Pre workout kidney damage reversible,best supplement for weight loss and recovery key,hgh supplements muscle spasms,affiliate program for membership site wordpress - PDF Review

23.09.2015, admin  
Category: Body Supplement

You must have JavaScript enabled in your browser to utilize the functionality of this website. Part 2 of this series will focus on more common stimulants and supplements—those that everyone has been exposed to in some form or fashion. As mentioned in Part 1, most of these stimulants and supplements are centered around caffeine, ranging from 100mg (on the low end) to 400mg (on the high end) in one serving. It’s almost impossible to be involved in this industry, or to even be a layperson, and not know about creatine. Creatine is synthesized from the amino acids arginine, glycine, and methionine in the human liver and pancreas (Wyss & Kaddurah-Daouk, 2000). Most individuals are aware that many different forms of creatine exist, including creatine monohydrate, creatine anhydrous, creatine phosphate, effervescent creatine, creatine ethyl ester, serum creatine, and magnesium creatine (Greenwood 2003, Kreider 2003, Selsby 2004, Falk 2003). Compared to other sports supplements, Beta-alanine has the fewest performance and clinical studies demonstrating its effectiveness. Artioli and colleagues (2010) published a comprehensive review on beta-alanine supplementation and its effects on exercise performance. Bottom Line: Based on the science, beta-alanine does and can have numerous performance benefits that can positively impact a wide variety of sports including wrestling, soccer, field hockey, ice hockey, cycling, basketball, boxing, mixed-martial arts, and even specific events for swimming and track and field. HMB (b-Hydroxy-b-methylbutyrate) is a metabolite from the amino acid leucine and is often associated with anti-catabolic activity.
Many have speculated the possibility that, considering HMB’s anti-catabolic activity, HMB can lead to gains in lean body mass. The majority of the studies investigating exercise performance, anti-catabolic potential, body composition, and lean body mass changes have used three to six grams per day of ingestion.
Many of these are supported by prevailing scientific literature and thus improve exercise and sports performance.
There are numerous individuals, however, (even those in the health care industry) who still believe in the misconceptions surrounding creatine. In an average adult (weighing 154 pounds), the total amount of existing creatine is 120 grams, most of which (95%) is comprised in skeletal muscle.
Taking into account current scientific literature and research studies, however, these forms of creatine appear to offer no additional benefit compared to traditional creatine monohydrate in terms of increasing strength or improving performance.
Such improvements include greater cycling power and total work completed for the bench press and jump squat (Buford 2007, Tarnolpolsky 2000, Preen 2001, Volek 1997).
Since it’s recently been introduced, the majority of studies have occurred within the last five years (Hill 2007, Hoffman, 2006, Hoffman 2008, Zoeller 2007, Stout 2006, 2007, 2008). HMB helps to inhibit protein breakdown, which is often observed as a natural physiologic process after high intensity training (Wilborn 2011).


Many of these stimulants and supplements “arouse” the central system, specifically the sympathetic system. We have all encountered those who have asked if creatine is “bad,” and many of these people continue to have the same feelings about how too much protein will “harm” your kidneys and cause kidney damage.
The normal loading phase for creatine consists of ingesting 20 grams of creatine in four equal doses each day (for five days), followed by a maintenance dose of two to five grams a day for several weeks to several months. More recent reports even show more long-term improvements when combining creatine supplementation with training.
The main rationale to supplementing with beta-alanine is to increase intramuscular concentrations of carnosine. This is in order to try and prevent the only known side-effect of beta-alanine supplementation—the symptom of paresthesia. Beta-alanine supplementation began three weeks before pre-season football training camp, and it continued for an additional nine days during training camp. Due to HMB’s potential anti-catabolic activities, it has the ability to preserve or minimize the loss of muscle tissue. Taking these findings of HMB into account, it appears that HMB may be beneficial (in terms of increasing lean body mass and strength) for untrained individuals or those starting a new resistance training program. This specific approach to dosing results in an increased saturation of intramuscular creatine.
Such improvements include increased muscle creatine and PCr concentrations and increased lean body mass, strength, sprint performance, power, rate of force development, and muscle diameter (Volek, 1999, Buforrd 2007, Kreider 1998). Specifically, it has been shown that 28 days of beta-alanine supplementation at a dosage of 4 to 6.4 grams per day increases intramuscular carnosine levels by approximately 60% (Hill 2007). Anaerobic performance measures included a 60-second Wingate test and three line drills (200-yard shuttle runs with a two-minute rest between sprints) assessed on Day One of training camp. Yet, it does not appear to be useful for athletes who regularly engage in resistance training, or even for those who are highly trained. The primary mechanism to increase muscle mass is due to an enhanced ability to perform high-intensity exercise from increased PCr availability and greater ATP synthesis. Compared to creatine, where muscles can maximize storage capacity in seven days, the upper limit to carnosine is currently not known. Available reports indicate that symptoms of paresthesis are produced with both a high- and short-term single dose and dissipate within approximately one hour after ingestion (Harris 2006, Artioli 2010). Training logs (documenting resistance training volumes) and questionnaires on subjective feelings of soreness, fatigue, and practice intensity were also assessed. In case you may not know, especially for you strength and power athletes, creatine is recognized as the gold standard in the supplement industry, and it is frequently compared as such to other sports supplements.


This results in maximizing and creating a greater training stimulus and promoting greater muscular hypertrophy. Compared to creatine, however, beta-alanine does not seem to improve maximal strength (Hoffman 2006, Artoli 2010, Kendrick 2008, Hoffman 2008).
At the end of the 30-day investigative period, there was an observed lower fatigue rate in those subjects ingesting beta-alanine during the Wingate anaerobic power test.
Other studies that used similar training programs and doses of HMB (three grams per day) have demonstrated that HMB ingestion increases lean body mass (Jowko 2001,Gallagher 2000). According to the ISSN position stand (2007), creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes for increasing high-intensity exercise performance and lean body mass during training. Further, studies have reported that creatine supplementation improved performances in strength-power athletes in football (Wilder 2002), ice hockey (Jones 1999), and squash (Romer 2001). Still, although aerobic power is not improved, there is some data supporting that anaerobic threshold is improved with beta-alanine supplementation (Stout 2008, Zoeller 2007).
Greater training volumes were also reported in the bench press exercise and for all resistance training sessions in the beta-alanine group.
Yet, despite these inconclusive studies, HMB supplementation has consistently shown to enhance strength in previously untrained people when combined with a resistance training program (Jowko 2001, Panton 2000, Nissen (1996).
Today, several hundred peer-reviewed research studies exist that have examined the effectiveness of creatine supplementation. Therefore, considering the large quantity of scientific evidence and positive performance markers associated with creatine, there’s no question that it is the most effective sport supplement available today for strength-power athletes. In one study, which featured highly-trained individuals, HMB supplementation was shown to enhance strength when combined with a resistance training program (Thompson 2009).
According to Kreider, (2003), of those studies nearly 70% have reported a significant improvement in exercise performance. While, it is safe to say that the remaining 30% of those studies did not show any benefit, research reports that this is likely due to the lack of an increase in skeletal muscle creatine content (Greenhaff 1994, Buford 2007).
Based on this study, it seems that 30 days of beta-alanine ingestion did not significantly improve anaerobic performance, but it did have a greater effect on training volumes and lower feelings of fatigue.



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