Glutamine
· Glutamine is an amino acid used as a nutritional supplement by athletes to maintain or boost immune function and/or to maintain muscle protein levels during periods of intensive training.
· Glutamine is an important fuel source for immune cells and, in theory, additional supplementation may prevent or lessen the severity of illness. Currently, there is insufficient evidence demonstrating that glutamine will alter immune function and prevent illness in healthy athletes who consume adequate levels of protein.
· Glutamine plays a major role in protein metabolism. It may have an antiproteolytic effect in athletes by offsetting the catabolic effects of glucocorticoid hormones.
· Studies in the early 1990's identified lowered plasma glutamine levels as markers of over training and fatigue in athletes, but a consensus has not yet been reached on how to best use this information.
· More recent Australian research from the University of Western Australia (Kargotich et al.) has shown that endurance training can increase the plasma level of glutamine. This training adaptation should boost the capacity of the immune system.
· There is conflicting evidence about whether glutamine supplementation can attenuate post-exercise decreases in plasma glutamine concentration.
· Acute oral ingestion in the range 0.1 to 0.3 g glutamine per kg body weight per day (e.g. 7-21 g glutamine for a 70 kg individual) is absorbed safely and shows no evidence of clinical toxicity after several weeks.
· Larger doses in the range 0.3 to 0.6 g glutamine per kg body weight per day show no harmful effects after 5 days of administration in normal subjects.
Creatine
·Creatine is a naturally occurring compound found in large amounts in skeletal muscle as a result of dietary intake and endogenous synthesis from amino acids.
· Creatine monohydrate is the most practical form for supplementation with creatine.
· Phosphorylated creatine provides a number of important functions related to fuel supply in the muscle. The most well known role is as a source of phosphate to regenerate ATP. The creatine phosphate system is the most important fuel source for sprints or bouts of high-intensity exercise lasting up to 10 seconds.
· In 1992, the first studies were published to document that supplementation with large amounts of creatine monohydrate increases muscle content of creatine and creatine phosphate by ~20% to reach threshold level. There is considerable variability in response to creatine supplementation with some individuals (perhaps 30% of the population) failing to increase muscle creatine content by a sufficiently large amount to cause changes in exercise performance. Response to creatine supplements may be related to initial creatine stores, with individuals with the lowest initial levels showing the greatest response to creatine loading.
· Creatine loading protocols have been well studied. Rapid loading may be achieved by five days of repeated doses of creatine (e.g. 4 x 5 g doses). A similar loading will occur over a longer period (28 days) by taking a daily dose of 3 g (slow load). Co-ingestion with a substantial amount of carbohydrate (50-100 g) may enhance creatine uptake. Once the muscle creatine content has been saturated it will take about 4 weeks to return to resting levels. A daily dose of 3 g will allow elevated levels to be maintained (maintenance dose).
· Creatine supplementation has been shown to enhance the performance of exercise involving repeated sprints or bouts of high intensity exercise, separated by short recovery intervals. Therefore, competition or training programs involving intermittent high-intensity work patterns with brief recovery periods (<1 min), or resistance training programs may be enhanced by creatine loading. Performance enhancements may be seen as a result of an acute loading protocol, but chronic creatine use to promote superior training adaptations may offer the greatest benefits.
· Although creatine supplementation holds the promise of performance enhancement to the training or competition practices of many sports, most studies have not been undertaken with elite athletes or a sports specific outcome.
· Recent studies have shown that prior creatine loading enhances glycogen storage and carbohydrate loading in a trained muscle.
· An acute weight gain of 600-1000 g is typically associated with acute loading and may represent water gain. This associated weight gain may be counterproductive to athletes competing in sports where power-to-weight is a key factor in successful performance or in sports involving weight divisions.
Creatine Ethyl Ester HCL (CEE) is creatine monohydrate with an ester attached. Esters are organic compounds that are formed by esterification - the reaction of carboxylic acid and alcohols. This style of creatine is better absorbed than normal creatine by 3 x.
Arginine Alpha-Ketoglutarate (A-AKG)
· Arginine alpha-ketoglutarate (AKG) is a salt formed by combining two molecules of the amino acid Arginine and one molecule of alpha-ketoglutarate. Because AKG seems to be involved in amino acid synthesis and protein availability, many athletes supplement with AKG as a way to increase muscle mass and strength – although the evidence for its effectiveness is this regard is quite limited.
Increases muscle size and strength
Reduces body fat
Stimulates the immune system
AKG has been used to treat patients suffering from burns, surgery, malnutrition and other trauma. Although the precise mechanism is unknown, AKG treatment decreases muscle protein catabolism (breakdown) and/or increases protein synthesis, in addition to promoting wound healing. AKG may promote the secretion of anabolic hormones such as insulin and growth hormone and increase amino acid metabolism (glutamine & arginine), which may help explain some of the clinical findings.
Scientific Support
Arginine and Arginine are precursors of nitric oxide and polyamines, respectively -metabolites which participate in a number of metabolic functions. AKG supplements have been shown to promote growth hormone and insulin secretion with anabolic effects in postoperative patients. Their intermediary metabolites (glutamine & proline) may also have beneficial effects in promoting recovery from trauma. In animal studies, AKG supplementation increases levels of arginine and glutamine in skeletal muscles and stimulates immune system function compared to animals not receiving AKG. The immunomodulatory properties found with AKG suggest that it may enhance host-defense mechanisms, particularly during injury and acute stress
AKG supplements (15 grams per day for 5 months) have been shown to improve growth rates in small children. The AKG supplements resulted in elevated concentrations of anabolic (growth) hormones and amino acid metabolites, including insulin-like growth factor 1 (IGF1), glutamine and glutamate. In another study of healthy men, AKG given at 10 grams per day resulted in a 20-30% elevation in insulin (another anabolic hormone), which were not observed with supplementation of either Arginine or alpha-ketoglutarate alone.
A test tube study found that AKG induces a significant increase in growth of human fibroblasts – cells with similarities to muscle fiber cells. This effect was dose-dependent, meaning that a more pronounced growth effect was noted with increasing levels of AKG (but not with increasing levels of Arginine or alpha-ketoglutarate alone).
In one study, the anti-catabolic effects of AKG were investigated in 14 multiple trauma patients who were highly catabolic and hyper-metabolic. One group of subjects received 20 grams of AKG per day and showed a significant increase in protein turnover as well as a an increase in blood levels of insulin, growth hormone, and free amino acids (glutamine, proline and Arginine) compared to subjects not receiving AKG supplements.
HMB
- Increase lean muscle
- Increase Muscle Hardness
- Shorten recovery period
- Maintain healthy testosterone levels
Beta-hydroxy-beta-methylbutyrate (HMB) is a metabolite of the branched chain amino acid leucine. HMB aids protein synthesis and improves the body’s ability to build muscle tissue. It is an anti-catabolic supplement that increases lean muscle mass, strength and muscle function.
HMB may shorten recovery periods after physical exercise.
HMB may assist in maintaining healthy cardiovascular function and healthy testosterone levels.
d-Ribose
D-Ribose is involved at a cellular level in the production of Adenosine Tri-Phosphate (ATP), the body’s main fuel source. Increasing D-Ribose has been scientifically proven to increase the availability of ATP. Depletion of Ribose leads to fatigue and decreased athletic performance, due to the breakdown of the energy supply within the body. Supplementing with Performance D-Ribose can assist with maintaining the production of ATP, restoring energy levels and speeding recovery, as well as enhancing the effects of other supplements such as creatine.
Alanine
Alanine is a non-essential amino acid and is used by the body to build protein and was first isolated in 1879. The alpha-carbon in alanine is substituted with a levorotatory (l)-methyl group, making it one of the simplest amino acids with respect to molecular structure and is one of the most widely used in protein construction.
It is required for the metabolism of glucose and tryptophan and beta-alanine is a constituent of vitamin B5 (pantothenic acid) as well as coenzyme A. It has also demonstrated a cholesterol-reducing effect in rats.
People suffering from Epstein Barr (also sometimes referred to as glandular fever) as well as chronic fatigue syndrome, have been linked to excessively high levels of alanine while having low levels of tyrosine and phenylalanine.
It has been found that alanine is present in prostate fluid, and it may play a role in the role of the prostate. In one study of men with benign prostatic hyperplasia, it was found that 780 mg of alanine per day for two weeks and then 390 mg for the next two and a half months, taken together in combination with equal amounts of glycine and glutamic acid reduced the symptoms.
Alpha lipoic acid
Alpha lipoic acid (also referred to as ALA, lipoic acid, and occasionally, thioctic acid), is a very exciting nutrient, offering tons of benefits with no known side-effects. Body builders, diabetics, and anyone dieting to lose weight will find alpha lipoic acid to be extremely beneficial.
Truly, alpha lipoic acid is one of those few rare supplements that are cheap, accessible, and actually work!
So what are the benefits of alpha lipoic acid (ALA)? First of all, it's a fantastic antioxidant, meaning it prevents the free radical damage (much like the vitamins C, E and beta-carotene do), that compromises cellular integrity and eventually leads to the degradation of all the systems in the human body... normally called "aging".
Of course, intense exercise increases exposure to free radicals, so all athletes and body builders will find alpha lipoic acid to beneficial for this reason alone.
Alpha lipoic acid has also been shown to effectively help shuttle nutrients more efficiently to the muscle cells, which is why you'll find it a "mainstay" ingredient in creatine transport system products like MVP's X-PUMP & Creatine EXPLODE PLUS (which claims to be able to drive more creatine into muscles than regular creatine).
Perhaps the most exciting benefit of alpha lipoic acid is its moderating effect on blood sugar levels. In "Dr. Atkins' Vitanutrient Solution: Nature's Answer to Drugs", Dr Atkins (author of the famed Atkins diet) says this about alpha lipoic acid...
"Few compounds have greater value to someone with diabetes".
And..."...
I'm convinced that lipioc acid is destined to become our single most effective therapy for diabetic neuropathy".
And...
"Anyone who is overweight or follows a high carbohydrate diet risks developing an insulin disorder, so lipoic acid is potentially useful to most of us".
Alpha lipoic acid is one nutrient I'd always wanted to try, but for some reason, never seemed to get around to -- all this changed after I began doing my research on ALA, and especially after reading Dr. Atkins' comments. Being moderately hypoglycemic (meaning I have to really watch what I eat or get energy crashes, and CRAVINGS for sweets), I thought I'd try alpha lipoic acid for myself. The result?...
I was so astounded on how well ALA moderated blood sugar levels, I have replaced my usual chromium supplement with it. It is without a doubt one of my favorite products for balancing blood sugar levels, which as you know, is the key to any successful weight loss / weight management strategy (my absolute favorite is glutamine, an amino acid!).
Chromium Picolinate
Chromium Picolinate increases energy, muscle & liver uptake of glucose. Low blood chromium is one of the major causes of adult onset (Type II) diabetes & excessive fat storage. Low chromium levels reduce energy, glucose uptake by the muscles / liver & increase glucose conversion into body fat.
Increased chromium levels help muscle cells & the liver to uptake/store more glucose, increase stored energy reserves & reduce body fat.
Increased glucose storage in the liver also reduces hunger pangs & food desire as it is the liver which tells the brain to eat more carbohydrate based foods when it's glucose storage starts dropping. Around $15-$20 from health shops.
Water Soluble Vitamins
Vitamin B1 - Thiamin
non-toxic
Deficiency - causes a disease called Beri Beri which affects the function of the nervous system and the heart. Found in cultures that eat a lot of polished rice.
RDA |
|
| - adult |
0.5 mg/1000 Kcal per day |
| - elderly |
1.0 mg/1000 Kcal per day |
| - pregnancy/lactation |
1.5 mg/1000 Kcal per day |
Sources - lean pork, wheat germ, liver, poultry, egg yolk, fish, dry beans, cereals (enriched), whole grain breads (enriched)
Vitamin B2 - Riboflavin
non-toxic
Deficiency - causes angular stomatitis which means dry cracking of the corners of the mouth, along with skin lesions (sores)
RDA |
|
| - all ages |
0.6 mg/1000 Kcal |
| - pregnancy |
0.3 mg extra |
| - lactation |
0.5 mg extra |
| ** Ratio of B1:B2 should be close to 1:1 |
Sources - widely distributed in small amounts
- Excellent - organ meats, milk, cheese, eggs, green leafy vegetables
- Good - whole grains, legumes, brewer’s yeast
Vitamin B3 - Niacin
non-toxic
Deficiency - causes a disease called Pellagra which affects the skin, the nervous system, and the intestinal tract. Deficiency occurs primarily when a diet consists largely of Indian corn (maize).
-RDA |
|
| - based on a unit called the Niacin Equivalent (NE) |
| - average person eating approx. 2000 Kcal requires: |
| - adult - men |
13-14 NE/day |
| - women |
14-18 NE/day |
| - pregnancy |
20 NE/day |
Sources
-Best - Organ meats, brewer’s yeast, peanut butter
-Good - meat, poultry, fish
Vitamin B5 - Pantothenic Acid
non-toxic
aids in the production of adrenal hormones
Deficiency - causes stomach ache and burning feet.
RDA |
|
|
| - adults |
|
4-7 mg/kg |
| - pregnancy/lactation |
|
no evidence that more is needed |
Sources
- Best - eggs, liver, salmon, whole grain cereals
- present in all plant and animal tissues
Vitamin B6 - Pyridoxine
non-toxic
involved in more bodily functions than any other single nutrient
Deficiency - rare because B6 is found in most foods
-RDA |
|
|
| - related to protein intake |
| - adult - men |
|
12.2 mg/day |
| - women |
|
2.0 mg/day |
| - children |
|
35-50 % above adult needs |
- increased RDA in pregnancy, oral contraceptive users,
elderly, cardiac failure patients, chronic alcoholics. |
Sources
- Best - yeast, wheat germ, pork, glandular meats, cereals, legumes
- Poor - milk, eggs, fruits, veggies
Vitamin B12 - Cobolamine
non-toxic
Deficiency - causes anemia - vegetarians are particularly susceptible to B12 eficiency and must therefore pay attention to the foods they eat or take supplements
RDA |
|
|
| - adults |
|
2.0 ug/day |
| - pregnancy/lactation |
|
2.6 ug/day |
Sources
- Rich - liver, kidney, lean meat
- Good - milk, egg, fish, cheese
- Poor - pasteurized or evaporated milk
BIOTIN (a B Vitamin)
non-toxic, helps metabolize fats and carbohydrates
deficiency - causes a decreased immunity but is rare because it can be manufactured in the ntestinal tract from food
Sources - cooked egg yolk, kidney, liver, mushrooms, nuts, yeast
VITAMIN C - Ascorbic Acid
non-toxic
used in the formation of collagen which is required for wound healing, ligament repair, etc.
deficiency - causes Scurvy - internal bleeding, weak bones and teeth
RDA |
|
|
| - adults |
|
60 mg/day |
| - infant |
|
35 mg/day for first year |
| - child --> 11 years |
|
45 mg/day |
| - older child |
|
up to 60 mg/day |
| - pregnancy |
|
80 mg/day |
| - lactation |
|
110 mg/day |
Sources - citrus fruits, raw green vegetables, tomatoes, kiwi, etc.
FOLIC ACID
non-toxic
deficiency - causes megaloblastic anemia where red blood cells are oversized and do not transport oxygen properly.
RDA |
|
|
| - adults |
|
180-200 ug/day |
| - pregnancy |
|
400 ug/day |
Sources
- Rich - dark green leafy vegetables, spinach, broccoli, liver, kidney, lima beans
- Good - lean beef, potatoes, whole wheat bread
- Poorer - most meats, milk, eggs, most fruits
Fat Soluble Vitamins
VITAMIN A - Retinol
toxic - toxicity causes enlargement of the spleen, headache, peeling skin
deficiency - causes night blindness
RDA |
|
|
| - men |
|
1000 RE/day |
| - women |
|
800 RE/day |
| - children |
|
400-700 RE/day |
| - older child |
|
up to 60 mg/day |
| - pregnancy |
|
1300 RE/day |
| - lactation |
|
1100-1200 RE/day |
| Note - 1 Retinol Equivalent (RE) = 1 ug retinol or 6 ug Beta Carotene |
Sources
- Retinol - storage organs (liver, kidney), fish oils, animal fats
- Beta Carotene - dark green leafy vegetables, yellow vegetables, yellow and orange fruit (other than Oranges)
VITAMIN E - Tocophenol
not likely to be toxic
RDA |
|
|
| - adult male |
|
10 mg alpha TE/day |
| - adult female |
|
8 mg alpha TE/day |
Sources - wheat germ oil, Soya bean oil, corn oil, green plants
VITAMIN D - Vit D3 and D2
toxic
deficiency - causes Rickets in children and osteomalacia in adults. Both of these conditions are bone softening disorders which cause bones to be malformed. Vitamin D helps bring Calcium into bones to make them strong.
RDA |
|
|
| - adults |
|
5 ug/day (200 IU) 1 IU = .025 ug |
| - children |
|
10 ug/day |
| - pregnancy |
|
10 ug/day |
| - lactation |
|
10 ug/day |
Sources - A major source comes from the skin where a compound in the skin is converted by sunlight into Vitamin D. Sources also include yeast, fish liver oils, and fortified milk.
VITAMIN K
toxic
-Vitamin K is used to make blood clotting factors
deficiency - causes defective coagulation (clotting) of blood.
RDA |
|
|
| - not specific - between 70 and 140 ug/day |
| - males |
|
approx. 80 mg/day |
| - females |
|
approx. 65 mg/day |
| - infant formulas should contain 4 ug/100 Kcal |
Sources - Up to 50% comes from bacterial synthesis in the gut.
- food sources include cabbage, spinach, broccoli, lettuce, cheese, egg yolks
Important Minerals
CALCIUM
non-toxic - only 25-35% absorbed from diet
deficiency - causes weak bones, bad teeth, muscle spasms
| RDA |
|
Age |
|
Male |
|
Female |
|
|
8-11 |
|
800 mg |
|
900 mg |
|
|
12-24 |
|
1200 mg |
|
1200 mg |
|
|
>24 |
|
800 mg |
|
800 mg |
|
|
|
|
|
|
1200 mg post menopause |
Sources - milk, cheese, yogurt, broccoli, spinach, turnips, beans, almonds
PHOSPHORUS
well-absorbed (60-65%)
deficiency - causes irritability, weakness, blood cell disorders
RDA - same as for Calcium
Sources - occurs naturally in dairy and meat products; also found in processed food and as a preservative in soda pop
Note - It is important to understand that Phosphorus binds with Calcium in the blood and is excreted as a waste product. That will cause more calcium to drawn out of the bones to keep blood levels of calcium at normal levels. Excess phosphorus in the blood can therefore lead to weakened bones. The average North American diet has 4 times the required phosphorus!! This is largely due to the amount of phosphorus found in processed foods and soda pop, which are over consumed in our society. It is also worth noting that some experts debate whether or not the Calcium found in dairy products is of any use to the body because the naturally occuring phosphorus in these products may simply bind with the calcium leaving it inactive.
IRON
toxic
deficiency - causes anemia due to decreased red blood cells and hemoglobin
RDA |
|
|
| - males |
|
10 mg/day |
| - females |
|
15-18 mg/day |
Sources
- Best - liver
- Next Best - oysters, shellfish, kidney, meat, poultry
MAGNESIUM
important because it is used in all living cells
deficiency - neuromuscular irritability
RDA |
|
|
| - males |
|
350 mg/day |
| - females |
|
300 mg/day |
| - pregnancy |
|
450 mg/day |
| - lactation |
|
450 mg/day |
Sources - widely distributed, part of chlorophyll in green vegetables, found in cocoa, nuts, cereals, grains, meat (best source), milk, seafood.
ZINC
aids in collagen formation and therefore wound healing as well as enhancing the immune system to help fight infections. Excess causes intestinal upset.
deficiency - causes growth retardation
RDA |
|
|
| - males |
|
15 mg/day |
| - females |
|
12 mg/day |
| - pregnancy |
|
extra 5 mg |
| - lactation |
|
extra 10 mg |
Sources
- Good - meat. liver, eggs, seafood (oysters)
- Better - wheat germ, lima beans
SODIUM
electrolyte - excess causes water retention, high blood pressure in susceptible individuals only
- RDA - recommended 500 mg/day, children lower
Sources - seasoning, in cooking and processing, protein foods, some antacids
POTASSIUM
electrolyte - excess causes hyperkalemia (ie-high potassium in blood)
deficiency - cardiac disturbances
- RDA - none; safe/average level is 0.8-1.5 g/1000 Kcal (or 2000 mg/day)
Sources
- Best - apricots, cantalopes, honeydew melons
- Good - bananas, fruit juices, dried beans, legumes, nuts
- Adequate - milk, meat, cereals
Alot of the Supplements on this site, have these mixed into the products. Read the Labels and you can see and now know what these ingredients do. It opened my eyes, as I didn't know what half this stuff was for.
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