENGTH
      Testosterone is the main anabolic hormone and is well known to promote gains in muscle size when elevated in the blood. However, it is less clear how testosterone levels are related to muscle strength and power. To address this question, researchers obtained a resting blood sample in 70 elite athletes from a variety of sports and compared testosterone levels to explosive performance as measured during a countermovement vertical jump. When the testosterone and jumping performance measures were compared, it was discovered that a relationship existed. Individuals with higher testosterone levels were the ones who had the highest explosive power and those with lower testosterone had lower performance output. This close relationship between testosterone and performance supports the idea that testosterone is an important determinant of neuromuscular function. The findings suggest that increasing testosterone naturally may benefit not only gains in muscle size, but also muscle function.

      Cardinale M, Stone MH. Is Testosterone Influencing Explosive Performance? J Strength Cond Res. 2006 Feb;20(1):103-107.

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      SINGLE DOSE OF CAFFEINE ENHANCES HIGH INTENSITY EXERCISE PERFORMANCE
      Caffeine has been shown in several studies to enhance endurance performance, possibly by increasing use of fat as a fuel. Less work has been done in high-intensity exercise that requires more muscle strength and power. Because caffeine works through multiple mechanism, it is possible that it could also benefit higher intensity exercise. Australian researchers examined the effects of a single dose of caffeine on intense, intermittent exercise performance. Healthy men performed an exercise test 60 min after consuming caffeine or placebo. The dose of caffeine was 6 mg/kg body weight (450 mg for a 165 pound man), which is equal to about 2-3 cups of coffee. The performance test consisted of a variety of sprints with short rest periods on a cycle. The results showed a clear benefit of caffeine over placebo with subjects showing a 7-8% increase in peak power and total work achieved during the intermittent sprinting task. The benefits of caffeine could be due to central nervous system facilitation or decreased perception of fatigue. The findings support the idea that a couple cups of coffee or a supplement containing caffeine before a workout has the potential to increase exercise intensity.

      Schneiker KT, Bishop D, Dawson B, Hackett LP. Effects of Caffeine on Prolonged Intermittent-Sprint Ability in Team-Sport Athletes. Med Sci Sports Exerc. 2006 Mar;38(3):578-585.

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      BCAA HELPS MAINTAIN STRENGTH DURING INTENSE RESISTANCE TRAINING
      Overreaching is a short-term training phase in which the volume and/or the intensity of exercise is increased beyond normal. The rationale is to overwork and then taper to produce a subsequent “rebound” in performance. During the overreaching period, performance may be decreased due to inadequate recovery. Certain amino acids, especially the branched-chain amino acids (BCAA) have been reported to augment recovery during endurance and resistance exercise by mechanisms which are unclear. We conducted a study to examine the effects of amino acid supplementation on muscular performance during resistance training overreaching in resistance-trained men who were randomly assigned to either a BCAA or a placebo group. They underwent 4 weeks of resistance training designed to induce a state of overreaching. The protocol consisted of total body workouts performed 5 days per week for 4 weeks. Muscle strength was tested each week. The intense training resulted in a significant decline in strength in the placebo group, but BCAA supplementation prevented the decline in performance. The group taking BCAA also had higher testosterone levels and lower markers of muscle damage. The findings indicate that BCAA supplementation can prevent muscle strength loss during initial high-volume resistance training work, possibly by reducing muscle damage by maintaining an anabolic environment.

      Kraemer WJ, Ratamess NA, Volek JS, Hakkinen K, Rubin MR, French DN, Gomez AL, McGuigan MR, Scheett TP, Newton RU, Spiering BA, Izquierdo M, Dioguardi FS. The effects of amino acid supplementation on hormonal responses to resistance training overreaching. Metabolism. 2006 Mar;55(3):282-91.

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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. In fact, the biggest study ever to test the effects of reducing fat cost an estimated $415 million dollars and the results of that study were just published in a series of studies in the Journal of the American Medical Association. The study involved just under 20,000 women who were instructed to reduce fat and increase intake of vegetables, fruits, and grains. The control group included nearly 30,000 women who maintained their normal diet. After a mean follow up of 8.1 years, the intervention group successfully reduced fat by 8% and this resulted in a decrease in blood cholesterol levels. However, there were absolutely no differences in the incidence of any heart disease. Other studies published from this database indicated little effect on weight loss and no effect on risk of getting cancer. These findings provide compelling evidence to reconsider the premise that reducing dietary fat is the healthiest dietary approach. The link between dietary fat restriction, cholesterol reduction and heart disease has always been tenuous at best. It is too bad we spent 415 million to try and prove a faulty hypothesis. A significant amount of research has shown benefits of lower carbohydrate diets that are higher in protein and healthy fats.

      Howard BV, Van Horn L, Hsia J, Manson JE, Stefanick ML, Wassertheil-Smoller S, Kuller LH, LaCroix AZ, Langer RD, Lasser NL, Lewis CE, Limacher MC, Margolis KL, Mysiw WJ, Ockene JK, Parker LM, Perri MG, Phillips L, Prentice RL, Robbins J, Rossouw JE, Sarto GE, Schatz IJ, Snetselaar LG, Stevens VJ, Tinker LF, Trevisan M, Vitolins MZ, Anderson GL, Assaf AR, Bassford T, Beresford SA, Black HR, Brunner RL, Brzyski RG, Caan B, Chlebowski RT, Gass M, Granek I, Greenland P, Hays J, Heber D, Heiss G, Hendrix SL, Hubbell FA, Johnson KC, Kotchen JM. Low-fat dietary pattern and risk of cardiovascular disease: the Women's Health Initiative Randomized Controlled Dietary Modification Trial. JAMA. 2006 Feb 8;295(6):655-66.

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      COMPREHENSIVE REVIEW CONCLUDES LOWER CARBOHYDRATE AND HIGHER PROTEIN DIETS ENHANCE BODY COMPOSITION
      Diets that promote either restriction in dietary carbohydrate or higher protein intakes are very popular, but official agencies are reluctant to promote them because they conflict with current recommendations that focus on lowering total fat. Proponents of low carbohydrate or high protein diets claim they enhance body composition compared to traditional diets by either enhancing fat loss or augmenting muscle gain or both. A comprehensive review was published in the latest issue of the American Journal of Clinical Nutrition that examined a total of 86 scientific studies that had investigated the effects of dietary carbohydrate and protein on weight loss and body composition. The results from these studies were statistically analyzed using a meta-regression procedure that allows them to control for such confounding variables as age, gender, caloric intake, etc. The results clearly showed that diets lower in carbohydrate were associated with greater weight loss and greater fat loss, and the effect was independent of caloric intake. So even when calories are matched, a diet lower in carbohydrate enhances weight and fat loss more than a high carbohydrate diet. Higher protein intake was associated with greater retention of lean body mass, and this effect was also independent of caloric intake. Overall, the results of this extensive review provide convincing evidence that lowering carbohydrates and increasing protein can have a significant benefit on body composition.

      Krieger JW, Sitren HS, Daniels MJ, Langkamp-Henken B. Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression. Am J Clin Nutr. 2006 Feb;83(2):260-74.

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      INGESTION OF CARNOSINE AND ANSERINE ENHANCES BUFFERING CAPACITY DURING INTENSE EXERCISE
      Intense exercise results in an accumulation of hydrogen ion and a metabolic state of acidosis that results in fatigue. Substances that can buffer the increase in hydrogen ions during exercise can therefore be beneficial for reducing metabolic stress and possibly enhance recovery. Typical buffers are bicarbonate based, but Japanese researchers examined the potential of two novel buffers carnosine and anserine. The study used a randomized, double blind, placebo controlled design. Healthy men performed an intense intermittent bout of exercise (10 sets of 5-sec maximal cycle sprints with 25 sec recovery between sprints) on two occasions separated by 3 days. Thirty minutes prior to exercise, they consumed an extract containing 0.4 g carnosine and 1.1 g anserine or a placebo. Blood was measured to determine the level of bicarbonate buffering and blood acidity. Supplementation with the buffers resulted in a better maintenance of blood pH and elevated bicarbonate levels, indicating improved buffering capacity in the circulation. Longer supplementation period may enhance buffering in skeletal muscle and performance, similar to preliminary results with the carnosine precursor beta-alanine.

      Pinkoski C, Chilibeck PD, Candow DG, Esliger D, Ewaschuk JB, Facci M, Farthing JP, Zello GA. The effects of conjugated linoleic acid supplementation during resistance training. Med Sci Sport Exerc. 2006 Feb; 38(2):339-48.

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      CLA AUGMENTS ADAPTATIONS TO RESISTANCE TRAINING
      The has been a lot of interest surrounding CLA as a supplement to enhance fat loss, but few studies have examined the interaction with strength training. A study in Medicine Science in Sport and Exercise reported effects of CLA supplementation (5 g/day) over a 7 week period of whole body resistance training in healthy men and women. Compared to placebo, the group receiving CLA had a greater increase in lean body mass (1.4 vs 0.2 kg), a greater reduction in fat mass (-0.8 vs 0.4 kg) and a greater decrease in percent body fat (-1.3 vs 0.2%). CLA also resulted in significantly greater increases in bench press strength in men and lower levels of a marker of muscle catabolism. Overall, these results provide support for the use of CLA to augment gains in lean body mass and reductions in fat when used during a resistance training program. CLA may achieve these effects by minimizing protein breakdown.

      Suzuki Y, Nakao T, Maemura H, Sato M, Kamahara K, Morimatsu F, Takamatsu K. Carnosine and anserine ingestion enhances contribution of nonbicarbonate buffering. Med Sci Sport Exerc. 2006 Feb; 38(2):334-38.

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      BRANCHED-CHAIN AMINO ACIDS (BCAA) BEFORE RESISTANCE EXERCISE REDUCES MUSCLE SORENESS
      BCAAs       are unique because they are preferentially oxidized (used as energy) by active muscles to fuel work. Because exercise breaks down BCAAs, there has been interest in the effects of supplementing with these specific amino acids. Muscle soreness may be related to protein breakdown in muscle, so Japanese researchers decided to conduct a study that investigated whether supplementing with BCAA could reduce muscle soreness after intense exercise. Healthy men and women performed a series of squat exercises (7 sets of 20 squats per set) 15 min after consuming a BCAA solution or an identical tasting placebo. The BCAA solution contain 5 g total of leucine, isoleucine, and valine. Muscle soreness and fatigue were assessed before and after exercise and for 4 days post-exercise using visual analogue scales. Muscle soreness peaked about 2-3 days after exercise and muscle fatigue peaked immediately after exercise in the placebo group. Soreness and fatigue also occurred in the BCAA group, but the magnitude was significantly reduced. The results show that 5 g BCAA consumed before resistance exercise reduces muscle soreness and muscle fatigue for several days after exercise, supporting the use of BCAA in enhancing recovery.

      Shimomura Y, Yamamoto Y, Bajotto G, Sato J, Murakami T, Shimomura N, Kobayashi H, Mawatari K. Nutraceutical effects of branched-chain amino acids on skeletal muscle. J Nutr. 2006 Feb;136(2):529S-32S.

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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. Recent work from researchers in the United Kingdom provides preliminary evidence that PS may provide a performance benefit to athletes. Healthy men were provided either PS (750 mg/day) or placebo for a total of 10 days. An intense exercise test was performed at 85% of maximal oxygen capacity before and after this 10 day supplementation period. The main finding was that the PS group could exercise for 2 minutes longer after supplementation (7:51 to 9:51 min) whereas the placebo group had no change in performance. The exact mechanism explaining this ergogenic effect of PS was not examined but the authors suggest that supplementation could enhance membrane PS content and affect muscle contraction in some manner.

      Kingsley MI, Miller M, Kilduff LP, McEneny J, Benton D. Effects of phosphatidylserine on exercise capacity during cycling in active males. Med Sci Sports Exerc. 2006 Jan;38(1):64-71

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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 several other metabolic problems that predispose people to diabetes and heart disease. Therefore anything that improves insulin resistance (like exercise) is generally viewed as health promoting. A recent study published in the most recent issue of The Journal of Nutrition examined the effects of chromium on a rat model that is obese and insulin resistant. The results showed clearly that rats given additional chromium in their drinking water had significantly improved glucose disposal rates that were associated with improved insulin stimulated signaling in skeletal muscle. In other words, the extra chromium improved the insulin resistance normally present in these animals. The findings are consistent with several studies that have showed improved glucose control in people with glucose intolerance and insulin resistance. Since glycogen resynthesis and protein synthesis are regulated by insulin signaling, adding extra chromium could stimulate these processes in individuals who are insulin resistant.

      Wang ZQ, Zhang XH, Russell JC, Hulver M, Cefalu WT. Chromium Picolinate Enhances Skeletal Muscle Cellular Insulin Signaling In Vivo in Obese, Insulin-Resistant JCR:LA-cp Rats. J Nutr. 2006 Feb;136(2):415-20.

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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 load with 20 g creatine per day or placebo for one week. After this supplementation period, subjects were tested intermittently over a 24 hour period that involved exercise and sleep deprivation on a variety of cognitive tests. At 24 hr, the group that supplemented with creatine had significantly better performance in respect to random movement generation, choice reaction time, balance and mood state. Thus, the results indicate that creatine supplementation would limit the negative effects of 24 hours of sleep deprivation on cognitive and psychomotor performance and mood state. Creatine not only aids muscles, it may also overcome brain fatigue.

      McMorris T, Harris RC, Swain J, Corbett J, Collard K, Dyson RJ, Dye L, Hodgson C, Draper N. Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol. Psychopharmacology (Berl). 2006 Jan 17;:1-11 [Epub ahead of print]

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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 factors for heart disease and diabetes. Overweight subjects were randomized into a fish oil group, exercise training group, or a combination exercise-fish oil for 12 weeks. Fish oil alone improved some lipid parameters and functioning of blood vessels. However the combination group also reduced body fat by 5% and increased fat oxidation, whereas the single treatment groups did not alter body fat. The results indicate that fish oil and exercise have a synergistic effect on body fat. Using a combination therapy had better effects than a single intervention.

      Hill AM, Buckley JD, Murphy KJ, Saint DA, Morris AM, Howe PR. Combined effects of omega-3 supplementation and regular exercise on body composition and cardiovascular risk factors. Asia Pac J Clin Nutr. 2005;14 Suppl:S57.

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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 min at a standard pace and then completed a performance ride performing a standard amount of work as fast as possible. Muscle metabolites from biopsy samples obtained from the thigh were measured at rest, after 45 min of cycling, and after the performance ride. As expected, creatine supplementation resulted in a significant increase in muscle total creatine of about 17%. The novel finding was that creatine supplementation was associated with a significantly lower accumulation of muscle inosine monophosphate (IMP). Muscle IMP normally accumulates when there is a mismatch between energy supply and demand. That is, when more energy is needed than can be supplied during exercise, then IMP increases. So the lower IMP indicates that creatine supplementation improves energy balance in muscle. The study provides evidence that creatine supplementation may also be a valuable supplement for endurance athletes.

      McConell GK, Shinewell J, Stephens TJ, Stathis CG, Canny BJ, Snow RJ. Creatine supplementation reduces muscle inosine monophosphate during endurance exercise in humans. Med Sci Sports Exerc. 2005 Dec;37(12):2054-61.

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      CAFFEINE STIMULATES EPINEPHRINE AND ENHANCES HIGH-INTENSITY PERFORMANCE
      There is some evidence that caffeine can enhance prolonged endurance exercise, but few studies have examined how caffeine affects intermittent high-intensity exercise performance. A group of New Zealand researchers tested whether caffeine ingestion could enhance the intense physical performance and skill demands of rugby union football. Subjects included high-level rugby union players. They performed a series of high-intensity bouts and skill tests designed to simulate activities of a real game on two occasions. On one occasion they consumed a moderate dose of caffeine (6 mg/kg) equivalent to about 2-3 cups of brewed coffee 70 min before the tests. On another occasion, they consumed a placebo. The order was randomized and double-blind. Caffeine treatment resulted in significant improvements on the order of about 1-3% during sprinting, power, and accuracy tasks. Caffeine ingestion was also associated with significantly higher (51%) epinephrine levels, which may explain some of the ergogenic effects. The results indicate that acute caffeine ingestion can enhance high-intensity performance that is often encountered during workouts or game situations.

      Stuart GR, Hopkins WG, Cook C, Cairns SP. Multiple effects of caffeine on simulated high-intensity team-sport performance. Med Sci Sports Exerc. 2005 Nov;37(11):1998-2005.

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      COMBINATION OF GREEN TEA AND EXERCISE WORK TOGETHER TO PREVENT OBESITY
      Both exercise and green tea alone have been shown to stimulate fat oxidation and fat loss, but no studies have examined whether the combination of these strategies is additive. Japanese researchers studied several different groups of mice that naturally develop obesity. Some animals were controls, some received green tea alone, or exercise alone, or a combination of both treatments. Both green tea and exercise alone groups prevented weight and fat gain, but the combination group was most effective. The combined green tea and exercise group also had the highest level of fat oxidation in muscle and liver tissues. The results provide convincing evidence that the combination of green tea and exercise are more effective than either intervention alone. This highlights the importance of combining weight loss and fat loss strategies to get maximal benefits..

      Shimotoyodome A, Haramizu S, Inaba M, Murase T, Tokimitsu I. Exercise and green tea extract stimulate fat oxidation and prevent obesity in mice. Med Sci Sports Exerc. 2005 Nov;37(11):1884-92.

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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 studies have shown that the anabolic hormone testosterone in the blood is actually decreased when food is consumed after resistance exercise. The reason for this decrease in circulating levels is not known, but it could be due to a decrease in the rate testosterone is made and/or an increase in testosterone uptake into tissues. If greater uptake in muscle is the explanation, this is actually a good response because it means more testosterone is acting on muscle to stimulate growth. In order for testosterone to be taken up, it has to bind to an androgen receptor. The androgen receptor is critical in order for testosterone to elicit its anabolic effects. No matter how much testosterone you have, if it does not bind with androgen receptors in muscle then the testosterone will not promote growth. In a recent study in our laboratory, subjects who consumed a protein and carbohydrate shake after a bout of resistance exercise experienced a greater reduction in testosterone as expected, but this was also associated with a greater increase in androgen receptor content. So the conclusion was that consuming protein and carbs after a workout had a positive effect on testosterone by increasing the amount of androgen receptors in muscle. The study also looked at the effects of carnitine supplementation on testosterone and androgen receptors because prior work has shown carnitine may play a role in regulation of testosterone level and its biological effects. Carnitine did not result in a greater exercise-induced androgen receptor response, but it did result in greater androgen receptors at rest (before exercise). When you consider what is going into muscle, the findings indicate that carnitine helps increase androgen receptors before exercise, whereas protein and carbohydrate enhanced post-exercise androgen receptors.

      Kraemer WJ, et al. Effects of L-carnitine-L-tartrate supplementation on testosterone and muscle androgen receptor content after resistance exercise. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #851.8.

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      CHROMIUM CURBS CARB CRAVINGS
      If you are like a lot of people, you might have a compelling and recurring hunger for carbohydrate-rich foods. Cravings for starchy and sugar-laden foods are common and the underlying biological process may operate using similar mechanisms involved for opiates and the pain/pleasure center of the brain. To some extent, cravings for carbs are like an addiction. The good news is that you may be able to beat your biology. Researchers report that simply taking 600 micrograms of the essential mineral chromium as chromium picolinate for 8 weeks significantly reduced carbohydrate cravings in a group of subjects with atypical depression. The subjects who had the most severe carb cravings experienced the best results. When blood sugar is low, you seek out sugars and starches. Although not addressed in this study, chromium supplementation may have helped to stabilize blood sugar levels and diminish the desire for carbohydrate-laden foods.

      Docherty JP, Sack DA, Roffman M, Finch M, Komorowski JR. A double-blind, placebo-controlled, exploratory trial of chromium picolinate in atypical depression: effect on carbohydrate craving. J Psychiatr Pract. 2005 Sep;11(5):302-14.

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      ADD STIMULATION OF GLYCOGEN LEVELS TO BENEFITS OF WHEY PROTEIN
      Whey protein       is a very high-quality source of protein that along with casein is the major protein in milk. Whey contains all the essential amino acids and therefore scores very high on all methods used to score protein quality. Whey protein is rich in the amino acid leucine, which promotes protein synthesis. Whey also contains a healthy dose of cysteine, which increases synthesis of the antioxidant glutathione, a major fighter of free radicals. Other research indicates that whey can decrease appetite and improve body composition by enhancing lean tissue and decreasing fat. A recent report found that whey protein increased glycogen levels in both the liver and skeletal muscle of exercise-trained rats more so than other types of protein. Whey may increase glycogen by promoting glucose uptake into cells and enhancing enzymes that promote glycogen. Maintaining adequate glycogen day to day can be difficult, especially if you are training intensely. Increasing whey can help, and may be one method to help keep glycogen levels elevated.

      Morifuji M, Sakai K, Sanbongi C, Sugiura K. Dietary whey protein increases liver and skeletal muscle glycogen levels in exercise-trained rats. Br J Nutr. 2005 Apr;93(4):439-45.

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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 plan. It is estimated that as many as 15% of adults are using meal replacements as a strategy for losing weight. In the longest study to date (5 years) overweight subjects who consumed a meal replacement shake lost weight (about 10 pounds) compared to a group of control subjects who gained about 15 pounds over the same period. Other controlled studies of shorter duration have shown that meal replacements can assist in weight loss. The value of meal replacements is that it changes behavior, and for some people the structure of having a prepared meal provides the needed motivation to reduce calories and enhance weight loss.

      Keogh JB, Clifton PM. The role of meal replacements in obesity treatment. Obes Rev. 2005 Aug;6(3):229-34.

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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 creatine levels and muscle performance. A recent study tested the effects of creatine supplementation on repeated bouts of all-out exercise. Subjects were tested after 4 days of creatine supplementation (25 g/day) or control (no creatine). The test involved subjects cycling for 30 sec as hard as possible three times in a row with 6 min recovery between bouts. Four days of creatine supplementation increased muscle creatine levels by 16%. The greater muscle creatine resulted in enhanced power output during the first cycling test (6%) and improved even more during bout 2 (7%) and bout 3 (10%). The results confirm that short-term creatine supplementation augments muscle creatine levels and muscle power output during intermittent high-intensity exercise.

      Journal of Exercise Physiology online, 8: 26-33, 2005

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      EAT MORE PROTEIN TO KEEP WEIGHT OFF
      Most diets fail and any weight loss is followed by an equal and sometimes greater weight gain. This is because when calories are restricted it causes chemicals to be released that eventually trigger your appetite to increase. You can fight this for awhile, but usually it overpowers even the most determined dieter. Research is emerging that indicates eating more protein may help curb your appetite when calories are restricted. This study took dieters that had lost 5-10% of their body weight and randomized them to a control group (15% protein) or a high-protein group (18% protein). Weight was monitored over a 6 month period. During this 6 month period, the control group gained back 7 pounds and the protein group only 2 pounds of the weight loss. Not only was weight regain less in the protein group, they also gained only muscle, not fat. One reason for the better weight maintenance in the protein group was because of enhanced satiety, that is, the protein group was less hungry. Just bumping up protein a little (for example, one serving of a protein shake) may be effective at maintaining weight loss compared to a normal protein diet.

      Lejeune MP, Kovacs EM, Westerterp-Plantenga MS. Additional protein intake limits weight regain after weight loss in humans. Br J Nutr. 2005 Feb;93(2):281-9.

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      UP THE PROTEIN TO CURB APPETITE
      Certainly the amount of calories matters when it comes to weight loss, but whether the type of calories has any impact is more controversial. The results of several recent studies, however, provide a convincing argument that the type of calories matters. Take for example a study published in the American Journal of Clinical Nutrition that examined the effects of increasing protein in place of fat while keeping carbs constant. In this study, protein was increased from 15% to 30% and fat reduced from 35% to 20% (carb was constant at 50%). The increase in protein was clearly associated with reduced appetite and caloric intake, which ultimately led to a significant weight loss. Exactly how protein curbs appetite is unknown, but this study suggests it may affect one of the most potent appetite hormones—leptin. Regardless of how it works, the data seem clear – increasing protein helps reduce appetite and caloric intake. This means it is a lot easier to lose weight when you bump up the protein intake.

      Weigle DS, Breen PA, Matthys CC, Callahan HS, Meeuws KE, Burden VR, Purnell JQ. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005 Jul;82(1):41-8.

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      FORSKOLIN BOOSTS TESTOSTERONE AND ENHANCES BODY COMPOSITION
      Forskolin is derived from roots of the plant Coleus forskohili. The herb has been used to treat a variety of health problems including enhancement of weight loss. In a study published in Obesity Research this month, researchers put it to the test in a randomized, placebo-controlled clinical trial in overweight men. Half the subjects received forskolin (250 mg of 10% extract twice per day) and half a placebo pill. After 12 weeks of supplementation forskolin resulted in improved body composition. This was due to a greater fat loss and increased lean body mass and bone mass. Forskolin also led to a significant increase in free testosterone levels compared to placebo. The findings provide evidence for a role of forskolin in the improvement of testosterone levels and weight loss. This will surely be followed up with additional work to validate the study findings and determine how forskolin works.

      Godard MP, Johnson BA, Richmond SR. Body composition and hormonal adaptations associated with forskolin consumption in overweight and obese men. Obes Res. 2005 Aug;13(8):1335-43.

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      GINSENG REDUCES MUSLCE DAMAGE CAUSED BY EXERCISE
      Ginseng is widely touted as enhancing physical performance and health. Chinese researchers examined the effects of ginseng supplementation on exercise performance and the stress response to exercise. Healthy college men were provided a placebo or ginseng (Panax quinquefolium) at a dose of 1600 mg/day for 4 weeks. Subjects then exercised intensely on a treadmill to exhaustion while have blood drawn to measures markers of stress and muscle damage. There was no difference between groups on performance time. However, ginseng supplementation resulted in a significant decrease in blood creatine kinase, a marker of muscle damage. The lower creatine kinase response to exercise indicates that ginseng in some manner protected the integrity of the muscle from mechanical and chemical stresses imposed by exercise. Ginseng also resulted in a lower lactate response, possibly indicating more efficient energy utilization. Although the results do not support ginseng as a performance enhancer, it may aid in recovery from exercise by reducing the amount of damage to the muscle.

      Hsu CC, Ho MC, Lin LC, Su B, Hsu MC. American ginseng supplementation attenuates creatine kinase level induced by submaximal exercise in human beings. World J Gastroenterol. 2005 Sep 14;11(34):5327-31.

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      SUPPLEMENT FORMULATION REDUCES CORTISOL LEVELS AND STRESS RESPONSE TO EXERCISE
      Chronic elevations in the hormone cortisol can have several negative effects on functioning of muscle and immune cells. Chronically high cortisol can also contribute to obesity. Researchers at the University of Connecticut tested the effects of a supplement formulation designed to reduce cortisol response to physical stress. The supplement contained several vitamins and minerals (such as vitamin C, calcium, magnesium) magnolia bark extract, L-theanine, Epimedium extract, phoshatidylserine, and beta-sisterol. Subjects performed an intense resistance exercise workout on two occasions. One week prior to the workout, subjects took the supplement formulation or a placebo. The study used a cross-over where all subjects performed both the placebo and the active supplement. Blood was drawn during several time points before, during, and after exercise to assess cortisol and the stress response. Compared to placebo, the supplement formulation resulted in a significant reduction in cortisol levels prior to exercise, during exercise, and during the immediate period after exercise. This was associated with a significant reduction in free radical formation as assessed by plasma malondialehyde levels. The authors conclude that this concoction of supplements was effective at reducing the physiological stress response to intense exercise. The study design does not allow one to conclude if it was the result of a single ingredient or some combination of nutrients in the formulation. However, the results show promise for natural ways to lower cortisol.

      Kraemer WJ, French DN, Spiering BA, Volek JS, Sharman MJ, Ratamess NA, Judelson DA, Silvestre R, Watson G, Gomez A, Maresh CM. Cortitrol supplementation reduces serum cortisol responses to physical stress. Metabolism. 2005 May;54(5):657-68.

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      GUARANA SUPPLEMENTATION FAVORABLY AFFECTS FAT METABOLISM
      Guarana is a shrub or woody vine that appears in many weight loss formulas because it contains caffeine. Few studies have isolated the independent effects of guarana and the mechanism of action. In addition to caffeine, guarana contains other bioactive substances like tannins and theobromine and theophylline. In this recent study by Brazilian researchers, they examined the effects of guarana extract on fat metabolism in sedentary and exercise-trained rats. They used two doses of extract and also compared this two guarana with the caffeine content removed. After 14 days, the highest dose of guarana extract resulted in a significant reduction in food intake, but this was not the case with the lower dose or the decaffeinated extract. Guarana extract at the highest dose also resulted in a significant increase in an enzyme called CPTI. This is the enzyme responsible for transporting fat into the mitochondria where it is burned. The results support the general use of guarana as a potential weight loss agent and the increase in CPTI suggests that in addition to reducing food intake it may also enhance fat oxidation. Future studies should be done to confirm these findings in overweight subjects.

      Lima WP, Carnevali LC Jr, Eder R, Costa Rosa LF, Bacchi EM, Seelaender MC. Lipid metabolism in trained rats: Effect of guarana (Paullinia cupana Mart.) supplementation. Clin Nutr. 2005 Sep 21; [Epub ahead of print]

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      SATURATED FAT NOT SO BAD IF CARBS ARE LOW
      Diets that restrict carbohydrates are still popular and there continues to be a lot of positive research studies being published. One concern raised against these diets is that they can be high in saturated fat. Although this can be true, there are several aspects that are not usually discussed about saturated fat. In a recent commentary in Nutrition and Metabolism, the authors suggest saturated fat is not so bad, especially if consumed as part of a low-carbohydrate diet. This was based on there work showing that low-carbohydrate diets that contained saturated fat actually led to improvements in several risk factors for heart disease and diabetes. They point out that some types of saturated fat, like stearic acid found in most meats, do not raise LDL cholesterol. Further, all saturated fats decrease triglycerides and raise HDL cholesterol, which improves risk status. They cite a recent report that showed for people on a relatively low fat diet, a greater saturated fat intake was associated with a reduced progression of heart disease, which was described as an American paradox. The bottom line was that saturated fat is not so bad and can be consumed in moderation on a low-carbohydrate diet without any harmful effects.

      Volek JS, Forsythe CE. The case for not restricting saturated fat on a low carbohydrate diet. Nutr Metab (Lond). 2005 Aug 31;2:21

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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 day such as prior to bed. As you sleep you gradually begin to enter into more of a catabolic mode as the night progresses. According to French researchers, you may be able counteract this by consuming the right protein before bed. They gave healthy subjects 30 g of either whey protein or casein protein and made several measures of the anabolic and catabolic effect for 7 hours after the meal. What they found was that whey protein resulted in a rapid increase in blood amino acids and protein synthesis, but it was short-lived. Casein on the other hand resulted in a prolonged increase in blood amino acids that resulted in a 34% reduction in protein breakdown. The net protein balance remained more positive for the casein protein over the 7 hour period. The authors attributed the superior long-lasting effect of casein to the slower absorption rate. The implications of these findings are that the ideal protein shakes before bed would contain a mixture of slow, moderate, and fast absorbing protein sources to even to minimize protein breakdown and promote protein synthesis. Three high quality protein sources with slightly different rates of absorption that should keep you in an anabolic mode through the night are casein, whey, and egg protein.

      Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrere B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A. 1997 Dec 23;94(26):14930-5.

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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 in Sport and Exercise examined PS supplementation in soccer players. The subjects supplemented with PS (750 mg/day) or placebo for 10 days. Before and after the supplementation period, subjects performed an intense exercise protocol consisting of intermittent high-intensity activities for a total of 90 min culminating in a test to volitional fatigue as a measure of performance. The main effect of PS supplementation was to increase blood levels of gamma tocopherol, which could potentially augment antioxidant defense. There was also a trend for improved performance. Performance was increased by 4.2% with PS supplementation and decreased by 3.7% in the placebo group. The study provides evidence of an ergogenic effect of PS supplementation on exhaustive running.

      Kingsley MI, Wadsworth D, Kilduff LP, McEneny J, Benton D. Effects of phosphatidylserine on oxidative stress following intermittent running. Med Sci Sports Exerc. 2005 Aug;37(8):1300-1306.

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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 blood to the muscle. In this study, the short -- and long-term effects of creatine alone versus creatine with carbohydrate on muscle creatine levels were evaluated in healthy men. Three groups were studied. Group 1 loaded with creatine for 5 days (20/day) and then maintained for 28 days (5 g/day). Group 2 did the same as Group 1 but ingested 95 g carbohydrate with the creatine during the loading period only. Group 3 did the same as Group 2 but consumed the carbohydrate during the maintenance period as well. The results showed that creatine uptake into muscle was improved if carbohydrate was consumed with creatine during the loading phase. However, creatine alone was just as good as creatine with carbohydrate after the maintenance phase. In other words, take creatine with carbs if you need to load the muscle quickly, but just taking creatine alone will eventually increase muscle creatine to a similar extent.

      Pittas G, Miller J, Laithwaite D, Grrenhaff P. The effect of acute and sustain carbohydrate ingestion on muscle total creatine accumulation during prolonged creatine supplementation in man. Federation of American Societies for Experimental Biology, #342.2, San Diego, CA, April, 2005.

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      HMB AND KIC COMBO REDUCE EXERCISE-INDUCED MUSCLE SORENESS
      HMB stands for beta-hydroxy-beta-methylbutyrate and KIC for alpha-ketoisocaproate. Both are derivatives of the essential amino acid leucine. HMB has been found in some studies to be anti-catabolic and lead to increases in lean body mass. KIC has also been shown to be anti-catabolic in several different types of catabolic clinical states. The combination of both HMB and KIC on signs and symptoms of exercise-induced muscle soreness was investigated in a recent study published in the International Journal of Sport Nutrition and Exercise Metabolism. Healthy, non-weight trained men performed a bout of heavy resistance training designed to cause muscle damage on two separate occasions. Two weeks prior to the bout of resistance exercise, subjects ingested 3 g HMB and 0.3 g KIC per day or a placebo. The workout resulted in significant muscle soreness and markers of damage including strength loss and elevated levels of damage markers (creatine kinase) in the blood. Supplementation with HMB and KIC resulted in a lower creatine kinase response, less strength loss, less swelling, and less delayed muscle soreness compared to placebo. The results provide evidence that HMB and KIC can reduce the severity of exercise-induced muscle damage in untrained men.

      van Someren K, Edwards AJ, Howatson G. Supplementation with B-methylbutyrate (HMB) and a-ketoisocaproic acid (KIC) reduces signs and symptoms of exercise-induced muscle damage in man. Int J Sport Nutr Exerc Metab. 5:4, 2005.

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      BIOACTIVES IN BEER PREVENT DIET-INDUCED OBESITY
      Hops are an essential ingredient in most beers and research is starting to show they contain bioactive compounds that can promote health. A class of these compounds that has been investigated in several recent studies is called humulones, which impart the bitter taste to hops. One recent study examined the potential of isohumulones to prevent obesity in mice. Different strains of mice were fed diets designed to promote obesity with and without an extract containing humulones. In each experiment, the mice that were provided humulones gained less weight, especially fat. There was also a dose response, such that mice provided the highest dose experienced the greatest effect. Mice on the extracts also had a lower absorption of fat which resulted in a decrease in blood triglycerides. The results suggest humulones found in hops may be effective in preventing diet-induced obesity and related metabolic problems.

      Yajima H, Noguchi T, Ikeshima E, Shiraki M, Kanaya T, Tsuboyama-Kasaoka N, Ezaki O, Oikawa S, Kondo K. Prevention of diet-induced obesity by dietary isomerized hop extract containing isohumulones, in rodents. Int J Obes Relat Metab Disord. 2005 Aug;29(8):991-7.

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      WHEY PROTEIN ENHANCES INSULIN FUNCTION
      Whey protein is an excellent source of fast absorbing high-quality protein, which makes it an ideal pre- and post-workout nutrition strategy. A recent study has discovered another advantage of whey protein, it promotes insulin secretion and function. In this study, subjects were provided a breakfast (bread, ham, and lactose) and lunch (mashed potatoes, meatballs, ham, and lactose) with fast-absorbing high-glycemic index carbohydrates and the glucose and insulin responses to the meals were measured. On another occasion, the same test meals were consumed, but whey protein (18.2 g protein and 5.3 g lactose) was exchanged for the lactose and ham so that energy, protein, carbohydrate, and fat were identical. Compared to the normal meals, the whey containing meals resulted in a significantly higher insulin response at breakfast (31%) and lunch (57%), which led to a significantly lower glucose response at lunch (-21%). Thus, whey protein augments insulin secretion, which led to improved disposal of glucose. Insulin also promotes disposal of amino acids, although this was not measured in this study. The implications of this research are that whey protein is an ideal supplement to include with meals and as a post-exercise drink because it augments insulin-mediated disposal of glucose and amino acids.

      Frid AH, Nilsson M, Holst JJ, Bjorck IM. Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects. Am J Clin Nutr. 2005 Jul;82(1):69-75.

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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 the effects of 14 weeks of CLA supplementation alone and in combination with exercise on body composition and associated mechanisms of action in mice. Similar to other studies, CLA resulted in a significant decrease in body fat. Exercise alone also resulted in a significant decrease in body fat. The combination of CLA and exercise led to largest reduction in body fat and a significant increase in lean body mass. CLA also resulted in a reduced inflammatory response to exercise and led to a more favorable metabolic and hormonal profile. The authors encourage short and long-term studies in athletes to determine whether CLA should be part of optimal sport nutrition strategies.

      Bhattacharya A, Rahman MM, Sun D, Lawrence R, Mejia W, McCarter R, O'Shea M, Fernandes G. The combination of dietary conjugated linoleic acid and treadmill exercise lowers gain in body fat mass and enhances lean body mass in high fat-fed male Balb/C mice. J Nutr. 2005 May;135(5):1124-30.

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      BETTER VITAMIN C STATUS INCREASES FAT OXIDATION
      Vitamin C has been promoted to have several positive effects on health, but emerging research suggests it may play a role in fat oxidation. An estimated one in five people are depleted in vitamin C as measured by blood levels. This is significantly increased compared to 25 years ago probably because diet quality has decreased and Americans eat more processed foods. In work reported by researchers in the Journal of the American College of Nutrition, it was found that athletes who had poor vitamin C status oxidized less fat during an exercise challenge compared to those who had normal vitamin C levels. Vitamin C depleted subjects who were provided 500 mg/day of a vitamin C supplement for four weeks were shown to burn more fat during a 60 min exercise task. Plasma vitamin C levels were inversely related to fat oxidation meaning that the higher the vitamin C levels in the blood, the higher the fat burning. The work from this group suggests that vitamin C status is an important factor that impacts use of fat during exercise and exercise performance.

      Johnston CS. Strategies for healthy weight loss: from vitamin C to the glycemic response. J Am Coll Nutr. 2005 Jun;24(3):158-65.

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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 well as increase risk for many chronic diseases. Consuming antioxidants is one way to help the body defend against oxidative stress. A recent study examined the independent and combined effects of carnitine and choline on markers of oxidative stress after exercise. The study was 3 weeks in duration and subjects engaged in regular exercise 3-5 times per week. Blood was taken at one week intervals to measure TBARS (a standard marker of oxidative stress). One group took choline (0.94 g/day) for one week followed by addition of carnitine (0.7 g/day) for another two weeks. Another group took carnitine for one week followed by adding choline for another two weeks. Compared to placebo, both choline and carnitine resulted in significantly lower TBARS at one week and the effect was maintained during the subsequent two weeks when the other supplement was added. The results indicate that either carnitine and choline alone or in combination favorably affect oxidative stress in moderately active people.

      Sachan DS, Hongu N, Johnsen M. Decreasing oxidative stress with choline and carnitine in women. J Am Coll Nutr. 2005 Jun;24(3):172-6.

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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 (750 mg), caffeine (151 mg), tyrosine (609 mg), and calcium (1965 mg). These supplements all work to stimulate the sympathetic nervous system through different mechanisms. After seven days of treatment with either the active supplement or placebo, subjects spent 24 hours in a respiratory chamber during which time detailed measurements of energy expenditure were measured. This is the most sensitive and accurate procedure for measuring energy expenditure in people over several hours. Compared to the placebo condition, the supplement formula resulted in an average increase in energy expenditure of approximately 40 kcal per day with no side effects. The authors speculate that even more impressive results would be likely if higher doses were used.

      Belza A, Jessen AB. Bioactive food stimulants of sympathetic activity: effect on 24-h energy expenditure and fat oxidation. Eur J Clin Nutr. 1-9, 2005.

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      CREATINE AUGMENTS ANABOLIC HORMONES IN MUSCLE
      Creatine supplementation augments gains in lean body mass during resistance training, but exactly how it works remains unclear. This study had healthy men supplement with 15 g of creatine monohydrate or placebo per day for five days. After each supplementation period, subjects performed a bout of resistance exercise. Muscle was obtained from the leg using a biopsy needle before exercise, and 3 and 24 hours after exercise to measure the anabolic insulin-like growth factors (IGF) and some of the important signaling proteins they initiate that are involved in muscle hypertrophy. The study showed for the first time that five days of creatine supplementation significantly increased muscle IGF-I at rest (before exercise). Creatine supplementation also improved the signaling proteins that stimulate muscle hypertrophy 24 hours after exercise. These results provide some insights into the potential mechanism of the anabolic effects of creatine and suggest that upregulation of IGF-I may be involved.

      Deldicque L, Louis M, Theisen D, et al. Increased IGF mRNA in human skeletal muscle after creatine supplementation. Med Sci Sport Exerc. 37(5)731-736, 2005.

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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 and blood flow in response to an exercise stimulus was measured after 6 weeks treatment with EPA (3.2 g/day) and DHA (2.2 g/day). Fish oil significantly improved exercise-induced dilation by nearly two-fold and blood flow by 36%. These results show that chronic use of fish oil improves blood flow to skeletal muscle during exercise. This is another benefit of fish oil to add to the long list of beneficial effects on blood triglycerides, insulin sensitivity, inflammation, and overall risk of heart disease and stroke. In fact, fish oil may be one of the most health-promoting nutrients you can find in food. The evidence is so vast the Federal Drug Administration (FDA) has approved the following health claim for omega fats: "Consumption of omega-3 fatty acids may reduce the risk of coronary heart disease".

      Walser B, Giordano RM, Stebbins CL. Dietary supplementation with DHA and EPA augments skeletal muscle blood flow during rhythmic contraction. Federation of American Societies for Experimental Biology, #688.8, San Diego, CA, April, 2005.

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      FENUGREEK EXTRACT SUPPLEMENT BOOSTS GLYCOGEN SYNTHESIS
      Glycogen is a critical source of energy during weight lifting and high-intensity exercise. Heavy exercise depletes muscle glycogen, which must be restored during recovery. The time period immediately after exercise is important because rates of glycogen synthesis are highest during the two-hour window after exercise. Methods that would speed the rate of glycogen synthesis during this period could have a favorable effect on performance during subsequent days of training. Up to now, few strategies have shown any promise in speeding glycogen synthesis after exercise above that achieved with a high-carbohydrate diet. A recent study examined the effects of a fenugreek extract seed supplement on glycogen synthesis after intense exercise in trained men. Fenugreek seeds contain a unique amino acid not found in most foods called 4-Hydroxyisoleucine, which has been shown to promote insulin secretion. After a glycogen-depleting bout of exercise, subjects received either glucose + fenugreek or glucose + placebo. Glycogen levels were determined immediately after exercise and 4 hours after exercise. Supplementation with fenugreek seeds led to a 63% higher rate of post-exercise glycogen synthesis than glucose alone. These results indicate that fenugreek can speed glycogen synthesis above that of carbohydrate alone. This has implications for athletes who train multiple times per day or every day, who need to restore their glycogen levels quickly after exercise.

      Ruby BC, Gaskill SE, Slivka D, Harger SG. The addition of fenugreek extract (Trigonella foenum-graecum) to glucose feeding increases muscle glycogen resynthesis after exercise. Amino Acids. 28:71-76, 2005.

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      LOW-DOSE CREATINE SUPPLEMENTATION PROVES EFFECTIVE
      If you want a quick boost in high-intensity performance, creatine supplementation works beautifully. Typical regimens call for a loading dose of about 20 grams per day for 5-7 days. These high doses require more effort because you have to remember to take more doses and it costs more. A recent study asked the question whether low-dose creatine supplementation could enhance performance. This study had 40 subjects consume either creatine (6 grams per day in one dose) or placebo for 6 days. Before and after supplementation subjects performed three all-out cycling bouts last 15 sec each with one minute recovery between bouts. Low-dose creatine resulted in a reduced fatigue rate as determined by less of a drop off in performance from bout 1 to bout 3. This study provides evidence that creatine loading with 20 grams per day may not be necessary to derive an ergogenic effect in the short-term.

      Hoffman JR, Stout JR, Falvo MJ, Kang J, Ratamess NA. Effect of low-dose, short-duration creatine supplementation on anaerobic exercise performance. J Strength Cond Res. 19(2):260-264, 2005.

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      BETA-ALANINE: NEW SUPER SUPPLEMENT
      You probably have not heard of beta-alanine but its story is reminiscent of that of creatine. The same researchers who were responsible for bringing creatine to the mainstream have been working on beta-alanine. Beta-alanine is an amino acid made by our bodies and obtained in the diet. The reason it may be more important than previously thought is that it is rate-limiting in the synthesis of carnosine levels in muscles. Carnosine is a very important buffer in muscle, meaning that it helps to maintain a normal balance of acidity. This is important because the muscle shuts down during intense exercise when acidity increases. This is a major reason for fatigue. Recent studies indicate that supplementing with beta-alanine (4 to 6 g/day) can substantially increase muscle carnosine levels on average 25% after 4-10 weeks. This increase mainly occurs in the fast-twitch muscle fibers that are the high force-producing fibers that also produce the most acid. Combining carnosine with creatine may result in additive effects on performance according to preliminary studies. This looks like a promising supplement and we promise to update you as the beta-alanine story continues to unfold.

      Harris RC, Hill CA, Kim HJ, Boobis L, Sale C, Harris DB, Wise JA. Beta-alanine supplementation for 10 weeks significantly increases muscle carnosine levels. Federation of American Societies for Experimental Biology, #566.8, San Diego, CA, April, 2005.

      Harris RC, Harris DB, Kim HJ, Boobis L, Sale C, Wise JA. The distribution of carnosine in different muscle fiber types with beta-alanine supplementation. Federation of American Societies for Experimental Biology, #665.36, San Diego, CA, April, 2005.

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      GINSENG ENHANCES EXERCISE CAPACITY
      Ginseng has been around a long time with mixed results in many research studies. This is probably due to poor studies that did not address important issues related to the species, doses, and duration of ginseng supplementation. A well-controlled study in the Journal of Strength and Condition Research investigated a specific type of ginseng known as Panax notoginseng (Chinese ginseng). The study was a placebo-controlled design that involved subjects consuming both Panex notoginseng (1,350 g/day for 30 days) and a placebo on two different occasions. The ginseng was analyzed by HPLC and shown to contain significant amounts of bioactive compounds such as sanchinosides and gypenosides. Other studies of this nature have not verified the bioactives in the ginseng studied. After each 30-day period of supplementation, an endurance test to exhaustion was performed. Ginseng supplementation led to a significant improvement in endurance performance (about 7 min), that was associated with a lower oxygen uptake and decreased blood pressure. This indicates improved efficiency, that is, subjects were able to perform more work with less stress on the heart.

      Liang MT, Podolka TD, Chuang WJ. Panax notoginseng supplementation enhances physical performance during endurance exercise. J Strength Cond Res. 2005 Feb;19(1):108-14.

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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 showing the increased caloric expenditure came from fat in men and carbohydrate in women. The researchers believe the increase in metabolic rate was partially due to water-induced stimulation of the sympathetic nervous system, because when they administered a drug that blocks B-adrenergic receptors, the increase in metabolic rate was prevented. Before you go out and drink 2 gallons of water trying to lose those love handles, let's put this into perspective. If 500 ml (about 2 cups) of water was ingested three times per day, this would translate into an additional 50 kcal burned per day. If this were done every day (assuming no compensation over time), it would take 70 days to lose one pound of fat.

      Boschmann M, Steiniger J, Hille U, Tank J, Adams F, Sharma AM, Klaus S, Luft FC, Jordan J. Water-induced thermogenesis. J Clin Endocrinol Metab. 2003 Dec;88(12):6015-9.

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      CLA HAS LONG-TERM BENEFITS ON WEIGHT AND FAT LOSS
      There are a lot of effective methods to shed a few pounds, but most do not result in long-term weight loss. Among the many supplements promoted, conjugated linoeic acid (CLA) has received a lot of attention. Two recent studies showed evidence for favorable effects of CLA on body composition that were independent of diet and exercise. The effects were relatively small, but arguably of important clinical significance. Small changes in fat and lean body mass are important, and pave the way to big changes over longer periods of time. In the April issue of The Journal of Nutrition, a follow-up report of subjects that consumed CLA or placebo for 1 year was extended an additional year to test whether CLA maintained the benefits in the subjects who were originally assigned to CLA and whether CLA would stimulate weight loss in those originally assigned to placebo. The results showed that CLA supplementation (3.6 g/day) during the second year resulted in maintenance of weight and fat loss in the CLA group and significant weight and fat loss in the group previously taking a placebo. No adverse side effects were reported. Lean body mass was maintained while subjects lost body fat and the effects were not influenced by diet or exercise habits. This study shows that long-term maintenance of weight loss and body composition is possible with CLA supplementation. This is important because most subjects regain lost weight within 2 years.

      Gaullier JM, Halse J, Hoye K, Kristiansen K, Fagertun H, Vik H, Gudmundsen O. Supplementation with conjugated linoleic Acid for 24 months is well tolerated by and reduces body fat mass in healthy, overweight humans. J Nutr. 2005 Apr;135(4):778-84.

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      THE FUN WAY TO BOOST INSULIN ACTION, CUT INSULIN RESISTANCE
      Very, very good news from the University of L'Aquila in Italy: Dark chocolate, and cocoa, really are health foods, and may even be great diet foods.

      It has been known for some time that cocoa is a super source of the antioxidant flavonols -- among the finest general health protectors. But it seems now that the flavonols' mechanism involves increased nitric oxide production, with all that that implies, as well as improved insulin action and reduced insulin resistance.

      In a trial conducted by this Italian group, healthy subjects were given either dark chocolate bars, or placebo (white chocolate bars), for two weeks. At the end of the study period, insulin sensitivity was significantly improved with dark chocolate, and insulin resistance reduced. The authors concluded that dark chocolate improves insulin sensitivity.

      The significance of this is that poor insulin sensitivity, and insulin resistance, are associated with the "metabolic syndrome X" -- that complex of metabolic derangements that is at the core of the weight and bodyfat problems of scores of millions of Americans (including many of you reading these words). Insulin resistance is associated with "apple" fat -- that stubborn abdominal fat that plagues men in particular. You can do cardio and sit-ups until the lights burn out, but as long as your metabolism is telling your abdominal fat cells to hang on to their reserves, it will be a steep uphill battle (if it is possible at all).

      That's why it is so important to lower insulin levels, increase insulin sensitivity, and abolish insulin resistance. It now looks like plain old cocoa is one of the tools for the job -- along with alpha-lipoic acid, chromium, vanadium, niacin, magnesium and green tea extract.

      Choose cocoa-flavored or enriched protein supplement products, and look out for high-quality cocoa extracts standardized on compounds like caffeine, theophyllline, and phenols (including flavonols). And don't use this info as an excuse to pig out on high-fat light chocolate goodies.

      Grassi D, et al. Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. Am J Clin Nutr. 2005 Mar;81(3):611-4

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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 so many men struggle with, year after year. (And if you are affected, you know that it gets more difficult, year by year!)

      In short, researchers have found that dietary calcium has an anti-fat, anti-obesity effect by suppressing active vitamin D action in adipocytes (fat cells). This results in increased fat-burning and decreased adipocyte fat synthesis. Very cool.

      Dairy calcium (including low-fat milk products) is much more effective than other forms of calcium, which suggests that there is something in milk that promotes calcium absorption or retention.

      The news on this front is getting better and better. Dr Michael Zemel and his group at the University of Tennessee, Knoxville have just released a study titled "Dairy augmentation of total and central fat loss in obese subjects". ("Central" refers to the trunk, or abdomen.) They found that, in subjects on calorie-restricted diets, modest increases in dietary calcium (in the form of yogurt) dramatically increased fat loss, while helping to preserve lean mass, relative to controls. Trunk fat loss (mostly abdominal) was increased by 81% in the yogurt calcium group, and the reduction in waist measurement was an astonishing 700% greater!

      There's much more to tell about this, but for now just consider that the well-known fat-zapping and lean-mass-retaining effect of whey proteins (that you've read about here so often) may very well reflect the action of dairy proteins on calcium absorption and action. The bottom line for now is: Keep scarfing whey protein, pop some calcium, and stay tuned for more exciting details on the dairy/calcium/bodyfat connection.

      Zemel, MB, et al. Dairy augmentation of total and central fat loss in obese subjects. Int J Obes Relat Metab Disord. 2005 Jan; 29, 391-397.

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      SUPPLEMENTING BETWEEN MEALS IS ANABOLIC
      Should you eat frequently throughout the day to stimulate muscle growth or just 3 regular meals? A recent study provides clear evidence for protein supplementation between meals to maximize anabolism. Skeletal muscle nitrogen balance was measured on two occasions in healthy men. During one test, subjects consumed 3 regular mixed meals every 5 hours (8:30, 1:30, and 6:30) and during the other test they consumed the same meals but also supplemented with 15 g of essential amino acids + 30 g carbohydrate between meals (11:00, 4:00, and 9:00). Two very important findings were noted. First, the increase in protein synthesis following supplementation does not diminish the increase in protein synthesis after the subsequent meal. Second, supplementation between meals led to a significantly greater nitrogen balance over the 16 hour testing period compared to 3 meals alone. This is a critically important study that shows the anabolic effects of ingesting small amounts of high-quality, rapidly digested protein between meals. If you eat 3 meals/day like most people, you should consider adding a protein shake between meals to optimize nitrogen balance and muscle growth.

      Koopman R, Wagenmakers AJM, Manders RJF, Zorenc AHG, Senden JMG, Gorselink M, Keizer HA, van Loon LJC. The combined ingestion of protein and free leucine with carbohydrate increases post-exercise muscle protein synthesis in vivo in male subjects. Am J Physiol Endocrinol Metab (November 23, 2004). doi:10.1152/ajpendo.00413.2004.

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      BEST COMBINATION OF NUTRIENTS TO STIMULATE PROTEIN SYNTHESIS
      Carbohydrate taken alone after exercise can increase insulin, which can decrease protein breakdown. Protein taken alone after exercise can increase protein synthesis. The amino acid leucine alone has been shown to increase protein synthesis. What if you add them all together? In this recent study, the effects of carbohydrate alone, carbohydrate + protein, and carbohydrate + protein + leucine on the anabolic response to resistance exercise was examined. Supplements were provided immediately after 8 sets of leg press and 8 sets of leg extension. Carbohydrate was provided at about 22 g and whey protein 15 g every hour for 6 hours after exercise. Whole body protein synthesis and mixed muscle fractional synthetic rate were significantly greater during 6 hours of recovery in the carbohydrate + protein + leucine compared to carbohydrate alone and carbohydrate + protein. The addition of leucine to the carbohydrate + protein drink led to the greatest increase in insulin, which may explain in part the better results during this condition. The study provides incites into the optimal recovery drink to promote anabolism. It appears whey protein, with some fast absorbing carbs, and a little leucine is ideal.

      Paddon-Jones D, heffield-Moore M, Aarsland A, Wolfe RR, Ferrando AA. Exogenous amino acids stimulate human muscle anabolism without interfering with the response to mixed meal ingestion. Am J Physiol Endocrinol Metab (November 30, 2004). doi:10.1152/ajpendo.00291.2004.

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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 workout on protein balance. However, no study to date had examined the effects of consuming timed protein and carbohydrate supplements on adaptations to chronic training. In a recent study published in Metabolism, researchers randomized young untrained men into either a protein or carbohydrate supplementation group. Both groups performed a resistance training program for 14 weeks. The protein group consumed 25 g of protein (primarily whey) and the carbohydrate group an equal amount of maltodextrin immediately before and immediately after each workout as well as non-training days. A muscle biopsy was performed before and after 14 wks of training to determine the extent of muscle fiber hypertrophy. Both groups increased performance but only the protein group demonstrated significant hypertrophy in both the slow twitch (18%) and fast twitch (26%) muscle fibers. This study shows 'real world' results and brings meaning to the acute studies that showed stimulation of protein synthesis with timed protein ingestion by showing that repeated intake of 25 g of whey protein before and after training has an anabolic effect on muscle mass over carbohydrate supplementation.

      Andersen LL, Tufekovic G, Zebis MK, Crameri RM, Verlaan G, Kjaer M, Suetta C, Magnusson P, Aagaard P. The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. Metabolism. 2005 Feb;54(2):151-156.

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      L-THEANINE PROMOTES RELAXATION
      L-theanine is an amino acid rich in green tea but otherwise not found in many foods. Historically, L-theanine has been shown to promote relaxation by interacting with the nervous system in some manner. Some believe it can promote mental and physical relaxation, decrease stress and anxiety, improving learning performance, heighten mental acuity, and promote concentration; all without inducing drowsiness. Preliminary research suggests it may do this by increasing the level of GABA (gamma-amino-butyric acid), an important inhibitory neurotransmitter or increasing levels of dopamine, another brain chemical with mood-enhancing effects. A recent study actually tested the acute relaxing effects of L-theanine in health subjects exposed to a stressful stimulus. Subjects were studied under relaxed conditions and under an experimentally induced anxiety condition (low level electrical shock) with both L-theanine (200 mg) or placebo. Several behavioral tests were performed to assess the relaxing effects after treatment. The results showed that L-theanine treatment was associated with a feeling of being more tranquil compared to placebo during the baseline condition but not during the experimentally induced anxiety test. The authors conclude that acute L-theanine provides a calming or relaxing effect, which is consistent with the use of green tea as a relaxing agent. They do not rule out the possibility that L-theanine may have reduced anxiety during the anxiety stress test if taken at higher levels.

      Lu K, Gray MA, Oliver C, Liley DT, Harrison BJ, Bartholomeusz CF, Phan KL, Nathan PJ. The acute effects of L-theanine in comparison with alprazolam on anticipatory anxiety in humans. Hum Psychopharmacol. 2004 Oct;19(7):457-65.

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      GREEN TEA AUGMENTS BODY FAT LOSS
      There have been a large number of studies showing the health-promoting effects of green tea. A recent study in the American Journal of Clinical Nutrition examined the effects of 12 weeks of green tea (containing 690 mg catechins/day) versus placebo on weight loss and several measures of body fat in men. After 12 weeks, men consuming the green tea had two-fold greater weight loss (-2.4 vs -1.3 kg) and fat loss (-1.4 vs -0.7 kg). Additionally, this study also assessed both subcutaneous and visceral fat in the abdominal region using computed tomography imaging. Compared to placebo, green tea had a dramatic four-fold greater effect on reductions in subcutaneous and visceral fat in the abdomen. The findings are consistent with earlier work showing green tea extract increased thermogenesis. The study shows that green tea is an effective method for shedding fat, particularly in the mid-section.

      Nagao T, Komine Y, Soga S, Meguro S, Hase T, Tanaka Y, Tokimitsu I. Ingestion of a tea rich in catechins leads to a reduction in body fat and malondialdehyde-modified LDL in men. Am J Clin Nutr. 2005 Jan;81(1):122-9.

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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 discusses the recent evidence supporting higher protein intakes to enhance weight loss and body composition. Doubling the RDA to protein levels of 1.5 g per kilogram prevents loss of lean body mass during weight loss. Higher protein intakes are also associated with increased thermogenesis such that more calories are burned from eating the same amount of calories. Higher protein intakes increase satiety so you feel less hungry and eat less. The studies discussed in this review clearly indicate that increasing protein has multiple beneficial outcomes related to healthy weight loss. One aspect emphasized was that protein should be consumed regularly throughout the day, at least every 5 hours. Breakfast is critical because it is the first meal following an overnight fast and therefore should contain at least 30 g of high quality protein. If you do not have time to cook eggs, this is a perfect time to incorporate one of the many protein supplements from ProSource like a Nytrowhey Extreme shake or a handful of Mega BCAA capsules.

      Layman DK. Protein Quantity and Quality at Levels above the RDA Improves Adult Weight Loss. J Am Coll Nutr. 2004 Dec;23(6 Suppl):631S-6S.

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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 can reduce triglycerides are exercise and omega-3 fats. This study examined the individual and combined effects of exercise and omega-3 supplementation. Subjects completed 4 trials and their triglyceride response to a fat-rich meal was assessed: control (no exercise and no omega 3), exercise (1 h of exercise 12 hours before the meal), omega-3 fat supplementation (4 g/day for 3 wk), and a combination of exercise and omega 3. Exercise alone reduced the total triglyceride response by 40%, omega 3 fat alone by 42%, and the combined effects of exercise and omega 3 fat reduced triglycerides by a remarkable 58%. The study shows an additive effect of exercise and omega 3 fat on reducing a strong risk factor for chronic disease. The dose of omega 3 was relatively low and provides a relatively simple strategy to protect against heart disease.

      Smith BK, Sun GY, Donahue OM, Thomas TR. Exercise plus n-3 fatty acids: additive effect on postprandial lipemia. Metabolism. 2004 Oct;53(10):1365-71.

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      ANOTHER STUDY SHOWS SUPERIORITY OF LOW-CARBOHYDRATE DIETS FOR WEIGHT LOSS
      Low-carbohydrate diets are not out of vogue. Research continues to be published showing benefits for weight and fat loss as well as other health-related clinical markers. A recent study published in Dec 2004 compared the effects of a low-carbohydrate and low-fat diet over a 4 month period in overweight women. Similar to several other studies, the low-carbohydrate diet led to significantly greater weight loss (-9.8 vs -6.1 kg) and two-fold greater fat loss (-6.2 vs -3.2 kg). Further, the low-carbohydrate diet led to a greater increase in the good HDL cholesterol. There were other improvements in blood cholesterol and blood pressure that was similar on both diets. The study is yet another in a series of reports over the last several years showing the greater weight and fat reducing effects of a low-carbohydrate over a low-fat diet. Contrary to what is often mistakenly reported, the low-carbohydrate diet is not associated adverse effects on risk for heart disease, in fact as this study found, the effects are actually cardio-protective.

      Brehm BJ, Spang SE, Lattin BL, Seeley RJ, Daniels SR, D'Alessio DA. The role of energy expenditure in the differential weight loss in obese women on low-fat and low-carbohydrate diets. J Clin Endocrinol Metab. 2004 Dec 14; [Epub ahead of print]

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      LOW CARBOHYDRATE DIETS PROVE BETTER THAN LOW-FAT DIETS
      Several studies have been published recently that have shown that low-carbohydrate diets result in greater weight loss than low-fat diets, but few have examined the composition of weight loss. My laboratory recently published a paper examining the effect of very low-carbohydrate ketogenic (VLCK) and low-fat (LF) diets on weight loss, body composition, trunk fat mass, and resting energy expenditure (REE) in overweight/obese men and women. The experimental design was a randomized, balanced, two-diet-period clinical intervention study. Subjects were prescribed two energy-restricted (-500 kcal/day) diets: a VLCK diet with a goal to decrease carbohydrate levels below 10% of energy and induce ketosis and a LF diet with a goal similar to national recommendations. Subjects were 15 healthy, overweight/obese men and 13 premenopausal women. Weight loss, body composition, trunk fat (by dual-energy X-ray absorptiometry), and resting energy expenditure (REE) were determined at baseline and after each diet intervention. Both between and within group comparisons revealed a distinct advantage of a VLCK over a LF diet for weight loss, total fat loss, and trunk fat loss for men (despite significantly greater energy intake). The majority of women also responded more favorably to the VLCK diet, especially in terms of trunk fat loss. The greater reduction in trunk fat was not merely due to the greater total fat loss, because the ratio of trunk fat/total fat was also significantly reduced during the VLCK diet in men and women. Absolute REE (kcal/day) was decreased with both diets as expected, but REE expressed relative to body mass (kcal/kg), was better maintained on the VLCK diet for men only. Individual responses clearly show the majority of men and women experience greater weight and fat loss on a VLCK than a LF diet. In fact, 11 of the 15 men did better on the VLCK diet than the LF diet, six lost more than 10 lbs on the VLCK diet, and one subject lost almost 25 pounds more. This study shows a clear benefit of a VLCK over LF diet for short-term body weight and fat loss, especially in men. A preferential loss of fat in the trunk region with a VLCK diet is novel and potentially clinically significant but requires further validation.

      Volek J, Sharman M, Gomez A, Judelson D, Rubin M, Watson G, Sokmen B, Silvestre R, French D, Kraemer W. Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutr Metab (Lond). 2004 Nov 08;1(1):13.

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      GREEN TEA SUPPLEMENTS ARE MORE BIOAVAILABLE THAN TEA
      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 question that has not been addressed is whether supplements that contain tea extracts have the same bioavailability as the tea consumed as a liquid. This study compared the bioavailability of three types of tea: green tea, black tea, and a supplement containing green tea extract. The green and black tea were prepared with boiling water and allowed to steep for 5 minutes and the supplement was consumed as capsules. All 3 teas had the same EGCG content. Flavanol absorption was greatest with the supplement in capsule form compared to the green and black tea. The green tea supplement also resulted in greater blood antioxidant activity. The study suggests that green tea supplements are more bioavailable than green tea or black tea.

      Henning SM, Niu Y, Lee NH, Thames GD, Minutti RR, Wang H, Go VL, Heber D. Bioavailability and antioxidant activity of tea flavanols after consumption of green tea, black tea, or a green tea extract supplement. Am J Clin Nutr. 2004 Dec;80(6):1558-64.

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      NOT ALL CREATINE IS CREATED EQUAL
      Several different types and forms of creatine are marketed to consumers claiming to be the best. One product is Creatine Serum, a liquid form of creatine that claims greater bioavailability. A recent study put this claim to the test and evaluated the creatine content of Creatine Serum and compared its absorption in subjects after an oral dose. Subjects ingested either Creatine Serum, creatine monohydrate, or water (placebo). The study found that Creatine Serum contained hardly any creatine. Not surprising then was the finding that creatine monohydrate led to significant increases in blood creatine levels and Creatine Serum and placebo failed to increase blood creatine levels. The trace amounts of creatine in Creatine Serum would have no effect on muscle creatine levels or performance. This study provides a real heads-up to consumers to beware of bogus companies and their hyped-up marketing claims. Stick with reputable ones like those on the ProSource website.

      Harris RC, Almada AL, Harris DB, Dunnett M, Hespel P. The creatine content of Creatine Serum and the change in the plasma concentration with ingestion of a single dose. J Sports Sci. 2004 Sep;22(9):851-7.

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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 study in the Dec 2004 issue of the American Journal of Clinical Nutrition examined the effects of CLA supplementation on immune cell function in healthy men. In a randomized, double-blind, cross-over study, men consumed either 0.63, 1.26, or 2.52 g CLA per day for a period of 6 months. Each 6 mo supplementation period was separated by a 6 week washout period. All three levels of CLA supplementation increased immune cell function as assessed by a decrease in mitogen-induced T lymphocyte activation, which may be favorable in situations such as allergy and inflammatory disease.

      Tricon S, Burdge GC, Kew S, Banerjee T, Russell JJ, Grimble RF, Williams CM, Calder PC, Yaqoob P. Effects of cis-9,trans-11 and trans-10,cis-12 conjugated linoleic acid on immune cell function in healthy humans. Am J Clin Nutr. 2004 Dec;80(6):1626-33.

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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 know when that feeling comes along, fatigue is right around the corner. Muscles have their own protective mechanisms to cope with the increase in acidity through biochemical buffers. Thus, one theoretical way to combat fatigue and enhance performance is to enhance the muscle's buffering capacity. However, few supplements have ever been shown to have an affect on muscle buffering. Some very exciting work done in thoroughbred horses (athletes of the animal kingdom) shows great promise for the dietary supplement beta-alanine and L-histidine. These two amino acid supplements are the precursor for carnosine. Carnosine is a very important buffer inside the muscle. This study supplemented thoroughbred horses with beta-alanine and L-histidine 3x/day for 30 days and measured muscle carnosine in different fiber types. Carnosine levels increased 27% in fast type IIA and 13% in fast type IIB muscle fibers. The increase in muscle carnosine was positively related to the plasma beta-alanine levels. Thus, supplementation with beta-alanine and L-histidine significantly increase muscle carnosine, which leads to increased buffering capacity. This combination supplement would be predicted to significantly enhance high-intensity exercise like weightlifting by allowing a couple additional repetitions to be performed as a result of delayed fatigue from enhanced maintenance of muscle pH levels.

      Dunnett M, Harris RC. Influence of oral beta-alanine and L-histidine supplementation on the carnosine content of the gluteus medius. Equine Vet J Suppl. 1999 Jul;30:499-504.

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      PROTEIN AND CARBS BEST TO BOOST PROTEIN BALANCE
      It is quite common for athletes to consume carbohydrate before, during, and after exercise. Sugar-containing beverages like Gatorade are plentiful and marketed to be the ideal beverage for athletes to optimize performance. A recent study asked the question, does adding protein to carbohydrate have any benefit over carbohydrate alone? On two occasions, eight endurance athletes performed an exercise protocol that involved 6 hours of exercise during which a supplement beverage was consumed at 30 min intervals during exercise and for 4 hours of recovery. During one exercise protocol, subjects consumed a carbohydrate beverage containing 0.7 g carbohydrate/kg/hr (about 50 g carbohydrate per hour) and during the other exercise protocol they consumed the same amount of carbohydrate combined with protein hydrolysate (0.25 g/kg/hr or about 20 g protein/hr). Rates of protein synthesis, protein breakdown, and protein balance were determined during and after exercise. Compared to the carbohydrate only trial, carbohydrate + protein resulted in significantly higher rates of protein synthesis and significantly lower rates of protein breakdown during exercise and recovery after exercise. Thus, protein balance (degradation -- synthesis) was significantly higher for the carbohydrate + protein trial. The study clearly shows the benefits of adding protein to carbohydrate on protein balance. Further, the study shows that protein and carbohydrate should not only be consumed after exercise, but ingesting protein during prolonged exercise has additional benefits on protein balance.

      Koopman R, Pannemans DL, Jeukendrup AE, Gijsen AP, Senden JM, Halliday D, Saris WH, van Loon LJ, Wagenmakers AJ. Combined ingestion of protein and carbohydrate improves protein balance during ultra-endurance exercise. Am J Physiol Endocrinol Metab. 2004 Oct;287(4):E712-20. Epub 2004 May 27.

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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 ingestion of arginine is absorbed and has any real biological effects. A study published in the Journal of Nutritional Biochemistry clearly indicates the answer is yes. Twelve subjects were provided with increasing doses of arginine for periods of one week. The doses were 3 g, 9 g, 21 g, and 30 g/day (divided into 3 doses per day). Blood arginine levels were significantly increased with 9 g/day and there was no further increase with 21 g/day. With the highest dose (30 g/day), there were quite a few minor side effects (dry mouth, nausea, etc.). The subjects showed quite a bit of variability in their response to the different doses but the results show that very high doses (>9 g/day) are not needed to increase blood arginine levels. This is good news because it means that relatively low doses of arginine can be ingested and still result in optimal absorption into the blood to have potentially favorable biological effects on blood vessel functioning.

      Evans RW, Fernstrom JD, Thompson J, Morris SM Jr, Kuller LH. Biochemical responses of healthy subjects during dietary supplementation with L-arginine. J Nutr Biochem. 2004 Sep;15(9):534-9.

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      CREATINE REDUCES MARKERS OF DAMAGE AFTER EXERCISE
      Another benefit of creatine may be to reduce the cellular damage that can occur during exercise according to a recent paper published in Life Sciences. Thirty-four athletes were randomized into a creatine (20 g/day) or placebo group. After 5 days of supplementation, subjects performed a 30 km run. Blood samples were taken before and 24 hours after the race to analyze markers of cell membrane damage (creatine kinase and lactate dehydrogenase) and inflammation (prostaglandin E2 and tumor necrosis factor- alpha). All markers of cell damage and inflammation were significantly increased after the race in the placebo group. Creatine supplementation led to a lower response in inflammatory markers and completely prevented the increase in lactate dehydrogenase. The study indicates that creatine loading offers protection against the cellular stress response associated with exercise and could enhance recovery.

      Santos RV, Bassit RA, Caperuto EC, Costa Rosa LF. The effect of creatine supplementation upon inflammatory and muscle soreness markers after a 30km race. Life Sci. 2004 Sep 3;75(16):1917-24.

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      POST-EXERCISE SUPPLEMENTATION ENHANCES GAINS TO RESISTANCE TRAINING
      Although many studies have assessed the acute effects of protein and carbohydrate after resistance exercise on measures of protein balance, few studies have actually determined how this affects long-term changes in muscle strength and size to training. In a study published in the August issue of the Journal of the American College Nutrition, 19 untrained men engaged in a 10 week resistance training program (workouts 3x/week) and were randomized to receive either a carbohydrate beverage or a carbohydrate + protein beverage immediately after their workouts. Muscle strength and body composition using dual-energy X-ray absorptiometry were determined before and after training. Both groups benefited from the training program. After 10 weeks, there were trends for the protein-carbohydrate group to increase body weight more than the carbohydrate group (+0.9 vs -0.8 kg). Lean body mass was also greater in the protein-carbohydrate group (+1.6 kg) than the carbohydrate group (+0.8 kg) but this was only a trend. There were no differences in strength gains between groups. The study reveals potential for protein-carbohydrate supplementation after exercise to benefit gains in muscle size after only 10 weeks compared to carbohydrate only. The small sample and the fact that subjects were untrained may have resulted in the findings not being statistically significant. Untrained subjects respond well to just about any intervention because they have such a large window to improve and this makes it difficult to distinguish between subtle interventions. Nevertheless, the study provides evidence to support the notion that protein-carbohydrate mixtures after exercise are superior to carbohydrate only beverages.

      Rankin JW, Goldman LP, Puglisi MJ, Nickols-Richardson SM, Earthman CP, Gwazdauskas FC. Effect of post-exercise supplement consumption on adaptations to resistance training. J Am Coll Nutr. 2004 Aug;23(4):322-30.

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      PROTEIN IS KING WHEN IT COMES TO PROMOTING SATIETY
      You often hear about how important protein is in terms of enhancing protein synthesis and lean body mass gains. What you may not hear about or appreciate regarding protein is that it is superior to carbohydrate and fat in promoting satiety. In other words, eating protein makes you feel more full than eating carbohydrate or fat. A recent study looked further at the effects of protein source and timing on measures of satiety in a series of experiments. Subjects were provided standardized preloads containing either water, sugar or 3 types of protein: egg albumin, whey, or soy. One or two hours after ingestion of these preloads, subjects were provided with a pizza meal and asked to eat until they were comfortably full. The experiments were also performed at different times of the day to see how this affected the responses. Pizza intake was consistently lower after whey protein compared to carbohydrate and other sources of protein, indicating whey-promoted satiety to the greatest extent. Surprisingly, egg protein did not have this same effect, in fact, it tended to promote greater food intake compared to control. The reason for the satiety promoting effect of whey may be due to the rapid absorption and increase in circulating amino acids, which may affect brain levels of hormones that control appetite. This study shows another benefit of whey beyond promoting protein synthesis. For those trying to lose weight, whey protein stimulates protein synthesis, increases thermogenesis, and according to this study reduces food intake. Sounds like the perfect food for fat loss.

      Anderson GH, Tecimer SN, Shah D, Zafar TA. Protein source, quantity, and time of consumption determine the effect of proteins on short-term food intake in young men. J Nutr. 2004 Nov;134(11):3011-5.

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      PRECISION SUPPLEMENT STACK MAY PREVENT HAIR LOSS
      Many of the compounds and catalysts contained in a revolutionary new category of "male super nutrients" have been the subject of extensive investigation recently. This research has generated exciting results for anyone concerned with hair-loss prevention. The primary compounds featured in this Super Nutrient category are designed to work synergistically to offer true support for healthy hair. The precision stack of saw palmetto and nettle leaf has been shown to have a positive effect on DHT levels, circulation, and the nourishment of the hair and follicle. Specifically, they regulate the management of DHT levels in the body. DHT (created when testosterone interacts with an enzyme called 5-alpha reductase) kills hair follicles. Current research suggests that supplementing with saw palmetto and nettle might very well help reduce or even stop hair loss. Precision dosages of biotin, called the "hair vitamin" for its ability to restore growth rates and silky hair texture, is also a potent inhibitor of the 5-alpha-reductase enzyme. As a result, these Super Nutrient supplements attack the root cause of hair loss by targeting the mechanisms responsible for this frustrating condition and providing the essential nutrients needed to support healthy hair. Translation: the highest-quality Super Nutrients available may actually prevent hair loss for men. Saw Palmetto and nettle leaf may also play a critical role in support of prostate health. Both have been used to inhibit the conversion of testosterone into DHT, one of the key factors in prostate inflammation. In addition, green tea possesses highly active antioxidants for the promotion of prostate health. Another key compound is Arginine AKG, the primary precursor substance for the production of nitric oxide (NO), which has been widely celebrated for its capacity as a nutrient transporter and muscle growth enhancer. Finally, Ginkgo biloba has been shown to increase cerebral microcirculatory function and sharpen mental focus. These ultra-powerful Super Nutrients' amazing capacity to significantly reduce hair loss, maintain prostate health, and enhance the general well-being of men is rapidly becoming the talk of the industry.

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      ANOTHER STUDY SHOWS CLA SHEDS BODY FAT AND MAY PRESERVE LEAN BODY MASS
      Conjugated linoleic acid (CLA) is a special type of polyunsaturated fat that is found in small quantities in beef and dairy products. There has been a great deal of interest in CLA supplementation because of findings from animal studies that show it consistently reduces body fat. A study from the Netherlands provides another important dimension to research on CLA and body composition. This randomized, placebo-controlled, double-blind study examined the effects of CLA supplementation on regain of body weight and body composition in overweight subjects after they had lost weight. Initially, a total of 54 men and women were submitted to a 3-week low-calorie diet to induce weight and fat loss. After this weight loss period, subjects were divided into either a low dose (1.8 g CLA/day), a high dose (3.6 g CLA/day), or a corresponding placebo group. Doses were taken at breakfast, lunch and dinner for a total of 13 weeks. Body weight, body composition (using hydrostatic weighing), and resting metabolic rate were determined at the start of the study (Week -3), after the 3 week weight loss phase (Week 0), and after 13 weeks of supplementation (Week 13). The results were very favorable for CLA. As expected, subjects lost weight at Week 3 (average 6.9%), which was associated with reduced fat mass, lean body mass, and metabolic rate. After 13 weeks of supplementation, some of the weight was regained in all groups. CLA supplementation did not affect the amount of weight or fat regained, but both low- and high-dose CLA supplementation significantly increased regain of lean body mass compared to placebo. The increase in lean body mass also resulted in a significant increase in metabolic rate in the CLA groups. The results suggest that CLA supplementation could be effective during weight maintenance by preventing regain of body fat and increasing lean weight gain and metabolic rate. This study provides evidence for favorable effects of CLA on body composition that are independent of diet and exercise. The effects are relatively small, but arguably of important clinical significance. Small changes in fat and lean body mass are important, and pave the way to big changes over longer periods of time. This study and others show effective doses of CLA to be in the 2 to 4 g/day range. Importantly, studies show that these doses are safe and not associated with an increased frequency of significant adverse responses.

      Kamphuis MM, Lejeune MP, Saris WH, Westerterp-Plantenga MS. The effect of conjugated linoleic acid supplementation after weight loss on body weight regain, body composition, and resting metabolic rate in overweight subjects. Int J Obes Relat Metab Disord. 2003 Jul;27(7):840-7.

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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. Overweight subjects were randomly assigned to supplement with either 3 grams of chitosan (1 gram taken with the 3 major meals) or the same amount of placebo. The study was 24 weeks and involved assessments of body weight, blood lipids, and glucose. Subjects were provided with general dietary and lifestyle advice for weight loss. The chitosan group did demonstrate marginally better weight loss, total cholesterol, LDL cholesterol, and glucose improvements after 24 weeks. The authors suggest that chitosan did not produce clinically significant effects, but there did appear to be some value beyond what the placebo achieved. Thus, chitosan may not produce large improvements used in isolation, but it could be a valuable component when used in a formula with other active ingredients.

      Mhurchu CN, Poppitt SD, McGill AT, Leahy FE, Bennett DA, Lin RB, Ormrod D, Ward L, Strik C, Rodgers A. The effect of the dietary supplement, Chitosan, on body weight: a randomised controlled trial in 250 overweight and obese adults. Int J Obes Relat Metab Disord. 2004 Sep;28(9):1149-56.

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      TIMING OF CREATINE IS IMPORTANT
    • Creatine research continues, and yet another study shows it augments gains in muscle when used during a resistance training regimen. However, this study suggests that taking creatine after your workout may have benefits over taking it some other time. Subjects in this study performed single-limb training (arm and leg) with one side of the body twice per week, immediately after which creatine was ingested (0.2 g/kg body weight). On two other days of the week, exercise was performed with the opposite limbs and a placebo was ingested. Muscle thickness of the arms was assessed using ultrasound before and after 6 weeks of training and supplementation. After 6 weeks, the muscle thickness of the arm trained on days creatine was taken increased by 9.2%, whereas muscle thickness of the arm trained on days placebo was taken increased by 6.2%. Lean tissue of the arm assessed from dual-energy X-ray absorptiometry trained with creatine was greater compared to the arm trained with placebo. The most likely explanation for this effect is the increased blood flow to muscles which enhances creatine uptake into the active tissues. This is one of few studies that suggests timing of creatine after a workout is important to maximize training adaptations.

      Chilibeck PD, Stride D, Farthing JP, Burke DG. Effects of creatine ingestion after exercise on muscle thickness in males and females. Med Sci Sports Exerc. 2004 36(10):1781-1788.

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      CAFFEINE DECREASES PERCEIVED EFFORT AND IMPROVES RESPIRATORY EFFICIENCY
      Caffeine is one of the most studied dietary supplements. A recent study provides additional support that it can enhance exercise capacity and also provides some insight into the mechanism of action. College-aged cross-country runners were used as subjects. They performed two 30-min bouts of treadmill running at an intensity of 70% of maximal oxygen consumption. The exercise sessions were separated by one week. On one occasion subjects received a dose of caffeine (7 mg/kg) one hour before exercise and on the other occasion an identical looking placebo was ingested. The order of supplement assignment was randomized. The caffeine trial resulted in significantly lower ratings of perceived exertion compared to placebo. Thus, the exercise felt easier during caffeine effects. Caffeine also resulted in improved measures of respiratory efficiency meaning they were able to achieve the same amount of oxygen uptake with fewer breaths. This probably played a role in the reduced perception of effort. Caffeine has been shown in other studies to affect the central nervous system and other physiological systems to enhance performance. This study suggests another mechanism by which caffeine may work is simply to make exercise feel less difficult.

      Burnbaum LJ, Herbst JD. Physiologic effects of caffeine on cross-country runners. J Strength Cond Res. 2004;18(3):463-465.

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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 Creighton crowd gave ten women a loading dose of 20 grams of creatine, with dextrose (sugar), divided into four doses daily. The same women were also given just the dextrose (as a placebo) after a 5-week washout. The placebo had no effect, but after the five days' creatine loading the women's anaerobic working capacity was boosted by 22%. Further--and this could be significant for many trainers--the work capacity boost was NOT accompanied by a gain in bodyweight! For women, creatine does the performance-enhancing job without tipping the scales.

      Eckerson JM et al: Effect of two and five days of creatine loading on anaerobic working capacity in women. J Strength Cond Res. 2004 Feb;18(1):168-73

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      MAGNESIUM: KEY TO CREATINE PERFORMANCE BOOST?
      A well-controlled trial out of Western Washington University (Washington State) has shown that the combination of creatine with magnesium has markedly more impact than creatine alone. According to the researchers, the magnesium-plus-creatine program produced significant improvements of extracellular water (ECW) and intracellular water (ICW)--markers of the "volumizing" effect of creatine. Further, the combination only (not straight creatine) produced significant improvement of knee extension torque. Last, the authors speculate that "the increases in ICW...may infer more muscular creatine due to its osmotic effect, and with increased cellular hydration, perhaps increased protein synthesis." In other words, the effectiveness of creatine may really depend on the presence of adequate magnesium! Apply this important finding--which is simple and cheap--in your creatine supplementation program for extra effectiveness. Take 300 mgs or so of magnesium along with your creatine.

      Brilla LR, et al. Magnesium-creatine supplementation effects on body water. Metabolism. 2003 Sep;52(9):1136-40.

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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 period. Overweight men and women were randomly assigned in a double-blind fashion to receive either 4.5 g of CLA (50:50 mixture of cis-9, trans-11 and trans-10, cis-12 isomers) in fatty acid and triglyceride form or a placebo (olive oil). Body composition (dual energy X-ray absorptiometry) was assessed before and after one year of supplementation to assess fat mass and lean body mass. Both groups that received CLA had greater fat loss than the placebo group. CLA also resulted in significant increases in lean body mass compared to placebo. This study supports the use of CLA as a nutrient partitioning agent. That is, it partitions nutrients away from fat storage and toward accumulation in lean tissue.

      Gaullier JM, Halse J, Hoye K, Kristiansen K, Fagertun H, Vik H, Gudmundsen O. Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans. Am J Clin Nutr. 2004 Jun;79(6):1118-25.

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      CREATINE POWDER BETTER THAN CREATINE SERUM
      There are many different forms of creatine currently being marketed to consumers. This study compared the effects of creatine powder and creatine serum on performance. A repeated cycle sprint test was performed before and after 6 days of creatine powder and 6 days of creatine serum. A seven week washout period separated the two supplementation periods. Subjects consumed a total of 20 g of creatine powder and 20 g of creatine serum per day for 6 days during the respective trials. After creatine powder, peak power output increased 3.4% and total work increased 9.6%. Corresponding changes after creatine serum were -0.7 and 1.1%. Thus, creatine powder led to significant increases in performance whereas creatine serum had no effect on performance. These data confirm what has been shown in many other studies, specifically that loading with creatine (in powder form) improves high-intensity exercise performance. The lack of change with creatine serum could have been due to breakdown of creatine into creatinine, which has been shown to occur in solution.

      Gill ND, Hall RD, Blazevich AJ. Creatine serum is not as effective as creatine powder for improving cycle sprint performance in competitive male team-sport athletes. J Strength Cond Res. 2004 May;18(2):272-5.

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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? The primary reason is that it is difficult to absorb ATP because of its large size and susceptibility to degradation by enzymes in the gastrointestinal tract. However, a recent study examined the effects of an enterically-coated ATP supplement that is designed to enhance absorption and delivery of the ATP to cells. Subjects received either low dose ATP (150 mg), high dose ATP (225 mg) or placebo. Testing occurred at baseline, 75 min after a single dose, and after a 7 day supplementation period. ATP supplementation had no effect on blood levels of ATP or high-intensity cycling performance. Although not statistically significant, the high dose ATP supplement group did increase maximal bench press strength and relative strength as assessed by repetitions to fatigue at 70% of maximal. The study did show small benefits of oral ATP supplementation but larger studies confirming this effect are needed to confirm this before ATP can be recommended.

      Jordan AN, Jurca R, Abraham EH, Salikhova A, Mann JK, Morss GM, Church TS, Lucia A, Earnest CP. Effects of oral ATP supplementation on anaerobic power and muscular strength. Med Sci Sports Exerc. 2004 Jun;36(6):983-90.

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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 randomized, double-blind, cross-over design test, subjects received either creatine (20 g/day) for 6 days followed by sodium bicarbonate (0.3 g/kg body mass) 2 hours before exercise or placebo. Swim performance was assessed by 2 maximal 100-meter freestyle swims separated by 10 min. Creatine and bicarbonate supplementation improved swim time during the second 100 meter swim compared to placebo. Since there was no group that consumed creatine or bicarbonate alone, it is impossible to know if the creatine, the bicarbonate, or the interaction of both supplements was responsible for the ergogenic effect. Nevertheless, a combination of both supplements did improve swim performance.

      Mero AA, Keskinen KL, Malvela MT, Sallinen JM. Combined creatine and sodium bicarbonate supplementation enhances interval swimming. J Strength Cond Res. 2004 May;18(2):306-10.

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      A MAGNESIUM-CREATINE CHELATE IS NO BETTER THAN CREATINE ALONE
      The key to achieving maximal benefits from creatine supplementation is to increase muscle creatine levels as much as possible. Normally creatine uptake into muscle occurs by a sodium-dependent transport mechanism. There may be alternative paths that could be active if creatine is chelated (bound) to magnesium (mg). To test if a magnesium chelate was better than creatine or placebo, subjects were randomly assigned into one of three groups: creatine (2.5 g/day), mg-creatine chelate (2.5 g/day), or placebo. Maximal bench press and work performed at 70% of maximal were assessed before and after 10 days of supplementation. There was no difference in maximal bench press between groups but both creatine groups increased work during the bench press fatigue test compared to placebo. There was no difference between creatine and mg-creatine chelate. The study confirms creatine is effective in improving weightlifting performance, but there is no additional benefit of the mg-chelate, at least with the dose tested.

      Selsby JT, DiSilvestro RA, Devor ST. Mg2+-creatine chelate and a low-dose creatine supplementation regimen improve exercise performance. J Strength Cond Res. 2004 May;18(2):311-5.

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      HMB, ARGININE, LYSINE STACK EFFECTIVE FOR PROMOTING LEAN BODY MASS AND FUNCTION IN ELDERLY
      There is some evidence that HMB can have an anti-catabolic effect by inhibiting protein breakdown. This study combined HMB with two amino acids that have been shown to stimulate protein synthesis. The combination was hypothesized to blunt the gradual loss of muscle that occurs in the elderly. Elderly women were randomly assigned to a placebo group or a HMB (2 g/day), arginine (5 g/day), and lysine (1.5 g/day) group for 12 weeks. The active supplement group demonstrated increased protein synthesis, lean body mass, leg strength and improvement in the activities of daily living compared to placebo. It is unclear if the amino acids, the HMB, or the combination was responsible for the effects but the data indicate a favorable effect of the combination of HMB, lysine, and arginine for the elderly.

      Flakoll P, Sharp R, Baier S, Levenhagen D, Carr C, Nissen S. Effect of beta-hydroxy-beta-methylbutyrate, arginine, and lysine supplementation on strength, functionality, body composition, and protein metabolism in elderly women. Nutrition. 2004 May;20(5):445-51.

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      ANTIOXIDANT FORMULA EFFECTIVE AT REDUCING THE INFLAMMATORY RESPONSE TO EXERCISE
      Exercise, especially eccentric (negative) muscle actions, result in the generation of pro-inflammatory substances that could impair recovery. This study examined the effects of a dietary supplement containing vitamin E, flavanoids, and the fatty acid DHA on markers of muscle damage (creatine kinase and lactate dehydrogenase) and inflammation (c-reactive protein and IL-6). Subjects were randomly assigned to either the active supplement or placebo group for a period of 14 days. Eccentric arm curl exercise was performed on day 7 and blood was taken on day 0, 7, 10, and 14. There was no effect of the supplement on markers of muscle damage but both c-reactive protein and IL-6 were significantly higher during placebo at day 10. This study suggests that inflammation can be reduced by taking the antioxidant vitamin E, the fish oil DHA, and flavanoids.

      Phillips T, Childs AC, Dreon DM, Phinney S, Leeuwenburgh C. A dietary supplement attenuates IL-6 and CRP after eccentric exercise in untrained males. Med Sci Sports Exerc. 2003 Dec;35(12):2032-7.

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      ALPHA LIPOIC ACID SHOWS REMARKABLE ABILITY TO COMBAT OBESITY
      Alpha lipoic acid (ALA) has long been cited as a critical factor in facilitating accelerated muscle recovery, increased endurance, decreased fat storage, and maximization of muscle fullness. Clinical studies have also highlighted ALA's capacity as a powerful fighter of destructive free radicals.

      Now comes exciting news that ALA may be a powerful new weapon in the battle against obesity. A group of Korean scientists have discovered a new anti-obesity substance, which has proved to be highly effective in fighting obesity with fewer side effects. A South Korean government-funded research team, led by University of Ulsan College of Medicine professor Lee Ki-up, recently revealed that they have been staging clinical tests with anti-obesity medicines based on alpha-lipoic acid. ALA makes the brain feel as if the body is full of energy. In response, to maintain homeostasis, the brain orders the body to reduce food intake and to enhance energy expenditure, eventually causing profound weight loss.

      "Through lab tests...we accidentally found alpha-lipoic acid has an unrivaled effect in controlling obesity. We expect new drugs containing the material to be commercialized by 2006," Lee said. Previously, alpha-lipoic acid has been used to treat diabetes-related complications, though only in small dosages, so its anti-obesity function has remained largely unknown, according to a report from The Korea Times. If further study corroborates the Korean team's data, we may soon be seeing ALA leap to the forefront of weight-loss science!

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      CLA IMPROVES INSULIN SENSITIVITY
      There have been animal studies suggesting that CLA (short for conjugated linoleic acid) can enhance fat loss and improve glucose levels. It is unclear if CLA has the same effects in humans. This study examined the effects of CLA supplementation (4 g/day) for 8 weeks in healthy, young men. To test the effects of CLA, subjects had a glucose tolerance test performed before and after supplementation. Using the glucose and insulin responses to the test, an index of insulin sensitivity was calculated. Results showed that CLA supplementation led to a reduction in fasting insulin and improvements in insulin sensitivity. The results suggest that CLA improves insulin sensitivity and thus might be particularly useful for people with glucose intolerance or type II diabetes.

      Eyjolfson V, et al. Conjugated linoleic acid improves insulin sensitivity in young, sedentary humans. Med. Sci. Sports Exerc. 36:814-820, 2004.

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      CARNITINE SUPPLEMENTATION IMPROVES ENERGY DELIVERY DURING EXERCISE
      Prolonged or intense exercise places a great demand on energy sources in the body to supply ATP and can result in a mismatch between ATP supply and demand. Post-exercise increases in ammonia are indicative of a mismatch between ATP supply and demand. A recent study showed that supplementation with carnitine (2 g/day) for 2 weeks reduced the ammonia response to exercise (90 min of cycling). Exactly how carnitine reduced ammonia was not addressed but it could relate to more efficient fat burning during exercise because carnitine is critical in this process.

      Stuart DL, Galloway DR. Effects of 2 weeks supplementation with L-carnitine L-tartrate on plasma ammonia response to exercise. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #502.5.

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      DIACYGLYCEROL OIL EFFECTIVE AT SHEDDING FAT
      Diacylglycerol (DAG) is a special type of fat that acts different than typical fats, which are technically called triacylglycerols. Consumption of oil rich in DAG has been shown to enhance weight loss and fat loss, \especially in the abdomen region in two different studies. Another recent study showed benefit of a restructured DAG oil in specifically reducing visceral fat. Visceral fat is stored deep near internal organs and is the fat that is believed to contribute most to chronic diseases like insulin resistance and diabetes and heart disease. This study confirms the idea that eating fat does not make you fat. In fact eating this particular type of DAG fat can have quite potent effects on regulation of fat stores.

      Kim HJ, et al. Restructured diacyglycerol oil reduced body fat mass in comparison with triacyglycerol oil in rats. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #361.9.

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      EXTRA PROTEIN MORE EFFECTIVE FOR WEIGHT LOSS
      Many of the popular weight loss diets are based on increasing protein content. A very recent and very well-controlled feeding study confirmed the effectiveness of increasing protein. Women were put on a standard energy restricted diet (1000 kcal/day) and then given extra calories (250 kcal/day) in the form of beef, chicken, or a combination of carbs and fat. There was greater weight loss in the two groups given extra protein in the form of either beef (-15 lbs) or chicken (-17 lbs), compared to the group given extra calories as carbohydrate and fat (-12 lbs). Thus, adding protein in the form of meat was beneficial for weight loss. Further, the type of meat, chicken or beef, did not matter in respect to the greater weight loss.

      Mahon et al. Effect of protein intake and protein sources on energy-restriction-induced changes in body weight and body composition in overweight and mildly obese postmenopausal women. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #583.6.

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      VITAMINS AND MINERALS GOOD FOR REDUCING OXIDATIVE STRESS AND IMPROVING RISK FOR HEART DISEASE
      If you are not taking your daily vitamins and minerals you may be missing out on significant health benefits. According to a recent study, consuming multi-vitamin and multi-mineral supplements for just 6 weeks led to improvement in a number of clinical markers. The subjects were men and women who consumed less than 2 servings of fruit and less than 3 servings of vegetables per day so they were probably missing out on many nutrients . Supplementation led to improvements in several markers of oxidative stress and HDL "good" cholesterol. Supplementation reduced homocysteine levels and homocysteine is an important risk factor for heart disease. Finally, the ability of one of the arteries in the arm to dilate (get bigger) was improved with supplementation, indicating improved blood vessel health. This study suggests vitamin and mineral supplementation is not only good "insurance" but has widespread health benefits too.

      Randolph et al. Reduction in oxidant stress and cardiovascular risk factors through intake of multivitamin-multimineral supplementation. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #362.2.

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      ARGININE SUPPLEMENTATION ASSISTS IN DILATION
      Arginine       is an amino acid that among many functions is needed to make a very potent vasodilator in the body called nitric oxide (NO). NO functions to dilate blood vessels, which increases blood flow to the cells and tissues. In a recent study cited below, investigators were interested in testing whether supplementing with arginine would increase production of NO and dilation of blood vessels. The study was done in rats that were provided with extra arginine in their diets. After 10 weeks of arginine supplementation, the cells that line blood vessels demonstrated greatly increased NO production and improved dilation. The study indicates that adding arginine in the diet can lead to increased levels of NO that have the end effect of increasing dilation and blood flow.

      Meininger CJ, et al. Dietary arginine supplementation improves endothelial nitric oxide synthesis and vasorelaxation in the Zucker diabetic rat. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #112.2.

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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 juice (about 2 cups/day) for 8 weeks on inflammatory markers in a group of smokers. The results indicated that the blood of subjects supplemented with purple grape juice had greater flavonoids and this was associated with reduced levels of some inflammatory markers.

      Deal S, et al. Effect of purple grape juice ingestion on inflammatory markers in smokers. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #362.7.

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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 at several time points over the 2 years. At any given testing time point, results indicated that women who consumed higher levels of calcium had lower body weight and body fat and those who consumed lower calcium levels had higher body weight and body fat. Also, the women who increased calcium over time had decreased body weight and body fat. These results are consistent with other studies showing that higher calcium intakes reduce weight and fat. Adequate calcium is an important part of a weight loss diet, which is of particular concern for those who avoid dairy products.

      Illich JZ, et al. A two-year follow-up in postmenopausal women reveals lower body weight and fat with higher calcium intake. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #374.1.

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      ARGININE SUPPLEMENTATION GOOD FOR THE HEART
      Arginine is an essential amino acid that has many effects in the body including the heart and blood vessels. In a randomized, cross-over design, 16 men with elevated cholesterol consumed 12 g of L-arginine or placebo per day for 3 weeks. Compared to placebo, arginine supplementation resulted in significant reductions in blood pressure. It also led to a decrease in blood homocysteine levels, which is an important risk factor for heart disease. Other research has also shown arginine to positively influence blood vessel function. Research looks promising for arginine supplementation on cardiovascular function.

      Likos-Krick A, et al. L-arginine supplements produce different effects in individuals with high vs. low C-reactive protein. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #600.9.

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      FISH OIL PREVENTS MUSCLE WASTING
      Fish and fish oils are rich in a type of fat called omega-3 or n-3 fatty acids. These fatty acids have been shown to lower blood triglycerides, increase insulin sensitivity, and reduce risk of heart disease and stroke. Continuing research involves the role of omega-3 fatty acids on the immune system, rheumatoid arthritis, asthma, kidney disease, cancer, and depression. These fats may also regulate muscle growth. In this study, rats were given different diets, one of which was rich in n-3 (omega 3) fatty acids for 3 weeks. During this time the rats had their hindlimbs suspended so they were not used, which resulted in significant muscle atrophy or muscle wasting. The rats supplementing with n-3 fatty acids had the least muscle and bone loss. Thus, n-3 fatty acids may help during periods of muscle disuse (such as breaks in training) by slowing the loss in both muscle and bone.

      Watkins BA, et al. Dietary supplementation with n-3 PUFA attenuated musculoskeletal atrophy associated with disuse. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #610.4.

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      CORDYMAX ENHANCES ENDURANCE CAPACITY
      CordyMax® Cs-4® is a product that contains a specific strain of the traditional Chinese herb, Cordyceps sinensis, which has been advocated for centuries to reduce fatigue, support healthy lung function and promote stamina and vitality. In a randomized, double blind clinical study, healthy subjects who took the active supplement for 12 weeks experienced significant improvements in endurance capacity, work output, fat oxidation, and blood pressure. This is another study that provided some scientific evidence for Chinese herbs in improving health and performance.

      Zhu J, et al. CordyMax enhances aerobic capacity and metabolism, and endurance performance in healthy, mid-age to elderly, sedentary humans. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #616.15.

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      AMINO ACID SUPPLEMENTS BETWEEN MEALS IS ANABOLIC
      There has been a lot of talk about meal timing. A recent study examined whether supplementing with a small amount of essential amino acids with carbohydrate in between regular meals had a positive effect on protein balance. One group of subjects ate just 3 standard meals at 08:30, 13:30, and 18:30. Another group had these meals, but in addition supplemented with 15 g essential amino acids and 30 g carbohydrate in between the meals at these times (11:00, 16:00, and 21:00). Measurements of protein synthesis, protein breakdown, and net protein balance were made after the meals and over the day. The group who supplemented with essential amino acids and carbohydrate in between meals had a greater anabolic effect than the group who just consumed the mixed meals. These results suggest that snacking with high quality protein in between meals is beneficial for muscle growth.

      Paddon-Jones D, et al. Amino acid supplementation does not alter the anabolic response to a meal. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #827.13.

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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 might think, the anabolic hormone testosterone in the blood is actually decreased when food is consumed after resistance exercise. The reason for this decrease is not known, but it could be due to decreased synthesis or increased uptake. If greater uptake in muscle is the explanation, this is actually a good response because it means more testosterone is acting on muscle to stimulate growth. In this study, subjects who consumed a protein and carbohydrate shake after a bout of resistance exercise experienced a greater reduction in testosterone as expected, but this was also associated with a greater increase in the receptor that binds testosterone on muscle. So rest assured you should definitely consume some protein and carbohydrate after workouts because it stimulates anabolic hormone receptors at the target tissues, muscle that is.

      Kraemer WJ, et al. Effects of L-carnitine-L-tartrate supplementation on testosterone and muscle androgen receptor content after resistance exercise. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #851.8.

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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 compared to a group who supplemented with carbohydrate. The group who received additional protein also experienced a greater increase in one of the most powerful anabolic hormones, insulin-like growth factor-1. The protein intake in this group was 162 g/day compared to 85 g/day in the carbohydrate-supplemented group. Protein supplementation does not adversely affect bone, rather it enhances adaptations in bone in response to resistance training.

      Vukovich MD, et al. Effect of protein supplementation during a 6 month strength and conditioning program on bone geometry. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #851.10.

      Ballard TP, et al. The effect of protein supplementation on plasma insulin-like growth factor-I (IGF-I) levels during a 6-month strength and conditioning program. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #851.11.

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      WALNUTS FAVORABLY AFFECT BODY COMPOSITION
      Most people are under the false impression nuts are bad foods because they are high in fat. However, study after study indicates nuts favorably effect many aspects of health including heart disease and diabetes. In this study, subjects were provided walnuts (12% of total calories) for 6 months. Measurements of body composition indicated that subjects eating walnuts gained fat-free mass and lost fat mass. Blood glucose was also significantly decreased. Nuts are an excellent snack and promote health and maybe even fat loss.

      Cordero Z, et al. Daily walnut supplementation impacts blood glucose levels and body fat. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #374.9.

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      CARNITINE ENHANCES FAT USE AND PREVENTS STRESS RESPONSE TO EXERCISE
      Carnitine supplementation has been promoted as a fat burner because of its role in trafficking fats to sites where they are burned as energy. A recent study provides some evidence for this fat burning effect. Subjects supplemented with either placebo or carnitine for an 8-week period and measures of fat and carbohydrate oxidation were obtained during exercise. Carnitine supplementation resulted in significantly greater rates of fat oxidation during exercise compared to placebo. Carnitine also resulted in a lower ammonia response to exercise, which is suggestive of less of a stress response. Carnitine supplementation may be of value for athletes, especially for those following a low-carbohydrate diet.

      Galloway SDR, et al. Effects of L-carnitine L-tartrate supplementation on substrate metabolism during exercise. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #502.4.
      Galloway SDR, et al. Effects of 2 weeks supplementation with L-carnitine L-tartrate on plasma ammonia response to exercise. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #502.5.

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      CLA SUPPLEMENTATION DIVERTS FAT AWAY FROM ADIPOSE TISSUE
      Conjugated linoleic acid (CLA) has been associated with decreased body fat in many animal studies and some human trials. Exactly how it works to reduce fat remains unclear. In this study, investigators examined the fate of circulating fat by looking at an important enzyme that diverts fat to adipose tissue and muscle. This enzyme is called lipoprotein lipase (LPL). Animals given CLA had a significant increase in muscle LPL and a significant decrease in LPL. This means that CLA diverts fat away from adipose tissue and toward muscle where it can be potentially burned. Thus, CLA partitions fat away from storage in adipose tissue.

      Moya-Camarena SY, et al. Dietary conjugated linoleic acid (CLA) modulates lipoprotein lipase and apolipoprotein CIII mRNA accumulation in muscle and adipose tissue in mice. Federation of American Societies for Experimental Biology, Washington D.C., April, 2004. Abstract #356.19.

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      NEW STUDY SUPPORTS RIBOSE SUPPLEMENTATION
      ATP is the final energy currency in the body. It is the energy that fuels muscle contraction. Our bodies have metabolic pathways that continually replenish ATP during exercise. However, during very intense exercise the breakdown of ATP is so great there can be a loss in ATP from muscle. This could have serious adverse effects on performance. Ribose is a precursor for ATP resynthesis. Thus, the assumption is that ribose supplementation can either prevent ATP loss or speed the resynthesis of ATP during recovery. A recent study provides some support for the latter hypothesis (1). In a well controlled study (randomized, double blind, cross-over, placebo-controlled), 8 subjects performed intense cycling exercise (15 x10 sec sprints) two times per day for 7 consecutive days. Thereafter, subjects received either ribose (600 mg/kg body weight/day) or placebo for 3 days. Muscle biopsies were taken at several time points to assess ATP levels and performance was assessed after supplementation. The 7 days of intense exercise depleted muscle ATP levels by about 15 to 20% but after 3 days of ribose the levels had increased back to baseline whereas ATP remained decreased during placebo. Thus, ribose does indeed appear to contribute to ATP resynthesis after intense exercise.

      1. Hellsten Y, Skadhauge L, Bangsbo J. Effect of ribose supplementation on resynthesis of adenine nucleotides after intense intermittent training in humans. Am J Physiol Regul Integr Comp Physiol. 2004 Jan;286(1):R182-8.

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      OCTACOSANOL MAY ENHANCE PERFORMANCE
      Octacosanol is a waxy substance naturally present in some plant oils, especially wheat germ oil. A recent study (1) showed that rats fed octacosanol for 4 weeks exercised 46% longer than rats not taking the supplement. Octacosanol apparently increased endurance by sparing muscle glycogen and increasing the oxidative capacity of muscle. Octacosanol is also the primary component of a sugar cane extract called policosanol. Several recent studies have shown that policosanol (10-20 mg/day) works as well as statins in improving cardiovascular risk factors with less side effects. These include reducing total cholesterol (16% to 21%), LDL-cholesterol and triglycerides, increasing good HDL-cholesterol, inhibiting platelet aggregation, and suppressing inflammatory factors (2-4). So octacosanol may not only enhance performance but it also favorably affects risk factors for cardiovascular disease. It does not require a prescription and its cheaper than going on a statin to lower cholesterol.

      1. Kim H, Park S, Han DS, Park T. Octacosanol supplementation increases running endurance time and improves biochemical parameters after exhaustion in trained rats. J Med Food. 2003 Winter;6(4):345-51.
      2. Castano G, Menendez R, Mas R, Amor A, Fernandez JL, Gonzalez RL, Lezcay M, Alvarez E. Effects of policosanol and lovastatin on lipid profile and lipid peroxidation in patients with dyslipidemia associated with type 2 diabetes mellitus. Int J Clin Pharmacol Res. 2002;22(3-4):89-99.
      3. Castano G, Mas R, Fernandez L, Illnait J, Mesa M, Alvarez E, Lezcay M. Comparison of the efficacy and tolerability of policosanol with atorvastatin in elderly patients with type II hypercholesterolaemia. Drugs Aging. 2003;20(2):153-63. 4. Janikula M. Policosanol: a new treatment for cardiovascular disease? Altern Med Rev. 2002 Jun;7(3):203-17.

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      COENZYME Q-10 FOR HEART HEALTH
      Cardiovascular disease has long been and continues to be the number one killer in the US. Fortunately, lifestyle interventions including exercise, behavior modification, and dietary treatments remain powerful weapons in the war against this devastating disease. There has been great interest and some promising research on the cardiovascular health benefits of dietary supplements. CoQ10 functions in the mitochondria, the "powerhouses" of the cell to assist in making energy (ATP) from carbohydrates and fats. CoQ10 primarily acts as an antioxidant in the heart and is involved in the synthesis of energy (ATP), but also has other important functions inside the mitochondria such as stabilizing membranes. Because of CoQ10s role in oxidative stress, energy production, and stabilization, it is useful in preventing damage to the heart during periods of stress. CoQ10 levels have been shown to be depleted in patients with a variety of heart conditions and in patients during therapy with a variety of cholesterol-lowering drugs including statins. Research spanning over 30 years with CoQ10 show potential for use in prevention and treatment of cardiovascular disease in these patients (1). Preventative doses usually range from 30 to 60 mg/day whereas therapeutic doses are usually greater than 100 mg/day. CoQ10 may be appropriate to recommend as an adjunct to conventional treatment or as a preventive treatment.

      1. Sarter B. Coenzyme Q10 and cardiovascular disease: a review. J Cardiovasc Nurs. 2002 Jul;16(4):9-20.

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      SQUAT FORM
       Without a doubt, the squat is one of the best exercises for building mass and strength. Of course you have to handle heavy weight in good form to get the most out of squatting. One common recommendation is that when you squat you should prevent your knees from moving past your toes in the bottom position. The though is that this puts undo pressure on the knee and increases risk of injury. A recent study (1) compared joint angles during two types of squats; restricted (knees not allowed to pass toes) and unrestricted (knees permitted to pass toes). During the restricted squat, knee torque was higher but hip torque was much lower compared to the unrestricted squat. The restricted squat required athletes to lean over with the torso more. Thus, the restricted squat resulted in the torque being distributed mainly to the hips whereas the torque was more evenly distributed during the unrestricted squat. Bottom line: joint loading may be more optimal if the knees are allowed to move slightly pass the toes.

      1. Fry AC, Smith JC, Schilling BK. Effect of knee position on hip and knee torques during the barbell squat. J Strength Cond Res. 2003 Nov;17(4):629-33.

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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 was a -40% decrease in free testosterone levels. Strauss et al (2) measured testosterone levels in wrestlers during the competitive season and two months after the season. Large reductions in body fat induced by caloric restriction and exercise during the season resulted in the largest decreases in testosterone. The wrestlers with an extremely low body fat demonstrated abnormally low testosterone levels that returned to normal after the season. Other studies have also shown decreases in testosterone levels in wrestlers during consuming low energy (3). Guezennec et al (1994) measured testosterone in soldiers consuming low (1800 kcal/day), moderate (3200 kcal/day), or high (4200 kcal/day) calorie diets with similar ratios of carbohydrate, protein, and fat. The diets were consumed during 5 days of prolonged exercise and sleep deprivation (4 hrs/day). After 5 days, testosterone had decreased by -50% on the low calorie diet and only about -20% on the moderate and high calorie diets. These findings indicate that exhaustive exercise can decrease testosterone levels and that inadequate energy can augment the decrease in testosterone. Collectively the studies that have examined the effects of energy intake on testosterone indicate that large reductions in calories and body weight can reduce testosterone levels. This is especially true if a large reduction in calories is combined with prolonged and exhaustive physical activity. If weight loss is a goal, a much better approach would be to reduce calories slightly (about 300-500 kcal/day) and incorporate heavy resistance training into your exercise program. This should eliminate the decrease in testosterone that typically occurs when calories are reduced.

      1. Kiddy, D.S. D. Hamilton-Failey, M. Seppala, R. Koistinen, V.H. James, M.J. Reed, and S. Franks. Diet-induced changes in sex hormone binding globulin and free testosterone in women with normal or polycystic ovaries: correlation with serum insulin and insulin-like growth factor-I. Clin Endocrinol (Oxf). 31:757-63, 1989.
      2. Strauss, R.H., R.R. Lanese, and W.B. Malarkey. Weight loss in amateur wrestlers and its effect on serum testosterone levels. JAMA. 20;254:3337-8, 1985.
      3. Roemmich, J.N. and W.E. Sinning. Weight loss and wrestling training: effects on nutrition, growth, maturation, body composition, and strength. J. Appl. Physiol. 82:1751-9, 1977.

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      EGGS: POSSIBLY THE PERFECT FOOD
       Eggs are one the most nutrient dense foods. A nutrient dense food is one that provides a relatively high proportion of essential nutrients per calorie. One large egg provides about 70 kilocalories and 6 grams of high quality, easily digested protein and all the essential amino acids. Eggs are also a significant source of vitamins and minerals (e.g., riboflavin, folate, vitamin B-6, vitamin B-12, vitamin D, vitamin E, iron, phosphorus, and zinc). A large egg also contains about 4-5 g of fat in the yolk, mainly the healthy unsaturated type. Egg yolks also contain choline, an important substance necessary for fat breakdown, the membranes of nearly every cell in the body, and production of neurotransmitters. From an economic perspective, eggs are lower in cost than many other animal-protein foods that make similar nutritional contributions.

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      IS A CALORIE A CALORIE? RESEARCH ON VERY LOW-CARBOHYDRATE DIETS CLEARLY SAYS NO
       Very low-carbohydrate diets have experienced a resurgence in popularity, perhaps due to their greater weight reducing potential. There were several studies performed 30-40 years ago showing greater weight loss with a very low-carbohydrate compared to an equal energy low-fat diet, suggesting a metabolic advantage and "a calorie is NOT a calorie". Metabolic advantage is defined as a greater weight loss with a very low-carbohydrate compared to a low-fat diet of equal energy content and indeed occurs with a very low-carbohydrate diet (1). Several recent clinical trials have again showed greater weight loss with very low-carbohydrate diets ranging from 3 to 12 mo in duration. Weight loss was on average two-fold greater in subjects following the very low-carbohydrate diet. Metabolic advantage is proclaimed to be a violation of the first law of thermodynamics (conservation of energy), and mistakenly used to support the notion "a calorie is a calorie". However, diets very low in carbohydrate utilize different chemical pathways that vary in efficiency, and thus weight loss can indeed vary compared to a low-fat diet equal in energy without violating the first law of thermodynamics. Very low-carbohydrate diets result in powerful metabolic adaptations to enhance mobilization and utilization of fat while sparing carbohydrate fuel sources. Low-carbohydrate diets appear to decrease efficiency, which is a good thing because it means more energy that you eat is lost as heat.

      1. Feinman RD, Fine EJ. Thermodynamics and Metabolic Advantage of Reducing Diets. Metab Syndr Rel Disord. 2003; 1:209-219.

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      GARLIC SUPPLEMENTATION MAY BE ANABOLIC
      A recent study examined the effects of garlic supplementation on testosterone production and cortisol levels in rats fed a high-protein diet (1). After 28 days of feeding, rats that were supplemented with garlic had higher concentrations of testosterone in their testes and lower blood levels of corticosterone compared to rats not given garlic. Corticosterone is a catabolic hormone in the rat that breaks down muscle and is equivalent to cortisol in the human. In another experiment, a component of garlic (diallyldisulfide) was given to rats at different doses. The higher doses resulted in increased lutienizing hormone (LH) from the brain. LH stimulates production of testosterone from the testes. This study provides evidence that garlic may not only increase testosterone but also decrease the catabolic hormone cortisol. The end result is a much more favorable environment to support muscle growth.

      1. Oi Y, Imafuku M, Shishido C, Kominato Y, Nishimura S, Iwai K. Garlic supplementation increases testicular testosterone and decreases plasma corticosterone in rats fed a high protein diet. J Nutr. 2001 Aug;131(8):2150-6.

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      CARNITINE BURNS FAT
      Carnitine is a vitamin-like substance that has a very important role in the body. It controls the transport of fats to the only place they can be burned (i.e., the mitochondria). Without carnitine, fats don't get in, and they don't get burned -- that means they get stored. There has been controversy whether carnitine supplementation helps burn more fat because the body already makes some carnitine and it has been debatable whether supplements can increase carnitine in the muscle, where most fat is burned. However a recent study using stable isotopes (the gold standard for determining rates of fat oxidation) showed for the first time that carnitine supplementation (3 g/day for 10 days) increased long chain fatty acid oxidation in healthy subjects (1).

      1. Muller, D.M., H. Seim, W. Kiess, H. Loster, and T. Richter. Effects of oral L-carnitine supplementation on in vivo long-chain fatty acid oxidation in healthy adults. Metabolism. 51:1389-1391, 2002.

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      BENEFITS FOR PINE BARK EXTRACT
      There have been several studies performed examining the effects of pine bark extract on cell functioning. Pine bark extract is sold under the name Pycnogenol® in the U.S. and has been examined primarily as an antioxidant. A recent study showed that 6 weeks of Pycnogenol supplementation resulted in a significant increase in oxygen radical absorbance capacity, a sensitive marker of the antioxidant capacity of plasma (1). In addition, supplementation led to improvements in lipid profiles by decreasing LDL (bad) cholesterol and increasing HDL (good) cholesterol. Another study published this year, showed that supplementation with bioflavonoids prepared from pine bark extract resulted in decreased body weight and decreased body fat (2). In addition, supplementation had a positive effect on blood flow regulation. Pine bark extract might help neutralize those reactive molecules generated during weight training that cause damage to the cells they come in contact with, like muscle cells.

      1. Shand B, Strey C, Scott R, Morrison Z, Gieseg S. Pilot study on the clinical effects of dietary supplementation with Enzogenol, a flavonoid extract of pine bark and vitamin C. Phytother Res. 2003 May;17(5):490-4.
      2. Devaraj S, Vega-Lopez S, Kaul N, Schonlau F, Rohdewald P, Jialal I. Supplementation with a pine bark extract rich in polyphenols increases plasma antioxidant capacity and alters the plasma lipoprotein profile. Lipids. 2002 Oct;37(10):931-4.

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      The information contained herein is for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. Product descriptions and general information are based on a combination of factors and sources, including customer feedback, customer reviews, manufacturer's literature, product labels, and/or opinions of the author(s). No liability is assumed by Prosource for any information herein.

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