IFBB Pro Dallas McCarver and Redcon1 Head Trainer Joe Bennett take us through a grueling workout on this back training video. We really get to see what it takes to be one of the best bodybuilders in the world with this footage. The guys start off with a ridiculously heavy set of Underhand Bent Over Rows. Dallas works his way up to 405lb with perfect form on each rep. Joe follows suit with bent over rows and bangs out an equally clean set of reps using 315lb. After that, they went into Rack Pulls, T-Bar Rows with varying grips, both narrow and wide. From there it was time for Hammer Strength Single Arm Rows. They did drops sets while standing upright instead of sitting on the bench fixed to the machine. To finish the brutal session Dallas hit a few sets of Angle Pull Ups. This training session was not for the faint of heart. If you try and do this one yourself be prepared to be sore for the next week!
Acetyl l-carnitine is the primary ingredient contained inside Double Tap, and is an amino acid. Commonly used as a component in fat loss products, acetyl l-carnitine has seen widespread use in supplements for many years. The primary means through which it accomplishes this task is by encouraging the uptake of fatty acids (hydrocarbon chains typically found in fats and oils) into your cells. From this point, cellular mitochondria utilize these fatty acids in what is known as the Krebs Cycle, which ultimately causes the output of energy. One gram of acetyl l-carnitine is contained in the recommended dose from Double Tap, and it is important to follow this dosing carefully. Excessive use will cause buildup of a molecule known as acetyl-CoA (coenzyme A) which causes carbohydrates to be used instead of fatty acids.
Next on the ingredients listed in Double Tap comes choline bitartrate, a water-soluble vitamin-like nutrient. When used for their fat loss capabilities, choline supplements rely on their ability to slightly elevate the body’s rate of lipolysis in order to bring about change. Lipolysis is a complex process involving the metabolism of lipids (fats) and is typically induced by certain hormones. Double Tap’s inclusion of choline into its formula speeds up the rate that this process happens at, allowing you to burn fat even sooner.
The third substance listed on the Double Tap label (green tea extract) may surprise you. Green tea however has long been known to possess some simple basic weight loss benefits, due to its makeup. Green tea contains a class of antioxidants known as catechins, which are the source of the tea extract’s fat loss properties. Simply put, catechins work by slightly increasing the typical rate at which your body utilizes energy. This causes increased need for energy output, and translates to more fats being metabolized. Furthermore, the caffeine inherent in the green tea extract acts (as caffeine always does) as a mild stimulant, serving to depress the consumer’s appetite. It is worth noting however that green tea’s ability to promote fat loss depends highly on the user not being caffeine-resistant prior to consumption, so it’s a good idea for consumers of Double Tap to cut back on their caffeine intake. Also ensure proper hydration during use, as caffeine is a natural diuretic.
Lastly we’ll discuss 2-aminoisoheptane, another stimulant. Aminoisoheptane is a somewhat newer ingredient, having very little exposure on the supplement market thus far. Relatively little is known about it, but it is believed to function in a method similar to tuaminoheptane. Its value is due to its ability to support high energy levels while simultaneously reducing appetite among users.
Through these ingredients, Double Tap covers multiple bases with its formula. Mental focus and improved physical drive are key to increased performance in the gym (especially to athletes on a reduced diet). Its ability to reduce appetite combined with its fat loss components greatly assist the athlete who utilizes it. Double Tap comes in powder form, making it easily combinable with preworkout supplements or just as simple to take on its own.
Overall, Double Tap is one of the most potent fat burning products on the market. Few others can match its overall potential to aid the user in their weight loss goals through the use of multiple different pathways and ingredients. Commonly, rival fat loss products will base their formula on one or two individually weak substances. Contrast this to Double Tap’s ingredient list, which is a veritable laundry list of components to bring you that much closer to your goals. In an industry swamped with outdated and non-scientific backed products, Double Tap stands out even more. The second-to-none potential contained in this powerhouse leaves it as the clear choice for bodybuilders and fitness athletes across the world.
Written by Trent Wozniak
]]>Creatine (a nitrogenous organic acid) is of course the base ingredient in such supplements. Its most important function in the human body is to enable the recycling of adenosine triphosphate (ATP) in muscle and brain tissue. ATP is a muscle cell’s primary source of energy, and is recycled by adenosine diphosphate (ADP) via the accumulation of a phosphate group molecule. Creatine has seen clinical use in treatment of individuals with muscular dystrophy, and has also been commonly utilized by the athletic community for decades. Roughly one half of the human body’s creatine is synthesized in the liver, with animal sources of protein (wild game, fish, lean red meat, etc.) providing the rest. The main benefits associated with a creatine-based preworkout are increased endurance and strength improvements. A dose of 5 grams per day is typically recommended for peak performance.
Another common ingredient is caffeine. Caffeine is a widely-used stimulant in products across the world, and has found a place in many workout supplements as well. 100-200 mg (or about the amount found in 1-2 cups of coffee) should be sufficient. The basis of caffeine’s use is its ability to block the action of the nucleoside adenosine on its receptor. This serves to block or delay the onset of drowsiness, which is typically prompted by adenosine. In practical terms, this means that its value in a preworkout is its propensity to discourage fatigue among athletes who choose to utilize it. Like all stimulants caffeine will somewhat depress the appetite, making it somewhat unhelpful for weightlifters engaging in a bulk phase.
L-arginine is an α-amino acid that, when used in preworkout, converts to nitric oxide upon metabolism. Products that contain this ingredient or are based on it are typically referred to as “vasoactive.” Nitric oxide serves to promote capillary and pulmonary dilation, allowing for faster and more efficient transport of oxygen to muscular tissues being used during training. This increased oxygen flow will result in better muscle contractions and higher production of ATP (created via certain enzymes through a process known as oxidative phosphorylation). Three grams is considered an effective dose. While it also serves other purposes and functions, its use among bodybuilders and similar athletes is by far its best documented.
The presence of a ph buffer such as taurine is also common. During a workout, skeletal muscles function at their best when the blood flowing to them is within a certain alkalytic ph range. A mitochondrial ph gradient exists across the inner membrane of cells, a fact that was demonstrated and proven in the 1960’s and 1970’s. Taurine’s role in the maintenance of this buffer is to stabilize it, keeping it safely within a ph range of 7.5-8.5. If a cell’s buffering capabilities are too low the gradient can potentially shift, ultimately disrupting ATP production in that cell. Simply put, taurine’s role (and that of other ph regulating substances) is to enable cells to produce ATP for energy. Taurine dosing is typically done at around one gram.
The amino acid tyrosine can also be found in many preworkouts. Its most common physiological role is to enable signal transduction in the brain. To this end it serves as a precursor to the organic chemical norepinephrine, which stimulates metabolism. Norepinephrine reserves are depleted as a result of prolonged intense training. 1-2 grams of tyrosine is sufficient to raise norepinephrine levels and enhance brain function.
At the end of the day it is the consumer’s responsibility to carefully analyze and select supplements that will best serve their personal needs. Many seek to enhance their endurance, strength, focus, and intensity at the gym. For these individuals a preworkout substance may hold great potential benefits. Having such a substance in your supplemental arsenal makes your goals more achievable, and allows your ambitions to rise higher. A good basic understanding of common supplement ingredients will greatly benefit such a person, helping them to select the product best suited for their interests and allowing them to pursue their goals with much more confidence.
Written by Trent Wozniak
]]>The most well-known indication of low testosterone is sexual difficulties. These can range widely. Men with low levels commonly experience reduced or subpar sex drives. A reduced number of spontaneous erections, difficulty gaining an erection, and lower duration of an erection are all commonly seen as well. This is particularly common in men aged 30 or older, due to their naturally declining androgen levels as well as a higher amount of their remaining testosterone being bound to SHBG (sexual hormone binding globulin) which renders it unavailable for use. Infertility is less commonly seen than other more typical indicators, but is by no means unheard of.
Sleep problems and/or difficulty in remaining asleep for long periods of time may also be experienced. The role that testosterone plays in this issue has not been clearly defined yet, despite extensive research. What is known however, is that a definitive and strong relationship exists between having low levels of free testosterone in the male body and difficulty in getting a full night’s sleep. Science may have been unsuccessful in isolating the mechanism by which this relationship stands, but it clearly exists.
One of the other known functions of testosterone is that of emotional regulation. It has been established that mood swings and depression in men are more common among those suffering from low levels of testosterone. There is even a term for this condition, known as “irritable male syndrome.” It is typically defined as a state of constant frustration, hypersensitivity, and sometimes even anger. Men who have successfully raised their levels commonly describe an improved sense of wellbeing, as well as higher self-confidence and motivation. Better memory recall and concentration are reported as well. Less susceptibility to stress and irritation are also reported.
For those who seek to enhance their performance at the gym, a healthy testosterone level is a must. Testosterone promotes increased protein synthesis in lean muscle tissue. This is accomplished by stimulation of a growth hormone response in the pituitary gland, which in turn promotes amino acid uptake. It can also serve to escalate the number of neurotransmitters at the uptake site in muscle fibers and encourage faster tissue growth. It is also theorized that testosterone may have a relationship with satellite cells. Increased strength and endurance will be noted by the athlete who ensures healthy androgen levels in his body. The obvious and immediate effects of this will be the ability to move more weight in the gym, the inclination to train harder utilizing heavier lifts, and a quicker post-workout recovery time. Decreased soreness after training sessions is also a common benefit.
One common way of approaching this issue is to seek testosterone replacement therapy (known as TRT). This medical process is rapidly attracting more adherents, with some estimates stating that the number of men who seek TRT has more than tripled in the past ten years. The established means of procuring TRT begins by requesting one’s personal doctor to order bloodwork done utilizing a sample taken from the patient. After low testosterone levels have been established, a pharmaceutical prescription (commonly aiming for shots of around 100-200 mg. of testosterone per week) will be given, and the patient can begin injections.
Many athletes seek to elevate their testosterone levels through non-medical means. Some men turn to over the counter testosterone booster products. In recent years there has been an increase in use of plant based products. The plant hormone laxogenin in particular has seen elevated use among supplement companies. The metalloid boron is also a common ingredient in many booster products. Saponin compounds such as fenugreek extract have also been tried.
The health and fitness craze of today’s world leaves many seeking to acquire an edge over their competition when it comes to physical performance. Due in part to this, the use of natural testosterone boosters has skyrocketed. Whatever method that you ultimately choose to boost your testosterone level, the many health benefits will be worth it.
]]>Vitamin K is an essential vitamin that is one of the four fat-soluble vitamins. Vitamin K comes in different forms (vitamers) that are either phylloquinones (vitamin K1) or menaquinones (vitamin K2 which is abbreviated as MK-x.) The three forms of vitamin K that can be utilized by the body are vitamin K1 and dual forms of K2 (MK-4 and MK-7.) The health benefits of vitamin k seem endless and include regression of preformed arterial calcification, maintenance of bone density, and promotion of a healthy heart and vascular system. As with all of my articles, I do not feel making claims on a product or ingredient is good enough. Instead, we must dig into the research…and luckily for us. vitamin k has well over 400 studies that I have personally read over the years. The first one I wish to look at is from Knapen et al and looked at a three-year low-dose menaquinone-7 supplementation and how it helps decrease bone loss. The results were that MK-7 intake significantly improved vitamin K status and decreased the age-related decline in BMC and BMD at the lumbar spine and femoral neck, but not at the total hip. Bone strength was also favorably affected by MK-7. MK-7 significantly decreased the loss in vertebral height of the lower thoracic region at the mid-site of the vertebrae. This lead to their conclusion that MK-7 supplements may help to prevent bone loss (1.)
But even more importantly that aiding in bone mineral density is its ability to fight atherosclerosis (as this is my main reason for recommending this vitamin to bodybuilders that are using potentially harsh supplements that can cause atherosclerosis over time.) Jennifer Ming has talked extensively on this topic stating that “numerous studies have demonstrated that people with higher intakes of vitamin K2 have a reduced risk for cardiovascular disease. Intrigued by this connection, Polish researchers from the Medical University at Lodz teamed up with researchers from Maastricht University in the Netherlands and Poland’s International Science and Health Foundation to determine if vitamin K2 supplementation could reduce the progression of existing atherosclerosis. The scientists evaluated the progression of atherosclerosis in a group of 42 patients with chronic kidney disease. These patients were ideal for this type of study because they are known to experience a rapid reduction in bone mineral density (a measure of bone strength) as a result of calcium losses from bone. They are also subject to equally excessive deposits of calcium in tissues where it doesn’t belong—particularly in the walls of major arteries. For the study, the subjects were divided into two groups. One group received vitamin K2 (90 mcg per day) plus vitamin D3 (400 IU per day). The second group received only vitamin D3 (400 IU per day). After nine months, it was already evident that the subjects taking the combination of vitamins K2 and D3 experienced a slower progression of the Common Carotid Intima Media Thickness, which is a good indicator of atherosclerosis, as well as a predictor of cardiovascular episodes and death. Specifically, the thickness of the carotid (major neck) arteries increased by 13.73% in the group taking vitamin D3, but in the group taking both vitamins, it only increased by 6.32%. Remember that the group of subjects in this study have a tendency for an increased carotid intima media thickness as a result of calcium losses from bone. In addition, subjects taking the combination of vitamins K2 and D3 showed a reduction in carotid artery calcification score in all patients except those with the highest scores at baseline. This indicates that calcium was staying in the bones, where it belongs, and out of the arteries. These results clearly indicated that vitamin K2 does indeed reduce the progression of atherosclerosis” (2, 3, 4.)
Vitamin K clearly has a place on everyone’s health supplement shelf and has more than enough literature and actual application to back that statement up. In terms of practical application, we need to look at a few different minimum effective dosages for the various forms of vitamin k. For phylloquinone (vitamin K1), the minimum effective dosage is 50mcgs. For short chain menaquinones (MK-4), the minimum effective dosage is 1500mcgs. For the longer chain menaquinones (MK-7, MK-8, and MK-9), the minimum effective dose is around 100-250mcgs. So be sure to purchase a vitamin k product that contains the effective forms of vitamin k and in the proper dosages.
Alex Kikel
MS, PES, CPT, Speed and Explosion Specialist Level II
Owner of www.theprepcoach.com
References
A randomized, parallel controlled, open-label clinical trial was conducted to evaluate the effect of a botanic compound berberine (BBR) on NAFLD from Yan et al. A total of 184 eligible patients with NAFLD were enrolled and randomly received (i) lifestyle intervention (LSI), (ii) LSI plus pioglitazone (PGZ) 15mg qd, and (iii) LSI plus BBR 0.5g tid, respectively, for 16 weeks. Hepatic fat content (HFC), serum glucose and lipid profiles, liver enzymes and serum and urine BBR concentrations were assessed before and after treatment. We also analyzed hepatic BBR content and expression of genes related to glucose and lipid metabolism in an animal model of NAFLD treated with BBR. As compared with LSI, BBR treatment plus LSI resulted in a significant reduction of HFC (52.7% vs 36.4%, p = 0.008), paralleled with better improvement in body weight, HOMA-IR, and serum lipid profiles (all p<0.05). BBR was more effective than PGZ 15mg qd in reducing body weight and improving lipid profile. BBR-related adverse events were mild and mainly occurred in digestive system. Serum and urine BBR concentrations were 6.99ng/ml and 79.2ng/ml, respectively, in the BBR-treated subjects. Animal experiments showed that BBR located favorably in the liver and altered hepatic metabolism-related gene expression. BBR ameliorates NAFLD and related metabolic disorders. The therapeutic effect of BBR on NAFLD may involve a direct regulation of hepatic lipid metabolism (1.)
The second study I wanted us to look at was one from Zhang et al. The objective of the study was to evaluate the efficacy and safety of berberine in the treatment of type 2 diabetic patients with dyslipidemia. One hundred sixteen patients with type 2 diabetes and dyslipidemia were randomly allocated to receive berberine (1.0 g daily) and the placebo for 3 months. The primary outcomes were changes in plasma glucose and serum lipid concentrations. Glucose disposal rate (GDR) was measured using a hyperinsulinemic euglycemic clamp to assess insulin sensitivity. In the berberine group, fasting and postload plasma glucose decreased from 7.0 +/- 0.8 to 5.6 +/- 0.9 and from 12.0 +/- 2.7 to 8.9 +/- 2.8 mm/liter, HbA1c from 7.5 +/- 1.0% to 6.6 +/- 0.7%, triglyceride from 2.51 +/- 2.04 to 1.61 +/- 1.10 mm/liter, total cholesterol from 5.31 +/- 0.98 to 4.35 +/- 0.96 mm/liter, and low-density lipoprotein-cholesterol from 3.23 +/- 0.81 to 2.55 +/- 0.77 mm/liter, with all parameters differing from placebo significantly (P < 0.0001, P < 0.0001, P < 0.0001, P = 0.001, P < 0.0001, and P <0.0001, respectively). The glucose disposal rate was increased after berberine treatment (P = 0.037), although no significant change was found between berberine and placebo groups (P = 0.063). Mild to moderate constipation was observed in five participants in the berberine group. They concluded stating that “Berberine is effective and safe in the treatment of type 2 diabetes and dyslipidemia” (2.)
Now that we know from a literary standpoint that berberine itself is a very potent glucose disposal agent, I wanted to look specifically at Super Berberine, also known as Berberine-Cyclodextrin Complex (this just means that the berberine is complexed with cyclodextrins.) Cyclodextrins are sugar molecules bound into a ring- or doughnut-shape, which can be used to increase the solubility of other compounds by the formation of inclusion complexes. The insoluble compound is held in the hydrophobic cavity, and the cyclodextrin acts as a water-soluble “carrier” molecule. This makes berberine more soluble leading to a greater bioavailabliltiy than normal berberine and also makes it less bitter because the complexed molecules do not interact as fully with our taste buds (3, 4, 5.) As this form of berberine is enhanced, that typically means its a trademarked ingredient (which this is.) That means its typically only found in higher end GDAs. Partition-Elite from Prime Nutrition contains super berberine at a very effective dosage of 50mgs (due to the fact that the bioavailability is enhanced and is combined with eight other GDAs.) So if you’re looking to implement Super Berberine, try out Partition-Elite with a higher carbohydrate meal and monitor as it will increase insulin sensitivity, promotes a positive partitioning environment where you store more calories in muscle cells instead of fat cells, and helps in keeping you growing leaner.
Alex Kikel
MS, PES, CPT, Speed and Explosion Specialist Level II
Owner of www.theprepcoach.com
References
First off, lets look into GABA! GABA is known as the ‘downer’ neurotransmitter that counters glutamate and has a tough time crossing the blood brain barrier. GABA is the main inhibitory neurotransmitter of the CNS. It is well established that activation of GABA(A) receptors favors sleep. Three generations of hypnotics are based on these GABA(A) receptor-mediated inhibitory processes. The first and second generation of hypnotics (barbiturates and benzodiazepines respectively) decrease waking, increase slow-wave sleep and enhance the intermediate stage situated between slow-wave sleep and paradoxical sleep, at the expense of this last sleep stage. The third generation of hypnotics (imidazopyridines and cyclopyrrolones) act similarly on waking and slow-wave sleep but the slight decrease of paradoxical sleep during the first hours does not result from an increase of the intermediate stage. It has been shown that GABA(B) receptor antagonists increase brain-activated behavioral states (waking and paradoxical sleep: dreaming stage). Recently, a specific GABA(C) receptor antagonist was synthesized and found by i.c.v. infusion to increase waking at the expense of slow-wave sleep and paradoxical sleep. Since the sensitivity of GABA(C) receptors for GABA is higher than that of GABA(A) and GABA(B) receptors, GABA(C) receptor agonists and antagonists, when available for clinical practice, could open up a new era for therapy of troubles such as insomnia, epilepsy and narcolepsy. They could possibly act at lower doses, with fewer side effects than currently used drugs (1.)
Second, we look into taurine. Taurine is an organic acid which acts as a lipid/membrane stablilizer in the body and is one of the major inhibitory amino acid neurotransmitters in the brain along with the previously mentioned GABA. When Taurine reaches the brain, it interacts with GABA receptors in the thalamus which is involved in controlling how much sensory information is forwarded to the processing cortex of the brain. Its in this way that taurine is more like a depressant than a stimulant and results in a suppression of excitatory activity. Lin et al stated in a paper entitled the “Effect of taurine and caffeine on sleep–wake activity in Drosophila melanogaster” that “Taurine is a GABA receptor agonist, which is inhibitory to neuronal firing. We show here that flies receiving a low dose of caffeine (0.01%) increase locomotor activity by 25%, and decrease total sleep by 15%. Treatment with taurine at 0.1% to 1.5% reduces locomotor activity by 28% to 86%, and shifts it from diurnal to nocturnal. At 0.75%, taurine also increases total sleep by 50%. Our results show that taurine increases sleep, while caffeine, as previously reported, attenuates sleep. Flies treated with both caffeine and taurine exhibit two differential effects which depend upon the ratio of taurine to caffeine. A high taurine:caffeine ratio promotes sleep, while a low ratio of taurine:caffeine inhibits sleep to a greater extent than the equivalent amount of caffeine alone” (2.)
Last, we look into Mucuna Puriens. Mucuna Pruriens are beans that are a good source of L-DOPA. One of the main reasons I’m a big fan of mucuna pruriens is because of their ability to induce a feeling of well being which aids in cortisol reductions and clearly is a good choice when looking at improving your quality of sleep. Shukla et al stated “This study included 60 subjects who were undergoing infertility screening and were found to be suffering from psychological stress, assessed on the basis of a questionnaire and elevated serum cortisol levels. Age-matched 60 healthy men having normal semen parameters and who had previously initiated at least one pregnancy were included as controls. Infertile subjects were administered with M. pruriens seed powder (5 g day(-1)) orally. For carrying out morphological and biochemical analysis, semen samples were collected twice, first before starting treatment and second after 3 months of treatment. The results demonstrated decreased sperm count and motility in subjects who were under psychological stress. Moreover, serum cortisol and seminal plasma lipid peroxide levels were also found elevated along with decreased seminal plasma glutathione (GSH) and ascorbic acid contents and reduced superoxide dismutase (SOD) and catalase activity. Treatment with M. pruriens significantly ameliorated psychological stress and seminal plasma lipid peroxide levels along with improved sperm count and motility. Treatment also restored the levels of SOD, catalase, GSH and ascorbic acid in seminal plasma of infertile men. On the basis of results of the present study, it may be concluded that M. pruriens not only reactivates the anti-oxidant defense system of infertile men but it also helps in the management of stress and improves semen quality” (3.)
There are obviously more tremendous sleep aids when it comes to supplementation but GABA, Taurine, and Mucuna Puriens are three that are easily in my top ten favorite sleep ingredients along with melatonin, l-theanine, and a few others. Luckily, GABA, Mucuna Puriens, melatonin, and l-theanine are all in RedCon1’s sleep product Fade Out which also contains other ingredients to aid in growth hormone support, getting you into a deeper REM sleep, as well as to improve muscle recovery!
Alex Kikel
MS, PES, CPT, Speed and Explosion Specialist Level II
Owner of www.theprepcoach.com
References
Increased power output from muscle carnosine was shown by one of the more popular studies from Baguet et al in rowing performance. Chronic oral β-alanine supplementation is shown to elevate muscle carnosine content and improve anaerobic exercise performance during some laboratory tests, mainly in the untrained. It remains to be determined whether carnosine loading can improve single competition-like events in elite athletes. The aims of the present study were to investigate if performance is related to the muscle carnosine content and if β-alanine supplementation improves performance in highly trained rowers. Eighteen Belgian elite rowers were supplemented for 7 wk with either placebo or β-alanine (5 g/day). Before and following supplementation, muscle carnosine content in soleus and gastrocnemius medialis was measured by proton magnetic resonance spectroscopy ((1)H-MRS) and the performance was evaluated in a 2,000-m ergometer test. At baseline, there was a strong positive correlation between 100-, 500-, 2,000-, and 6,000-m speed and muscle carnosine content. After β-alanine supplementation, the carnosine content increased by 45.3% in soleus and 28.2% in gastrocnemius. Following supplementation, the β-alanine group was 4.3 s faster than the placebo group, whereas before supplementation they were 0.3 s slower (P = 0.07). Muscle carnosine elevation was positively correlated to 2,000-m performance enhancement (P = 0.042 and r = 0.498). It can be concluded that the positive correlation between baseline muscle carnosine levels and rowing performance and the positive correlation between changes in muscle carnosine and performance improvement suggest that muscle carnosine is a new determinant of rowing performance (1.)
Hobson et al conducted a very important bit of literature on beta alanine supplementation and its direct effects on exercise performance in a meta analysis. They stated that “due to the well-defined role of β-alanine as a substrate of carnosine (a major contributor to H+ buffering during high-intensity exercise), β-alanine is fast becoming a popular ergogenic aid to sports performance. There have been several recent qualitative review articles published on the topic, and here we present a preliminary quantitative review of the literature through a meta-analysis. A comprehensive search of the literature was employed to identify all studies suitable for inclusion in the analysis; strict exclusion criteria were also applied. Fifteen published manuscripts were included in the analysis, which reported the results of 57 measures within 23 exercise tests, using 18 supplementation regimes and a total of 360 participants [174, β-alanine supplementation group (BA) and 186, placebo supplementation group (Pla)]. BA improved (P=0.002) the outcome of exercise measures to a greater extent than Pla [median effect size (IQR): BA 0.374 (0.140-0.747), Pla 0.108 (-0.019 to 0.487)]. Some of that effect might be explained by the improvement (P=0.013) in exercise capacity with BA compared to Pla; no improvement was seen for exercise performance (P=0.204). In line with the purported mechanisms for an ergogenic effect of β-alanine supplementation, exercise lasting 60-240 s was improved (P=0.001) in BA compared to Pla, as was exercise of >240 s (P=0.046). In contrast, there was no benefit of β-alanine on exercise lasting <60 s (P=0.312). The median effect of β-alanine supplementation is a 2.85% (-0.37 to 10.49%) improvement in the outcome of an exercise measure, when a median total of 179 g of β-alanine is supplemented” (2.)
Finally, we’ll conclude on its ability to reduce fatigue from the works of Hoffman et al. The purpose of this study was to examine the effect of 30 days of beta-alanine supplementation in collegiate football players on anaerobic performance measures. Subjects were randomly divided into a supplement (beta-alanine group [BA], 4.5 g x d(-1) of beta-alanine) or placebo (placebo group [P], 4.5 g x d(-1) of maltodextrin) group. Supplementation began 3 weeks before preseason football training camp and continued for an additional 9 days during camp. Performance measures included a 60-second Wingate anaerobic power test and 3 line drills (200-yd shuttle runs with a 2-minute rest between sprints) assessed on day 1 of training camp. Training logs recorded resistance training volumes, and subjects completed questionnaires on subjective feelings of soreness, fatigue, and practice intensity. No difference was seen in fatigue rate in the line drill, but a trend (P = .07) was observed for a lower fatigue rate for BA compared with P during the Wingate anaerobic power test. A significantly higher training volume was seen for BA in the bench press exercise, and a trend (P = .09) for a greater training volume was seen for all resistance exercise sessions. In addition, subjective feelings of fatigue were significantly lower for BA than P. In conclusion, despite a trend toward lower fatigue rates during 60 seconds of maximal exercise, 3 weeks of beta-alanine supplementation did not result in significant improvements in fatigue rates during high-intensity anaerobic exercise. However, higher training volumes and lower subjective feelings of fatigue in BA indicated that as duration of supplementation continued, the efficacy of beta-alanine supplementation in highly trained athletes became apparent (3.)
It is clear that beta alanine is a supplement that is beyond beneficial for any athletic endeavor! In these studies, we see a wide array of dosages from 2 grams all the way up to 5 grams. It has been concluded that 3.2 grams of beta alanine is the accepted clinical dosage. If your taking a pre workout that has LESS than that clinical amount then you’re pretty much wasting your money as you will not reap the full benefits. Luckily, supplements like Total War from RedCon1 provide the full 3.2 gram clinical dosage of beta alanine along with other great ergogenic aids like citrulline malate, agmatine sulfate, and a number of others ALL having the correct clinical dosage.
Alex Kikel
MS, PES, CPT, Speed and Explosion Specialist Level II
Owner of www.theprepcoach.com
References
Admiration. Fear. Disgust. Such terms often accompany an egregiously muscular physique. For better, or for worse, the general public remains enamored at the sight of a sidewalk cracking specimen despite any moral or aesthetic reservations they may carry. The need to even reference “morals” only exists due to the persistent demonizing of steroid use commonly associated with bodybuilders. More often than not the sheep of society will discredit a well-developed physique as nothing more than fictitious mass inflated by chronic drug abuse. These rampant displays of ignorance are a significant contributing factor for the sport’s inability to garner societal acceptance and financial interest from more conventional corporate contributors. A near-sighted perspective when considering that their absence places an inhibition on further athletic advancement beyond its current limitations. The policy in and of itself is contradictory to the very heart of competition. Competitors – true competitors, not mere participants – aspire to reach new tiers of human physical performance and despite many wasted pennies at the wishing-well, the viability of X-Men style genetic mutations is beginning to look bleak. If mainstream audiences continue to expect furthering degrees of superhuman abilities then they must come to understand the need for a superhuman physiology.
It is hardly news worthy to comment that PEDs(Performance Enhancing Drugs) exist at the upper echelon of nearly every competitive activity known. Yet, the populace is dumbfounded upon discovering that their favorite athletic icon has been dabbling in “extracurricular” supplementation between batting practice. Bodybuilding’s double-edged sword is its lack of subtlety regarding the more illicit elements that accompany it. Bombastic displays of freakish mass do little to quell steroid accusations, which, in truth, are usually correct. Consequently, bodybuilding is self-defeating by nature and continually fails to infiltrate sports programming networks or any significant level of mainstream exposure. Although Kai Greene has seen some success outside of wearing posing trunks, his reach is still quite limited when compared to the charismatic career of Arnold, who’s classic lines were befitting of Hollywood.
Despite the bastardization that stems from its use, steroids are more often than not referred to with a positive connotation in present day culture. Simply attach “on steroids” to the end of a noun and it instantly resonates a complimentary tone. Although the concept of needle-based drug usage will remain taboo around the dinner table, the popularity of PEDs within the fitness industry is higher than Snoop Dogg could ever hope to be. Ever since the Archduke of Anadrol, Bostin Loyd, expunged the extreme nature of bodybuilding culture, online forums have essentially transitioned into a pissing contest of Tren and Superdrol. This poses a quandary of a question: take the plunger and get country big or stand around in an extra schmedium tank top while wearing your D.A.R.E. sticker from middle school? Fortunately you do not need to compromise your childhood ethics in order to obtain a God-bod. For all their physically potentiating prowess, the novelty of risqué ‘roid usage wears faster than vital health markers.
Satire aside, there are notable anabolic alternatives presently available on the market. DHEA based prohormones have seen a surge in popularity since DASCA all but razed grey-area designers entirely. Traditionally, DHEA compounds have been overlooked due to being far less cost effective than their more readily active counterparts. Supplement industry innovator, Redcon1, however, has released a well-rounded line of these prohormones that afford the modern iron monger supraphysiological gains without supraphysiological side-effects. By introducing an ingenious Liposomal delivery system into its formulation, Redcon1’s SOMAL products are capable of achieving a standard of bioavailability nearing one-hundred percent. This exceptionally high conversion rate into the target compound allows users to experience the benefits of exogenous hormone usage without compromising the monthly food budget. Those who desire sheer mass and aggression would be wise to sample the tantalizing taste of SOMAL-4’s final form, Testosterone. As the predominant male hormone, no other compound shares its muscle potentiating effects. Alternatively, individuals who prefer less dramatic, leaner mass gains should reference SOMAL-1. Although a structural derivative of Testosterone, the introduction of 1-Testosterone via SOMAL-1 does not raise estradiol or impart a sudden spike in weight gain to the degree that Testosterone does. Rather, it exhibits a high binding affinity for androgen receptors that grant it superior strength enhancing properties, which makes its use advantageous in both bulking and cutting applications.
Rest assured, these two-stepping precursors meet all legal compliances despite their renowned effects on strength and mass acquisition. Lunge your way over to Redcon1.com, or download the app, to learn how SOMAL-1 and SOMAL-4 will allow you to reach your highest state of readiness.
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