Tag: Creatine

Dylan and Jacob best workout supplements

Best workout supplements to take

Posted dgreenisfitPosted in Supplementation

The six best workout supplements you should consider adding to your workout routine.

Creatinine

Creatine is one of the best studied supplements. It helps increase energy to our cells. It is known to increase lean mass and strength when supplemented even over a 3 week period. Creatine is also incredibly cheap.

Thinking of getting started on creatine?

 

Science Behind Creatine:
Effect of creatine supplementation and drop-set resistance training in untrained aging adults

Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis

Effects of creatine supplementation on body composition, strength, and sprint performance

Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses

Effects of oral creatine supplementation on muscular strength and body composition

Amino Acids

Amino acids are one of the best workout supplements. Amino acids help you retain lean muscle mass even when you are dieting to lose weight. When studied those who supplemented had lower enzymes associated with muscle breakdown in their blood. Study participants have had decreased muscle soreness, faster recovery, and retained muscle function. Long distance runners have been shown to have better immune function when supplemented with amino acids.

Thinking of getting started on amino acids?

 

Science Behind Amino Acids:
Protein metabolism and physical training: any need for amino acid supplementation?

Effects of resistance training and protein plus amino acid supplementation on muscle anabolism, mass, and strength

Branched-chain amino acid supplementation and the immune response of long-distance athletes

Caffeine

Caffeine is found in coffee, tea and various over the counter workout supplements. Caffeine has been shown to help with fatigue, mood, and alertness. It also has been shown in studies to increase the max number of reps on various exercises and also one rep max.

Thinking of getting started on caffeine?

 

Science Behind Caffeine:
Effects of Acute caffeine ingestion on resistance training performance and perceptual responses during repeated sets to failure

THE ACUTE EFFECTS OF A CAFFEINE-CONTAINING SUPPLEMENT ON STRENGTH,MUSCULAR ENDURANCE, AND ANAEROBIC CAPABILITIES.

The Effect of Ephedra and Caffeine on Maximal Strength and Power in Resistance-Trained Athletes

Effects of Caffeine on Repetitions to Failure and Ratings of Perceived Exertion During Resistance Training

Effects of Caffeine and Aspirin on Light Resistance Training Performance, Perceived Exertion, and Pain Perception

Effect of caffeine on sport-specific endurance performance: a systematic review.

Conjugated Linoleic Acid (CLA)

Studies have shown a decrease in fat, studies in humans have shown a greater decrease in body fat in those who took CLA vs those who took placebo. The estimate could be as much as a 6lb fat loss over a 2 year period. CLA tends to help the most in the first 6 months of use when taking 3.2g daily.

Thinking about getting started on CLA?

 

Science Behind CLA
Conjugated Linoleic Acid (CLA), Body Fat, and Apoptosis

Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans

Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans

Conjugated Linoleic Acid Reduces Body Fat Mass in Overweight and Obese Humans

Conjugated Linoleic Acid Reduces Body Fat in Healthy Exercising Humans

Fish Oil

Contain omega 3 fatty acids and has been show to possibly help reduce blood pressure and decrease inflammation. Some studies have shown a decrease in musle sorness in those that supplement fish oil. Males should aim for 1.6g per day and women should aim for 1.1g per day.

Thinking about getting started on fish oil?

 

Science Behind Fish Oil:
The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to eccentric strength exercise

National Institute of Health: Omega-3 Fatty Acids

Beta Alanine

Studies have shown increase in physical working capacity at neuromuscular fatigue by increasing carnosine levels in the muscle. The Carnosine levels increase by over 80% when supplemented for 10 weeks. 4-6 grams of beta alanine per day is a good goal for supplementation.

Thinking about getting started on beta alanine?

 

Science Behind Beta Alanine:
EFFECTS OF TWENTY-EIGHT DAYS OF BETA-ALANINE AND CREATINE MONOHYDRATE SUPPLEMENTATION ON THE PHYSICAL WORKING CAPACITY AT NEUROMUSCULAR FATIGUE THRESHOLD.

The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55–92 Years): a double-blind randomized study

Effect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: Pre/post 2 treatment experimental design

The effects of beta-alanine supplementation and high-intensity interval training on neuromuscular fatigue and muscle function

Effects of Beta-Alanine on Muscle Carnosine and Exercise Performance:A Review of the Current Literature

 

 

Creatine monohydrate with ironsnack shark

Should you take creatine? Monohydrate vs Hcl

Posted DylanPosted in Supplementation

Should you take creatine? Creatine monohydrate vs creatine HCl.

Supplements in the gym… are they necessary and do they work? Well the bottom line is if you have good nutrition and you work hard in the gym you will see improvements. However, proper supplementation can sometimes help. Today we are going to discuss one of the most popular workout supplements. Creatine is a substance that supplies energy to cells, particularly muscle cells. Energy from creatine helps with short explosive movements that require quick energy. Its effects have been studied over many years. A 2003 meta-analysis (a bunch of studies combined together from 1967-2001) found creatine to be one of only two supplements out the 250 that were investigated to show increase lean mass (muscle) and increase strength gains over a 3 week period of supplementation. Just this year a study by Zello out of Canada found that creatine supplementation resulted in increased muscle mass in males and females who hadn’t previously trained in the gym. The muscle benefits were observed more strongly in men than women. Similar results were found in a 2000 study where increase in lean muscle was found when combining bicep exercises with creatine supplementation. Findings for improvement in leg strength were also found in a study by Lanhers, Pereira, Naughton et al. in 2015. There are many types of creatine two common types you can purchase are HCl and monohydrate. HCl tends to dissolve more easily and to have better absorption in the body. In a study of 40 weightlifters in 2015 both types of creatine at a dose of 5 grams per day increased performance but only HCl effected the individuals body composition (make up of fat, muscle and overall body weight). The good news is creatine is also one of the most affordable supplements so if you are working hard in the gym and eating right it’s worth considering as an addition to your routine.

http://www.sciencedirect.com/science/article/pii/S053155651630256X

http://search.proquest.com/openview/fe7b4d28c97892d1ff60fd488bc235b4/1?pq-origsite=gscholar&cbl=716360

http://jap.physiology.org/content/94/2/651.short

https://www.researchgate.net/profile/Richard_Kreider/publication/13754611_Effects_of_creatine_supplementation_on_body_composition_strength_and_sprint_performance/links/02bfe513e2c04271e6000000.pdf

http://link.springer.com/article/10.1007/s40279-015-0337-4

http://general.utpb.edu/fac/eldridge_j/kine6362/ancillaryfiles/becque_creatine.pdf