Supplement Reviews

This article will give you an idea on supplements, how they work also their positives and negatives. I will continue to add to this as much as possible untill I have covered most supplements. The supplements have been given a star rating out of 5. This will tell you whether they live up to all their supplement hype or are just a waste of money.

Creatine Monohydrate

Creatine is a compound that's naturally produced in our bodies to supply energy to our muscles. Creatine is mainly produced in the liver from the amino acids Glycine, Arginine, and Methionine.

Creatine is transported from the liver into the blood and taken up by muscle cells. 95% of creatine is stored in muscle tissue. Once inside muscle cells may convert into creatine phosphate (CP) or "phosphocreatine" by the enzyme creatine kinase to be permanently stored until it is used to produce ATP (energy).

Typically, the average person metabolizes about two grams of creatine per day which is also the amount that is synthesized; thus maintaining a creatine balance.

After creatine is used in the muscle cells, it can be released to spontaneously form creatinine, which is then removed from the blood via the kidneys and excreted in the urine.

Creatinine is routinely checked for in blood tests and serves as a crude marker of how well the kidneys are filtering the blood. Although creatine supplementation may raise blood creatinine, research suggests it is NOT toxic or harmful to the kidneys. A false positive reading may occur on a blood test with creatine supplementation.

Creatine can be found in foods such as beef, salmon, and herring. One pound of beef contains about 2 grams of creatine. It would be very impractical to attain the high doses of creatine needed to completely saturate muscle cells from whole foods. Creatine is also degraded during cooking so it is very hard to get a large dosage of creatine from foods.

Creatines positive effects include :

* Cell volumization - It helps draw water INSIDE muscle cells which may trigger protein synthesis and minimize protein breakdown, creating an anabolic environment.

* Support the reproduction of ATP in muscle cells increasing strength and explosive power.

* increase in anaerobic endurance

* lactic-acid buffer and improve recovery time from weight training.

* acts as a anti-oxidant

Creatine supplementation may suppress your bodies natural creatine production but after discontinuing a creatine supplement, the body's natural creatine production usually kicks in and muscle creatine stores just return to pre-supplementation values.

Dosages- It is important to load creatine for five days by consuming 20-30 grams of creatine daily. This allows for muscle cells to be completely saturated with creatine. After the loading phase, a maintenance dosage of 5-15 grams daily can be used to maintain muscle creatine saturation. There was a study published in the Journal of Applied Physiology last year that showed that individuals taking 3 grams of creatine daily for a month and bypassing the loading phase, can reach the same muscle creatine saturation levels as if they loaded for 5 days using a higher amount of creatine ,It maybe best to cycle creatine 8-12 weeks on and then 4-6 weeks off.

STAR RATING : $ $ $ $

Glucosamine

Glucosamine is an aminopolysaccharide (a combination of an amino acid - glutamine and a sugar - glucose). Glucosamine is concentrated in joint cartilage where it is incorporated in longer chains known as glycosaminoglycans and finally into very large structures known as proteoglycans. The proteoglycans function to attract water into the joint space for lubrication of the cartilage during movement.

* Reverses osteoarthritis

* Protects joints and tendons from injury

* Decreases inflammation

The principle behind glucosamine supplementation is that the glucosamine is delivered to the joint space and incorporated into proteoglycans of joint cartilage to maintain structure and repair damage. Glucosamine may also stimulate chondrocytes (cartilage cells) to begin producing healthy new cartilage matrix (both collagen and proteoglycans).

There are numerous European studies showing a clear benefit of glucosamine supplements for relief of joint pain and stiffness associated with arthritis. Many of the studies have been criticized for lack of scientific control, short duration and small size, but recent meta-analyses of the smaller studies have supported the beneficial role of glucosamine supplements as a safe and effective approach to treating osteoarthritis. In general 1-3 months of glucosamine supplementation seems to be more effective than a placebo and at least as effective as analgesic and non-steroidal anti-inflammatory drugs (NSAID), like acetaminophen and ibuprofen, in reducing the joint pain of osteoarthritis.

No dose-response studies have been conducted with glucosamine supplements. Virtually all oral supplementation studies on glucosamine have used 1500mg per day - usually in 3 divided doses of 500mg each. While this level appears to be an effective dose, there is no information to suggest that a higher does would work better or faster - or that a lower dose would be less effective. A common supplementation strategy, which can decrease the daily cost of supplements, is to consume 1500mg of glucosamine per day for the first 60-90 days of your regimen, followed by a reduced intake of 250-750mg per day as a "maintenance level." Following the initial 60-90 day period, dosage levels can be increased or decreased based on individual pain and stiffness levels.

STAR RATING : $ $ $ 1/2

Glutamine

Glutamine is the most common amino acid found in your muscles - over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.

During intense training, Glutamine level are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal - and Glutamine plays a key role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.

Glutamine plays key roles in protein metabolism, cell volumizing, and anti-catabolism. Glutamine also increases your ability to secrete Human Growth Hormone, which helps metabolize body fat and support new muscle growth. Glutamine's anti-catabolism ability prevents the breakdown of your muscles. This is especially useful for people 'cutting down'. Especially during summer when you're trying to get rid of some body fat without losing any muscle.

Glutamine is needed throughout your body for optimal performance. Your small intestines requires the most Glutamine in your body, and your immune system also needs Glutamine Because Glutamine levels deplete during workouts, bodybuilders are more susceptible to illnesses - this is why L-Glutamine supplementation is so important, not necessarily to gain more muscle, but for the 'maintenance' effects of L-Glutamine.

L-Glutamine supplementation promotes a positive nitrogen balance and prevents the loss of muscle. Recent studies have shown that taking just 2 grams of L-Glutamine can increase growth hormone levels by 400%.

Bodybuilders should take 10 to 15 grams of L-Glutamine a day - supplementing it 2 to 3 times daily, with each serving at around 5 grams. You should also know that you may already be getting some L-Glutamine in your diet from other supplements you're taking. Many protein supplements already have some L-Glutamine added, so read the labels to know for sure. Best times to take L-Glutamine powder is in the morning, after a workout, and at night before bed time

STAR RATING : $ $ $ 1/2

HMB

This is not technically an amino acid but rather a metabolite (metabolic by-product) of the amino acid leucine. There is solid research showing positive effects from using this ingredient. This nutrient has been clinically proven to increase lean body mass, reduce body fat and increase strength. It also helps protect muscle cells from damage which can allow you to grow faster! Research also suggests taking HMB 30-60 minutes before exercise can really improve training recovery. Taking 2-4 grams throughout the day can be beneficial. HMB has a short half life in the body so it needs to be taken frequently throughout the day to maintain optimal blood levels .

STAR RATING : $ $

Vanadyl Sulfate

This is a form of the trace mineral vanadium. It is theorized that it helps increase glucose transport into muscle cells. It may preferentially allow for glucose to be stored into muscle cells versus fat storage. Many users have reported a greater 'muscle pump" after taking this product. It is considered an "insulin mimetic" but the higher doses that have this property may be toxic to humans. It also has poor bioavailability. It has been shown to support healthy blood sugar levels in type 2 diabetics and may increase insulin sensitivity up to four weeks after vanadium supplementation has ended. It is important to note that just because an ingredient can mimic the effects of insulin, it may have no effect on body composition or exercise performance. For example, a study published in the International Journal of Sports Nutrition showed that vanadyl sulfate supplementation had no significant effect on body composition or exercise performance in weight training athletes. Typical doses range from 45 mg of vanadyl sulfate taken twice daily.

STAR RATING : $ $ $

Whey Protein

Whey is one of the proteins found in milk (the other is casein). Whey protein accounts for only about 20% of the total protein found in milk, while casein makes up about 80% or milk protein. Long considered a useless by-product of dairy (cheese) manufacturing, whey protein is enjoying an increased interest as a protein supplement.

Whey protein is rich in certain amino acids and low in fat. The key amino acids, the branched chain amino acids (BCAAs = leucine, valine and isoleucine) may help delay fatigue during endurance exercise. Another amino acid, cysteine, can be found in relatively high amounts in whey protein - compared to other protein sources such as soy or gelatin in which cysteine is lacking.

Whey proteins can differ dramatically from one another depending on the processing method and the total protein content. For example, whey protein can exist as simple whey powder (30% or less total protein content), whey protein concentrate (30-85% protein) or whey protein isolate (90% or higher protein content). In the case of whey protein isolates (the most expensive type), two key processing methods, ion exchange filtration and cross-flow micro-filtration. Whey proteins processed using the ion exchange methodology appear to retain the majority of the functional benefits associated with immune system maintenance. Enhanced resistance to infection and elevated glutathione levels (an antioxidant enzyme containing cysteine) have been noted in subjects consuming concentrated whey protein.

Whey protein can be used as a general source of high quality, low fat protein in any diet. Those individuals who also want the supposed immune system benefits of whey protein, may want to consider the more expensive whey isolates produced by ion exchange filtration - be aware, however, that these claims are largely speculative and have not yet been adequately proven in human subjects. Individuals in this category may include athletes at risk for infection (during intense training or recovery) or anybody recovering from injury or illness. Those individuals simply looking for a high quality protein source to supplement their diet may want to consider one of the less expensive protein concentrates currently available, such as casein, egg, or soy.

Intake levels should be based on total caloric requirements, body weight and period of training. During intense training or recovery, you may want as much as 50% of your protein requirements to come from whey protein or other source of concentrated low fat protein.

STAR RATING : $ $ $ $

ZMA

ZMA is a highly specific and unique vitamin/mineral combination. Yes, that's right, there are certain minerals out there that have a positive impact on athletic performance and you guessed it--testosterone levels. ZMA is a special combination of zinc, magnesium, and vitamin B-6. The zinc in this outstanding product is specifically formulated as zinc aspartate and zinc mono L-methionine which makes it incredibly bioavailable because of the two forms of chelates. The magnesium is also found in a chelated form bound to aspartate which makes it very bioavailable as well. In fact, the magnesium and zinc are bound together to the aspartate which can also (chemically speaking) enhance absorption. Absorption and usage of minerals is a key factor in receiving their many benefits Research conducted on strength athletes by Balco labs on ZMA shows that this precise combination of zinc, magnesium, and vitamin B-6 can increase total and free testosterone levels by 30%. A study published in Medicine and Science in Sports and Exercise showed that nightly supplementation with ZMA also increased strength and power. This is all very exciting news for performance athletes and fitness enthusiasts. Zinc is a micromineral involved in the action of several hormones including insulin, growth hormone, testosterone, and estrogen. Is it proven to increase testosterone levels in healthy subjects?
A 1996 study entitled "Zinc status and serum testosterone levels of healthy adults" by Ananda Prasad, M.D., Ph.D. showed that taking 30 mg of supplemental zinc daily by healthy men experiencing moderate zinc deficiency doubled their testosterone levels in a 6 month time frame. Magnesium is a macromineral that is involved in over 300 enzymatic reactions in the body including glycolysis, the krebs cycle, creatine phosphate formation, nucleic acid synthesis, amino acid activation, cardiac and smooth muscle contractability, cyclic AMP formation, and most importantly for strength athletes, protein synthesis. The final piece to the ZMA formula is vitamin B-6 which is also know as pyridoxine and has some major implications on protein synthesis. The coenzyme form of this vitamin is associated with a vast number of enzymes, the majority of these enzymes are a part of amino acid metabolism. It is necessary in glycogen catabolism to "unlock" carbohydrate energy and vitamin B6 has also been shown to diminish the actions of certain catabolic steroids such as glucocorticoid hormones (cortisol). This can boost the all important T : C (testosterone to cortisol) ratio which can lead to positive muscle building effects. Taking one dose of ZMA about 30 minutes before bed time is recommended.

STAR RATING : $ $ $ 1/2