PROTEIN
D-Pinitol Does Not Enhance The Effect of Creatine Monohydrate
Creatine monohydrate is one of the most effective performance-enhancing supplements on the planet. It increases muscle mass, strength, recovery from high-intensity exercise, and muscle power in about 75 percent of athletes who take it. Some studies found that combining creatine with carbohydrates enhances muscle creatine phosphate formation (creatine phosphate is a high-energy chemical, critical for intense exercise). D-pinitol is a naturally-occurring chemical that enhances the action of insulin and could possibly increase the effectiveness of creatine supplements.
Chad Kerksick from the University of Oklahoma and colleagues found that combining D-pinitol with creatine had no additional effect on body composition or physical performance. For most athletes, creatine by itself remains the best choice for creatine monohydrate supplementation. (Journal of Strength and Conditioning Research, in press; November 2009)
Creatine Fights Muscle Wasting and Inflammation
Physical deterioration is common during many serious illnesses and recovery from surgery. Muscle atrophy contributes to slow recovery from these conditions and causes marked deterioration in the quality of life. A review of literature by researchers from the University of Thessaly in Greece and the University of California, San Francisco, concluded that long-term administration of creatine supplements helped maintain bodyweight in patients experiencing physical deterioration.
Creatine may decrease inflammation by preventing the buildup of chemicals called pro-inflammatory cytokines that cause pain, swelling, and decreased performance. Creatine monohydrate supplements might improve quality of life and speed recovery in patients with degenerative diseases and those recovering from traumatic injury or surgery. (Current Opinion Clinical Nutrition Metabolic Care, 12: 623-627, 2009)
Omega-3 Fatty Acids Prevent Obesity
Oily fish, such as tuna and salmon, contains high levels of omega-3 fatty acids, which are recommended to prevent heart attack and type II diabetes and promote blood vessel health. Animal studies found that increased intake of omega-3s prevented weight gain in animals consuming obesity-promoting diets and reduced fat in overweight animals. So far, these results have not been reproduced in humans. However, most human studies have been conducted over short time periods and used few test subjects.
Omega-3s should have some positive effects on weight control in humans because they suppress appetite, destroy fat cells, and trigger changes in gene activity in skeletal muscle, heart, liver, intestines, and adipose tissue that prevent fat deposition, promote fat use, and increase energy expenditure. We need well-controlled, long-term human studies to determine the role of omega-3 fatty acids in controlling body fat. (Obesity Reviews, 10: 648-659, 2009)
Isoflavones Have Estrogen-Like Effects
Isoflavones are found in soybeans, and they have estrogen-like effects in mammals. A study from the University of Tsukuba in Japan found that men given soy isoflavones for three months showed increases in equol (a non-steroid estrogen), sex hormone-binding globulin (SHBG), and decreased levels of free testosterone and dehydrotestosterone. The supplements had no effect on testosterone or estrogen.
DHT is linked to male pattern baldness and prostate enlargement. Isoflavones from soy might be effective in preventing prostate disease in aging males. However, the supplement increased equol and decreased the biologically-active free testosterone and SHBG, which could have negative effects in bodybuilders trying to increase strength and muscle mass. (Prostate Cancer and Prostatic Diseases, 12, 247-252, 2009)
Whey Protein Reduces Post-Meal Blood Sugar Levels
The risks of diabetes, obesity, and insulin resistance are linked to diets causing large increases in blood sugar (i.e., high-glycemic index diets). Brent Petersen from the Glycemic Index Laboratories in Toronto and colleagues found that whey protein decreased blood sugar levels in response to a high-carbohydrate beverage containing 50 grams of glucose. The study showed that providing increased amounts of whey protein cause progressively lower blood sugar levels.
Whey protein supplements have a marked effect in reducing the blood sugar response to a meal high in simple sugars. The effects of whey protein supplements consumed with high glycemic index meals on the risk of obesity or their effects on physical performance are not known. (Nutrition Journal, 8: 47; published online October 16, 2009)
The Dope on Caffeine
Caffeine is among the most popular performance-enhancing drug in the world. It is banned by the National Collegiate Athletic Association (at levels greater than 15 mcg per millimeter; about 6 cups of coffee). It was removed from the World Anti-Doping Agency list of banned substances, but is currently on their ‘watch list.’ Athletes take caffeine to increase energy levels, and to speed metabolism, promoting weight loss.
Many studies found that caffeine improves endurance, high-intensity exercise performance, and strength. However, it doesn’t work in everyone— there are responders and non-responders. Blood levels peak at about 30 minutes after ingestion and many athletes require re-dosing to maximize its effects on performance. It has only a moderate effect on increasing metabolism, so it is only minimally effective as a weight loss agent (unless accompanied by supplements such as ephedra). Side effects include anxiety, hyperactivity, cardiac arrhythmias, and insomnia. Many bodybuilders find that consuming small amounts of caffeine before workouts increases training intensity. (ACSM's Health & Fitness Journal, 13: 17-23, 2009)
Soy Protein Increases Growth Hormone Secretion
Growth hormone is a highly anabolic hormone that builds muscle, bone, and connective tissue, while decreasing body fat. Many athletes take injected growth hormone supplements, but amino acids such as arginine and lysine can also stimulate the natural secretion of the hormone. Dutch researchers from Maastricht University found that soy protein supplements increased growth hormone secretion better than a combination of arginine and lysine supplements.
Soy supplements increase growth hormone best when taken alone or consumed in combination with carbohydrates or fats. However, growth hormone secretion decreased when soy was taken with both carbohydrates and fats. The study showed that the nutrient content of a meal influences the effect of soy protein on increasing growth hormone release. (European e-Journal Clinical Nutrition Metabolism, 4: e239-e244, 2009)
Antioxidants May Prevent Muscle Atrophy
The mitochondria are the energy centers of the cells. They produce highly reactive chemicals called free radicals (reactive oxygen species) during normal metabolism that can promote aging, destroy DNA, suppress the immune system, and contribute to whole-body inflammation. Some research studies found that excessive levels of free radicals are involved in post-exercise muscle soreness and prevent skeletal muscle repair and hypertrophy following intense training.
A review of literature by Andrea Bonetto and colleagues from the University of Torino in Italy concluded that free radicals contribute to muscle atrophy in healthy people and those with degenerative muscle diseases. Treatment with antioxidants such as vitamins C and E, resveratrol, and DHEA may prevent muscle atrophy. However, not all studies have supported the link between free radical generation and muscle deterioration. In fact, some researchers suggest that free radicals might be an essential part of muscle hypertrophy and repair.
At this time, we do not have adequate evidence to recommend antioxidants to bodybuilders to promote muscle hypertrophy or prevent muscle atrophy. (Free Radical Biology & Medicine, 47: 906-916, 2009)
D-Pinitol Does Not Enhance The Effect of Creatine Monohydrate
Creatine monohydrate is one of the most effective performance-enhancing supplements on the planet. It increases muscle mass, strength, recovery from high-intensity exercise, and muscle power in about 75 percent of athletes who take it. Some studies found that combining creatine with carbohydrates enhances muscle creatine phosphate formation (creatine phosphate is a high-energy chemical, critical for intense exercise). D-pinitol is a naturally-occurring chemical that enhances the action of insulin and could possibly increase the effectiveness of creatine supplements.
Chad Kerksick from the University of Oklahoma and colleagues found that combining D-pinitol with creatine had no additional effect on body composition or physical performance. For most athletes, creatine by itself remains the best choice for creatine monohydrate supplementation. (Journal of Strength and Conditioning Research, in press; November 2009)
Creatine Fights Muscle Wasting and Inflammation
Physical deterioration is common during many serious illnesses and recovery from surgery. Muscle atrophy contributes to slow recovery from these conditions and causes marked deterioration in the quality of life. A review of literature by researchers from the University of Thessaly in Greece and the University of California, San Francisco, concluded that long-term administration of creatine supplements helped maintain bodyweight in patients experiencing physical deterioration.
Creatine may decrease inflammation by preventing the buildup of chemicals called pro-inflammatory cytokines that cause pain, swelling, and decreased performance. Creatine monohydrate supplements might improve quality of life and speed recovery in patients with degenerative diseases and those recovering from traumatic injury or surgery. (Current Opinion Clinical Nutrition Metabolic Care, 12: 623-627, 2009)
Omega-3 Fatty Acids Prevent Obesity
Oily fish, such as tuna and salmon, contains high levels of omega-3 fatty acids, which are recommended to prevent heart attack and type II diabetes and promote blood vessel health. Animal studies found that increased intake of omega-3s prevented weight gain in animals consuming obesity-promoting diets and reduced fat in overweight animals. So far, these results have not been reproduced in humans. However, most human studies have been conducted over short time periods and used few test subjects.
Omega-3s should have some positive effects on weight control in humans because they suppress appetite, destroy fat cells, and trigger changes in gene activity in skeletal muscle, heart, liver, intestines, and adipose tissue that prevent fat deposition, promote fat use, and increase energy expenditure. We need well-controlled, long-term human studies to determine the role of omega-3 fatty acids in controlling body fat. (Obesity Reviews, 10: 648-659, 2009)
Isoflavones Have Estrogen-Like Effects
Isoflavones are found in soybeans, and they have estrogen-like effects in mammals. A study from the University of Tsukuba in Japan found that men given soy isoflavones for three months showed increases in equol (a non-steroid estrogen), sex hormone-binding globulin (SHBG), and decreased levels of free testosterone and dehydrotestosterone. The supplements had no effect on testosterone or estrogen.
DHT is linked to male pattern baldness and prostate enlargement. Isoflavones from soy might be effective in preventing prostate disease in aging males. However, the supplement increased equol and decreased the biologically-active free testosterone and SHBG, which could have negative effects in bodybuilders trying to increase strength and muscle mass. (Prostate Cancer and Prostatic Diseases, 12, 247-252, 2009)
Whey Protein Reduces Post-Meal Blood Sugar Levels
The risks of diabetes, obesity, and insulin resistance are linked to diets causing large increases in blood sugar (i.e., high-glycemic index diets). Brent Petersen from the Glycemic Index Laboratories in Toronto and colleagues found that whey protein decreased blood sugar levels in response to a high-carbohydrate beverage containing 50 grams of glucose. The study showed that providing increased amounts of whey protein cause progressively lower blood sugar levels.
Whey protein supplements have a marked effect in reducing the blood sugar response to a meal high in simple sugars. The effects of whey protein supplements consumed with high glycemic index meals on the risk of obesity or their effects on physical performance are not known. (Nutrition Journal, 8: 47; published online October 16, 2009)
The Dope on Caffeine
Caffeine is among the most popular performance-enhancing drug in the world. It is banned by the National Collegiate Athletic Association (at levels greater than 15 mcg per millimeter; about 6 cups of coffee). It was removed from the World Anti-Doping Agency list of banned substances, but is currently on their ‘watch list.’ Athletes take caffeine to increase energy levels, and to speed metabolism, promoting weight loss.
Many studies found that caffeine improves endurance, high-intensity exercise performance, and strength. However, it doesn’t work in everyone— there are responders and non-responders. Blood levels peak at about 30 minutes after ingestion and many athletes require re-dosing to maximize its effects on performance. It has only a moderate effect on increasing metabolism, so it is only minimally effective as a weight loss agent (unless accompanied by supplements such as ephedra). Side effects include anxiety, hyperactivity, cardiac arrhythmias, and insomnia. Many bodybuilders find that consuming small amounts of caffeine before workouts increases training intensity. (ACSM's Health & Fitness Journal, 13: 17-23, 2009)
Soy Protein Increases Growth Hormone Secretion
Growth hormone is a highly anabolic hormone that builds muscle, bone, and connective tissue, while decreasing body fat. Many athletes take injected growth hormone supplements, but amino acids such as arginine and lysine can also stimulate the natural secretion of the hormone. Dutch researchers from Maastricht University found that soy protein supplements increased growth hormone secretion better than a combination of arginine and lysine supplements.
Soy supplements increase growth hormone best when taken alone or consumed in combination with carbohydrates or fats. However, growth hormone secretion decreased when soy was taken with both carbohydrates and fats. The study showed that the nutrient content of a meal influences the effect of soy protein on increasing growth hormone release. (European e-Journal Clinical Nutrition Metabolism, 4: e239-e244, 2009)
Antioxidants May Prevent Muscle Atrophy
The mitochondria are the energy centers of the cells. They produce highly reactive chemicals called free radicals (reactive oxygen species) during normal metabolism that can promote aging, destroy DNA, suppress the immune system, and contribute to whole-body inflammation. Some research studies found that excessive levels of free radicals are involved in post-exercise muscle soreness and prevent skeletal muscle repair and hypertrophy following intense training.
A review of literature by Andrea Bonetto and colleagues from the University of Torino in Italy concluded that free radicals contribute to muscle atrophy in healthy people and those with degenerative muscle diseases. Treatment with antioxidants such as vitamins C and E, resveratrol, and DHEA may prevent muscle atrophy. However, not all studies have supported the link between free radical generation and muscle deterioration. In fact, some researchers suggest that free radicals might be an essential part of muscle hypertrophy and repair.
At this time, we do not have adequate evidence to recommend antioxidants to bodybuilders to promote muscle hypertrophy or prevent muscle atrophy. (Free Radical Biology & Medicine, 47: 906-916, 2009)
