Research & Development

Sure, it's easy to believe all the hype on a product's label, but how do you know if that hype is backed up by scientifically proven effectiveness without trial and error? Easy: Check out these research articles to read about the clinical trials and studies conducted on some of your favorite products and supplement categoriesR. You'll find these research articles easy-to-understand and they'll help educate you on your supplements and dietary choices.

FISH OIL SUPPLEMENTATION HELPS BUILD STRENGTH Polyunsaturated fats consist of two main types called omega 3 and omega 6. Most Americans consume way too much omega 6 relative to omega 3. Fish and fish oils are the richest source of omega-3 fatty acids; the main two are called EPA and DHA. Omega 3 fats have been read more	BETA-ALANINE AND BICARBONATE COMBINATION ENHANCE PERFORMANCE Fatigue during high-intensity exercise such as sprinting and weight lifting is linked to acid build up in the muscles and blood. This is the so-called burning sensation you feel at the end of a hard bout of exercise. Research aimed at finding nutritional strategies to help combat acid build-up, delay read more
MERATRIM: Advanced New Herbal Formulation Delivers Dramatic Weight Loss Results Researchers recently presented their stunning findings on a novel and exciting herbal weight loss formulation called Meratrim, at the 29th Annual Scientific Obesity Meeting in Orlando, Florida. Their report focused on the efficacy and tolerability of this synergistic formulation comprising the extracts Sphaeranthus indicus and Garcinia mangostana for weight management, read more	Concentrated Fruit Juices and Reduction in Pain and Improvements in Range of Motion Experiencing pain is a significant problem which afflicts millions of people worldwide on a daily basis. Research involving inflammation, arthritis and joint health continues at unprecedented levels, particularly as the age of our population continues to climb. Maintaining an active lifestyle can help to offset the reductions in strength, flexibility, read more
Ursolic Acid as an Aid to Prevent Obesity Public health has become a primary concern of the United States and developed countries all across the world. In particular, obesity has become a global challenge where government estimates from 2007-2008 suggest that 34.2% of Americans are overweight and 33.8% are obese (Ogden 2010). While a number of things have read more	Control oxidative stress with cherries! Sour cherry juice has been sold as a potent antioxidant for years. Montmorency cherries are especially potent, as they contain high levels of flavonoids and anthocyanins, which have scientifically proven anti-inflammatory effects and act as potent antioxidants. Controlling oxidative stress during exercise has been a growing area of research, as read more
Keep exercise-induced oxidative stress under control with lycopene It is a well-known scientific fact that during heavy training your body is exposed to a substantial amount of oxidative stress. This is the result of exercise-induced increases in free radical production that can overwhelm the body's ability to get rid of them. Unfortunately, increased oxidative stress dampens the antioxidant read more	More support for creatine monohydrate Whether you are a strength athlete, a bodybuilder, or just interested in achieving a great physique, the importance of taking a high-quality creatine monohydrate supplement cannot be overstated. Over the past few decades, the science backing creatine has been unequivocal and a recent article published in the Journal of the read more
Time to reformulate sports drinks? Over the past decade, the importance of protein supplementation in athletes has been a hot area of research. Generally, research on protein supplementation is geared toward understanding its role in strength and muscular development. However, more recently, scientists have been investigating how protein supplements may help with fatigue resistance during read more	Sharpen Your Mind With Phosphatidylserine Sure, you've used many supplements to impact your strength and muscle mass, but have you ever considered a supplement to improve your mental performance? Certainly your need to think fast in the gym may not be that great, but what about on the practice field or competition? Deciding more quickly read more
Adding Caffeine To Boost Your Next Workout Is there anything that caffeine can't do? For starters, it's largely responsible for beginning the global work day. People wonder what might happen if Greece or other European countries default on their debt, that would be nothing in comparison to what might happen if all of the caffeine disappeared in read more	Extend your post-meal anabolic window As bodybuilders and athletes we are always searching for the "dietary edge" that can ramp up anabolism (protein synthesis) and help us recover. It is well documented that after eating a protein rich meal, there is a substantial increase muscle protein synthesis that lasts for about 180 minutes upon cessation read more
Testosterone boosting benefits of Tongkat Ali Adequate testosterone levels are required for maximizing muscle growth, strength, energy, sexual performance, and overall wellbeing in males. Unfortunately, as we get older, testosterone levels start to decline. Science has shown that this decline starts as early as 30 years old, leading to what doctors call andropause (similar to menopause read more	Keep anabolic during cardio by taking leucine-enriched essential amino acids! Essential amino acids are those that cannot be synthesized in the body and, as a result, must be taken in the diet or with supplementation. We have known for years that the essential (and branched chain) amino acid leucine plays a significant role in turning on anabolism, especially after heavy read more
Creatine can increase power in just one week! Creatine monohydrate is the most science-backed sports supplement in history and its accolades make it one of the best bangs for your hard-earned buck. Past research has shown that long-term use of creatine is safe and increases strength and muscularity by providing energy substrates and by activating a number of read more	CREATINE BUT NOT BETAINE ENHANCES MUSCLE CREATINE STORES AND PERFORMANCE A large body of literature has clearly documented that creatine supplementation increases muscle stores of creatine and enhances high intensity exercise performance. Yet another study by Brazilian researchers recently confirmed these positive effects of creatine supplementation, but they addressed another important question related to betaine supplementation. Betaine is involved in read more
KRILL OIL: A HIGHLY BIOAVAILABLE SOURCE OF OMEGA 3 FATS Sorting out how much and which types of fat to consume is more than bit complex. Within the polyunsaturated fats, there are two essential types called omega 3 and omega 6. The actual requirement in humans is low at about ~1% of daily energy. Most Americans consume 10x the amount read more	N-ACETYL CYSTEINE SUPPLEMENTATION ENHANCES ANTIOXIDANT CAPACITY AND PERFORMANCE Intense exercise causes oxygen consumption to increase and results in the production of highly reactive oxygen species (ROS). The ROS generated from exercise attacks lipids and other components of cells leading to muscle damage. The body has various antioxidant defense systems that counteract ROS, but these protective defense systems can read more
EFFECTIVENESS OF DIFFERENT BETA-ALANINE DOSING PROTOCOLS Similar to creatine, muscle contains significant quantities of a substance called carnosine. Carnosine is a very important buffer in muscle, meaning that it helps to maintain a normal balance of acidity. Fatigue during high-intensity exercise such as sprinting and weight lifting is linked to acid build up in the muscles read more	ENDURANCE RECOVERY AND PERFORMANCE ENHANCED BY ADDING LEUCINE TO PROTEIN AND CARBS In athletes consuming relatively high carbohydrate diets, there appears to be a benefit of adding protein to carbs during the post-exercise recovery period. There is some debate as to whether adding additional leucine enhances the effect beyond that typically found in most proteins. Moreover, most prior work only examined the read more

WHEY SUPPLEMENT PRESERVES MUSCLE DURING WEIGHT LOSS Caloric restriction usually leads to loss of both fat and lean tissue. It is desirable to preserve as much muscle tissue as possible during weight loss to preserve strength and performance. Whey protein supplementation may be an effective intervention to preserve lean tissue during weight loss owing to its high read more	DHEA may keep you anabolic during stress We all get stressed out now and again, but did you know that even acute stress could throw off your anabolic balance? Stress is known to increase the body's catabolic cortisol release and impair anabolic testosterone release. However, it has been recently shown that taking a DHEA supplement might just read more
Maintain immunity with probiotics and train hard all winter! Winter is coming and with it also comes flu and cold season. We all know that the incidence of upper respiratory-tract infections increase in the wintertime. This can be a real problem for athletes who spend a lot of time training indoors being constantly exposed to other people's germs. After read more	Betain supplements reduce exercise fatigue Betaine is a derivative of the amino acid glycine and exists in foods like wheat, beets, spinach, and shellfish. The body can also synthesize its own betaine through the oxidation of choline-containing compounds to assist in several important physiological functions in our bodies. Some of the more important roles of read more
Support for caffeine! There has been a recent surge of studies published on the ergogenic effects of caffeine. This is timely since caffeine makes up the backbone of most preworkout formulas on the market today. A most recent article published in the Journal of Applied Physiology investigated the effect of caffeine supplementation (6 read more	PROTEIN ADDED TO CARBS INCREASES CONTRACTILE MUSCLE PROTEIN SYNTHESIS Endurance athletes are used to taking in a lot of carbohydrate after exercise to promote recovery of glycogen. It is becoming increasing apparent that they can benefit from protein as well. Studies indicate that high quality protein can stimulate muscle protein synthesis after both resistance and endurance exercise. With new read more
LEUCINE-ENRICHED PROTEIN DRINK BOOSTS ANABOLISM The optimal dose of protein to increase muscle protein synthesis after resistance exercise has been determined to be about 20 grams of high quality protein which contains approximately 10 grams of essential amino acids. Endurance exercise is a much different stimulus than resistance exercise and whether the same holds true read more	PULSE VERSUS BOLUS INGESTION OF WHEY PROTEIN When you eat protein it is digested and absorbed into the blood as amino acids. One of the questions that remain unclear is the effect of rate of digestion/absorption of proteins. One of the clear distinctions between whey and casein is the digestion rate. Whey is absorbed quick resulting in read more
Recover better with L-Carnitine L-Tartrate Clinical research has shown that LCLT increases fatty acid oxidation and reduces free radical production, which may prevent drops in strength during exercise. As well, there is relatively recent evidence that daily LCLT supplementation after resistance exercise results in increased androgen (testosterone) receptor content in skeletal muscle. There are also read more	LCLT and Carbs Increase Work Output In a recent article published in the Journal of Physiology, it was shown that oral ingestion of LCLT and carbohydrates can significantly boost skeletal muscle carnitine stores and improve exercise performance. On 3 separate experimental sessions (separated by 3 months), 14 healthy male athletes were asked to perform 3 cycle read more
Leucine increases strength In a recent article published in the International Journal of Sports Physiology and Performance, scientists from the UK and Australia investigated the benefits of daily leucine supplementation combined with 12 weeks of resistance training. In this double-blinded and placebo controlled study, healthy untrained men were assigned to one of two read more	Preworkout supplements boost anaerobic capacity Preworkout drinks commonly contain a blend of stimulants and strength promoting ingredients that are marketed as synergists. However, until recently, there has been little to no research done to test the acute effectiveness of these increasingly popular supplements. In a recent study, published in Nutrition Research, scientists from the University read more
GREEN TEA AND CAFFEINE BOOST METABOLISM AND FAT BURNING There have been a moderate number of studies investigating the effects of catechins in green tea and caffeine on metabolic rate and fat burning. In respect to green tea, a paper published several years ago showed that intake of caffeine with 270 mg of EGCG, the main polyphenol in green read more	BETA-ALANINE ENHANCES BODY COMPOSITION AND PERFORMANCE IN TRAINED ATHLETES Similar to creatine, muscle contains significant quantities of a substance called carnosine. Carnosine is a very important buffer in muscle, meaning that it helps to maintain a normal balance of acidity. Fatigue during high-intensity exercise such as sprinting and weight lifting is linked to acid (hydrogen ion) build up in read more
FISH OIL ENHANCES BODY COMPOSITION There are many reasons to seriously consider ensuring you get appropriate doses of fish oil in your diet for general health and recovery. Unless you consume deep water fish on a regular basis, there is a good chance you may not be getting adequate intakes. Beyond reducing your risk for read more	WHEY BETTER FOR WEIGHT LOSS Whey protein may be an ideal source of protein during weight loss due to its nutrient partitioning effects working to enhance fat loss andpreserve lean tissue. A distinguishing feature of whey is the complex protein source with a high prevalen ce of essential amino acids. Whey also contains a higher read more
Fenugreek In a double-blinded and placebo controlled study published in the Journal of the International Society of Sports Nutrition, scientists studied how fenugreek supplementation combined with 8 weeks of resistance training would impact strength and body composition. Subjects were healthy resistance-trained males who had not taken any ergogenic supplements for at read more	Creatine-a non-stimulant based wake-up pill? A study published in the Journal of the International Society of Sports Nutrition, compared the effects of a single dose creatine or caffeine on the execution of a complex repeated rugby passing skill, with and without sleep deprivation. In this randomized placebo-controlled trial, rugby players were placed into placebo, creatine, read more
Get large and lean with fish oil! Scientists from Gettysburg College in Pennsylvania conducted a study that looked at the effects of fish oil supplementation on resting metabolic rate (RMR), body composition, and cortisol levels in healthy men and women. In this doubled blinded study, baseline (pre-supplementation) measures of RMR, body composition, and cortisol levels were completed read more	Probiotics and oxidative stress A study published in Current Microbiology, has shown that probiotic supplements substantially prevent oxidative stress under periods of intense training. Subjects were 24 male cycling athletes, who were undergoing 4 weeks of intense off-season training. They were split into two groups, where one was given probiotics and the other nothing read more
GINSENG REDUCES MUSCLE DAMAGE One of the most well recognized herbs is ginseng. Panax ginseng is widely touted as enhancing physical performance and health including sexual dysfunction, type II diabetes, and fatigue. Not surprisingly, ginseng shows up as a common ingredient in many energy drinks. The results of studies investigating the effects of ginseng read more	HOW OFTEN SHOULD YOU TAKE CREATINE? The popularity of creatine supplementation has skyrocketed over the last 15 years. The positive effects shown in so many studies have resulted in many different dosing methods. Early studies used a loading phase that involved taking approximately 20 grams per day divided into 5 gram servings for a week. This read more
HIGH DOSE LEUCINE BEFORE AND AFTER WORKOUTS Leucine is one of more than a dozen amino acids needed to synthesize proteins and build muscle in our body. Researchers have known about leucine for decades, but exciting new research has shed a new and broader light on this important health-promoting amino acid. Much of protein's benefits may be read more	CREATINE IS SAFE, EVEN FOR KIDNEYS The evidence supporting a positive effect of creatine supplementation on high intensity performance can be described as nothing short of overwhelming. Creatine supplementation augments the muscle size and strength gains consequent to resistance training. Creatine is also legal, relatively inexpensive, and easy to implement into a training and nutrition program. read more
Arginine and anabolism For some time now we have known that pre-exercise arginine supplementation leads to increased vascularity, great pumps, and intense workouts. Some research claims that these effects are due to increased production of the potent vasodilator nitric oxide (NO). For the most part, NO's effects on muscle growth and strength have been read more	Proteases for muscle building Proteases are proteolytic enzymes that break down proteins into amino acids. This break down of proteins represents the first steps in catabolism. For bodybuilders it should seem counter intuitive to take a supplement that induces a catabolic state, but a relatively recent study tells a different story. In a study read more
Astaxanthin: A new fatburner? Astaxanthin is a carotenoid that is prevalent in algae, fatty fish, yeast, and crustaceans. Like most carotenoids, it is a powerful antioxidant and exhibits blood pressure lowering, immune system boosting and anti-inflammatory properties. In a recent study published in Biochemical and Biophysical Research Communications, Japan scientists investigated the effects of read more	Glutamine and Myostatin Skeletal muscle is the most abundant tissue in the human body and serves as the primary amino acid pool for the body when it needs it (e.g., under stress conditions like dieting, heavy training, injury, etc.). Over the years there has been great interest in understanding the pathways that mediate read more
CHONDROITIN IMPROVES KNEE HEALTH In humans, an impressive number of studies over the last 22 years have provided relatively consistent findings on the safety and efficacy of glucosamine and chondroitin, major components of joint cartilage, on joint health. A comprehensive analysis of randomized, placebo-controlled, clinical trials that assessed the efficacy of oral glucosamine and read more	ARBINOGALACTAN: A NOVEL POLYSACCHARIDE WITH IMMUNE ENHANCING EFFECTS Arabinogalactans are considered a type of water-soluble polysaccharide (complex carbohydrate) derived from plants, specifically the larch tree. Arabinogalactans have consistently shown immunomodulating effects in both animal and human studies. For example, arabinogalactan has been shown to increase NK cell numbers, decrease the proliferation of B cells and granulocytes, and affecting read more
LOW CARBOHYDRATE-PROTEIN SUPPLEMENT BETTER THAN TRADITIONAL CARB-BASED DRINK An emerging concept with growing support involves providing protein with carbohydrate, and in some cases using less carbohydrate. While it is true that strength and power athletes are well versed on the importance of consuming protein to promote muscle growth, most endurance athletes have not considered protein important because building read more	ANALGESIC EFFECTS OF CAFFEINE Many studies have examined the metabolic and performance effects of caffeine ingestion. Caffeine can affect many tissues including the central nervous system, heart and vascular system, adipose tissue and others. In addition to direct effects on these tissues, caffeine increases sympathetic activity (by increasing epinephrine secretion and sympathetic nervous system read more
PROTEIN SPEEDS REHYDRATION AFTER EXERCISE Water loss due to sweating after exercise can compromise recovery. Therefore, adequate fluid intake is important. The composition of the fluid after exercise has been shown to be important in retaining the fluid. However, the role of protein in the recovery fluid has not been adequately studied. Given the positive read more	ENHANCED BIOAVAILABILITY OF HMB HMB, a metabolite of leucine, has been shown to decrease muscle damage and have anti-catabolic effects that could translate into greater gains in lean body mass and muscular adaptations to resistance training. We recently tested the effects of a supplement containing 1.5 g HMB and a blend of amino acids read more
ADD INCREASING MUSCLE PROTEIN SYNTHESIS TO THE LIST OF OMEGA 3 FATTY ACID BENEFITS Fish and fish oils are rich in a type of fat called omega-3 fatty acids; the main two are called EPA and DHA. There is no better example of bioactive nutrients that have such diverse health-promoting effects. Omega 3 fats are a normal constituent of every cell membrane along with read more	WHEY VERSUS CASEIN: WHICH IS THE BETTER PROTEIN? Whey and casein are both high quality proteins found in milk. Despite being the two predominant proteins in milk, they have unique characteristics. Two distinguishing features that may give whey an edge in terms of promoting muscle protein synthesis are its rapid absorption and higher leucine content. Researchers from the read more
Brains and brawn Every now and then some old or even ancient supplements are reborn by new research illustrating that they work in ways we could have never imagined, ginkgo biloba and rhodiola crenulata are two such supplements. Traditionally, these ancient herbs have been used in Chinese medicine as nootropics ("smart drugs") to read more	Whey protein enhances fat loss For decades research has shown that combining weight training with a high protein diet results in great muscular gains. As such, protein supplementation is necessary for bodybuilders, sports athletes, and those just interested in keeping fit to reach their muscular potential. This importance cannot be overstated, as protein makes up read more
Caffeine and exercise recovery Australian scientists have shown that post-exercise caffeine boosts muscle glycogen recovery. In this double blinded crossover controlled study, it was shown that post exercise ingestion of high dose caffeine and high glycemic carbohydrates (i.e., fast sugars) results in 66% greater glycogen repletion! In fact, the authors concluded that the augmented read more	Fenugreek and GH The fenugreek plant is an herb that has been used for centuries in ancient medicine and cooking in western Asia, southern Europe and Mediterranean countries. Fenugreek has garnered great interest from bodybuilders as it naturally contains a high concentration of steroidal compounds called furostanolic saponins, the most studied being protodioscin. read more
Anabolism and Zinc Zinc is an essential trace element that is involved in many cellular signaling events including those associated with proper liver function, cellular repair, and hormone maintenance. In bodybuilding, zinc is very important, especially since one of its fundamental roles is to initiate protein synthesis through activating rapamycin (mTOR). As well, read more	Tongkat Ali and Sexual Performance We all know that testosterone a key hormone needed to stimulate anabolism and muscle growth. Although not completely applicable to muscle building, traditional medicine has used tongkat ali (aka eurycoma longifolia or longjack) for centuries as an aphrodisiac and sexual performance enhancer. Tongkat Ali contains high concentrations of steroidal saponins read more
The Antioxidant Power of Lycopene Lycopene is a carotenoid found in high concentrations in tomatoes and has been suggested to have a number of health and disease prevention benefits. It exhibits robust antioxidant properties and has garnered a plethora of interest for its use as a preventative measure and possible treatment for cardiovascular disease, skin read more	The Many Benefits of Alpha-ketoisocaprotic Acid There is no doubt that the branched chain amino acid (BCAA) leucine is a valuable asset to bodybuilders. In fact, among the BCAAs leucine promotes anabolism (Anthony et al., 2000;Yoshizawa et al., 2002;Yoshizawa, 2004) and suppresses catabolism (Li & Jefferson, 1978;Fulks et al., 1975;Buse & Reid, 1975) better than any read more
WHEY VERSUS CASEIN AFTER RESISTANCE EXERCISE Whey and casein are the two principle proteins in milk. Both are very high quality proteins containing all the essential amino acids. But when taken individually, they have been shown to promote different effects. Based on studies done with no exercise, whey has been described as a fast protein whereas read more	WHEY WITH EXTRA LEUCINE AUGMENTS PROTEIN SYNTHESIS AFTER SPRINT EXERCISE The effects of protein intake on muscle protein synthesis are well documented after resistance exercise, but few studies have examined other types of exercise. A group of international researchers well respected for their work in exercise and protein requirements tested the effects of whey protein during short duration high intensity read more
WHEY BEATS OTHER PROTEINS FOR PROMOTING THERMOGENESIS Thermogenic supplements are popular in weight loss formulas because they boost metabolism. However, consuming simple food raises metabolism and some foods are better at inducing thermogenesis than others. In general protein is significantly more thermogenic than carbohydrate or fat. But new research is focusing on differences between protein sources. Swiss read more	Betain Betaine is formed from glycine and exists in a variety of foods (e.g., wheat, beets, spinach, and shellfish). The body can also synthesize its own betaine, which assists in several important physiological functions in our bodies. In the body, betain helps keep cells hydrated, reduces inflammation, maintains intestinal function, protects read more
Whey protein hydrolysate improves strength during recovery Whey protein hydrolysate (WPH) is an enzymatically-predigested form of whey protein isolate that contains low molecular weight peptide fractions. It was introduced to bodybuilding based on its rapid absorption and ability to elevate blood amino acids quickly after resistance training. In a recent double-blind/placebo-controlled trial published in the Journal of read more	Protease supplementation and improved muscle function Proteases are enzymes that break down proteins into their constitutive amino acids. For bodybuilders it should seem counter-intuitive to take a supplement that breaks down protein, but recent science tells us these supplements are very beneficial. In a double-blinded, randomized, placebo controlled study published in Medicine and Science in Sports read more
Arginine and Ornithine In a recent study published in the Journal of Strength & Conditioning Research, scientists from Poland have shown that taking an arginine and ornithine supplement during heavy resistance training significantly elevates growth hormone (GH) and insulin-like growth factor-1 (IGF-1). Using a placebo controlled, double blinded design, 17 college aged athletes read more	RE-EXAMINING THE ROLE OF CARNITINE IN FAT BURNING Carnitine is an essential nutrient that participates in transporting fatty acids across the mitochondrial membrane where it is burned as fuel. Therefore, carnitine supplementation has been marketed as a 'fat burner'. However excitement for this effect has fizzled over the last couple decades because of a failure to show that read more
BENEFITS OF A LOW CARB/HIGH PROTEIN MEAL REPLACEMENT PLUS TRAINING Several studies have suggested that meal replacements can help people better manage their caloric intake, lose weight and improve their health. However, few meal replacements have been studied in conjunction with a resistance training intervention. Moreover, little is known about how thermogenic supplements added to a meal replacement affect weight read more	CAN CAFFEINE ENHANCE BENCH PRESS PERFORMANCE? Caffeine has been shown in many studies to promote greater fat oxidation, spare glycogen, and enhance endurance performance. In addition one of the most consistent effects of caffeine is to decrease the rate of perceived exertion. Fewer studies have examined the effects of caffeine on short-term high intensity performance. The read more
EFFECTS OF ADDING CARBS TO PROTEIN AFTER RESISTANCE EXERCISE Ingesting a high quality protein after resistance exercise is undoubtedly one of the most important nutritional strategies for promoting an anabolic state for muscle growth. Whether adding carbohydrate to protein offers additional benefit is less clear. Carbohydrates increase insulin, which has been shown to increase uptake of amino acids into read more	EGCG, A MAJOR COMPONENT OF GREEN TEA, ENHANCES FAT BURNING Green tea extract is a central ingredient in many diet products. It's high in bioactive polyphenols like EGCG that have been shown to increase fat burning after ingestion and promote greater weight and fat loss. Similar to green tea extract, there is a solid base of research supporting multiple positive read more
INCREASED PROTEIN ENHANCES FAT BURNING AND BODY COMPOSITION During weight loss, diets higher in protein have been shown to improve body composition by promoting maintenance of lean body mass and loss in fat mass. However, the effects of increasing protein intake during weight maintenance on body composition are less clear, especially when exercise levels and fitness are not read more	ALPHA-HYDROXY-ISOCAPROIC ACID (HICA) IS A POTENT ANTI-CATABOLIC ALPHA-HYDROXY-ISOCAPROIC ACID ( HICA) IS A POTENT ANTI-CATABOLIC Alpha-Hydroxy-isocaproic acid (HICA) (a.k.a leucic acid) is a product of leucine metabolism and it occurs naturally in many fermented protein products (like cheese, wine, and soy sauce). Recent clinical evidence has shown that HICA is a potent anticatabolic (protein sparing) supplement and read more
PRE-OR POST-WORKOUT CARBS? In the world of pre and post-workout nutrition, it is well established that carbohydrate and protein shakes taken before or after training helps with muscle growth and recovery. However, there is still debate regarding optimal timing of protein and carbohydrates on training days. A recent article published in Applied Physiology, read more	CITRULLINE IMPROVES ENDURANCE & RECOVERY The amino acid citrulline was first isolated from watermelon, thus its name was derived from the Latin word citrullus, meaning watermelon. In the body, it is produced during the conversion of L-arginine to nitric oxide (a vasodilator which causes blood vessels to get bigger to increase blood flow). Malate or read more

SPIRULINA BOOSTS STAMINA, BURNS FAT The ancient "super food", spirulina contains high levels of essential amino acids, fatty acids (linoleic acid, F-linolenic acid, and palmitic acid), selenium, and vitamins C and E. As well, it contains a powerful combination of other antioxidants. In a recent double bind, placebo controlled study published in Medicine & read more	PROTEIN ADDED TO CARBS ENHANCES ENDURANCE PERFORMANCE Athletes exercising for extended periods of time usually focus on supplementing with carbohydrate during exercise to provide fuel and prevent low blood sugar. Several sports drinks have began to add protein to carbohydrate based on research showing a positive effect on exercise tolerance. Can adding protein to carbohydrate during exercise read more
WHEY PROTEIN IMPROVES BLOOD PRESSURE AND VASCULAR FUNCTION The benefits of whey extend beyond simply increasing protein synthesis and promoting muscle anabolism. The various peptides and other bioactive substances found in whey protein are being studied for a myriad of other health benefits. When studied in cell culture, several of the peptides naturally present in whey protein have read more	ARGININE SUPPLEMENTATION AND EXERCISE PERFORMANCE Nitric oxide (NO) is a gaseous substance that has a critical role in the body as a potent dilator of blood vessels. It is well known that increasing the bioavailability of NO improves vasodilation and blood pressure, but emerging evidence suggests that nutritional manipulation of NO can improve other aspects read more
WHEY DECREASES APPETITE Whey protein is quickly digested and absorbed resulting in a rapid increase in blood levels of amino acids. AndrotestIn addition to stimulating muscle protein synthesis, this flooding of amino acids may also decrease appetite. A recent series of studies has discovered that whey protein given before a meal decreases food read more	Tongkat Ali supplementation and testosterone Tongkat Ali (aka Eurycoma longifolia or Longjack) is a tree native to South East Asia whose roots contain steroidal saponins that (when properly prepared and ingested) have been reported to increase the body's testosterone levels. In a study published in the Journal of Ethnopharmacology, scientists tested the effects of oral read more
Boost testosterone with calcium supplements Adequate testosterone levels are vital for maintaining muscular growth, libido, and energy levels. Thus, supplement companies have toiled to produce elaborate concoctions aimed at elevating testosterone, and some have been scientifically proven to work. Interestingly, a study published in Biological Trace Element Research suggests that taking a daily calcium supplement read more	Creatine- A myostatin inhibitor? Recently, evidence published in Molecular and Cellular Endocrinology shows that creatine supplementation in combination with resistance training blunts serum myostatin levels greater than exercise alone. Myostatin is a powerful growth inhibitor that works by increasing catabolism in skeletal muscle. In this double-blinded placebo controlled study, volunteers weight trained for 8 read more
Anabolic Amino Acids We are constantly reminded that amino acids are the "building blocks" of muscle, but now science tells us that they also regulate anabolic and catabolic hormone levels after strenuous weight training. In a recent study published in the Journal of Strength and Conditioning Research, scientists from the College of Charleston read more	BETAINE IMPROVES PERFORMANCE Betaine is a nitrogen containing compound and methyl derivative. It's role as a potential ergogenic aid has been only been looked at in a few studies, but that research has revealed some interesting findings. Betaine's principle ole is an osmolyte whereby it protects cells during periods of dehydration by increasing read more
MAXIMIZING PROTEIN SYNTHESIS Ingestion of essential amino acids and their presence in the blood is a potent stimulus to increase muscle protein synthesis. Some researchers have hypothesized that there is a limit to how much protein synthesis can be elevated even when essential amino acids remain elevated. To provide further evidence of this read more	WHEY PROTEIN ISOLATE PROTECTS AGAINST STRENGTH LOSS Unaccustomed exercise can lead to moderate to severe muscle damage that persists for several days to weeks. The disruption to muscle fibers causes significant decrements in strength and thereby limits the athlete's ability to perform subsequent exercise. Adequate recovery is highly dependent on provision of essential amino acids. Therefore providing read more
METABOLIC BENEFITS OF A UNIQUE SLOW RELEASE WAXY MAIZE STARCH FOR ATHLETES Sugar-based sports drinks are based on a simple concept - they rescue blood sugar during a crash. If used repeatedly during exercise that may aid in maintenance of blood sugar and provide fluids and minerals to support hydration and electrolyte balance. But an often ignored effect of these sports drinks read more	LOW CARBOHYDRATE DIET WITH RESISTANCE EXERCISE MAXIMIZES BODY COMPOSITION Low carbohydrate diets are an effective way to lose weight and body fat. In fact in many studies they outperform conventional low fat diets. Weight training is a potent stimulus to increase lean body mass. So the combination of a low carbohydrate diet with resistance training would be expected to read more
WHEY PROTEIN PROMOTES GREATER PROTEIN SYNTHESIS AFTER 3 SETS THAN 1 SET OF RESISTANCE EXERCISE A large number of studies have proved that protein supplementation after resistance augments protein synthesis. Whey protein in particular is an effective protein source because it is rapidly absorbed and contains a relatively rich source of leucine, an amino acid known to target signaling mechanisms that increase protein synthesis. Less read more	UNIQUE EFFECTS OF WHEY HYDROLYSATES Whey and soy protein represent two common sources of protein. Both have been described as fast acting because they are digested and absorbed faster than casein protein. However, there have been few studies that directly compared the absorption of whey and soy in the same subjects. Protein hydrolysates are pre-digested read more
Research Brief: Can Amino Acids Boost Growth Hormone Levels? Growth hormone (GH) is well known for its metabolic effects that promote positive nitrogen balance by increasing protein synthesis, increasing insulin-like growth factor-I (IGF-1), stimulation of lipolysis (fat breakdown), inhibition of fat synthesis, and general nutrition partitioning effects that promote accumulation of muscle mass while simultaneously shedding body fat. Therefore read more	Research Brief: BCAAs Reduce Muscle Soreness The branched chain amino acids (leucine, isoleucine and valine) are unique in that they make up a significant portion of muscle proteins and they are preferentially oxidized (burned) for fuel especially during exercise. Not surprisingly, there levels drop in blood and muscle with exercise. Leucine in particular has been shown read more
Research Brief: Higher Protein Preserves Muscle When Slashing Calories For many athletes, maintaining a specific body weight is a demand of their sport. Other athletes are judged on physical appearance. In either case, athletes often cut calories in an attempt to lose body weight. However, when calories are reduced, it raises the probability that muscle will be lost as read more	Research Brief: Black Tea Improves Exercise Recovery Many studies have shown health and performance benefits of green tea, which is always great news. But what about the "other" tea? In fact, the majority of tea produced in the world is black â€” and it's got some powerful properties of its own. Black tea is naturally rich in read more

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