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Creatine Supplementation Reduces Exercise Induced Fatigue. |
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Written by Source: Nutrition
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Tuesday, 10 August 2010 |
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Creatine plays an important role in the production of energy and in the process of building muscle tissue. Creatine can be produced in the body from the amino acids arginine, glycine, and methionine. However, because of the role it plays in creating energy and muscle, many athletes are using creatine as a performance-enhancing agent. Creatine may enhance the performance of high-intensity, short-duration exercise, but it is not useful in endurance sports. Some investigators feel that high-quality research is lacking. There is roughly an even distribution between studies reporting benefits and lack of benefits. Exercise-induced fatigue may be responsible for a decrease in performance. Various biochemical mechanisms can cause physical fatigue after exercise, such as the depletion of stored energy, dysfunctions in cellular components that are responsible for producing energy, and the production of free radicals inside muscle cells. Some of these mechanisms can be targeted by supplementing dietary nutrients that contribute to energy production. A recent study published in the journal, Nutrition, sought to determine whether low dose creatine supplementation could reduce muscle fatigue. The six-week, double-blind placebo-controlled trial involved twenty healthy men and women. The participants were tested on two occasions before beginning creatine supplementation to determine a reliable baseline. They were tested for body composition, muscle strength, muscle fatigue, and they also provided blood samples to test plasma creatine concentration. The participants were then randomized to receive either 0.03 g of creatine or placebo per kilogram of body weight daily for 6 weeks. The results revealed that low dose creatine supplementation significantly increased plasma creatine concentration levels and increased resisitance to fatigue during repeated bouts of high intensity exercise. These results suggest that low doses of creatine may be useful in combating exercise induced fatigue and increase muscle function.1 1 Rawson ES, Stec MJ, Frederickson SJ, et al. Low-dose creatine supplementation enhances fatigue resistance in the absence of weight gain. Nutrition. Jun2010.
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Antioxidant Supplementation Reduces Oxidative Stress and Inflammation |
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Written by ryan
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Tuesday, 16 March 2010 |
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Bitter Melon Extract Decreased Breast Cancer Cell Growth |
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Written by American Association of Cancer Research
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Tuesday, 02 March 2010 |
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• Bitter melon extract inhibited breast cancer cell proliferation.
• Extract may be used as a dietary supplement to induce cancer cell death. PHILADELPHIA — Bitter melon extract, a common dietary supplement, exerts a significant effect against breast cancer cell growth and may eventually become a chemopreventive agent against this form of cancer, according to results of a recent study. “Our findings suggest that bitter melon extract modulates several signal transduction pathways, which induces breast cancer cell death,” said lead researcher Ratna B. Ray, Ph.D., professor in the Department of Pathology at Saint Louis University. “This extract can be utilized as a dietary supplement for the prevention of breast cancer.”
Results of this study are published in Cancer Research, a journal of the American Association for Cancer Research. Previous research has shown Momordica charantia, also known as bitter melon, to have hypoglycemic and hypolipidemic effects, according to Ray. Because of these effects, the extract is
commonly used in folk medicines as a remedy for diabetes in locales such as India, China and Central America, according to the researchers. Using human breast cancer cells and primary human mammary epithelial cells in vitro, Ray and colleagues found the mechanism of bitter melon extract significantly decreased proliferation, that is, cell growth and division, and induced death in breast cancer cells. These early results offer an encouraging path for research into breast cancer. “Breast cancer is a major killer among women around the world, and in that perspective, results from this study are quite significant,” said Rajesh Agarwal, Ph.D., professor in the Department of Pharmaceutical Sciences at the University of Colorado, Denver School of Pharmacy. “This study may provide us with one more agent as an extract that could be used against breast cancer if additional studies hold true.”
According to Agarwal, the Cancer Research associate editor for this study, the simple study design, clear-cut results and the overall importance of these findings in breast cancer prevention make this research different from previous research. However, he stressed that “this study is only a step towards establishing the cancer preventive efficacy of bitter melon against breast cancer.” Additional studies are needed to further understand the molecular targets of bitter melon extract in cancer cells, as well as for establishing its in vivo efficacy. Agarwal gave a note of caution, stating that while these results do provide hope as an anti-cancer agent, it is important to establish the validity of these results in animal models before adding them to one’s diet to inhibit breast cancer cell growth. Ray and colleagues are currently conducting follow-up studies using a number of cancer cell lines to examine the anti-proliferative effect of the extract. They are also planning a preclinical trial to evaluate its chemopreventive efficacy by oral administration. Bitter melon extract is cultivated in Asia, Africa and South America. Extract of this vegetable is being popularized as a dietary supplement in Western Countries, since it is known to contain additional glycosides such as mormordin, vitamin C, carotenoids, flavanoids and polyphenols. Download photos of the researchers:
Ratna B. Ray, Ph.D.
Rajesh Agarwal, Ph.D. |
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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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Mitochondrial Dysfunction in Alzheimer's Disease. |
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Written by Journal of Alzheimer's Disease
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Friday, 12 February 2010 |
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Senile dementia and Alzheimer's disease are progressive, degenerative, neurological disorders that result in memory impairment and deterioration in cognitive function, reasoning, and behavior of the individual. Alzheimer's disease (AD) is the most common form of dementia - accounting for more than 60 percent of late life disorders of cognitive dysfunction. The loss of intellectual function initially interferes with daily life, and after a disease course that may last many years, eventually results in death. Death is usually due to factors such as compromised nutrition, complications of the immune system (pneumonia, sepsis, and other infections), trauma, or aspiration. Alzheimer’s disease begins with almost imperceptible changes. As the disease progresses, gradual memory loss, a decline in performance of routine tasks, increasing disorientation, impaired judgment, personality changes, difficulty in learning, and a loss of language skills are frequently observed. Progression of these manifestations demonstrates a high degree of variability, with courses lasting from 3-20 years. Alzheimer's disease is incurable. Average survival is between four and eight years following diagnosis. A significant percentage of patients need constant care and are often institutionalized during the last 2 or 3 years of the disease. Mitochondria produce most of the energy used by the body. The number of mitochondria in a cell varies widely by organism and tissue type. Many cells have only a single mitochondrion, whereas others can contain several thousand mitochondria. Mitochondrial energy production is an absolute necessity for physical strength, energy, stamina, and life itself. Even the slightest drop in mitochondrial energy output, no matter how subtle, can lead to weakness, fatigue and cognitive difficulties. Mitochondria dysfunction is an important factor in a wide range of human diseases such as cancer, diabetes, stroke, cardiovascular disease, Alzheimer’s disease, and liver disease. A study published in the Journal of Alzheimer’s Disease investigated when changes in multiple mitochondrial proteins occurred most frequently relating to the progression of Alzheimer’s disease. The scientists used 2-dimensional liquid chromatography along with tandem mass spectrometry and the isotope coded affinity tag method to identify and quantify proteins in mitochondrial enriched fractions isolated from postmortem subjects with mild cognitive impairment (4 subjects), early AD (4 subjects), late-stage AD (8 subjects) and age-matched normal control (7 subjects) subjects. The results were identification and quantification of 112 unique proteins common to all three stages in the progression of the disease. The researchers found that the most pronounced protein changes occurred in early Alzheimer’s disease mitochondria.1 1 Lynn BC, Wang J, Markesbery WR, et al. Quantitative changes in the mitochondrial proteome from subjects with mild cognitive impairment, early stage, and late stage Alzheimer's disease. J Alzheimers Dis. Jan2010;19(1):325-39.
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