Science of Supplements | Six Facts To Aid Your Training
Science of Supplements - Six Facts to Aid Your Training
1) Beta-Alanine Plus Creatine Increases Power Output and Prevents Fatigue
Creatine monohydrate and beta-alanine increased power output and slowed the onset of fatigue during repeated Wingate tests (30-second maximum sprints on a stationary bike)— according to a Turkish study. Creatine monohydrate improves exercise performance, particularly during weight training and high-intensity interval training. Alanine and carnosine are important chemicals found in muscle that affect strength, muscle size and metabolism. Alanine is an amino acid that provides energy during exercise and prevents neuromuscular fatigue by increasing tissue carnosine levels. Carnosine is a dipeptide (combination of two amino acids) found in meat that is composed of the amino acids alanine and histidine. It is critical for protein synthesis and breakdown, and may help prevent nerve degeneration and diabetes. Supplementing the diet with beta-alanine and creatine monohydrate for 22 days for one month increased high-intensity exercise capacity more than a placebo (fake supplements). (Journal Sports Medicine Physical Fitness, published online October 7, 2014)
2) Calcium Salt HMB Shows Best Bioavailability
HMB is a breakdown product of the amino acid leucine. Most studies have found that HMB increased muscle mass, strength and physical performance. It works by increasing protein synthesis and preventing protein breakdown. Supplements containing HMB sometimes contain either the calcium salt or free acid form of the compound. A study on rats from Abbott Nutrition Research and Development found that the calcium salt variety of HMB was the most biologically available form of the compound. The animals were given oral supplements in three different doses. HMB is an effective bodybuilding supplement, but some forms work better than others. (Journal Nutrition, 144: 1549-1555, 2014)
3) NAC Might Impair Nitric Oxide Metabolism
NAC (N-acetylcysteine) is an amino acid derived from L-cysteine, and found in dietary supplements that fight free radicals. Free radicals are highly reactive chemicals produced naturally during metabolism. Excessive and chronic elevations of free radicals break down cell membranes, destroy DNA, trigger muscle soreness and protein breakdown, impair the capacity of the immune system and lead to cardiovascular disease. Physicians often use NAC to break up mucus accumulation in the lungs in conditions such as emphysema, pneumonia, bronchitis and tuberculosis. However, a German study from Hannover Medical School found that NAC might interfere with absorption of nitrite in the kidneys, which could have a negative effect on nitric oxide metabolism— an important chemical for tissue blood flow. NAC helps buffer the effect of excessive free radical accumulation, but it could interfere with nitric oxide metabolism. Avoid pre-workout antioxidant supplements such as NAC, taurine, vitamin C and vitamin E to assure maximum performance and exercise adaptation. (International Journal Of Cardiology, 177: 30-33, 2014)
4) Citrulline Prevents Gut Injury During Exercise
Citrulline is an amino acid that is converted to arginine, which increases levels of nitric oxide— an important chemical that regulates blood flow throughout the body. A study led by Kim van Wijck from the Netherlands showed that supplementing with 10 grams of citrulline before a one-hour bike ride at 70 percent of maximum effort protected the gut from injury and increased blood flow to the spleen, compared to a placebo (fake citrulline). The spleen is an important blood reservoir that increases blood volume during exercise. Other studies found that citrulline increases brown fat activity, which increases caloric expenditure and promotes fat burning. Citrulline increased levels of hormone-sensitive lipase by 150 percent, which promoted fat mobilization and use. Citrulline is an underappreciated supplement that improves fat burning and muscle blood flow, and protects the gut from injury during exercise. (Medicine Science Sports Exercise, 46: 2039-2046, 2014)
5) Vitamins C and E Supplements Interfere With Strength-Training Gains
Bodybuilders often take vitamins C and E supplements to prevent illnesses, such as the common cold, to promote connective tissue repair after intense training, and to protect soft tissue against free radical damage. A study led by Gøran Paulsen from the Norwegian School of Sports Scientists concluded that high doses of vitamins C and E (1,000 milligrams per day for C and 235 milligrams per day for E) interfered with training-induced muscle growth and strength gains. Vitamins C and E are powerful antioxidants that reduce free radicals— highly reactive chemicals produced naturally during metabolism. Excessive levels have been linked to cell damage, suppression of the immune system and premature death. However, these chemicals also promote adaptation to exercise stress. Some oxidative stress is good, while excessive oxidative stress is harmful. Athletes should strive to get vitamins C and E through the diet in foods such as oranges, vegetables and plant oils, and avoid high-dose supplements. (Journal of Physiology, published online October 31, 2014)
6) Tyrosine Promotes Deep Thoughts
Back where I come from, we have universities— seats of great learning, where men go to become great thinkers. And when they come out, they think deep thoughts and with no more brains than you have. But they have one thing you haven’t got: tyrosine supplements. Dutch researchers found that consuming supplemental tyrosine increased the capacity for deep thoughts (concentration) but had no effect on creativity. Tyrosine is a precursor to dopamine, a brain chemical that controls thought processes. Test subjects took a single dose of either two grams of L-tyrosine or placebo (fake tyrosine) before performing a series of mental tasks. Tyrosine improved concentration, and could be an important supplement for athletes, students and magazine writers. (Psychological Research, published online September 26, 2014)