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
]]>On the new video out today from Redcon1, IFBB Pro Dallas McCarver takes us through his day. Before most people are even awake, Dallas headed his chiropractor to get adjusted by Dr. Nick Ruggiero. Dallas has had a little bit of shoulder impingement and is finding that Active Release Therapy (ART) to be helping quite a bit. Then Dallas heads over to the Stretch Zone in Boca Raton, Florida to get further loosened up. Watch as he gets twisted and pulled into submission. Then he heads back home for a Meal #1 and then onto chest training at Busy Body Fitness Center. Watch the 335lb freak jump out at your screen in each scene, you won’t want to miss it.
]]>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.
]]>Recovering from a brutal workout relies heavily on proper nutrition and rest. Once those two factors have been accounted for, the cherry on top would be incorporating excellent supplements. A protein source, such as Isotope, and an amino product like Breach, or Breach Ballistic (Caffeinated) are excellent examples. These products would be most beneficial post-workout. After intense activity, this is when our body is most in need of nutrients. Breach is fantastic, as it incorporates the three EAAs I previously described as being the most valuable when it comes to recovery. Each has a unique job, and together they form the perfect package.
Leucine, Isoleucine and Valine play the biggest role of all aminos when it comes to muscle growth/recovery. They stimulate protein synthesis, regulate blood sugar levels, and even give a slight boost in energy. Leucine is the biggest player of the three in promoting protein synthesis. For this reason, you will find Breach packs a phenomenal 2:1:1 ratio of these aminos (2 parts Leucine, 1 part Isoleucine, and 1 part Valine). Think of your muscles as a “building” you are looking to construct. You have all of the materials to build your idea, now you just need someone to put it all together and oversee the project. We can view these three EAAs as being the team for the job. They signal for the muscle to grow/repair, and help you maintain an anabolic environment throughout your body. Anabolic means “muscle building state”, whereas if we were to be lacking the described EAAs, we would more often than not find ourselves in a catabolic situation, or “muscle loss state”. Being anabolic is ideal for not just men, but women too! Both can benefit from taking these EAAs. With Breach, you will get all of the benefits from these aminos, and, a little extra.
Muscle recovery is critical, but so is proper hydration. As an added bonus, Breach also contains coconut water powder and electrolytes to help you stay adequately hydrated. This makes it a perfect product for not just post workout, but all day long! Many successful bodybuilders and athletes drink amino acids throughout the day. This ensures a constant muscle building and properly hydrated state. This solves one of the biggest complaints in the fitness industry; muscle soreness.
I absolutely love being sore. That is my sign that I had a killer workout the day prior. For those of you that have tattoos, think of it like when you are in the process of getting inked. Yes, it hurts, but it is a “good” hurt! I feel that same way about muscle soreness post workout. Not everyone feels the same, and they need a solution to help ease their troubles. There really is no absolute, orthodox solution to being pain free after an all-out lift or sporting event (like a football game). This being said, if you are looking to help alleviate this in any way possible, an amino acid product like Breach will undoubtedly help. When we put our bodies through strenuous activity and put tension on our muscles for long periods of time, our muscle fibers will literally tear. For those of you new to the gym life, do not be alarmed. These are tiny breaks in the muscle tissue, nothing that is going to need medical attention. Over time, these rips in the muscle fiber fill back in with NEW muscle, and this is where we experience muscle gains, and more strength! Adding Lecuine, Isoleucine, and Valine into our diet in order to help facilitate this growth and repair is crucial. With the added hydration/electrolyte benefits, this also allows for optimal function within our muscular system. If you are still on the fence on incorporating aminos into your regiment, allow me to introduce a not-so-good hormone, Coritsol.
Cortisol is a stress hormone, and it can be very destructive to our body, particularly our muscles. This nasty hormone actually binds to receptors in our muscles, and can cause the dreaded catabolic environment to set in. Additionally, cortisol actually breaks down amino acids. To make matters worse, cortisol levels elevate during stress. This includes both mental and physical stress. Essentially, we are fighting an up-hill battle when we go to the gym when it comes to cortisol. With an EAA product like Breach, we can stop trying to walk “up” the “down” escalator and get back on track to providing our bodies with the proper environment needed for maximum recovery.
Recovery is the key to success. It does not matter what walk of life you come from. Whether you are an athlete, a bodybuilder, cyclist, runner, weekend warrior, etc, any and everyone can benefit from essential amino acids. There is not a single person who is maintaining an active lifestyle that would not like to see better, faster, and overall, more efficient results. When thinking about recovering and optimizing your bodies’ potential, there are three things you must be aware of at all times; proper nutrition, sleep, and supplementation. After nailing your diet and making sure you get sufficient rest, the last component is finding the right supplements. When it comes to recovery and growth, adding an amino product like Breach would be the perfect addition to your daily routine. Lift on my friends!
-Garrett Skurnit
]]>Sulforaphane’s ability to do everything we just discussed should make you want to start eating your broccoli as well as possibly supplementing with a good sulforaphane product (which is very few and fair between.) In terms of an applicable dosage, it seems that right around the 30mg per day mark is proven in literature to be beneficial (with some even dosing it up to double based on their body weight being higher.) Sulforaphane’s benefits are endless and is a must have health AND ergogenic aid supplement for any serious competitor (or at least it is in my eyes.)
References
So far, we see sleep deprivation interrupting normal circadian rhythms that interrupt and cause a cascading effect with normal hormone functioning. Now onto one final hormone thats released during sleep that everyone is highly concerned with…growth hormone. Growth hormone has its biggest spike with is roughly half of our daily growth hormone amount. If this process is interuppted, could this be another big reason why you’re not growing? Plasma growth hormone (GH), insulin, cortisol, and glucose were measured during sleep on 38 nights in eight young adults in a study from Takahashi et al (6.) Blood was drawn from an indwelling catheter at 30-min intervals; EEG and electrooculogram were recorded throughout the night. In seven subjects, a plasma GH peak (13-72 mmug/ml) lasting 1.5-3.5 hr appeared with the onset of deep sleep. Smaller GH peaks (6-14 mmug/ml) occasionally appeared during subsequent deep sleep phases. Peak GH secretion was delayed if the onset of sleep was delayed. Subjects who were awakened for 2-3 hr and allowed to return to sleep exhibited another peak of GH secretion (14-46 mmug/ml). Peak GH secretion was not correlated with changes in plasma glucose, insulin, and cortisol. The effects of 6-CNS-active drugs on sleep-related GH secretion were investigated. Imipramine (50 mg) completely abolished GH peaks in two of four subjects, whereas chlorpromazine (30 mg), phenobarbital (97 mg), diphenylhydantoin (90 mg), chlordiazepoxide (20 mg), and isocarboxazid (30 mg) did not inhibit GH peaks. Altered hypothalamic activity associated with initiation of sleep results in a major peak of growth hormone secretion unrelated to hypoglycemia or changes in cortisol and insulin secretion. Now, although that is disrupted, we know that our bodies are very good at compensating, and it seems overall 24 hour growth hormone levels are compensated for (7.) But the issue is, is this disruption causing a bigger issue? Could this change if it is chronic sleep deprivation? Would our bodies still compensate? I cannot answer that with certainty.
Sleep deprivation is also correlated to possible decline in thyroid hormone output, insulin sensitivity, and overall cognitive output (8, 9, 10.) The literature in this article makes it very clear that sleep deprivation very well COULD be why you’re not growing. So next time you hit a sticking point, remember to assess EVERY variable (looking at sleep first.) Once proper sleep patterns are assessed and corrected, you can move on to the next variable which could be holding back your progress.
References
In close relation is a study on sleep deprivation and how it reduces circulating androgens in healthy men. “The acute effect of sleep deprivation on the pituitary-testis axis was evaluated in 13 healthy men. To study such association, the circulating levels of follicle-stimulating hormone (FSH), luteinizing hormone (LH), prolactin (PRL), Androstenedione (A), Testosterone (T), Dihydro-testosterone (DHT) and Estradiol (E2) were measured along with Cortisol (C) before and after sleep deprivation. Morning (8:00 AM) venous blood samples were obtained prior and after a continuous restless period of 24 hr and the values were analyzed by the paired Student’s t test. There was a significant and parallel decrease of each androgen and E2 but not of FSH, L.H. PRL, or C, associated with the acute sleep deprivation” (3.) The issues that we are seeing tie directly into cortisol. The issue that arises is that coristol usually pulsates in pattern (meaning its higher in the morning and lower at night) BUT when sleep is deprived, it essentially disrupts this pattern and there by increases serum cortisol levels. Leproult shows this very well in a study from 1997. Sleep curtailment constitutes an increasingly common condition in industrialized societies and is thought to affect mood and performance rather than physiological functions. There is no evidence for prolonged or delayed effects of sleep loss on the hypothalamo-pituitary-adrenal (HPA) axis. We evaluated the effects of acute partial or total sleep deprivation on the nighttime and daytime profile of cortisol levels. Plasma cortisol profiles were determined during a 32-hour period (from 1800 hours on day 1 until 0200 hours on day 3) in normal young men submitted to three different protocols: normal sleep schedule (2300-0700 hours), partial sleep deprivation (0400-0800 hours), and total sleep deprivation. Alterations in cortisol levels could only be demonstrated in the evening following the night of sleep deprivation. After normal sleep, plasma cortisol levels over the 1800-2300-hour period were similar on days 1 and 2. After partial and total sleep deprivation, plasma cortisol levels over the 1800-2300-hour period were higher on day 2 than on day 1 (37 and 45% increases, p = 0.03 and 0.003, respectively), and the onset of the quiescent period of cortisol secretion was delayed by at least 1 hour. We conclude that even partial acute sleep loss delays the recovery of the HPA from early morning circadian stimulation and is thus likely to involve an alteration in negative glucocorticoid feedback regulation. Sleep loss could thus affect the resiliency of the stress response and may accelerate the development of metabolic and cognitive consequences of glucocorticoid excess (4.)
References
“The objective was to observe modifications in energy intake and physical activity after acute partial sleep deprivation in healthy men. Twelve men [age: 22 +/- 3 y; body mass index (in kg/m(2)): 22.30 +/- 1.83] completed a randomized 2-condition crossover study. During the first night of each 48-h session, subjects had either approximately 8 h (from midnight to 0800) or approximately 4 h (from 0200 to 0600) of sleep. All foods consumed subsequently (jam on buttered toast for breakfast, buffet for lunch, and a free menu for dinner) were eaten ad libitum. Physical activity was recorded by an actimeter. Feelings of hunger, perceived pleasantness of the foods, desire to eat some foods, and sensation of sleepiness were also evaluated. In comparison with the 8-h sleep session, subjects consumed 559 +/- 617 kcal (ie, 22%) more energy on the day after sleep restriction (P < 0.01), and preprandial hunger was higher before breakfast (P < 0.001) and dinner (P < 0.05). No change in the perceived pleasantness of the foods or in the desire to eat the foods was observed. Physical activity from 1215 to 2015 was higher after sleep restriction than after 8 h of sleep (P < 0.01), even though the sensation of sleepiness was more marked (P < 0.01). One night of reduced sleep subsequently increased food intake and, to a lesser extent, estimated physical activity-related energy expenditure in healthy men. These experimental results, if confirmed by long-term energy balance measurements, suggest that sleep restriction could be a factor that promotes obesity.” But this is just the beginning. Not only can it be very closely linked with obesity but its hormonal effects are astounding!
First, we should look at testosterone levels in a study from Leproult et al on the effects of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. After 1 week of 8-hour bedtimes (from 11 PM to 7 AM) at home, the participants spent 11 days in the laboratory for 3 nights of 10-hour bedtimes (from 10 PM to 8 AM; rested condition) followed by 8 nights of 5-hour bedtimes (from 12:30 AM to 5:30 AM; sleep restriction). Sleep was recorded each night and visually scored in stages 1, 2, 3, 4, and rapid eye movement (REM). Blood sampling every 15 to 30 minutes for 24 hours was initiated after the second 10-hour night and after the seventh 5-hour night. Samples were assayed for total testosterone and cortisol using an immunochemiluminescent assay (Immulite, Los Angeles, California). (To convert serum testosterone to ng/dL, divide by 0.0347; to convert serum cortisol to μg/dL, divide by 27.588.)
References
I also knew I couldn’t do it alone. And that’s OK to admit. Find yourself a good coach.
What is a good coach/mentor to you?
To me, a good coach makes time to listen and communicate. I know I can expect a response in a reasonable time. (No waiting anxiously for weeks for a reply. A good coach is one who won’t allow you failure. It’s THEIR opinion you come to respect. As much as you want it for you, you want it for them,and if you drop the ball, you feel like you let two people down. Their excitement is your excitement. Their motivation is your motivation. Every day, I want to not only make myself proud, but also make my coach proud. I push harder knowing she is there,pushing me. And I know as bad as I want it,she may be the only other person that wants it more for me than I do….
The quote below is a long-time favorite:
“Life’s best coaches are those who believe in you and your potential, sometimes even before you do.”
Remember this when you look for someone who is going to be in charge of changing your lifestyle.
Disclaimer: There are as many good coaches as there are bad ones, so make sure you DO YOUR RESEARCH on the best fit for you. My perfect fit is Team Bombshell with Mama Bombshell, Shannon Dey, and my personal coach, Gennifer Strobo. You have to do what’s right for you, and sometimes that requires trial and error. Do not be afraid to say what you want. You pay an expert to help you so before you go and spend hard-earned money makesure you are willing to also invest your energy and time, and sweat. (Lots of sweat.) At the end of the day, YOU are still the one that must follow instructions. No one can make you get out of bed, food prep, or go to the gym. But a good coach sure can make you feel accountable! No matter how you do it – self-motivation or hiring help, DO IT FOR YOU!
Dr. Jose Antonio’s research continues. This study (3) looked at the consumption of a high protein diet (>4 g/kg/d) in trained men and women who did not alter their exercise program. Thus, the purpose of this investigation was to determine if a high protein diet in conjunction with a periodized heavy resistance training program would affect indices of body composition, performance and health. Forty-eight healthy resistance-trained men and women completed this study (mean ± SD; Normal Protein group [NP n = 17, four female and 13 male]: 24.8 ± 6.9 yr; 174.0 ± 9.5 cm height; 74.7 ± 9.6 kg body weight; 2.4 ± 1.7 yr of training; High Protein group [HP n = 31, seven female and 24 male]: 22.9 ± 3.1 yr; 172.3 ± 7.7 cm; 74.3 ± 12.4 kg; 4.9 ± 4.1 yr of training). Moreover, all subjects participated in a split-routine, periodized heavy resistance-training program. Training and daily diet logs were kept by each subject. Subjects in the NP and HP groups were instructed to consume their baseline (~2 g/kg/d) and >3 g/kg/d of dietary protein, respectively. Subjects in the NP and HP groups consumed 2.3 and 3.4 g/kg/day of dietary protein during the treatment period. The NP group consumed significantly (p < 0.05) more protein during the treatment period compared to their baseline intake. The HP group consumed more (p < 0.05) total energy and protein during the treatment period compared to their baseline intake. Furthermore, the HP group consumed significantly more (p < 0.05) total calories and protein compared to the NP group. There were significant time by group (p ≤ 0.05) changes in body weight (change: +1.3 ± 1.3 kg NP, −0.1 ± 2.5 HP), fat mass (change: −0.3 ± 2.2 kg NP, −1.7 ± 2.3 HP), and % body fat (change: −0.7 ± 2.8 NP, −2.4 ± 2.9 HP). The NP group gained significantly more body weight than the HP group; however, the HP group experienced a greater decrease in fat mass and % body fat. There was a significant time effect for FFM; however, there was a non-significant time by group effect for FFM (change: +1.5 ± 1.8 NP, +1.5 ± 2.2 HP). Furthermore, a significant time effect (p ≤ 0.05) was seen in both groups vis a vis improvements in maximal strength (i.e., 1-RM squat and bench) vertical jump and pull-ups; however, there were no significant time by group effects (p ≥ 0.05) for all exercise performance measures. Additionally, there were no changes in any of the blood parameters (i.e., basic metabolic panel). They concluded by stating “consuming a high protein diet (3.4 g/kg/d) in conjunction with a heavy resistance-training program may confer benefits with regards to body composition. Furthermore, there is no evidence that consuming a high protein diet has any deleterious effects.”
References