NSCA-Online Supplement List

Supplements

Contributors

Jose Antonio, Bill Campbell, David Fukuda, Jay R. Hoffman, Abbie Smith, Jeffrey Stout, Lem Taylor, and Colin Wilborn

Acai
Arginine
Beta-Alanine
Betaine
Caffeine
Coenzyme Q10 (CO-Q10) Coleus Forskohlii
Cordyceps
Creatine
Ecdysterone
Ephedrine
Epigallocatechin Gallate
GAKIC/KIC
Glycerol
Ginseng
Myostatin Inhibitors
Rhodiola
Sodium Bicarbonate
Synephrine
Taurine
Whey Protein
Yohimbine
Zinc Mangesium Aspartate (ZMA)

Acai

What is it?

Acai is a fruit from the acai palm found in the Amazon River basin and is commonly consumed as pulp or juice.

What does it do?

Acai contains polyphenols that may increase antioxidant capacity and decrease inflammation (1). a. Is it anaerobic/aerobic specific? No. b. Anabolic/Anti-catabolic? Anti-catabolic.

Research

Acai supplementation has been shown to increase antioxidant capacity, but limited research has shown direct improvements in exercise performance (2). A recent study showed similar effects on oxidative stress between acai pulp and applesauce (3). Further research is needed to distinguish any positive effects attributable to acai as compared to other antioxidant-containing fruits and vegetables.

Side effects

There are no known Side effects.

Recommendations

Acai may provide antioxidant benefits similar to other fruits and vegetables and may be included in the diet as such.

References

1. Jensen, G.S., Wu, X., Patterson, K.M., et al. (2008) In vitro and in vivo antioxidant and anti-inflammatory capacities of an antioxidant-rich fruit and berry juice blend. Results of a pilot and randomized, double-blinded, placebo-controlled, crossover study. Journal of Agricultural and Food Chemistry, 56(18): 8,326-8,333.
2. Marcason, W. (2009) What is the acai berry and are there health benefits? Journal of the American Dietetic Association, 109(11): 1,968-1,968.
3. Mertens-Talcott, S.U., Rios, J., Jilma-Stohlawetz, P., et al. (2008) Pharmacokinetics of anthocyanins and antioxidant effects after the consumption of anthocyanin-rich acai juice and pulp (euterpe oleracea mart.) in human healthy volunteers. Journal of Agricultural and Food Chemistry, 56(17): 7,796-7,802.

Arginine

What is it?

Arginine is a supplement that is said to increase nitric oxide levels in the body. Nitric oxide is a gas that can be produced in the body and acts as a signaling molecule to facilitate the dilation of blood vessels and decreases vascular resistance (1, 2, 3). Nitric oxide supplements are marketed to athletes (particularly strength athletes and bodybuilders) and claim to optimize the delivery of oxygen and nutrients to the muscles.

What does it do?

By delivering oxygen and nutrients (such as carbohydrates and amino acids) to active muscles, it is implied that elevations in nitric oxide will increase the body's ability to exercise at a greater intensity. Theoretically, this would improve endurance performance and resistance exercise performance. It is important to note that nitric oxide supplements do not actually contain nitric oxide (remember that nitric oxide is actually a gas), but rather contain nutritional compounds that have been shown to increase nitric oxide levels in the body. Currently, two nutritional compounds have been shown to increase nitric oxide levels in the body: arginine and glycine propionyl-L-carnitine hydrochloride.

Arginine is classified as a conditionally essential amino acid (4). Arginine has gained popularity in athletic populations due to its role as a precursor to the cell-signaling molecule nitric oxide (5). Nitric oxide is synthesized from arginine under the enzymatic control of nitric oxide synthase. Most studies investigating the effects of arginine on nitric oxide utilized intravenous injection and not oral intake. As Bloomer has stated in a review of nitric oxide supplements, citrulline, the precursor to arginine, has been shown to be more effective than arginine in increasing plasma arginine concentrations and associated nitric oxide-dependent signaling (6, 7).

Glycine propionyl-L-carnitine hydrochloride (GPLC) is a molecular-bonded form of propionyl-L-carnitine and the amino acid glycine. Oral GPLC ingestion (at a dose of 4.5 and 6 grams per day) has been shown to increase blood levels of NOx, a surrogate marker of nitric oxide (8, 9). The doses that have been shown to increase markers of nitric oxide production have been 3 grams and 4.5 grams (8, 9).

Research

There have been few studies investigating the effects of an arginine-containing nitric oxide supplement on exercise performance. In one such study, subjects were given six grams of arginine per day and followed a periodized resistance training program for eight weeks (10). At the end of the study, the supplement did not improve body composition or aerobic endurance performance. However, there was an increase in Wingate peak power and upper-body strength. It should be pointed out that there was a large variability associated with the increase in upper-body strength.

In another study, resistance trained males ingested 4.5 grams of GPLC or a placebo 90 minutes prior to performing five 10-second Wingate cycle sprints separated by 1-minute active recovery periods (11). The subjects performed significantly better on the third, fourth, and fifth sets of the Wingate cycle sprint after ingesting the GPLC as compared to the placebo. The authors concluded that short-term oral supplementation of GPLC can enhance peak power production in resistance trained males (11).

Side effects

Oral supplementations of arginine, of doses up to 15 grams daily, are generally well tolerated (4). The most common Side effects are nausea, abdominal cramps and diarrhea. These Side effects are more likely to occur when arginine is consumed in higher amounts (15 – 30 grams per day) (4). In relation to GPLC, there are no known Side effects.

Recommendations

The two studies discussed above are the only studies that investigated nitric oxide boosting supplements and exercise performance in trained populations. Because of the lack of research on these supplements in relation to exercise performance, Recommendations for use would be premature and cannot be justified. However, if arginine is to be ingested, it appears that 6 grams per day is the appropriate dose. Also, if GPLC is to be ingested, it appears that 4.5 grams ingested about 90 minutes prior to high-intensity exercise is the appropriate dose.

References

Beta-Alanine

What is it?

β-alanine is a non-essential amino acid that is common in many foods such as chicken. By itself, the ergogenic properties of β-alanine are limited. However, when it enters the muscle cell it combines with histidine to form carnosine. Since the body produces plenty of histidine, β-alanine is the rate limiting substrate to carnosine synthesis (2). Carnosine is estimated to contribute up to 40% of skeletal muscle buffering capacity of the acid produced during intense anaerobic exercise, thus attenuating a drop in pH (3, 4).

What does it do?

As discussed, β-alanine will convert to carnosine in skeletal muscle. Carnosine is a muscle buffer that will assist in tolerating a high amount of lactic acid in the muscle, thereby delaying fatigue. Lactic acid concentrations reflect the intensity of anaerobic (without the use of oxygen) exercise, and its accumulation within muscle will generally signal the beginning of fatigue. The conversion of β-alanine to carnosine will enhance the quality of a workout by buffering the accumulation of lactic acid and help you maintain exercise intensity. It will take approximately two weeks of supplementation (4 - 6g per day) to elevate muscle carnosine concentrations. Muscle carnosine concentrations will continue to increase as you continue using this supplement and will reach peak levels after about four weeks of use. This supplement is not expected to improve acute athletic performance, rather significant performance improvements will begin to be seen within two weeks of supplementation and often many athletes will not see results until four weeks of supplementation have elapsed (7, 8).

Research

Investigations on the ergogenic benefit of β-alanine supplementation have consistently reported positive results in both recreational and competitive athletes (1, 4, 6, 7, 8, 11, 12, 13). Hoffman et al. examined the effect of two weeks of supplementation (4.5 g/day-1) prior to the onset of training camp in college football players (7). The performance testing which occurred following two weeks of supplementation revealed no ergogenic effect in sprint times or fatigue rates during performance of repeated line drills (an approximate 30 - 35sec shuttle run performed three times with 2-minute rest periods between each sprint). In addition, no significant differences were observed in peak power, mean power and total work in a 60-second Wingate anaerobic power test. However, a trend (p = 0.07) toward a reduced rate of fatigue was found in the football players consuming the supplement versus the placebo. As supplementation continued through training camp (a total of four weeks of supplementation), examination of the resistance training logs (performed during training camp) indicated a trend (p = 0.09) toward a higher (9.2 %) volume of training was seen (both bench press and squat combined) for the athletes supplementing with β-alanine compared to the placebo. In addition, subjective feelings of fatigue during camp were significantly lower in athletes using the supplement compared to the placebo.

A trend toward an improved fatigue rate in a 60-second maximal intensity bout of exercise provides support that β-alanine supplementation has an improved buffering capacity during prolonged bouts high-intensity exercise. Interestingly, Derave et al. reported that four weeks of β-alanine supplementation in 400m sprinters could delay fatigue in repeated isokinetic bouts (5 sets) of exercise, but not improve 400m race time (1). It appears that prolonged high-intensity exercise bouts (~60 seconds) benefit the most from improved buffering capacities brought about by increases in muscle carnosine concentrations. However, high-intensity exercise performed immediately following a prolonged bout of endurance exercise may also benefit from β-alanine supplementation. A recent study demonstrated that trained cyclists supplementing for eight weeks could improve their 30-second sprint performance following a 110-minute time trial (13).

Four weeks of β-alanine ingestion (4.8g per day) in experienced, resistance-trained athletes has been shown to increase the total number of repetitions performed in the squat exercise per workout (9.0 ± 4.1 and 0.3 ± 7.8, in the supplement and placebo groups, respectively) (8). In addition, a significant difference between the groups was also seen in Δ mean power. The greater volume of training did not correspond to any significant improvement in Δ squat strength (post - pre strength levels) following four weeks of supplementation between subjects supplementing with β-alanine (5.9 ± 4.3kg) versus the placebo (3.9 ± 4.1kg). The lack of significant strength improvement is consistent with other studies that have failed to show significant improvements in strength following β-alanine supplement durations lasting between 4 - 10 weeks (9, 10).

Side effects

The only known side effect associated with β-alanine supplementation is paresthesia (a sensation of numbing or tingling in the skin). It appears when high doses of β-alanine are ingested and generally disappears within one hour following ingestion (3). Interestingly, when β-alanine is mixed with a carbohydrate and electrolyte drink the appearance of this side effect appears negligible (6).

Recommendations

An improved intra-muscular buffering system would have a great effect on fatiguing type exercises by extending the duration of the exercises. β-alanine supplementation does not appear to have a direct effect on strength development. Thus, it is not surprising that in relatively short duration training protocols no significant improvements in strength are seen in trained individuals. In contrast, the window of strength improvements for untrained individuals is so large during the onset of a resistance training program that supplements are generally not recommended for novice resistance trained populations (5). The ability of β-alanine supplementation to enhance strength performance will likely be more effective during prolonged durations of training. Improvements in muscle buffering capacity appear to improve the quality of the resistance training workout by increasing the number of repetitions performed at a given intensity of training. A greater training volume potentially provides a greater stimulus for muscle adaptation, but likely following a longer duration of training. To benefit from β-alanine supplementation, dosing should be between 4 - 6g per day ingested for 2 - 4 weeks. This will cause significant elevations in muscle carnosine concentrations.

References

1. Derave, W., Ozdemir, M.S., Harris, R.C., Pottier, A., Reyngoudt, H., Koppo, K., Wise, J.A., & Achten, E. (2007) Beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters. Journal of Applied Physiology, 103, 1,736-1,743.
2. Dunnett, M., & Harris, R.C. (1999) Influence of oral beta-alanine and L-histidine supplementation on the carnosine content of the gluteus medius. Equine Veterinary Journal, 30(Suppl): 499-504.
3. Harris, R.C., Tallon, M.J., Dunnett, M., Boobis, L.H., Coakley, J., Kim, H.J., Fallowfield, J.L.,Hill, C.A., Sale, C.,& Wise, J.A. (2006) The absorption of orally supplied β-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids. 30:279-289.
4. Hill, C.A., Harris,R.C., Kim, H.J., Harris, B.D., Sale, C., Boobis, L.H., Kim, C.K., & Wise, J.A. (2007) Influence of β-alanine supplementation on skeletal muscle canosine concentrations and high intensity cycling capacity. Amino Acids 32: 225-233.
5. Hoffman, J.R. (2002) Physiological Aspects of Sport Training and Performance. Champaign, IL: Human Kinetics. 15-26.
6. Hoffman, J.R., Ratamess,N.A., Kang, J., Mangine, G., Faigenbaum, A.D., & Stout, J.R. (2006) Effect of Creatine and ß-Alanine Supplementation on Performance and Endocrine Responses in Strength/Power Athletes. International Journal of Sport Nutrition and Exercise Metabolism, 16: 430-446.
7. Hoffman, J.R., Ratamess, N.A.,, Faigenbaum, A.D., Ross, R., Kang, J., & Stout, J.R. (2008) Short duration β-Alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr. Res., 28: 31-35.
8. Hoffman, J.R., Ratamess, N.A., Ross, R., Kang, J., Magrelli, J., Neese, K., Faigenbaum, A.D., & Wise, J.A. (2008) β-Alanine and the Hormonal Response to Exercise. Int. J. Sports Med., 29: 952-958.
9. Kendrick, I.P., Harris, R.C., Kim, H.J., Kim, C.K., Dang, V.H., Lam, T.Q., Bui, T.T., Smith, M., & Wise, J.A. (2008) The effects of 10 weeks of resistance training combined with beta-alanine supplementation on whole body strength, force production, muscular endurance and body composition. Amino Acids, 34: 547-554.
10. Kendrick, I.P., Kim, H.J., Harris, R.C., Kim, C.K., Dang, V.H., Lam, T.Q., Bui, T.T., and Wise, J.A. (2009) The effect of 4 weeks beta-alanine supplementation and isokinetic training on carnosine concentrations in type I and II human skeletal muscle fibers. European Journal of Applied Physiology, 106: 131-138.
11. Stout, J.R., Cramer, J.T., O'Kroy, J., Mielke, M., Zoeller, R., & Torok, D. (2006) Effects of β-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. Journal of Strength and Conditioning Research, 20: 928-931.
12. Stout, J.R., Cramer, J.T., Zoeller, R.F., Torok, D., Costa, P., Hoffman, J.R., Harris R.C., & O'Kroy, J. (2007) Effects of β-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids, 32: 381-386.
13. Van Thienen, R., Van Proeyen, K., Vanden Eynde, B., Puype, J., Lefere, T., & Hespel, P. (2009) Beta-alanine, improves sprint performance in endurance cycling. Medicine and Science in Sports and Exercise, 41: 898-903.

Betaine

What is it?

Betaine is a trimethyl derivative of the amino acid glycine. It is a significant component of many foods including wheat, spinach, beets, and shellfish (12). It is estimated that the daily intake of betaine in the human diet ranges from an average of 1g/d-1 to a high of 2.5g/d-1 in those individuals that have a diet high in whole wheat and shellfish (1). In addition, betaine can also be synthesized in the body through the oxidation of choline-containing compounds (1).

What does it do?

Some of the physiological functions attributed to betaine include acting as an osmoprotectant (5). That is, it protects the cells against dehydration by acting as an osmolyte thereby increasing the water retention of cells. Other studies have indicated that betaine supplementation may lower plasma homocysteine concentrations and reduce inflammation, providing a potential reduction in cardiovascular disease risk (3, 9, 10). In addition, betaine has been suggested to also act as a methyl donor by providing a methyl group to guanidinoacetate via methionine that can synthesize creatine in skeletal muscle (4).

Animal studies have reported that betaine supplementation can increase muscle creatine concentrations (11). However, no studies are known that have examined changes in muscle creatine concentrations in humans supplementing with betaine. The donation of methyl groups from betaine is thought to occur via a series of enzymatic reactions in the mitochondria of liver and kidney cells (2). Betaine donates a methyl group to homocysteine to form methionine. Methionine is converted to S-adenosylmethionine (SAM) which acts as a methyl donor contributing to the synthesis of creatine, as well as number of other proteins (1). Dietary betaine has been shown to increase serum methionine, transmethylation rate and methionine oxidation in healthy men, and animals injected with betaine have shown a dose response increase in red blood cell SAM (11, 12). However, the relationship of betaine ingestion and muscle creatine synthesis in humans has not been established.

Research

Armstrong et al. examined the effect of acute betaine ingestion following a dehydration protocol and prolonged treadmill running (75 minutes at 65% of VO2 max) in the heat. Following the treadmill running, subjects were required to perform a sprint to exhaustion. The investigators were unable to report any ergogenic benefit in regards to time to exhaustion in the sprint test. In addition, the investigators also reported a greater loss in plasma volume in subjects consuming fluids with betaine than subjects consuming fluids that did not contain betaine. In an examination on the efficacy of betaine supplementation on strength and power performance Maresh et al examined 14 days of betaine ingestion in recreationally-trained men (8). They found no significant changes in repetitions performed in the squat or bench press exercise, but they did find significant improvements in bench press throw power, isometric bench press force, vertical jump power and isometric squat force. A recent study has suggested that two weeks of betaine ingestion can significantly improve muscle endurance in a lower body workout by increasing the number of repetitions performed in the squat exercise, as well as improve the quality of the workout by improving the number of repetitions performed at 90% of the subject's maximal mean and peak power outputs (6). These improvements were demonstrated to occur within one week of supplementation. This effect was not seen in the upper body measure or in other measures of anaerobic power (Wingate test, vertical jump test or bench press throw).

Previous research has suggested that betaine supplementation may enhance mood in a clinical population suffering from motor neuron disease (7). However, a recent study was unable to provide any support for improved mood or reduction in soreness ratings from two weeks of betaine ingestion. Additional research needs to be conducted to further explore the potential benefits of betaine on mood.

Side effects

Clinical studies have not reported any adverse effects associated with betaine supplementation. Human and animal studies have reported no toxicity or carcinogenicity effects in 52 and 104-week trials, respectively.

Recommendations

Research examining the efficacy of betaine supplementation is limited. Published studies have indicated that there is some ergogenicity to two weeks of betaine supplementation in active, college males. However, additional research is warranted to determine the rate of muscle creatine synthesis from betaine supplementation, and to compare muscle creatine synthesis kinetics from creatine supplementation versus betaine supplementation. There does not appear to be any compelling reason to use betaine in lieu of a known safe and effective supplement such as creatine.

References

1. Craig, S.A.S. (2004) Betaine in human nutrition. Am. J. Clin. Nutr., 80: 539-549.
2. Delgado-Reyes, C.V., Wallig, M.A., & Garrow, T.A. (2001) Immunohistochemical detection of betaine-homocysteine S-methyltransferase in human, pig, and rat liver and kidney. Arch. Biochem. Biophys., 393: 184-186.
3. Detopoulou, P., Panagiotakos, D.B., Antonopoulou, S., Pitsavos, C., & Stefanadis, C. (2008) Dietary choline and betaine intakes in relation to concentrations of inflammatory markers in healthy adults: the ATTICA study. Am. J. Clin. Nutr., 87: 424-430.
4. Du Vigneaud, V., Simonds, S., Chandler, J.P.,& Cohn, M. (1946) A further investigation of the role of betaine in transmethylation reactions in vivo. J. Biol. Chem., 165: 639-648.
5. Eklund, M., Bauer, E., Wamatu, J., & Mosenthin, R. (2005) Potential nutritional and physiological functions of betaine in livestock. Nutr. Res. Rev., 18: 31-48.
6. Hoffman, J.R., Ratamess, N.A., Kang, J., Rashti, S.L., & Faigenbaum, A.D. (2009) Effect of Betaine Supplementation on Power Performance and Fatigue. Journal of the International Society of Sports Nutrition. 6: 7.
7. Liversedge, L.A. (1956) Glycocyamine and betaine in motor-neuron disease. Lancet 2: 1,136-1,138.
8. Maresh, C.M., Farrell, M.J., Kraemer, W.J., Yamamoto, L.M., Lee, E.C., Armstrong, L.E., Hatfield, D.L., Sokmen, B., Diaz, J.C., Speiring, B.A., Anderson, J.A.,& Volek, J.S. (2008) The effects of betaine supplementation on strength and power performance. Med. Sci. Sports Exerc., 39: S101. (abs)
9. Olthof, M.R., Van Vliet, T., Boelsma, E., & Verhoef, P. (2003) Low dose betaine supplementation leads to immediate and long term lowering of plasma homocysteine in healthy men and women. J. Nutr., 133: 4,135-4,138.
10. Olthof, M.R., & Verhoef, P. (2005) Effects of betaine intake on plasma homocysteine concentrations and consequences for health. Current Drug Metab., 6: 15-22.
11. Zahn, A., Li, J.X., Xu, Z.R.,& Zhao, R.Q. (2006) Effects of methionine and betaine supplementation on growth performance, carcase composition and metabolism of lipids in male broilers. Br. Poult. Sci., 47: 576-580.
12. Zeisel, S.H., Mar, M.H., Howe, J.C., & Holden, J.M. (2003) Concentrations of choline-containing compounds and betaine in common foods. J. Nutr., 133: 1,302-1,307.

Caffeine

What is it?

Caffeine is the most commonly consumed drug in the world. Caffeine is commonly consumed as a capsule/tablet, powder, as well as in coffee, tea, and colas. In relation to exercise performance, it has been demonstrated that caffeine in capsule form is preferable to ingesting caffeine contained in beverage sources such as coffee (1, 2).

What does it do?

Caffeine may affect stimulatory receptors in the central nervous system, as well as metabolic receptors in peripheral tissues (such as skeletal muscles) and it may have the ability to influence psychological states and alter pain perception (3, 4). Researchers and physiologists have not come to a general consensus on specifically how caffeine improves sports and exercise performance.

Research

A multitude of scientific studies have investigated the effects of caffeine on exercise performance. The majority of these investigations have focused on aerobic exercise performance such as running and cycling (5, 6, 7, 8, 9). In a systematic review which included only time trial studies (the preferred type of study design when assessing endurance exercise performance), researchers from the University of Connecticut reported that the mean improvement in performance with caffeine ingestion was approximately 3 to 4% (10). These researchers concluded caffeine ingestion can be an effective ergogenic aid for endurance athletes when taken before and/or during exercise in moderate quantities (3-6mg/kg of body mass) (10).

When compared to endurance exercise performance, comparatively less research has been conducted on the ergogenic potential of caffeine on anaerobic performance and sport-specific methodologies (i.e., hockey, rugby, soccer) (11, 12, 13, 14, 15, 16). While some studies have reported that caffeine ingestion is not ergogenic in untrained subjects, recent studies incorporating trained subjects and paradigms specific to intermittent sports activity support the notion that caffeine is ergogenic (17). Caffeine seems highly ergogenic for speed endurance exercise ranging in duration from 60 to 180 seconds (17). Also, studies employing sport-specific methodologies (i.e., hockey, rugby, soccer) with shorter duration (i.e., 4 - 6 seconds) show caffeine to be ergogenic during high-intensity intermittent exercise (17). In these anaerobic and team sport investigations, a dose of 3 to 6mg/kg was commonly utilized.

There have also been relatively few studies investigating the effects of caffeine on resistance exercise performance (typically assessed through maximum muscular strength and muscular endurance) (17, 18). From the available literature, it appears as if caffeine does not improve maximal strength (19, 20). Similarly, the majority of studies do not support an ergogenic effect with caffeine on muscle endurance (typically assessed using repetitions to failure) (17, 19, 20, 21, 22).

Side effects

Side effects associated with large amounts of caffeine use include nervousness, irritability, anxiety, tremulousness, insomnia, headaches, and heart palpitations (23). As one of the most-researched substances in the food supply, caffeine has a long history of safe use and overwhelming scientific evidence maintains that when consumed in moderation, caffeine has no adverse health effects (24, 25). A research review regarding caffeine consumption concluded that among the healthy adult population a moderate daily caffeine intake of ≤ 400mg (equivalent to 6.5mg/kg of body weight per day for a 70kg person) was not associated with any adverse effects (24, 26). Also, the U.S. Food and Drug Administration lists caffeine as a "multiple purpose, generally recognized as safe food substance" (27).

Recommendations

Caffeine is effective for enhancing sport performance in athletes when consumed in low-to-moderate dosages (~3 - 6mg/kg). For a 120 pound female athlete, this is equivalent to a dose of approximately 250mg of caffeine. For a 200 pound male athlete, this is equivalent to a dose of approximately 400mg of caffeine. While endurance and anaerobic sports performance are positively affected by caffeine ingestion, muscle strength and endurance do not seem to improve with acute caffeine ingestion. The majority of research has utilized a protocol where caffeine is ingested 60 minutes prior to performance to ensure optimal absorption; however, it has also been shown that caffeine can enhance performance when consumed 15 - 30min prior to exercise (1).

References

1. Goldstein, E.R., Ziegenfuss, T., Kalman, D., Kreider, R., Campbell, B., Wilborn, C., Taylor, L., Willoughby, D., Stout, J., Graves, B.S., Wildman, R., Ivy, J.L., Spano, M., Smith, A.E., & Antonio, J. (2010) International society of sports nutrition position stand: caffeine and performance. Journal of the International Society of Sports Nutrition, 7(1):5.
2. Graham, T.E., Hibbert, E., &Sathasivam, P. (1998) Metabolic and exercise endurance effects of coffee and caffeine ingestion. Journal of Applied Physiology, 85: 883-889.
3. Antonio, J. (2004) Caffeine: The forgotten ergogenic aid. Strength and Conditioning Journal, 26(6): 50-51.
4. O'Connor, P.J., Motl, R.W., Broglio, S.P., & Ely, M.R. (2004) Dose-dependent effect of caffeine on reducing leg muscle pain during cycling exercise is unrelated to systolic blood pressure. Pain, 109: 291-298.
5. McNaughton, L.R., Lovell, R.J., Siegler, J.C., Midgley, A.W., Sandstrom, M., &Bentley, D.J. (2008) The effects of caffeine ingestion on time trial cycling performance. Journal of Sports Medicine and Physical Fitness, 48: 320-325.
6. Graham, T. E., & Spriet, L. L. (1995) Metabolic, catecholamine, and exercise performance responses to various doses of caffeine. Journal of Applied Physiology, 78(3): 867-874.
7. Spriet, L.L., MacLean, D.A., Dyck, D.J., Hultman, E., Cederblad, G., & Graham, T.E. (1992) Caffeine ingestion and muscle metabolism during prolonged exercise in humans. American Journal of Physiology, 262: E891-E898.
8. Graham, T.E., & Spriet, L.L. (1991) Performance and metabolic responses to a high caffeine dose during prolonged endurance exercise. Journal of Applied Physiology, 71: 2,292-2,298.
9. Woolf, K., Bidwell, W.K., & Carlson, A.G. (2008) The effect of caffeine as an ergogenic aid in anaerobic exercise. International Journal of Sport Nutrition and Exercise Metabolism, 18(4): 412-429.
10. Ganio, M.S., Klau, J.F., Casa, D.J., Armstrong, L.E., & Maresh, C.M. (2009) Effect of caffeine on sport-specific endurance performance: a systematic review. Journal of Strength and Conditioning Research, 23(1): 315-324.
11. Greer, F., McLean, C., & Graham, T.E. (1998) Caffeine, performance, and metabolism during repeated Wingate exercise tests. Journal of Applied Physiology, 85(4): 1,502-1,508.
12. Simmonds, M.J., Minahan, C.L., & Sabapathy, S. (2010) Caffeine improves supramaximal cycling but not the rate of anaerobic energy release. European Journal of Applied Physiology, 109(2): 287-295.
13. Paton, C.D., Hopkins, W.G., & Vollebreght, L. (2001) Little effect of caffeine ingestion on repeated sprints in team-sport athletes. Medicine and Science in Sports and Exercise, 33: 822-825.
14. Stuart, G.R., Hopkins, W.G., Cook, C., & Cairns, P. (2005) Multiple effects of caffeine on simulated high-intensity team-sport performance. Medicine and Science in Sports and Exercise, 37: 1,998-2,005.
15. Collomp, K., Ahmaidi, S., Chatard, J.C., Audran, M., & Prefaut, C. (1992) Benefits of caffeine ingestion on sprint performance in trained and untrained swimmers. European Journal of Applied Physiology, 1992, 64: 377-380.
16. Schneiker, K.T., Bishop, D., Dawson, B., & Hackett, L.P. (2006) Effects of caffeine on prolonged intermittent-sprint ability in team sport athletes. Medicine and Science in Sports and Exercise, 38: 578-585.
17. Davis, J.K. & Green, J.M. (2009) Caffeine and anaerobic performance: ergogenic value and mechanisms of action. Sports Medicine, 39(10): 813-832.
18. Goldstein, E., Jacobs, P.L., Whitehurst, M., Penhollow, T., & Antonio, J. (2010) Journal of the International Society of Sports Nutrition, 14: 7-18.
19. Williams, A.D., Cribb, P.J., Cooke, M.B., & Hayes, A. (2008) The effect of ephedra and caffeine on maximal strength and power in resistance-trained athletes. Journal of Strength and Conditioning Research, 22(2): 464-470.
20. Astorino, T.A., Rohmann, R.L., & Firth, K. (2008) Effect of caffeine ingestion on one-repetition maximum muscular strength. European Journal of Applied Physiology, 102(2): 127-132.
21. Green, J.M., Wickwire, P.J., McLester, J.R., Gendle, S., Hudson, G., Pritchett, R.C., & Laurent, C.M.(2007) Effects of caffeine on repetitions to failure and ratings of perceived exertion during resistance training. International Journal of Sports Physiology and Performance, 2(3): 250-259.
22. Jacobs, I., Pasternak, H., & Bell, D.G. (2003) Effects of ephedrine, caffeine, and their combination on muscular endurance. Medicine and Science in Sports and Exercise, 35(6): 987-994.
23. Leson, C.L., McGuigan, M.A., & Bryson, S.M. (1988) Caffeine overdose in an adolescent male. Journal of Toxicology - Clinical Toxicology, 26(5-6): 407-415.
24. Heckman, M.A., Weil, J., & Gonzalez de Mejia, E. (2010) Caffeine (1, 3, 7-trimethylxanthine) in foods: a comprehensive review on consumption, functionality, safety, and regulatory matters. Journal of Food Science, 75(3): R77-R87.
25. Clark, N. (1997) Caffeine: a user's guide. Physician and Sports Medicine, 25: 109-110. 26. Nawrot, P., Jordan, S., Eastwood, J., Rotstein, J., Hugenholtz, A., & Feely, M. (2003) Effects of caffeine on human health. Food Additives & Contaminants, 20: 1-30.
27."21 CFR 182.1180." U.S. Code of Federal Regulations. U.S. Office of the Federal Register. http://frwebgate.access.gpo.gov/cgi-bin/multidb.cgi. Retrieved 2010-07-02.

Coenzyme Q10 (CO-Q10)

What is it?

Coenzyme Q10 (CO-Q10) is produced by the body and is a necessary component in energy metabolism.

What does it do?

CO-Q10 is found in fish, some meats, and in grains. As mentioned above, it can also be produced by the body. CO-Q10 is an important constituent in the electron transport chain found in the mitochondria. Essentially, CO-Q10 is necessary for energy currency, producing adenosine triphosphate (ATP), as well as other metabolic functions. In addition, CO-Q10 has been found to be a powerful antioxidant. Antioxidants destroy free radicals that may lead to heart disease, cancer, and stroke. Thus, CO-Q10 has many health implications. In regards to improving exercise performance, it is less defined.

Research

Researchers published a study in 2008 in which they investigated the effects of CO-Q10 on sport performance. These researchers used both trained and untrained subjects who supplemented 14 days with CO-Q10 or placebo to investigate its effects on a graded exercise test, anaerobic capacity, or knee extension endurance (1). In addition, blood and muscle biopsies were collected to assess CO-Q10 concentrations. Plasma CO-Q10 concentration significantly improved after 14 days of supplementation, as well as markers for oxidative stress. However, supplementation did not significantly improve body composition, aerobic endurance, anaerobic performance, or muscular endurance. During earlier studies on cyclists and cross-country skiers results differed with there being no improvement in exercise performance of cyclist and significant changes in the skiers (2,3). A recent 2010 study investigated the effects of an 8-week CO-Q10 supplementation on repeated bouts of the Wingate anaerobic test. Researchers found that CO-Q10 supplementation resulted in sustained mean power (4).

Side effects

No studies reported any Side effects from supplementation.

Recommendations

Some of the earliest studies on CO-Q10 were done almost 30 years ago. It is apparent that CO-Q10 has many health benefits and will continue to be investigated as a nutritional supplement for health. In regards to exercise performance, it is less clear. At this point, studies are mixed on the ergogenic potential of CO-Q10.

References

1. Cooke, M., Iosia, M., Buford, T., Shelmadine, B., Hudson, G., Kerksick, C., Rasmussen, C., Greenwood, M., Leutholtz, B., Willoughby, D., & Kreider, R. (2008) Effects of acute and 14-day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals. Journal of the International Society of Sports Nutrition, 5: 8.
2. Braun, B., Clarkson, P.M., Freedson, P.S., & Kohl, R.L. (1991) Effects of coenzyme Q10 supplementation on exercise performance, VO2max, and lipid peroxidation in trained cyclists. Int J Sport Nutr. 1(4): 353-365.
3. Ylikoski, T., Piirainen, J., Hanninen, O., & Penttinen, J. The effect of coenzyme Q10 on the exercise performance of cross-country skiers. Molecular Aspects of Medicine, 18(1).
4. Gökbel, H., Gül, I., Belviranl, M., & Okudan, N. (2010) The effects of coenzyme Q10 supplementation on performance during repeated bouts of supramaximal exercise in sedentary men. Journal of Strength & Conditioning Research, 24(1).

Coleus Forskohlii

What is it?

Coleus forskohlii (CF) is a botanical that has been used since ancient times in Hindu and Ayurvedic traditional medicine.

What does it do?

It may support the lost of body fat or ameliorate body fat gain. a. Is it anaerobic/aerobic specific? Neither. b. Anabolic/Anti-catabolic? It may be catabolic, with respect to body fat.

Research

There is little data on Coleus forskohlii. Nonetheless, the antiobesity effects of Coleus forskohlii were investigated in ovariectomized (ovx) rats. The administration of Coleus forskohlii extracted reduced body weight, food intake, and fat accumulation in ovx rats. Thus, suggesting that Coleus forskohlii may be useful in the treatment of obesity (1). In a clinical trial in humans, scientists investigated the effects of Coleus forskohlii on body composition and determined the safety and efficacy of supplementation. In a double blind and randomized manner, 23 females supplemented their diet with ForsLean™ (250mg of 10% CF extract, (n = 7) or a placebo [P] (n = 12) two times per day for 12 weeks. CF tended to mitigate gains in body mass with no significant differences in fat mass, fat-free mass, or body fat. Subjects in the CF group tended to report less fatigue (p = 0.07), hunger (p = 0.02), and fullness (p = 0.04). No clinically significant interactions were seen in metabolic markers, blood lipids, muscle and liver enzymes, electrolytes, red cells, white cells, hormones (insulin, TSH, T3, and T4), heart rate, blood pressure, or weekly reports of Side effects. Thus, CF does not appear to promote weight loss but may help mitigate weight gain in overweight females with apparently no clinically significant Side effects (2).

Side effects

None were reported in the study using 250mg of 10% CF extract.

Recommendations

A 250mg dosage may alleviate body weight gain when consumed daily.

References

1. Han, L.K., Morimoto, C., Yu, R.H.,& Okuda, H. (2005) Effects of coleus forskohlii on fat storage in ovariectomized rats. Yakugaku Zasshi, 125: 449-453.
2. Henderson, S., Magu, B., Rasmussen, C., et al. (2005) Effects of coleus forskohlii supplementation on body composition and hematological profiles in mildly overweight women. J Int Soc Sports Nutr, 2: 54-62.

Cordyceps

What is it?

Cordyceps is a fungus that grows as part of a parasitic complex on a caterpillar host (1).

What does it do?

Cordyceps sinensis has shown improvements in VO2max, possibly through changes in respiration, blood flow, and tissue oxygenation (2).

a. Is it anaerobic/aerobic specific? Aerobic. b. Anabolic/Anti-catabolic? Anabolic.

Research

Limited Cordyceps research exists, but improvements in exercise performance have been shown. Three daily grams of Cordyceps has been shown to have no impact on endurance exercise performance (3). However, six weeks of Cordyceps supplementation at 4.5 grams per day in trained athletes yielded an increase in aerobic metabolism (estimated via a decrease in respiratory exchange ratio) and decreased lactate during a submaximal running test (4). Elderly and sedentary research has also highlighted increases in aerobic capacity, work output, and time to exhaustion (5, 6).

Side effects

No known Side effects have been reported.

Recommendations

The recommended dose is 4.5 grams per day of Cordyceps sinensis (commercially available with a minimum of 0.14% adenosine) 30 minutes prior to exercise.

References

1. Zhou, X., Gong, Z., Su, Y., Lin, J., & Tang, K. (2009) Cordyceps fungi: natural products, pharmacological functions and developmental products. J Pharm Pharmacol, 61(3): 279-291.
2. Nagata, A., Tajima, T., & Uchida, M. (2006) Supplemental anti-fatigue effects of cordyceps sinensis (touchukaso) extract powder during three stepwise exercise of human. Jpn J Phys Fitness Sports Med, 55 Suppl: S145-S152.
3. Parcell, A.C., Smith, J.M., Schulthies, S.S., Myrer, J.W.,& Fellingham, G. (2004) Cordyceps Sinensis (CordyMax Cs-4) supplementation does not improve endurance exercise performance. Int J Sport Nutr Exerc Metab, 14(2): 236-242.
4. Nicodemus, J.K., Hagan, R.D., Zue, J.S., & Baker, C. (2001) Supplementation with Cordyceps Cs-4 fermentation product promotes fat metabolism during prolonged exercise. Med Sci Sports Exerc, 33(5): S164.
5. Xiao, Y., Huang, X.Z., Chen, G., Wang, M.B., Zhu, J.S., & Cooper, C.B. (1999) Increased aerobic capacity in healthy elderly humans given a fermentation product of Cordyceps Cs-4. Med Sci Sports Exerc, 31(5): S174.
6. Talbott, S.M., Zhu, J.S., & Rippe, J.M. (2002) CordyMax (TM) Cs-4 enhances endurance in sedentary individuals. Am J Clin Nutr, 75(2): 401s-402s.

Creatine

What is it?

Creatine is an amino acid derivative obtained in the diet primarily from red meat and fish and/or synthesized in the body from the amino acids arginine, glycine, and methionine in the kidneys, liver, and pancreas.

What does it do?

Approximately 95% of creatine is stored in the muscle with approximately two-thirds of creatine stored as phosphocreatine (PCr). Dietary supplementation of creatine monohydrate (e.g., 5 grams taken four times daily for 5-7 days) has been reported to increase muscle creatine and PCr by 10-40% (4). The increased availability of PCr has been reported to increase high-intensity, intermittent exercise such as multiple sets of weight lifting, repeated sprints, and exercise involving sprinting and jogging (e.g., soccer) (2, 3, 4).

Research

Numerous studies have indicated that creatine supplementation increases body mass and/or muscle mass during training typically by 2 - 5 pounds more than controls during 4 - 12 weeks of training (2, 3, 4). The gains in muscle mass over time appear to be a result of an improvement in quality of training leading to greater training adaptations and muscle hypertrophy (5, 6, 7, 8, 9).

The International Society of Sports Nutrition (ISSN) published a position stand on creatine supplementation (3). The ISSN's position is summarized as follows:
1. Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.
2. Creatine monohydrate supplementation is not only safe, but possibly beneficial in regards to preventing injury and/or the management of select medical conditions when taken within recommended guidelines.
3. There is no compelling scientific evidence that the short or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.
4. If proper precautions and supervision are provided, supplementation in young athletes is acceptable and may provide a nutritional alternative to potentially dangerous anabolic drugs.
5. At present, creatine monohydrate is the most extensively studied and clinically effective form of creatine for use in nutritional supplements in terms of muscle uptake and the ability to increase high-intensity exercise capacity.
6. The addition of carbohydrates or carbohydrates and protein to a creatine supplement appears to increase muscular retention of creatine, although the effect on performance measures may not be greater than using creatine monohydrate alone.
7. The quickest method of increasing muscle creatine stores appears to be to consume ~0.3 grams/kg/day of creatine monohydrate for at least three days followed by 3 - 5g/d thereafter to maintain elevated stores. Ingesting smaller amounts of creatine monohydrate (e.g., 2 - 3g/d) will increase muscle creatine stores over a 3 - 4 week period, however, the performance effects of this method of supplementation are less supported.
8. Creatine monohydrate has been reported to have a number of potentially beneficial uses in several clinical populations, and further research is warranted in these areas.

Side effects

Although concerns have been raised about the safety and possible Side effects of creatine supplementation (10, 11), the only clinically significant side effect occasionally reported from creatine monohydrate supplementation has been the potential for weight gain (4, 12). Long-term safety studies have reported no apparent Side effects and/or that creatine monohydrate may lessen the incidence of injury during training (12, 13, 14, 15, 16, 17, 18, 19, 20).

Recommendations

In summary, creatine monohydrate supplementation has proven to be among the most effective nutritional ergogenic aids for power athletes (1, 2, 3). In addition, creatine supplementation may have a number of health and therapeutic benefits in clinical populations that may also be of benefit to athletes (1, 2, 3).

References

1. Kreider, R.B., et al. (2009) Exercise & Sport Nutrition: Principles, Promises, Science & Recommendations. Santa Barbara, CA: Fitness Technologies Press. 560.
2. Kreider, R.B., et al. (2010) ISSN exercise & sport nutrition review: research & Recommendations. J Int Soc Sports Nutr, 7: 7.
3. Buford, T.W., et al. (2007) International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr, 4: 6.
4. Kreider, R.B. (2003) Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem, 244(1-2): 89-94.
5. Volek, J.S., et al.(1999) Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Med Sci Sports Exerc, 31(8): 1,147-1,156.
6. Willoughby, D.S., & Rosene, J. (2001) Effects of oral creatine and resistance training on myosin heavy chain expression. Med Sci Sports Exerc, 33(10): 1,674-1,681.
7. Willoughby, D.S., & Rosene, J.M. (2003) Effects of oral creatine and resistance training on myogenic regulatory factor expression. Med Sci Sports Exerc, 35(6): 923-929.
8. Olsen, S., et al. (2006) Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training. J Physiol, 573(Pt 2): 525-534.
9. Cribb, P.J., Williams, A.D., & Hayes, A. (2007) A creatine-protein-carbohydrate supplement enhances responses to resistance training. Med Sci Sports Exerc, 39(11): 1,960-1,968. 10. Graham, A.S., & Hatton, R.C. (1999) Creatine: a review of efficacy and safety. J Am Pharm Assoc, 39(6): 803-810.
11. Juhn, M.S., & Tarnopolsky, M. (1998) Potential Side effects of oral creatine supplementation: a critical review. Clin J Sport Med, 8(4): 298-304.
12. Kreider, R.B., et al. (2003) Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Mol Cell Biochem, 244(1-2): 95-104.
13. Taes, Y.E., et al. (2003) Creatine supplementation does not affect kidney function in an animal model with pre-existing renal failure. Nephrol Dial Transplant, 18(2): 258-64.
14. Schilling, B.K., et al. (2001) Creatine supplementation and health variables: a retrospective study. Med Sci Sports Exerc, 33(2): 183-188.
15. Persky, A.M., & Rawson, E.S. (2007) Safety of creatine supplementation. Subcell Biochem, 46: 275-89.
16. Francaux, M., & Poortmans, J.R. (2006) Side effects of creatine supplementation in athletes. Int J Sports Physiol Perform, 1(4): 311-323.
17. Greenwood, M., et al. (2003) Creatine supplementation during college football training does not increase the incidence of cramping or injury. Mol Cell Biochem, 244(1-2): 83-88.
18. Greenwood, M., et al. (2003) Creatine supplementation does not increase the incidence of injury or cramping in college baseball players. Journal of Exercise Physiology online, 6(4): 16-22.
19. Greenwood, M., et al. (2002) Effects of creatine supplementation on the incidence of cramping/injury during eighteen weeks of collegiate baseball training/competition. Med Sci Sport Exerc, 34(S146).
20. Dalbo, V.J., et al. (2008) Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration. Br J Sports Med, 42(7): 567-573.

Ecdysterone

What is it?

Ecdysterone is an insect hormone (ecdysteroid), but can also be found in numerous plant species.

What does it do?

Ecdysterone may enhance protein synthesis in the body (1). a. Is it anaerobic/aerobic specific? Aerobic and anaerobic. b. Anabolic/Anti-catabolic? Anabolic.

Research

Limited research is available in humans, most of which is not translated into English. When paired with protein, three weeks of ecdysterone supplementation has shown to increase muscle mass and total work while decreasing body fat percentage in trained athletes (2).

Side effects

There are no known Side effects.

Recommendations

The recommended dose is 0.5 - 10mg per kg per day (as 20-hydroxyecdysone) combined with protein immediately post-workout or evenly throughout the day.

References

1. Syrov, V.N., & Kurmukov, A.G. (1976) Anabolic activity of phytoecdysone-ecdysterone isolated from Rhaponticum carthamoides. Farmakol Toksikol, 39: 690-693.
2. Gadzhieva, R.M., Portugalov, S.N., Paniushkin, V.V., & Kondrat'eva, I.I. (1995) A comparative study of the anabolic action of ecdysten, leveton and Prime Plus, preparations of plant origin. Eksp Klin Farmakol, 58: 46-48.

Ephedrine

What is it?

Ephedrine is classified as a sympathomimetic amine, in which the body has many affects and thus ephedrine is commonly used as an appetite suppressant, decongestant, and a stimulant. Structurally, ephedrine is very similar to amphetamine and methamphetamine. Ephedrine is an alkaloid derived from the ephedra plant. In the marketplace, ephedrine will be usually present in the sulfate and/or the hydrochloride forms. In 2006, after several appeals in the court process, the FDA ban of ephedrine alkaloids that are marketed for reasons other than colds, allergies, asthma, or other diseases was final which made it illegal for marketing and the sale of ephedrine alkaloids as a dietary supplement.

What does it do?

In the body, ephedrine can mimic the effects of norepinephrine which can regulate sympathetic activity and result in increased heart rate, heart contractility, lipolysis and glycolysis in the body. Ephedrine works by acting as a β2-agonist to carry out this broad range of physiological responses. In regards to its role as a dietary supplement, ephedrine can effect fat metabolism resulting from the increased rates of lipolysis that increase the presence of free fatty acids in the blood thus promoting an increase in β-oxidation. Additionally, ephedrine has been showed to effect metabolism resulting from an increase in thermogenesis and resting metabolic rate by increasing body heat production (5). These two properties combined make ephedrine a popular dietary supplement in terms of weight loss. Traditionally, in both research and supplementation settings, ephedrine has been combined with caffeine (20mg of ephedrine to 200mg of caffeine) to promote its effects on energy expenditure and fat metabolism (3). As an ergogenic aid, some research has shown that ephedrine plus caffeine supplements can improve endurance and high-intensity exercise performance with no apparent adverse effects (1, 2).

Research

The research on ephedrine as a thermogenic and an ergogenic aid is substantially in favor of its beneficial effects in the supplementation research. Ephedrine is one of a few tools listed in the research as a means for management of obesity (4).However, the safety of ephedrine supplementation does not make it a realistic option. Bottom line, the research supports ephedrine as a weight loss and ergogenic aid, specifically when combined with caffeine.

Side effects

Ephedrine alkaloids utilized as a dietary supplement for weight loss and ergogenic aid is banned by the FDA. A recent review on herbal food supplements suggests that ephedra and ephedrine-containing supplements are associated with an increased risk of psychiatric, autonomic or gastrointestinal adverse events and heart palpitations (6). It has been suggested that the fatal cases involving ephedrine supplementation were a result of the individuals consuming significantly more than the recommended doses for stimulant (ephedrine) consumption.

Recommendations

Due to the ban on ephedrine alkaloids by the FDA, the availability on the U.S. market has diminished substantially. Currently, it would not be recommended to consume ephedrine as a dietary supplement for anything other than use for treating colds, allergies, or bronchodilator disorders.

References

1. Bell, D.G., Jacobs, I., & Ellerington, K. (2001) Effect of caffeine and ephedrine ingestion on anaerobic exercise performance. Med Sci Sports Exer, 33(8): 1,399-1,403.
2. Bell, D.G., McLellan, T.M., & Sabiston, C.M. (2002) Effect of ingesting caffeine and ephedrine on 10km run performance. Med Sci Sports Exer, 34(2): 344-349.
3. Boozer, C.N., Nasser, J.A., Heymsfield, S.B., Wang, V., Chen, G., & Solomon, J.L. (2001) An herbal supplement containing Ma Huang-Guarana for weight loss: a randomized, double-blind trial. Inter J Obes, 25: 316-324.
4. Diepvens, K., Westerterp, K.R., & Westerterp-Plantenga, M.S. (2007) Obesity and thermogenesis related to the consumption of caffeine, ephedrine, capsaicin, and green tea. Am J Physiol Regul Integr Comp Physiol, 292(1): R77-R85.
5. Hackman, R.M., Havel, P.J., Schwartz, H.J., Rutledge, J.C., Watnik, M.R., Noceti, E.M., Stohs, S.J., Stern, J.S., & Keen, C.L. (2006) Multinutrient supplement containing ephedra and caffeine causes weight loss and improves metabolic risk factors in obese women: a randomized controlled trial. Int J Obes, 30(10): 1,545-1,556.
6. Pittler, M.H., Schmidt, K., & Ernst, E. (2005)Adverse events of herbal food supplements for body weight reduction: systematic review. Obes Rev, 6(2): 93-111.

Epigallocatechin Gallate

What is it?

Epigallocatechin gallate (EGCG) is the most abundant catechin in green tea (and other plants) and is also thought to be the most active component of green tea or green tea extracts products on the market today. EGCG is also found in a variety of commercially available supplements and is highly prevalent in thermogenic/weight loss supplements. Typically, supplements will list the EGCG, the amount of the catechin, as standardized extracts of EGCG.

What does it do?

EGCG's are thought to possibly be of importance as a supplement for weight loss in some populations because of some evidence that suggests that EGCG or green tea extracts can promote thermogenesis and improve body composition (1). Additionally, EGCG's have an abundant amount of antioxidant and flavenoids that give EGCG’s high antioxidant properties that may be beneficial for overall health. EGCG's are thought to increase energy expenditure and fat utilization when consumed alone and when combined with caffeine (1). Thus, it could result in weight loss. In addition, EGCG ingestion both in the extract form and in the form of green tea consumption have been reported to have several health benefits including anti-cancer benefits for various types of cancers (prostate and breast cancer) as well as having a potential cardiovascular protective effect and potentially reducing the incidence of cardiovascular events and stroke (1).

Research

Overall, research on EGCG's is mixed on whether or not its various reported claims are supported research. The research surrounding EGCG and its effects on energy expenditure and potential changes on body composition are not one-sided. Some recent work in obese individuals has suggested that EGCG's ability to increase fat oxidation could contribute to the anti-obesity effect that has been traditionally associated with green tea consumption (2). In addition, other research has suggested that ingestion of green tea extracts during moderate intensity exercise can increase fat oxidation, improve insulin sensitivity, and glucose tolerance which is of significance because all individuals aiming to improve body composition or lose weight should be participating in regular exercise training (4). One recent review on the health benefits of EGCG's (green tea) consumption concluded that the overall clinical evidence is inconclusive and the protective effect as an anti-cancer agent seems to be more likely present with breast and prostate cancer (3).

Side effects

No Side effects are known for EGCG ingestion unless very excessive amounts are ingested that contain high amounts of caffeine.

Recommendations

Most of the research studies have utilized doses between 350 - 600mg per day, so a general recommendation for consumption of EGCG's or green tea extracts most likely falls between 400 - 800mg per day. Additionally, some experts say that intake of EGCG's should be consumed between meals for possible issues of decreased iron absorption. Consumption of EGCG's or green tea extracts with the goal of losing weight should only be done in conjunction with a proper nutritional plan and a structured exercise program.

References

1. Berube-Parent, S., Pelletier, C., Dore, J., & Tremblay, A. (2005) Effects of encapsulated green tea and Guarana extracts containing a mixture of epigallocatechin-3-gallate and caffeine on 24hr energy expenditure and fat oxidation in men. Br J Nutr, 94: 432-436.
2. Boschmann, M., & Thielecke, F. (2007) The effects of epigallocatechin-3-gallate on thermogenesis and fat oxidation in obese men: a pilot study. J Am Coll Nutr, 26: 389S-395S.
3. Clement, Y. (2009) Can green tea do that? A literature review of the clinical evidence. Prev Med, 49(2-3): 83-87.
4. Venables, M.C., Hulston, C.J., Cox, H.R., & Jeukendrup, A.E. (2008) Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. Am J Clin Nutr, 87: 778-784.

GAKIC/KIC

What is it?

GAKIC is a patented product that is a combination of Arginie, Glycine, and Alpha-Ketoisocaproic Acid (KIC).

What does it do?

Alpha-Ketoisocaproic Acid (KIC) is the keto acid of the branch chain amino acid leucine. KIC can be further metabolism to yield beta-hydroxy-beta-methylbutyrate (HMB). Supplemental KIC is believed to enhance exercise performance as a buffering agent, by sparing glucose, and by reducing muscle catabolism. Arginine is an amino acid that has many functions in the body. Arginine is constituent of creatine and is used to make nitric oxide, two of the most researched and supported compounds of the last decade. Glycine is a nonessential amino acid that plays many roles in the body including protein synthesis, glucose metabolism, and nervous system function.

Research

Independently, these compounds have mixed results in regards to their ergogenic potential. While several research studies investigating KIC have coupled it with other supplements such as HMB, few have looked at KIC alone. A 2007 study found that acute KIC supplementation did not improve exercise performance (1). However, no study has investigated the chronic supplementation of KIC alone. Arginie has been studied extensively in regards to its ability to produce nitric oxide. Nitric oxide increases vasodilation and thus theoretically increases oxygen delivery and nutrient administration to the muscles. Research on arginine independently has had mixed results. A 2004 study investigating GAKIC found that supplementation significantly slowed the decline in mean power in repeated bouts of sprinting (2). Other investigations have found that GAKIC can increase muscle torque and delay muscle fatigue (3).

Side effects

The two studies done on GAKIC did not report any Side effects.

Recommendations

There is a lack of sound scientific evidence to support the use of GAKIC. However, it does appear that is safe and moderately effective given the small amount of evidence.

References

1. Yarrow, J.F., Parr, J.J. White, L.J. Borsa, P.A. & Stevens, B.R. (2007) The effects of short-term alpha-ketoisocaproic acid supplementation on exercise performance: a randomized controlled trial. J Int Soc Sports Nutr, 4: 2.
2. Buford, B.N., & Koch, A. J. (2004) Glycine-Arginine-[alpha]-Ketoisocaproic Acid improves performance of repeated cycling sprints. Medicine & Science in Sports & Exercise, 26(4).
3. Stevens B.R., Godfrey, M.D., Kaminski, T.W., Braith, R.W. (2000) High-intensity dynamic human muscle performance enhanced by a metabolic intervention. Med Sci Sports Exerc, 32(12): 2,102-2,108.

Glycerol

What is it?

Glycerol, or glycerin, is a 3-carbon alcohol produced during the breakdown of triglycerides in fat metabolism and stored throughout the body (1). In supplement form, it is a colorless, odorless, and a sweet-tasting liquid that does not affect insulin levels, making it an attractive additive to nutritional products.

What does it do?

Glycerol exhibits osmotic properties that lead to the retention of water and ingestion has shown to increase total body water and improve thermoregulation (2).

a. Is it anaerobic/aerobic specific? Primarily aerobic due to its possible impact on dehydration. b. Anabolic/Anti-catabolic? Anti-catabolic.

Research

Abundant research exists regarding the affect of glycerol supplementation on hydration. However, improvements in performance measures have not been consistent. A number of studies have shown that glycerol-induced pre-exercise hyperhydration increases fluid retention and endurance capacity while decreasing heart rate and thirst sensation (3, 4). Another study showed decreased urine production with glycerol hyperhydration when compared to strictly water hyperhydration, but no differences in cardiovascular or thermoregulatory measures (5).

Side effects

Few Side effects have been reported, but include: nausea, gastrointestinal discomfort, and light-headedness. The magnitude of these effects may be lessened by adopting a slower, more gradual supplementation strategy.

Recommendations

Mix 1 - 1.5g of glycerol per kg into a sufficient amount of water or sports drink, as appropriate for the intended type of exercise.

References

1. Robergs, R.A., & Griffin, S.E. (1998) Biochemistry, pharmacokinetics and clinical and practical applications. Sports Med, 26(3): 145-167.
2. Anderson, M.J., Cotter, J.D., Garnham, A.P., Casley, D.J., & Febbraio, M.A. (2001) Effect of glycerol-induced hyperhydration on thermoregulation and metabolism during exercise in heat. Int J Sport Nutr Exerc Metab, 11(3): 315-333.
3. Coutts, A., Reaburn, P., Mummery, K., & Holmes, M. (2002) The effect of glycerol hyperhydration on olympic distance triathlon performance in high ambient temperatures. Int J Sport Nutr Exerc Metab, 12(1): 105-119.
4. Goulet, E.D., Rousseau, S.F., Lamboley, C.R., Plante, G.E., & Dionne, I.J. (2008) Pre-exercise hyperhydration delays dehydration and improves endurance capacity during 2hr of cycling in a temperate climate. J Physiol Anthropol, 27(5):263-271.
5. Goulet, E.D., Robergs, R.A., Labrecque, S., Royer, D., & Dionne, I.J. (2006) Effect of glycerol-induced hyperhydration on thermoregulatory and cardiovascular functions and endurance performance during prolonged cycling in a 25 degrees C environment. Appl Physiol Nutr Metab, 31(2): 101-109.

Ginseng

What is it?

While there are many species of ginseng, Panax ginseng and Panax quinquefolius are the two most commonly used forms and are believed to be the most effective due to the presence of biologically-active ginsenosides (steroid-like compounds).

What does it do?

In addition to historical use as aphrodisiacs and stimulants, both types of ginseng are taken orally as adaptogens, substances believed to increase the body's resistance to stresses such as trauma, anxiety, and bodily fatigue. However, as with most herbs, there are considerable variations in the chemical make-up and density of active ingredients between, and even within, ginseng species, so all types of ginseng cannot be expected deliver analogous performance or physiological benefits (1).

a. Is it anaerobic/aerobic specific? It will benefit aerobic endurance performance, and may also improve recovery from anaerobic efforts. b. Anabolic/Anti-catabolic. The use of ginseng may reduce skeletal muscle damage following high-intensity exercise (2).

Research

In a comprehensive review of research data relevant to ginseng as a performance enhancer, scientists have concluded that ginseng extracts, standardized to no less than 4% total ginsenosides, produced some ergogenic effects in 74% of the studies that supplemented for more than four weeks. While ginseng was suggested to be ineffective if used for less than four weeks (3). In addition, evidence suggests that ginseng, when consumed before exercise, can improve performance and act as a stimulant. Strong evidence also supports the use of ginseng in glucose disposal and recovery. For example, the use of ginseng has been shown to improve endurance time to exhaustion and VO2 during endurance exercise and to enhance recovery (4, 5). However, evidence suggests that some types of ginseng do not appear to enhance physical performance (6, 7). Furthermore, Vuksan et al. have provided evidence for reduced plasma glucose levels following 1, 2, or 3g of panax quinquefolius ginseng when taken 40 minutes before a glucose load (8, 9).

Side effects

No Side effects have been reported.

Recommendations

Based on the available science, for energy, performance enhancement, or for use as an adaptogen, 200mg per day of Panax ginseng (standardized to no less than 4% total ginsenosides) is recommended, consumed in divided doses: once in the morning and again 30 - 60 minutes prior to exercise. When taking ginseng as an aid to dispose glucose, 1 - 3g of panax quinquefolius per day is suggested to be consumed in divided doses, 40 minutes before meals or under high glucose loads.

References

1. Sievenpiper, J.L., Arnason, J.T., Vidgen, E., Leiter, L.A., & Vuksan, V. (2004) A systematic quantitative analysis of the literature of the high variability in ginseng (Panax spp.): should ginseng be trusted in diabetes? Diabetes care, 27(3): 839-840.
2. Hsu, C.C., Ho, M.C., Lin, L.C., Su, B., & Hsu, M.C. (2005) American ginseng supplementation attenuates creatine kinase level induced by submaximal exercise in human beings. World J Gastroenterol, 11(34): 5,327-5,331.
3. Bucci, L.R. (2000) Selected herbals and human exercise performance. The American journal of clinical nutrition, 72(2 Suppl): 624S-636S. 4. Liang, M.T., Podolka, T.D., & Chuang, W.J. (2005) Panax notoginseng supplementation enhances physical performance during endurance exercise. Journal of strength and conditioning research / National Strength & Conditioning Association, 19(1): 108-114.
5. Kim, S.H., Park, K.S., Chang, M.J., & Sung, J.H. (2005) Effects of Panax ginseng extract on exercise-induced oxidative stress. The Journal of sports medicine and physical fitness, 45(2): 178-182.
6. Kulaputana, O., Thanakomsirichot, S., & Anomasiri, W. (2007) Ginseng supplementation does not change lactate threshold and physical performances in physically active Thai men. Journal of the Medical Association of Thailand = Chotmaihet thangphaet, 90(6): 1,172-1,179.
7. Kiefer, D., & Pantuso, T. (2003) Panax ginseng. American family physician, 68(8): 1,539-1,542.
8. Vuksan, V., Sievenpiper, J.L., Koo, V.Y., et al. (2000) American ginseng (Panax quinquefolius L) reduces postprandial glycemia in nondiabetic subjects and subjects with type 2 diabetes mellitus. Archives of internal medicine, 160(7): 1,009-1,013.
9. Vuksan, V., Stavro, M.P., Sievenpiper, J.L., et al. (2000) American ginseng improves glycemia in individuals with normal glucose tolerance: effect of dose and time escalation. Journal of the American College of Nutrition, 19(6): 738-744.

Myostatin Inhibitors

What is it?

Myostatin inhibitors are a group of supplements that claim to block the activity of myostatin, or growth differentiation factor 8 (GDF-8). Myostatin is a protein in the body that inhibits muscle differentiation and growth and is produced primarily in muscle cells and acts on skeletal muscle tissue. Supplement companies have attempted to develop a class of supplements, marketed as sulfo-polysaccharides, as myostatin inhibitors. In theory, the sulfo-polysaccharides that are derived from sea algae called cystoseira canariensis and will bind to the myostatin protein in the blood thus blocking its negative inhibition on skeletal muscle growth and leading to an increase in muscle mass.

What does it do?

Research has shown that if the myostatin protein can be eliminated or inhibited in animal models, that the result are a pronounced increase in skeletal muscle mass (1, 3). The result is the “double-muscled” phenomenon that you can see in most exercise and fitness magazines with the marketing of the pictures of some of these mice and cattle breeds that are lacking the presence of myostatin thus resulting in having approximately 40% more muscle than “normal” animals (2). Myostatin inhibition in animal models is accomplished by either genetic modification (in mice) or in underlying genetic predisposition as in the case of some specific breeds of cattle (Belgian Blue) that have a mutation in the myostatin gene, which renders the myostatin inactive. Despite this work in animal models, the research on the supplemental forms of myostatin inhibitors has shown that sulfo-polysaccharide supplementation does not inhibit serum myostatin and does not increase muscle mass and/or strength (5).

Research

The research surrounding myostatin inhibitors from a dietary supplementation standpoint is minimal and not supportive. Some evidence has been shown that sulfo-polysaccharides can bind to serum myostatin in the body (4). Despite this ability to bind to myostatin, there is no research to support that supplementation of cystoseira canariensis in combination with resistance training will have any beneficial effects on muscle mass, muscle strength, or decreasing fat mass in humans. Clearly, several genetic research models have shown the significance of the myostatin protein as a negative regulator of muscle mass, but these effects in humans remain unclear because currently there is nothing on the market to affect the function of myostatin in humans.

Side effects

Due to the lack of research, the Side effects of supplementing sulfo-polysaccharides are unclear.

Recommendations

As of 2009, there were no myostatin-inhibiting drugs on the market for humans. Several supplement companies have marketed and do sale “myostatin inhibitors,” but due to the complete lack of research to support that supplementation of these sulfo-polysaccharides do not show any beneficial effects on muscle mass or strength, it would not be recommended to consume these products. The reason is two-fold: because they do not seem to be effective and because of the lack of research on these products, we cannot accurately say that these supplements would be safe to ingest.

References

1. Grobet, L., Royo M., Poncelet, D., Pirottin, D., Brouwers, B., Riquet, J., Schoeberlein, A., Dunner, S., Menissier, F., Massabanda, J., Fries, R., Hanset, R., & Georges, M. (1997) A deletion in the bovine myostatin gene causes the double-muscled phenotype in cattle. Nat Gene, 17: 71-74.
2. Kambadur, R., Sharma, M., Smith, T., & Bass, J. (1997) Mutations in myostatin (GDF8) in double-muscled Belgian Blue and Piedmontese cattle. Genome Res, 7(9): 910-916.
3. McPherron, A.C., & Lee, S.J. (1997) Double muscling in cattle due to mutations in the myostatin gene. Proc Nat Acad Sci, 94(23): 12,457-12,461.
4. Ramazanov, Z., Jimenez del Rio, M., & Ziegenfuss, T. (2003) Sulfated polysaccharides of brown seaweed Cystoseira canariensis bind to serum myostatin protein. Acta Physiol Pharmacol Bulg, 27(2-3): 101-106.
5. Willoughby, D.S. (2004) Effects of an alleged myostatin-binding supplement and heavy resistance training on serum myostatin, muscle strength and mass, and body composition. Int J Sport Nutr Exerc Metab, 14(4): 461-472.

Rhodiola

What is it?

Rhodiola is an herbal stimulant or adaptogen that may be useful through its effects on dopamine, serotonin, and the sympatho-adrenal system (1).

What does it do?

Rhodiola rhosea may act as a stimulant while improving mental performance and physical working capacity (2).

a. Is it anaerobic/aerobic specific? Aerobic and anaerobic. b. Anabolic/Anti-catabolic? Anti-catabolic.

Research

Previous research examining rhodiola has shown increased exercise intensity levels as well as time to exhaustion during repeated 30-second sprints in pre-fatigued individuals following acute supplementation (2). Other forms of rhodiola, including schizandra chinensis and eleutherococcus senticosus do not appear to be as effective in eliciting performance benefits.

Side effects

There are no widely reported Side effects.

Recommendations

Dosing strategies vary with chronic supplementation ranging from 100 - 600mg per day and acute dosages of 300 - 1800mg.

References

1. Walker, T.B., & Robergs, R.A. (2006) Does Rhodiola rosea possess ergogenic properties? Int J Sport Nutr Exerc Metab, 16(3): 305-315.
2. Panossian, A., & Wagner, H. (2005) Stimulating effect of adaptogens: an overview with particular reference to their efficacy following single dose administration. Phytother Res, 19(10): 819-838.

Sodium Bicarbonate

What is it?

Sodium bicarbonate is an extremely alkaline (low acidity/high pH) supplement and has generally been shown to be effective for increasing intra- and extracellular pH of muscle cells, further corresponding to a delay in the onset of muscle fatigue and improving recovery from high-intensity events (1, 2, 3, 4, 5, 6, 7, 8, 9, 10).

What does it do?

As a result of muscular contraction, adenosine triphosphate (ATP) is reduced to supply energy, resulting in an increase in hydrogen ions (H+). During intense exercise, the accumulation of H+ surpasses physiological buffering capabilities, decreasing the intracellular pH and, therefore, reducing the muscle's ability to contract (metabolic acidosis), which can result in fatigue, increased use of protein for energy, and loss of muscle mass (3).

a. Is it anaerobic/aerobic specific? Primarily, anaerobic. b. Anabolic/Anti-catabolic? Sodium bicarbonate is not used to directly increase lean body mass, however, by delaying fatigue, there may be an associated increase in training volume, and therefore act as an anabolic agent.

Research

McNaughton and Thompson reported a 12% and 10% improvement in total work capacity and power, respectively, after five days of sodium bicarbonate supplementation (500mg per kg body weight) (5). In addition, Coombes and McNaughton investigated the effects of 300mg per kg body weight sodium bicarbonate ingestion on isokinetic strength and endurance, demonstrating an improved ability to perform work (11). Their results further support the use for sodium bicarbonate in anaerobic activities. However, with respect to endurance events, no performance-enhancing benefits have been demonstrated following sodium bicarbonate supplementation prior to the activity (12, 13, 14, 15, 16).

Side effects

High dosages (~500mg) have been associated with Side effects of diarrhea, cramping, nausea, and vomiting. These Side effects are reduced when using doses of 100 - 200mg per kg body weight, yet these doses may not be as useful for enhancing performance (8, 17, 18). Side effects may also be reduced when supplementation is accompanied by copious water intake.

Recommendations

The recommendation for delaying fatigue from intense exercise is 300mg per kg body weight per day as sodium bicarbonate diluted in 1L of water, consumed 1 - 2 hours prior to exercise or competition. Additionally, most studies have utilized a 90-minute, pre-exercise consumption to allow for absorption into the bloodstream and greater buffering capacity.

References

1. Kooman, J.P., Deutz, N.E., Zijlmans, P., et al. (1997) The influence of bicarbonate supplementation on plasma levels of branched-chain amino acids in haemodialysis patients with metabolic acidosis. Nephrol Dial Transplant, 12(11): 2,397-2,401.
2. McNaughton, L., & Thompson, D. (2001) Acute versus chronic sodium bicarbonate ingestion and anaerobic work and power output. The Journal of sports medicine and physical fitness, 41(4): 456-462.
3. Coombes, J., & McNaughton, L. (1993) Effects of bicarbonate ingestion on leg strength and power during isokintetic knee flexion and extension. Journal of Strength and Conditioning Research, 7: 241-249.
4. Heck, K.L., Potteiger, J.A., Nau, K.L., & Schroeder, J.M. (1998) Sodium bicarbonate ingestion does not attenuate the VO2 slow component during constant-load exercise. International Journal of sport nutrition, 8(1): 60-69.
5. Kozak-Collins, K., Burke, E.R., & Schoene, R.B. (1994) Sodium bicarbonate ingestion does not improve performance in women cyclists. Medicine and science in sports and exercise, 26(12): 1,510-1,515.
6. McNaughton, L., Dalton, B., & Palmer, G. (1999) Sodium bicarbonate can be used as an ergogenic aid in high-intensity, competitive cycle ergometry of 1hr duration. European journal of applied physiology and occupational physiology, 80(1):64-69.
7. Santalla, A., Perez, M., Montilla, M., et al. (2003) Sodium bicarbonate ingestion does not alter the slow component of oxygen uptake kinetics in professional cyclists. Journal of sports sciences, 21(1): 39-47.
8. Stephens, T.J., McKenna, M.J., Canny, B.J., Snow, R.J., & McConell, G.K. (2002) Effect of sodium bicarbonate on muscle metabolism during intense endurance cycling. Medicine and science in sports and exercise, 34(4): 614-621.
9. Tiryaki, G.R., & Atterbom, H.A. (1995) The effects of sodium bicarbonate and sodium citrate on 600 m running time of trained females. The Journal of sports medicine and physical fitness, 35(3):194-198.
10. Gaitanos, G.C., Nevill, M.E., Brooks, S., & Williams, C. (1991) Repeated bouts of sprint running after induced alkalosis. Journal of sports sciences, 9(4):355-370.
11. Gao, J.P., Costill, D.L., Horswill, C.A., & Park, S.H. (1988) Sodium bicarbonate ingestion improves performance in interval swimming. European journal of applied physiology and occupational physiology, 58(1-2): 171-174.

Synephrine

What is it?

Synephrine is a sympathomimetic agent that is derived from the fruit of citrus aurantium.

What does it do?

It may support the loss of body fat and enhance thermogenesis.

a. Is it anaerobic/aerobic specific? It may assist aerobic exercise. b. Anabolic/Anti-catabolic? It may be catabolic with respect to body fat.

Research

One review paper stated that “while some evidence is promising, we conclude that larger and more rigorous clinical trials are necessary to draw adequate conclusions regarding the safety and efficacy of C. aurantium and synephrine alkaloids for promoting weight loss,” (1). There are however no stand-alone products that contain only synephrine. Typically, it is mixed with caffeine. A recent investigation aimed to characterize the pharmacology of a synephrine-containing supplement in the setting of exercise. Ten healthy adults (three women) aged 20 - 31 years participated in a three-arm, double-blind, placebo-controlled, crossover study. Subjects ingested one dose of a supplement (Ripped Fuel Extreme Cut® with 21mg synephrine and 304mg of caffeine by analysis) under resting conditions and one hour prior to moderately intense exercise (30min on cycle ergometer at 75 -80% HR(max)), with a placebo (PLC)/exercise control. They found that exercise was rated less difficult with supplement than PLC. Blood pressure and plasma glucose increased post-exercise with supplement use, which could be detrimental in some people. The authors concluded that exercise was perceived as less strenuous after consuming the supplement, presumably due to the stimulant effects of caffeine (2).

Side effects

High doses of any sympathomimetic drug may result in agitation, anxiety, tachycardia, headache, etc. It is advised that you consult with your primary care physician if you are under current medications before using synephrine.

Recommendations

Prior to using a synephrine-containing supplements, it would be wise to ascertain if the product has any studies conducted on it.

References

1. Haaz, S., Fontaine, K.R., Cutter, G., Limd, N., Perumean-Chaney, S., &Allison, D.B. (2006) Citrus aurantium and synephrine alkaloids in the treatment of overweight and obesity: an update. Obes Rev, 7: 79-88.
2. Haller, C,A., Duanm M., Jacobm P., & Benowitz, N. (2008) Human pharmacology of a performance-enhancing dietary supplement under resting and exercise conditions. Br J Clin Pharmacol, 65: 833-840.

Taurine

What is it?

Taurine is a nonessential amino acid produced in the body from the amino acid cysteine (1). It is found naturally in eggs, meat, fish and dairy products. In the body, free taurine levels are abundant in the liver, kidney, muscle, and brain (2). It is the second most abundant free amino acid in muscle after glutamine (3). Unlike glutamine, however, taurine is not incorporated into muscle proteins. In addition to caffeine, many of the energy drinks on the market contain taurine as one of the main ingredients.

What does it do?

Taurine is found in high concentrations in skeletal muscle and plays an important role in modulating contractile functions (deals with how efficient muscles contract) (4, 5). Relative to taurine concentrations and exercise, exercise causes reductions in skeletal muscle taurine concentrations and increases the plasma concentrations of taurine (6, 7). Due to taurine's role in contractile function and its apparent reduction as a result of physical activity, supplemental taurine has been theorized to offset the exercise-associated losses of muscle taurine concentrations, but this particular hypothesis has been refuted (8). Similar to muscle, there are high concentrations of taurine throughout the brain. Taurine found in the brain plays an important role in neuroprotection and enhancement of neurotransmission (9). While several studies have been conducted with taurine-containing compounds showing enhanced cognitive and reactive performance, none of these studies investigated the effects of taurine independently; rather, taurine ingestion was coupled with caffeine intake (10, 11, 12). It is possible that the caffeine alone included in all of these treatments could have been responsible for the favorable results. Future studies need to investigate taurine independently of caffeine in order to determine its effects on reaction times and cognitive and physical performance.

Research

Several studies using rodents have demonstrated that taurine supplementation improves endurance performance (13, 14, 15, 16). However, there is little, if any, research demonstrating that taurine supplementation improves endurance exercise performance in humans. In addition, taurine supplementation has been shown to decrease the exercise-induced oxidative stress in healthy men in one investigation but was not effective in other studies (17, 18, 19).

Side effects

According to the Physician's Desk Reference for Nutritional Supplements there are no reports of adverse reactions (1).

Recommendations

Taurine currently has very little research to thoroughly support its supplementation. There is a lack of research demonstrating a performance-enhancing effect of taurine in humans. In addition, reports of taurine supplementation reducing oxidative stress following exercise are equivocal. In summary, taurine supplementation is not recommended.

References

1. Hendler, S.S., & Rorvik, D. (2001) Physician's Desk Reference for Nutritional Supplements. Montvale, NJ: Thompson PDR.
2. Brosnan, J.T., & Brosnan, M.E. (2006) The sulfur-containing amino acids: an overview. Journal of Nutrition, 136: 1,636S-1,640S.
3. Di Pasquale, M.G. (2008) Amino acids and proteins for the athlete: The anabolic edge. Boca Raton, FL: CRC Press.
4. Bakker, A.J., & Berg, H.M. (2002) Effect of taurine on sarcoplasmic reticulum function and force in skinned fast-twitch skeletal muscle fibres of the rat. The Journal of Physiology, 538(Pt 1): 185-194.
5. Hamilton, E.J., Berg, H.M., Easton, C.J., & Bakker, A.J. The effect of taurine depletion on the contractile properties and fatigue in fast-twitch skeletal muscle of the mouse. Amino Acids, 31(3): 273-278.
6. Ward, R.J., Francaux, M., Cuisinier, C., Sturbois, X., & De Witte, P. (1999) Changes in plasma taurine levels after different endurance events. Amino Acids, 16(1): 71-77.
7. Matsuzaki, Y., Miyazaki, T., Miyakawa, S., Bouscarel, B., Ikegami, T., & Tanaka, N. (2002) Decreased taurine concentration in skeletal muscles after exercise for various durations. Medicine and Science in Sports and Exercise, 34(5): 793-797.
8. Galloway, S.D., Talanian, J.L., Shoveller, A.K., Heigenhauser, G.J., & Spriet, L.L. (2008) Seven days of oral taurine supplementation does not increase muscle taurine content or alter substrate metabolism during prolonged exercise in humans. Journal of Applied Physiology, 105(2): 643- 651.
9. Chepkova, A.N., Sergeeva, O.A., & Haas, H.L. (2005) Long-lasting enhancement of corticostriatal transmission by taurine: role of dopamine and acetylcholine. Cellular and Molecular Neurobiology, 25(3-4): 767-776.
10. Seidl, R., Peyrl, A., Nicham, R., & Hauser, E. (2000) A taurine and caffeine-containing drink stimulates cognitive performance and well-being. Amino Acids, 19(3-4): 635-642.
11. Warburton, D.M., Bersellini, E., & Sweeney, E. (2001) An evaluation of a caffeinated taurine drink on mood, memory and information processing in healthy volunteers without caffeine abstinence. Psychopharmacology, 158(3): 322-328.
12. Alford, C., Cox, H., & Wescott, R. (2001) The effects of red bull energy drink on human performance and mood. Amino Acids, 21(2): 139-150.
13. Yatabe, Y., Miyakawa, S., Ohmori, H., Mishima, H., & Adachi, T. (2009) Effects of taurine administration on exercise. Advance in Experimental Medicine and Biology, 643: 245-252.
14. Yatabe, Y., Miyakawa, S., Miyazaki, T., Matsuzaki, Y., Ochiai, N. (2003) Effects of taurine administration in rat skeletal muscles on exercise. Journal of Orthopaedic Science, 8(3): 415-419.
15. Imagawa, T.F., Hirano, I., Utsuki, K., Horie, M., Naka, A., Matsumoto, K., & Imagawa, S. (2009) Caffeine and taurine enhance endurance performance. International Journal of Sports Medicine, 30(7): 485-488.
16. Miyazaki, T., Matsuzaki, Y., Ikegami, T., Miyakawa, S., Doy, M., Tanaka, N., & Bouscarel, B. (2004) Optimal and effective oral dose of taurine to prolong exercise performance in rat. Amino Acids, 2004, 27(3-4): 291-298.
17. Zhang, M., Izumi, I., Kagamimori, S., Sokejima, S., Yamagami, T., Liu, Z., & Qi, B. (2004) Role of taurine supplementation to prevent exercise-induced oxidative stress in healthy young men. Amino Acids, 26(2): 203-207.
18. Zembron-Lacny, A., Szyszka, K., & Szygula, Z. (2007) Effect of cysteine derivatives administration in healthy men exposed to intense resistance exercise by evaluation of pro-antioxidant ratio. Journal of Physiological Sciences, 57(6): 343-348.
19. Zembron-Lacny, A., Ostapiuk, J., & Szyszka, K. (2009) Effects of sulphur-containing compounds on plasma redox status in muscle-damaging exercise. The Chinese Journal of Physiology, 31;52(5): 289-294.

Whey Protein

What is it?

Whey protein is a combination of globular proteins that come from the liquid substance (whey) and is created as a byproduct of cheese production. Whey protein contains a high amount of branched-chained amino acids (BCAAs), specifically leucine, which are powerful stimulators of protein synthesis (2). Whey protein is a popular dietary supplement and is usually sold either as a whey concentrate, whey isolate, or a whey hydrosylate. Whey protein concentrates typically have higher amounts of bioactive compounds and carbohydrates (lactose), but are low in fat and cholesterol. Isolates have the fat and the lactose removed during processing but are lower in bioactive compounds. Hydrolysate whey is a predigested and partially hydrolyzed whey protein that results in a product that is more easily absorbed as compared to the concentrate and isolates forms of whey protein. Of the three, hydrolysates are typically the most expensive on the supplement market.

What does it do?

Whey protein is a popular resource used by a variety of athletes to supplement the diet and increase the daily protein ingestion. This is important because exercising individuals need approximately 1.4 - 2.0 grams for protein per kilogram of body weight to support adaptations and maintenance of lean body mass (1). Whey protein also is popular for its natural fast absorption rates in the body, which makes it optimal for consumption both before and immediately following acute bouts of exercise (especially resistance exercise) (4).

a. Is it anaerobic/aerobic specific? Whey protein can be utilized to support both anaerobic and aerobic types of athletes due to the fact that the contents of whey protein (high BCAA content) have been shown to increase protein synthesis , decrease protein breakdown as well as potentially aid in recovery (3). Overall, individuals that participate in high amounts of chronic exercise training (both anaerobic and aerobic) can benefit from a product like this because the protein needs of these individuals are increased on a daily basis. b. Anabolic/Anti-catabolic? One of the primary benefits of ingesting whey protein is that it has a very high anabolic response; meaning that due to its absorption rate it promotes a rapid release of amino acids into the body which can signal an anabolic response because of the ideal amino acid (BCAAs and leucine) content of whey protein. Knowing this, the primary benefit of whey would be its strong anabolic component, but whey protein can also serve as an anti-catabolic agent and the end result is an overall increase in muscle protein accretion.

Research

The research on whey protein is strongly supportive of its beneficial effects due to the fact that it is a high quality protein with a high protein digestibility corrected amino acid score. For a more detailed look at the research on whey protein and protein in general, a good resource is the International Society of Sports Nutrition Position Stand: Protein and Exercise (1).

Side effects

Whey protein or protein consumption in general, is safe if individuals are consuming the recommended amounts of protein per day that is relative to their body weight and their activity levels. Protein intakes in recommended levels have no apparent affects on kidney function or bone metabolism in healthy, active persons (1).

Recommendations

General Recommendations for daily protein consumption are stated above. However, the goal should be to get the majority of your dietary protein from lean whole food sources throughout the day. Utilization of whey protein would be optimal at a variety of times throughout the day including: upon wakening, prior to resistance exercise, during exercise, and/or immediately following both resistance and endurance exercise. Ingesting a protein source that is high in essential amino acids and branched-chained amino acids (whey) can increase muscle mass, improve recovery from exercise, and sustain immune function during intense training periods (1).

References

1. Campbell, B., Kreider, R.B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., Landis, J., Lopez, H., & Antonio, J. (2007) International Society of Sports Nutrition position stand: protein and exercise. J Inter Soc Sports Nut, 4(8).
2. Kimball, S.R., & Jefferson, L.S. (2006) Signaling pathways and molecular mechanisms through which branched-chain amino acids mediate translational control of protein synthesis. J of Nutr, 136(1): 227S.
3. Rieu, I., Balage, M., Sornet, C., Debras, E., Ripes, S., Rochon-Bonhomme, C., Pouyet, C., Grizard, J., & Dardevet, D. (2007) Increased availability of leucine with leucine-rich whey proteins improves postprandial muscle protein synthesis in aging rats. Nutr, 23(4): 323-331.
4. Willoughby, D.S, Stout, J.R., & Wilborn, C.D. (2007) Effects of resistance training and protein plus amino acid supplementation on muscle anabolism, mass, and strength. Amino Acids, 32(4): 467-477.

Yohimbine

What is it?

Yohimbine is an alpha-2 antagonist that promotes sympathetic nervous system activity.

What does it do?

Yohimbine may enhance lipolysis and promote body fat loss. a. Is it anaerobic/aerobic specific? Neither. b. Anabolic/Anti-catabolic? It is catabolic with respect to body fat.

Research

There are a few studies that support the effects of yohimbine on body composition. A study of yohimbine supplementation on body composition and exercise performance in professional soccer players showed that a 21-day (20mg daily dose) supplementation regimen significantly reduced fat mass. However, there were no changes in exercise performance indicators (bench and leg press, vertical jump, dribble and power test results, shuttle run) within or between trials. No subject reported any Side effects from yohimbine. Accordingly, yohimbine supplementation appears to be suitable as a fat loss strategy in elite athletes (1). Furthermore, pre-exercise yohimbine administration has the potential to down-regulate the lipoprotein lipase activity of visceral adipocytes, increase lipolysis in refractory gynoid fat depots, and improve the impaired lipolytic response to exercise in the elderly (2). In fact, the lipid-mobilizing effect of yohimbine in women is mainly attributable to the increase in synaptic norepinephrine with a resultant increment in lipolysis by beta-adrenergic agonism (3).

Side effects

Recommendations

A daily dose of 20mg may be effective for promoting alterations in body composition.

References

1. Ostojic, S.M. (2006) Yohimbine: the effects on body composition and exercise performance in soccer players. Res Sports Med, 14: 289-299.
2. McCarty, M.F. (2002) Pre-exercise administration of yohimbine may enhance the efficacy of exercise training as a fat loss strategy by boosting lipolysis. Med Hypotheses,58: 491-495.
3. Berlan, M., Galitzky, J., Riviere, D., et al. (1991) Plasma catecholamine levels and lipid mobilization induced by yohimbine in obese and non-obese women. Int J Obes,15: 305-315.

Zinc Mangesium Aspartate (ZMA)

What is it?

Zinc Magnesium Aspartate (ZMA) is a combination of Zinc Monomethionine Aspartate, Magnesium Aspartate and vitamin B-6. ZMA has been marketed and sold as supplement that can increase strength and testosterone in resistance-trained men.

What does it do?

The biological importance of magnesium and zinc is revealed by the various metabolic processes in which these elements regulate biological function. Zinc and magnesium are two minerals that are used in a number of metabolic processes and hormonal regulation. Zinc is an essential trace element involved in a range of vital biochemical processes and is required for the activity of several hundred enzymes. Magnesium is an essential element in human nutrition; it is the cofactor in enzymes of carbohydrate metabolism. In addition, magnesium plays a fundamental role in many cellular reactions, it is involved in more than 300 enzymatic reactions in which food is metabolized and new products are formed. Zinc and magnesium supplementation has been reported to have positive effects on resistance training athletes. Subsequently, decreases in zinc and magnesium have been associated with loss of strength and muscle mass. However athletes have been reported to have lower levels of zinc and magnesium possibly due to increased sweating while training or inadequate intake in their diets.

Research

The first study to investigate ZMA was completed in 1999 on 27 football players. These researchers found ZMA to have a significant impact on strength, power, IGF-1, and testosterone (1). A second study was done in 2004 utilizing a similar design to the first study. In this study, 42 resistance trained males trained for eight weeks while supplementing with ZMA or placebo. The outcome of this study revealed that ZMA had no effect on strength, body composition, or hormonal profiles (2). It was the conclusion of these authors that ZMA does not affect training status in healthy trained subjects. A 2006 study found similar findings to the 2004 study with no changes in testosterone (3).

Side effects

In both of the studies done on ZMA, neither reported any Side effects.

Recommendations

While some of the research is inconclusive on the affects of supplemental ZMA, it does not appear that ZMA supplementation has anabolic potential in subjects with normal serum zinc or magnesium levels. The effects of ZMA supplementation are currently unknown on subjects with zinc or magnesium deficiencies.

References

1. Brilla, L.R., & Conte, V. (2000) Effects of a novel zinc-magnesium formulation on hormones and strength. J Exerc Physiol Online, 3:26-36.
2. Wilborn, C.W., Kerksick, C.M., Campbell, B., et al. (2004) Effects of zinc magnesium aspartate (ZMA) supplementation on training adaptations and markers of anabolism and catabolism. Journal of the International Society of Sports Nutrition, 1(2) 12-20.
3. Koehler, K., Parr, M.K., Geyer, H., Mester, J. & Schänzer, W. (2009) Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement. European Journal of Clinical Nutrition, 63, 65-70.