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How To Use The Most Powerful Supplement Ever |
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Written by By John Scott, CISSN, SPN, CNS
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Tuesday, 16 February 2010 |
article contains real information, not science-fiction. Its scientific FACT! Exercise
physiologists recently made a quantum leap with ground-breaking research on the role of specific ergogenic supplements for athletic performance.
At the center of this research is a special type of amino acid called Beta-Alanine (ß-Alanine). Jeff Stout, PhD, One of the world’s leading authorities
on sports nutrition research, excitedly claimed that ß-Alanine is “the new kid on the ergogenic block.” Just like creatine before it, the proof of its
efficacy is abundant and very clear cut. The studies that show the incredibly powerful effects of ß-Alanine were performed with humans and not data
interpolated from rat studies like MOST other new supplements. All of this makes ß-Alanine a unique, powerful, clinically proven and very useful addition to practically anyone’s
supplement program. However, the most exciting evidence is that ß-Alanine has exponential synergism with other scientifically proven supplements such as creatine, BCAA’s and
more. Why is this so exciting? It is because when stacked and applied correctly, they can produce massive improvements in YOUR performance.
Get ready because the future of human performance enhancement is here.
What Can Beta-Alanine Do For Me?
ß-Alanine is a naturally occurring, non-proteinogenic (not used to build protein) amino acid. This means it plays a major role in helping manage the pH range of muscle cells
and isn’t used for protein synthesis like other amino acids. In other words, it helps buffer the acidic build-up that can occur in muscle, which allows you to maintain your strength,
speed and power for a longer period. In essence, you can train harder and longer because of it. There is also plenty of evidence to show that it is incredibly synergistic with
creatine. Therefore, when used/stacked properly, this new supplement can be an amazing tool to help you take your training to new levels, resulting in new personal records and
added lean muscle.
How Does Beta-Alanine Work?
ß-Alanine and Histidine combine in the body, increasing the level of an important dipeptide called Carnosine (beta-alanyl-L-histidine). Carnosine is important because it is the
actual intra-cellular buffer that helps keep pH in balance. Nearly 20% of the muscles buffering capacity come from this compound. ß-Alanine is the rate-limiting precursor of
carnosine, which means carnosine levels are limited by the amount of ß-Alanine available. Supplementing with ß-Alanine increases muscle carnosine concentrations, which studies
have shown decreases fatigue in athletes and increases total muscular work performed.
The reason is because muscles function best in a very narrow pH range (See Graph). When pH shifts
outside of this range (typically drops below this range into acidosis), muscular performance suffers. In a
highly acidic environment ATP becomes less and less effective and muscle cramps happen much easier.
Furthermore, if the pH drops too low, muscle work stops completely. So, keeping your muscles in an
optimal pH range is immensely important. Staying in this optimal range allows your muscles to keep
contracting at the same power level for a longer duration, enhancing strength, speed and endurance.
Another researcher, Dr. Roger Harris, believes if you can double carnosine levels with ß-Alanine supplementation,
you may also double the buffering capacity within your muscles. This is a huge statement with
big implications for every type of athlete. Dr. Harris proved his theory in a study he conducted he reported
a huge 64% rise in muscle carnosine levels after just 4 weeks of daily ß-Alanine supplementation. Subsequent
studies confirmed his results with one study showing that after 10 weeks, muscle carnosine increased
by an average of 80% (range 18 to 205%) and other studies showing a significant performance
boost of more than a 16% increase in total work capacity during cycle ergometry. This research shows
us that ß-Alanine is extremely effective in fighting fatigue by boosting the body’s energy systems.
So why not just take Carnosine?
Carnosine is digested very poorly. When you ingest it, the body hydrolyzes (breaks it back down) it into ß-Alanine and Histidine anyway. Then your body synthesizes it back
into carnosine again. Since your body usually has plenty of histidine already then it makes much more sense to just take ß-Alanine.
Who Should Use Beta-Alanine?
As you are starting to understand, boosting Carnosine levels with ß-Alanine is extremely beneficial for athletes. It is very useful for anyone involved in athletic activities
where strength, power and muscular endurance are needed. It’s for athletes participating in weight training who want to increase strength/lean body mass as well as athletes
participating in speed or endurance events who want to prolong the onset of fatigue. It is also helpful for anyone who has hit a training plateau and is looking for something to
bump them to the next level.
The Proof
• Study: Influence of ß-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity (Hill, et al), Amino
Acids 2007;32:225-33. Summary: Muscle carnosine synthesis is limited by the availability of ß-alanine. Muscle carnosine (obtained via biopsy) was significantly increased
by +58.8% and +80.1% after 4 and 10 wks ß-alanine supplementation. No increase was seen in control subjects. 4 wks ß-alanine supplementation resulted in a significant
increase in TWD (+13.0%); with a further +3.2% increase at 10 wks. The increase in TWD with supplementation followed the increase in muscle carnosine.
Take Away Point: ß-Alanine supplementation showed it can increase the work capacity of an athlete.
• Study: ß-alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in
trained sprinters (Harris et al), J Appl Physiol 103: 1736-1743, 2007 Summary: Dynamic knee extension torque was significantly improved with ß-alanine but not with
placebo. Carnosine loading significantly attenuated fatigue in repeated bouts of exhaustive dynamic contractions.
Take Away Point: ß-Alanine supplementation increased strength and reduced fatigue.
• Study: Effects of 14 days of ß-Alanine Supplementation on Isometric Endurance of the Knee Extensors (Harris et al. 2006) Summary: 20 subjects
Age (18 to 33 yrs) took 1.6g BA or Placebo 4 times per day two weeks. Leg extension endurance increased 11.4 %. Conclusion that the increase in isometric endurance is
consistent with an increase in intramuscular buffering capacity and prediction that pH may limit exercise performance.
Take Away Point: ß-Alanine supplementation increased endurance.
How To Use The Most Powerful Supplement Ever |
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A Tale of Five Electrolytes |
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Written by Jeff Rocco MD
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Friday, 05 February 2010 |
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Last Updated ( Friday, 05 February 2010 )
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Honey Shines in Athletic Research, Has Scientific Community Abuzz |
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Written by ryan
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Wednesday, 09 September 2009 |
LAGUNA NIGUEL, Calif., September 24 -- The National Honey Board is pleased to announce promising results from three clinical trials on honey for athletes. The studies were undertaken to evaluate honey compared to other popular forms of carbohydrates used by athletes. All three double-blind, placebo-controlled studies were conducted at the University of Memphis Exercise and Sport Nutrition Laboratory, led by Dr. Richard Kreider. Encouraging data were presented at the annual meetings of Experimental Biology, the American College of Sports Medicine, and the National Strength and Conditioning Association, and research papers have been submitted to appropriate peer-reviewed journals. �We wanted to see if honey would be a good source of carbohydrate for athletes in comparison to other forms of carbohydrate. Honey did as well or better in several areas,� stated Dr. Kreider.
The first trial involved 71 subjects who were given one of seven carbohydrate gels, including honey and placebo. Honey produced only mild increases in blood sugar and insulin, prevailing over dextrose (glucose) and maltodextrin, and was similar to a popular commercial carbohydrate gel. This indicates that honey could be an effective pre-workout energy source that does not induce hypoglycemia.
The second trial studied 39 weight-trained women and men. Following an intensive workout, each subject immediately consumed a protein shake blended with sucrose, maltodextrin, powdered honey or placebo as a carbohydrate. The honey sweetened �muscle shake� was the only one to sustain blood sugar over the two hours following the exercise.
The final trial focused on nine competitive cyclists who were given a honey, glucose or placebo gel prior to and at 10-mile intervals of a simulated 40-mile race. Honey significantly increased power and speed over placebo, equaling the performance of dextrose. This exciting study is the first to show that honey is an effective carbohydrate for endurance athletes and resulted in media attention from around the world. �Our first study suggested honey could operate as a �time released� muscle fuel for exercising muscles. Our second experiment suggested that honey would be a good carbohydrate source to replenish muscles. However, our last study convinced us that honey can improve endurance exercise capacity,� concluded Dr. Kreider.
This research demonstrates that honey is a carbohydrate option for athletes based on its low glycemic index, positive metabolic response, and effective energy production. These results are great news for athletes or anyone looking for a natural, convenient energy boost. The taste of honey has broad appeal, and honey is readily available in a variety of forms and flavors.
The series of studies was sponsored by the National Honey Board (www.nhb.org), a non-profit organization in Longmont, Colorado that develops research and consumer information programs to increase the demand for honey. The research was done in collaboration with IMAGINutrition, a nutritional technology think tank in Laguna Niguel, California. |
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Creatine Supplementation May Improve Performance in Male Swimmers |
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Written by ryan
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Tuesday, 08 September 2009 |
| Reference: | “Creatine supplementation improves the anaerobic performance of elite junior fin swimmers,” Juhász I, Tihanyi J, et al, Acta Physiol Hung, 2009; 96(3): 325-36. (Address: Eszterházy Károly College Institute of Physical Education and Sport Sciences Leányka u. 6 H-3300 Eger Hungary Leányka u. 6 H-3300 Eger Hungary). | | Summary: | In a randomized, placebo-controlled study involving 16 elite male fin swimmers (mean age = 15.9 years), results indicate creatine supplementation may increase anaerobic performance. The swimmers were randomized to creatine (CR, 4x5 g/day creatine monohydrate) or placebo for 5 days. At intervention end, the average power of one minute continuous rebound jumps increased by 20.2% in the CR-supplemented group, compared with baseline. Additionally, swimming time measured in two maximal 100 m fin swims significantly reduced in the CR-supplemented group. No significant change was observed in the placebo group. Thus, the authors conclude, “The results of this study indicate that five day Cr supplementation enhances the dynamic strength and may increase anaerobic metabolism in the lower extremity muscles, and improves performance in consecutive maximal swims in highly trained adolescent fin swimmers.” |
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L-Arginine Exerts Anti-Inflammatory Effects |
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Written by ryan
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Tuesday, 18 August 2009 |
| CARDIOVASCULAR DISEASE, CORONARY ARTERY DISEASE, INSULIN RESISTANCE, ENDOTHELIAL DYSFUNCTION, INFLAMMATION - L-Arginine | | Reference: | "Oral l-arginine supplementation improves endothelial function and ameliorates insulin sensitivity and inflammation in cardiopathic nondiabetic patients after an aortocoronary bypass," Lucotti P, Monti L, et al, Metabolism, 2009 July 8; [Epub ahead of print]. (Address: Internal Medicine Department, Cardio-Diabetes Trials Unit, Scientific Institute San Raffaele, 20132 Milan, Italy. E-mail: piatti.piermarco.hsr.it ). | | Summary: | In a randomized, double-blind, placebo-controlled study involving 64 patients with cardiovascular disease who previously underwent autocoronary bypass, supplementation with l-arginine (6.4 g/d) for a period of 6 months (in 32 of the 64 patients found to have a non-diabetic response to an oral glucose load), was found to decrease asymmetric dimethylarginine levels, decrease indices of endothelial dysfunction, and increase cyclic guanosine monophosphate, l-arginine to asymmetric dimethylarginine ratio, and reactive hyperemia. In addition, increases in adiponectin and the insulin sensitive index and decreases in interleukin-6 and monocyte chemoattractant protein-1 were also associated with l-arginine treatment. The authors conclude, "�insulin resistance, endothelial dysfunction, and inflammation are important cardiovascular risk factors in coronary artery disease patients; and l-arginine seems to have anti-inflammatory and metabolic advantages in these patients." | | | |
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