These last two weeks have been very long for me. Actually more like this past month. I started a new training plan which involved more time in the gym and more time away from my daughter. It required me to tend to my house more than normal and make sure everything was clean as I knew I had family coming to visit soon and a spare room that still had boxes and things to be unpacked from when we moved. (Yes, still sitting there.) I had to spend time on preparing meals two times a week that took about 4-5 hours each time. To top it off I had 2 failed sleep studies which I still have to take one more and then I just quit lol. Let’s not forget appointments and Dr visits from having a sick kid once again! Anyways, all of this has made my time with my daughter feel limited. Each night I rock her to sleep I stare at her and realize how each day she gets a little bigger. New words are added to her vocabulary and I wonder where my sweet baby has gone as I hold this growing toddler who I love more than life itself. I dont want to miss this. This time I will never get back. This time that goes faster than I ever thought and one day she wont be my little girl curled up in my lap and it brings tears to my eyes. So for now I’ll stare at this tiny ever growing face and remember this….
Everyday, no matter what happens or who my daughter is with, when she sees me she stops and runs to me yelling “Mommy!” with the biggest hug because she missed me. She loves me. We need to as Moms (and Dads who read this) not be so hard on ourselves. We need to trust that what we are doing is right for our kids and not worry about what anyone else says or does. There will be times that no matter what we do someone else will disagree with our method or think they can do it better or just plain think we are wrong. Guess what, your not. If it’s what you feel is best then there is no wrong answer. There is no who did it better. It’s about what is right for YOUR family and guess what, the wonderful part is WHO F*%*ing CARES what others think!!! That’s the best part!! When you become a parent, you instantly become your own boss and no one above you will ever tell you what’s right or wrong. Your in charge. It’s a HUGE undertaking but absolutely the most rewarding experience one can ever have. It’s the most beautiful, exhausting, mind blowing, 24/7 time consuming, mentally draining, under appreciated, under valued and physically demanding job you will ever know and it lasts the rest of your life…… incredible right? (And a little scary lol) it’s also the BEST job I have EVER had…. period.
I read the poem below in a forum and had to share it here as it says it better than I could ever do…
“When we are worrying over whether or not they are eating right, eating enough, or if they even ate at all today.
They are loving us.
When we wonder if we are too hard on them or not disciplining them enough.
They are loving us.
When they give us extra cuddles or throw the biggest tantrum ever.
They are loving us.
When we are not sure if we held them too much today or didn’t hold them enough.
They are loving us.
When we can’t always be the fun and exciting mom because the house needs cleaned and life is chaotic.
They are loving us.
When we are trying to be present at home, but work is weighing on our minds.
They are loving us.
When we feel like everything is going wrong.
They are loving us.”
-Sara Bigelow Myser
Remember this, at the end of the day, nothing matters but your family. Your little ones who look up to you and think your the sun moon and stars all combined into one. You answer to no one but the Man Above, so release that tension from your shoulders, take a deep breath, and enjoy this little glimpse of time because it will all be gone before you know it and be just a wonderful memory.
xoxo
Wendy Lee Govoni Capurso
]]>Most of us have hectic schedules. Between work, the gym, and family, life can definitely take its toll on our energy. In this busy world we live in, it’s nice to enjoy a little extra pep-in-our-step. We have coffee and energy drinks, but coffee can get boring, and energy drinks are not exactly the best thing to put in our bodies when we account for the loads of sugar packed into one can. I previously mentioned people sipping on BCAAs throughout the day, and now they have an opportunity to reap the benefits of their anabolic concoction, and get a boost in energy! This can be achieved with Breach Ballistic. This product provides the same great aminos as its counterpart, Breach. Where they differ is in the added caffeine, theobromine, and choline bitartrate found in Breach Ballistic. I get it, you probably know what caffeine is, but did I mention there are two different forms of caffeine in this product? Yes, two. We have Caffeine Anhydrous, which is your typical, fast acting form of caffeine. This is dosed at 50mg, equivalent to about a half of a cup of coffee. The second form is Dicaffeine Malate. Also dosed at 50 mg, this version of caffeine tends to provide a “cleaner” and longer lasting boost of energy. Theobromine works similarly to caffeine. This ingredient increases energy levels and will heighten focus. Choline Bitartrate is phenomenal. While not a stimulant, this molecule will intensify your focus, which will undoubtedly help in day to day activities. It is safe say Ballistic Breach is great tool to stay anabolic and give you boost throughout the day, especially in the gym.
You may be wondering if this product is safe to take during your workout, specifically after drinking a pre-workout. The answer is two-fold. Yes you can, but use caution and asses your tolerance prior to doing so. Lessen the dose of either your pre or Breach Ballistic prior to drinking a full serving of both. There are many products out there that are already pushing the limits when it comes to the level of stimulants they contain, so it would be good practice to proceed carefully when using two products that contain such ingredients. Now, if you choose to drink a stim-free powder prior to working out, you will be absolutely fine drinking Breach Ballistic during your session. As mentioned earlier, the level of caffeine in Breach Ballistic would equate to around a cup of coffee. There is not a whole lot to worry about when it comes to being overly stimulated if you are taking just this product. Some people choose to mix both their pre and BCAAs and drink it all at once! In case you were curious, yes, this product is delicious, and comes in three excellent flavors. With choices like Blue Lemonade, Strawberry Kiwi, and Watermelon, you cannot go wrong. You have now learned about a product that tastes great and has exceptional ingredients. This leads to the all important question: “What’s the price?”
Go ahead and repeat after me: “I’ve been ripped off.” There is no denying we have all made purchases with supplements that we have come to regret. Dropping hard earned cash on supplements that do not work, taste horrible, and sometimes do not even have what is listed on the ingredients label is the worst! Fortunately, you will not have this problem with Breach Ballistic. Currently being sold for $25.00, this, in my book, is a steal. And yes, you do get a FULL 30 servings. A quality product for under $1.00 per serving is hard to come by. As you can see, Breach Ballistic is worth the investment. If this product has your attention, do not forget to save some for the original Breach.
Between Breach and Breach Ballistic, one product is not better than the other. Redcon1 wanted to give their customers variety and convenience. Now, instead of having to drink a cup of joe and a separate BCAA shake, we have the opportunity to take care of business with one simple scoop of Breach Ballistic. On the other hand, some people are very sensitive to stimulants. With a stim-free product like Breach, those people still have the opportunity to enjoy the anabolic benefits of BCAAs. It would be good practice to keep both on-hand for every occasion!
Breach Ballistic is the answer for those of us who find ourselves dragging throughout the day. This is not the go-ahead for you to abandon sleep and start chugging this product. It is imperative that we get an adequate amount of rest. Unfortunately, even getting 6-8 hours of sleep can still leave us tired. This is a result of the day-to-day stress we experience. Whether it comes from school, work, at home, or even physical stress from the gym, it definitely affects us all. That is the nice thing about Breach Ballistic; it can literally benefit everyone. You do not have to be a gym rat to consume amino acids; your body will still utilize them! And of course, that extra energy and focus will help get you through your strenuous day. And fitness junkies, we all love our BCAAs due to their recovery benefits. Now, we have a delicious opportunity to enjoy our aminos and get in the zone, mentally and physically, with Breach Ballistic. Lift on my friends!
]]>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
]]>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
All of these techniques help your body relax so that you can birth in a more peaceful state! Hiring a doula is an excellent way to help you through a natural birth whether that be at home or in a hospital. This video is my experience birthing my first son which shows many of the previous mentioned techniques. Happy & healthy birthing?
-Hallie Bader, mom of two
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I’ve noticed a trend. Something we can thank the internet for, perhaps on both ends. The beauty of the internet is that it’s opened everyone up to create a voice, movement, opinion. It can be wonderful, and at times discouraging and upsetting, especially when said opinion doesn’t agree with yours. Something that has popped up multiple times for me in just the last week are blogs or videos of women talking about their dislike or intolerance for the women online who preach “Fitmom” or “Fitpregnancy”. In this rant on the “fit mom” community, they are discouraging followers from worrying about their fitness goals. In a nut shell, making judgmental statements to allude to the fact that if you are focusing on such goals, you must not be the best mother you can be.
Now, clearly the elephant in the room is that I am one of those women who enjoy posting/talking about life as a mom in fitness, aka Fitmom, who also happens to be pregnant. Now, I’m not going to point any fingers as to who’s right or wrong here, because we’re all going to promote what we believe in. What I am here to do is argue the statements of these women that feel the moms promoting fitness are too focused on themselves and not their role as a mother. I even read as much as a statement that we “must” give in to cravings and not worry if we are gaining an excessive amount of weight, because apparently the more weight you gain, the more you’re “loving” your child. Huh??
Are there extreme cases? Yes. On both ends. I do my best to show a little bit of life as a mom mixed in with my fitness life. But that’s me, and I know not every mom wants to post about their kids and specifics of what they do with them on an hour to hour basis.
Here’s my issue with these women. We live in a society that more often than not, automatically default to the thought that “eating for two” is doubling the calories with zero repercussions . You should not (or don’t have to) exercise during pregnancy. Having a baby means losing your body. You’re selfish if you’re a mom and take care of yourself in any way. If you’re anxious or depressed, there’s medication for that. The list really goes on as to what the average woman thinks of pregnancy and motherhood. Among those thoughts are few that have to do with caring for your child and tending to their every need, want and desire. That typically comes natural to moms. That’s what we’re meant to do.
My issue is, if these are the thoughts most women have, and there are women who have figured out a different way to do things so you’re not losing your sanity, you’re gaining back confidence in your body, not peeing yourself when you sneeze (which one mom claims EVERY mom does after having a baby), have the physical ability to keep up with multiple kids, all while being a loving, amazing, cuddly mom, then WHY would you discourage such a positive powerful message from being spread? Maybe it’s just something to argue and these women feel they haven’t figured it out themselves so need someone to blame, but it personally makes me sad to read. It’s a movement in our society that could move in a positive direction, and discouragement from the lifestyle is the last thing we need.
I’m a huge advocate of power of the mind, that we all have the ability to choose how we want to live our life even in the crappiest of situations. In a book I read titled, Your Pelvic Floor, there was a quote that I absolutely loved. “Don’t confuse something common as being something normal”. This quote could not speak to me anymore if it tried! Maybe it’s the slightly rebellious side of me that loves going against the “norm”, but this is such a powerful message that all women should know before entering pregnancy and motherhood. To the mom who made the video claiming “all women pee themselves when they sneeze post pregnancy”, no, just no. This is common, but really is it normal at 30 years old to be at that point? That, is what you call a weak pelvic floor, something that can be prevented and treated with exercise. God forbid we acknowledge this and want to do something about it. We must be really crappy mothers for neglecting our child to enhance our own self confidence and physical abilities. Guess what, you can do this without your child feeling neglected, and more importantly while your child feels so unbelievably loved. Taking care of yourself is NOT selfish when you can set such an amazing example.
To the mom saying rather than working out we should be “worrying about rocking our child to sleep”, how long exactly do you think workouts are?? I can promise you if you’re doing it right, you can do 30-60 minutes tops with a nutritious diet. That leaves what, 23-23.5 hours remaining in the day to focus on being a mom? If your child naps, utilize some of that time to prepare some meals or get in a home workout. If they don’t nap, let your child learn some independence by playing on their own for 30 minutes while you do those things next to him/her.
Perhaps these moms are confused that us “Fitmoms” live our life inside the gym, only to come home and ignore our children to make chicken and vegetables to then return to the gym for round 4, neglecting their every need and desire in life. Not exactly how it works. To all the women who are on the fence on how they feel on this subject, just know that it is beyond possible to be a MOM while tending to your fitness goals. You do not have to make a choice between the two. All of these statements made by what I can only hashtag as #JudgementalMoms, come from a place of guilt and insecurity, I believe.
Rather than create backlash on the inspiring messages put out by some badass moms in fitness, take a look at how these two worlds can so easily work together to empower women everywhere. Why be a mom when you can be a FITmom, physically, mentally, emotionally.
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