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Table of Contents 2 Muscular Growth and Hypertrophy pg. 3 Protein pg. 5 o Whey pg. 6 o Casein pg. 7 o Soy pg. 9 o Plant-based pg. 11 Amino Acids pg. 13 o BCAAs pg.14 o Glutamine pg. 18 o HMB pg. 19 o Beta-Alanine pg. 20 Creatine pg. 21 Pre-Workouts pg. 26 Fat-Burner Ingredients pg. 28 o Caffeine pg. 32 o Carnitine o CLA o Green Tea Extract Fish Oil pg. 2

3 Muscle Growth: How? Science Behind Muscle Growth, Hypertrophy: Hypertrophy is the increase in the size of a tissue resulting from the increase in the size of its cells. You may have heard of hypertrophy before as a certain type of training. Here we are discussing hypertrophy of muscular tissue. Resistance training acts as a stimulus for muscle hypertrophy. During exercise, your muscle tissues undergo high metabolic stress when experiencing heavy workloads, such as lifting heavier weights than usual or performing new forms of training. These workloads cause micro-tears in the muscle fibers that then signal muscular repair mechanisms. Just as you can’t make an omelet without breaking eggs, you can’t grow new muscle without damaging the current fibers. The Role of Satellite Cells: Muscle cells do not undergo regular cellular regeneration like many other tissues in the human body. Therefore, when stressed, an effective form of repair and regeneration is needed. That’s where satellite cells come in to play! Satellite cells become active when enough mechanical stimulus is imposed on the muscle fibers and are the main facilitator in muscular hypertrophy. When muscular tissue is damaged, normally dormant satellite cells respond by fusing to existing muscle fibers, replicating themselves and providing new myofibers. Satellite cells are thought to facilitate hypertrophy by providing the precursors for repair and growth of new muscle tissue! This process results in stronger and larger muscles! pg. 3

4 Exercise-induced muscular damage, results in increased muscular protein synthesis by elevating inflammatory cell signaling and satellite cell activity, causing a muscle building - metabolic, state. While such cellular activity is a recipe for muscle growth, WITHOUT PROPER NUTRITION AND REST, YOUR BODY CAN ACTUALLY START TO BREAK DOWN MUSCLE. This state of muscular degeneration, when muscles are broken down by the body as an energy source, is known as a catabolic state. Proper rest and nutrition is essential to build muscle. Muscular hypertrophy can only occur when protein synthesis exceeds muscular degeneration. • Muscles must undergo enough tension and stress, above the body’s previous threshold, for the metabolic signaling to occur. o This may be done by gradually increasing the weight each workout or altering the methods and types of workouts, to expose your muscles to different types of stress. • When you expose your body to this type of stress, the metabolic process begins cellular signaling to elevate inflammation (the PUMP) and recruit satellite cells. • Proper rest, nutrition, and supplementation ensures your body is in a metabolic state (building muscle)!!!! pg. 4

5 Protein – Not All Proteins Are Created Equally Whey, Casein, Soy, Plant Based Enough protein intake is IMPERATIVE for muscle growth and maintenance. Protein synthesis is the leading mechanism in building new muscle! Although resistance exercise stimulates muscle growth, a net gain in muscle mass is only possible through the intake of dietary protein. Data from both short term and long term studies show decisive evidence that supplementing with protein plays a vital role in muscular hypertrophy (15). Ideally, you should consumer between .8g - 1.5g of protein per pound of bodyweight, depending on your current goals. Even individuals looking to LOOSE WEIGHT should look to add sufficient protein in their diet. Obtaining enough protein has been shown in studies to boost your metabolism resulting in better digestion and nutrient absorption, as well as burning more calories each day! For building muscle, losing weight and burning fat, PROTEIN IS THE KING OF NUTRIENTS. Protein Amino Muscle (Dietary Acids Tissue Protein) (Cellular protein) Digestible protein gets broken down to its simplest form, Amino Acids, which then are used as building blocks for new muscle tissue. pg. 5

6 • Whey protein is a mixture of different components called protein isolates. It is formed during cheese production from the separation of the liquid part of milk • WHEY PROTEIN IS LOADED WITH AMINO ACIDS. Amino acids are the building blocks of muscle in your body much like bricks are the small building blocks of an entire building. • Supplementing with whey protein after workouts has been shown to efficiently increase fat burning for several hours following exercise (15). • Whey protein is absorbed and utilized within your body quickly, making it ideal for post-workout shakes, or first thing in the morning! Besides supplementing with whey protein after workouts, strategic use by consuming whey protein regularly has been shown to promote the maintenance of lean-body mass. Additionally, whey protein is a rare, rich source of cysteine, which is a key regulator in protein metabolism and muscle building (15). Ø Concentrate o 70-80% protein by weight, with a mixture of lactose and fat. o Often the most common, cheapest, and BEST TASTING J Ø Isolate o At least 90% protein by weight o While isolate has more protein per gram, it sometimes has many missing beneficial nutrients found in whey concentrate Ø Hydrolysate (hydrolyzed-whey) o Pre-digested – allowing for faster digestion o Causes a greater spike in insulin allowing more efficient nutrient delivery to muscles. o Most expensive $$$ pg. 6

7 v What is Casein? o Casein is also a by-product of cheese production. Casein makes up 80% of the protein found in milk. o The major difference between Whey VS. casein is the digestion and absorption rate! v Why Casein? o Due to casein’s genetic makeup, when it comes in contact with stomach acid, casein poses a unique ability to GEL and GLOB in the stomach. o Because of these properties, casein is broken down and digested much slower than whey, giving it natural time-release properties. This makes casein GREAT for nighttime use. On average, casein takes about 7 hours to fully digest. This is great for supplying nutrients to your muscles while you sleep. BECAUSE YOU GROW IN YOUR SLEEP, NOT IN THE GYM Although casein does not play a large role in new protein synthesis, due to its slow digestion which provides a continuous supply of amino acids to your blood stream, CASEIN BLOCKS PROTEIN BREAKDOWN!!! pg. 7

8 When Should I Take Whey and Casein? Whey Immediatly before and after workouts to supply quick digesting amino acids and nutrients to stressed muscle tissue Casein Before bed In comparison, there is no “winner” between whey and casein. Both proteins have unique characteristics that allow them to be utilized in different ways in helping you reach your health and fitness goals. Ideally, the best results are often found when utilizing both types of protein together throughout your day to obtain the enormous benefits of both. pg. 8

9 While whey and casein protein are the most popular protein supplements, about 65% of the population cannot easily digest lactose (1) *Remember whey and casein BOTH come from dairy sources! But don’t worry! THERE ARE ALTERNATIVES! The soybean plant, which is extracted to make soy protein powder, has been in our food chain for over 5,000 years!! It is one of the only sources of plant-based proteins that contain all of the essential amino acids for growth and development, making it a high-quality source of protein! Don’t Believe in Soy Protein? There’s a Study for That According to a study performed by the American College of Sports Medicine, 34 subjects were tested over a 12-week span in a double blind study to determine the effects of consuming different sources of protein post workout. The protein sources comprised either soy protein concentrate, soy protein isolate, a soy/whey blend composed, or whey protein composed of a 50/50 mixture of both whey concentrate and whey isolate. It was found that ALL SOURCES OF PROTEIN RESULTED IN THE DESIRED EFFECT OF INCREASED LEAN BODY MASS - MORE MUSCLE J(2)!!! pg. 9

10 Ø Concentrate o This is what is left after the de-fatting process o Contains ~65% protein and most of the carbohydrates found in whole soybeans Ø Isolate o Most pure and refined soy protein available o Isolate has almost all the other ingredients taken out leaving it with AT LEAST 90% PROTEIN by weight pg. 10

11 Besides individuals who are lactose intolerant, another 1 in 100 people in the US have celiac disease or a gluten intolerance. Many people with a gluten intolerance, also observe irritable symptoms from soy-based products L. SO, WHAT If YOU ARE BOTH SOY INTOLERANT AND LACTOSE INTOLERANT? ... don’t worry, there are still opinions for you to get lean, build muscle, and get you on your way to all your health and fitness goals!!! J Plant-based protein comes from several sources: v Pea protein v Chia seed protein v Sprouted brown rice protein v Hemp Seed v Buckwheat v Garbanzo bean v Pumpkin seed v Lentil v Adzuki bean v Flax meal v Sunflower seed v Chia seed v Sesame seed Many soy free, plant-based protein powders use a blend of these plant-based proteins rather than an isolate of one plant. They do so to ensure the product is a complete protein, meaning it contains all 9 of the essential amino acids. Isolated, many of those plants do not provide a complete amino acid profile. pg. 11

12 Go to http://nutritionstripped.com/guide-plant-based-protein-supplements/ for more information on specific brands based on everything from taste, price, to the quality of the protein sources! pg. 12

13 Amino Acids – The Building Blocks of Protein BCAA’s, Glutamine, HMB, and Beta-Alanine By now you may be wondering, “Okay, all that talk about protein and amino acids is cool, but what the hell are amino acids?!” Well, I’m glad you asked! The protein found in food is ALL made up from amino acids. When digested, protein is broken down into amino acids and selectively put back together to be used throughout the body for different purposes. Almost all of the solid material within your body’s cells are composed of amino acids, such as bones, skin cells, intestinal cells, heart cells, and muscle cells of course! Think of amino acids as the building blocks of life! Just like one brick can’t make a building, but thousands of bricks together can. In total, there are 20 standard amino acids, 9 of which are Essential Amino Acids (EAAs). These 9 EAAs can only be obtained through a proper diet. Your body cannot synthesize them on its own. Since each amino acid has different functions and uses within your body, it is important to understand the differences between them. Understanding how different amino acids act within your body will give you the ground work in how to properly supplement with them to reach your health and fitness goals! pg. 13

14 Branch Chain Amino Acids (BCAAs) are by far the most common forms of amino acids in the health and fitness circles. BCAAs are composed of leucine, isoleucine, and valine amino acids. All three have the same structure of branched chains, therefore they are referred to as branch chained amino acids. While they are considered essential amino acids because body cannot synthesize them, at any point in time, free BCAA in skeletal muscle is only 0.1grams (14). So supplementing with BCAAs is imperative to building and maintaining muscle mass. These three amino acids are responsible for functions such as repairing, maintaining, and manufacturing new muscle tissue! Supplementing with BCAAs, especially in the presence of resistance training, has positive effects on protein synthesis (14). While the optimum ratio of these three amino acids needed to generate the largest muscle building response is highly debated, the FDA recommends a 2:1:2 leucine:isoleucine:valine ratio. YET, some suggest that the ideal ratio is 2:1:1. Whey protein not only has a naturally occurring 2:1:1 ratio, BUT OUR OWN SKELETAL MUSCLES PROTEINS HAVE A 2:1:1 RATIO (5). Many companies use different ratios. Don’t be fooled by a high Leucine ratio for a higher price (such as 5:1:1). There has been no evidence that such an increase in Leucine has an increased effect on muscle synthesis when compared to 2:1:1. When taken, BCAAs have an ANABOLIC response in your body, meaning they keep your body in a metabolic state (building/repairing muscle), rather than a catabolic state (breaking down muscle for fuel/energy). Catabolic states are most often the result of improper nutrition and disease, but also occur during prolonged periods of food consumption. pg. 14

15 Studies have shown that BCAAs protect muscular integrity when the body is in a catabolic state (14). BCAAs are ideally taken 30-45 minutes before working out and immediately after. Many intra-workout supplements additionally contain copious amounts of amino acids to fuel your muscles through long and strenuous workouts and protect muscular protein breakdown for energy. Ideally, 3-5g of BCAAs are taken per serving for the maximum spike in muscle muscle synthesis. BCAAs are also ideally taken in-between meals. When eating a balanced meal, most amino acids are delivered through those nutrients. Therefore, when taken in-between meals, BCAAs will not only help regulate glucose levels and usage but it will keep your body in a metabolic state! Leucine: Leucine is one of the strongest, all natural, anabolic molecules in the world (4), resulting in MORE MUSCLE GROWTH and quicker recovery times!!! Among the BCAAs, leucine especially has been shown to have anabolic effects on protein metabolism. This mechanism is reflected in either increased protein synthesis or a decrease in protein breakdown (14). A leucine rich diet is a key contributor to muscle growth, maintenance of health blood- glucose levels, and the management of a healthy body composition (15). Isoleucine: Isoleucine shares many characteristics with its close counterpart leucine. It plays a large role in the maintenance and recovery response of stressed muscle tissues. Isoleucine additionally plays a large role in wound healing by facilitating in the process of forming blood clots! This is because a major producer in forming hemoglobin is…...you guessed it, isoleucine! Valine: As in all the amino acids found in the BCAA stack, valine contributes to the repair and growth of new muscle tissue. Valine also helps in balancing a healthy nitrogen level within your body and its use of glucose (sugar). pg. 15

16 v Enhance Muscle Protein Synthesis v Reduce Muscle Soreness v Enhance Endurance During Workouts v Reduce Fatigue v Increase and Support Fat Burning v Support Healthy Hormone Balance v Prevent Muscle Lost Through Aging pg. 16

17 Leucine’s role as the main regulator in protein synthesis plays a large role in preventing sarcopenia- the loss of muscle mass associated in aging (14). Through aging, our muscles’ response to anabolic hormones decreases over time, resulting in a decrease in overall muscle protein synthesis. In one study, elderly men were given 6.7 grams of BCAA with a 41% leucine content separately from a meal. It was found that this dosage resulted in muscle protein synthesis that was equal to the muscle protein synthesis in young men counterparts given the same dose (14). If you weren’t already convinced of the benefits of taking BCAAs I’m sure you will be now. Take a break and place those BCAAs in your shopping cart now! pg. 17

18 L-Glutamine is a non-essential amino acid, meaning your body can synthesis it when needed. Glutamine is by far the most abundant free form amino acid found in your body. Because of its many functions and benefits, it may account for as much as 60% of your amino acid bank. Glutamine helps your body recover from strenuous exercise, and helps maintain an active anti-catabolic state, keeping your body from using your muscles as a source of energy within your body Glutamine is often called “brain-food”, for it plays a big role in supporting healthy memory recall and concentration (4). In the brain, glutamine is converted into glutamic acid which is a key component in carrying out numerous mental activities. While nitrogen plays an important role in our bodies, yet an excess of nitrogen in the brain has been shown to cause ammonia in the brain. In response, Glutamine acts to bind to excess nitrogen and, through blood-brain barriers, escorts excess Nitrogen out of the brain and body. It is KEY to understand that free form glutamine is actually more readily used, digested, and preferred in the intestines than most carbohydrates. What does this mean? Well, if you are consuming a low-carb diet, glutamine may be your best friend! When carbs and energy are scarce within your body, your body breaks down your muscular tissues for energy. THE LAST THING WE WANT WHEN TRYING TO BURN FAT IS FOR OUR BODIES TO USE OUR HARD-EARNED MUSCLES FOR ENERGY!!! Since Glutamine is one of your intestines preferred energy sources, it will gladly be used for energy rather than your precious muscle tissue. Natural glutamine is often found in meat, eggs, and in many protein supplements. Glutamine is great for muscle recovery and preserving muscle tissues when the body is low on glucose, such as when on low carbohydrate diets. pg. 18

19 HMB, or beta-hydroxy beta-methyl butyrate, is a leucine derivative. If you remember from the discussion of BCAAs, leucine is the largest contributor to facilitating muscular protein synthesis of all free form amino acids. HMB is derived to carry out some of leucine’s more specific roles. One of HMB’s major functions is to increase muscle protein synthesis by increasing the rate in which protein is being used, leading to less fat storage (4). In your diet, the more efficiently protein is being used, the less likely your body is to tap into your precious muscle banks for energy. The mechanism that allows HMB to accomplish this is by strengthening the the cell membrane of muscles, protecting the stored protein so the body cannot use it for alternative means. Much like glutamine, HMB is often best utilized when the body is undergoing carb and caloric deficit diets. When depriving your body of these nutrients, HMB could be your best friend, by increasing the efficient use of protein, metabolizing more fat, and increasing the use of free form amino acids! What more could you want?! While HMB is a great facilitator in muscle preservation, a randomized 12-week, double blind, placebo controlled study aimed to further test the effect HMB supplementation plays on strength and power along side lean body composition. It was found that in comparison to the strength of the placebo tested group, the group undergoing periodic supplementation of HMB saw a significant increase in strength in squat, bench press, deadlift, and overall total strength (16). Additionally, the group supplementing with HMB saw a significant decrease in body-fat, along with an increase recovery scale period. pg. 19

20 You might not have heard of beta-alanine, but I would bet you’ve felt it. Have you ever taken pre-workout and got the ‘tingles”, and rubbing your face might debatably be the best feeling ever? Well, that is all due to beta-alanine. While beta-alanine may not be highly advertised, it is found in numerous supplements from pre-workouts to fat-burners, and after reading this I am sure you will see its benefits and how beta-alanine can play a HUGE role in your goals. Technically, beta-alanine is beta-amino acid. So why is this important? The answer lies in its interaction with carnosine. Carnosine is synthesized in your muscle cells and other tissues involved in intracellular buffering, which maintains the pH level within the cell. Carnosine is concentrated within muscle cells and acts as a natural protein building block. Without carnosine, new muscle protein cannot develop correctly. Supplementing with beta-alanine has the potential to increase carnosine levels in muscles by 60-80%!!! It also improves the ability to perform high-intensity exercise for a longer time (6). Greater endurance and performance is due to carnosine’s function as a pH buffer within skeletal muscle. By working as an anti-oxidant, high levels of carnosine remove fatigue-causing acids from the muscular cell (7). The build-up of hydrogen ions (H+) occurs when undergoing strenuous exercise. When H+ builds up, the overall pH of your muscle cells drops significantly, hindering the function of enzymes, which is the #1 contributor in muscle fatigue. Carnosine counteracts this by removing these fatigue-causing ions from your cells, helping you and your muscles power through strenuous workouts! Supplementing with beta-alanine is beneficial because it raises skeletal muscle carnosine levels. The amount of carnosine produced is directly related to the amount of beta-alanine available. While beta-alanine is found as an ingredient in many other supplements, to reap the cell buffering benefits, it is best taken 20-30 minutes prior to exercise. The clinically validated dose is 3-5g per day. This may also be separated into your pre-workout and also added to your post-workout shake. While it may give you the tingles, pure beta-alanine is unflavored and easily added to your beverage of choice. pg. 20

21 Creatine While creatine’s benefits are far greater than just packing on muscle and increasing sport performance, creatine has often been speculated in some circles as a harmful product. Yet, in a recent double-blind, placebo controlled study, subjects were given 10 grams of creatine a day for 310 straight days while health markers such as plasma urea, urinary creatine, and albumin concentrations were measured. (12). The study found that, if used correctly, creatine improved the health of the participants, even over long periods of time. Now that that’s cleared up, let’s dive into the wonder world of creatine! The power and importance of creatine comes with the fundamental role ATP plays in our body. For those not familiar with ATP. ATP is short for adenine-triphosphate, and is the energy source for almost all cellular activity. ATP breaks the bond between certain molecules to create energy used by the cells to perform their specific functions. ATP is found anywhere in the body where energy is needed. It is the ‘currency’ our cells to use to perform their specific functions. Creatine is a KEY player in the replenishment of ATP. Creatine acts as a ‘energy buffer’ to replenish ATP at elevated workloads (10). During exercise, when skeletal muscles undergo high metabolic stress, ATP is continually broken down to provide energy for muscular contraction. Not only does supplementing with creatine decrease muscle fatigue, but also increases overall power output performed by the muscles. During exercise, creatine provides significant metabolic energy allowing you to perform more reps, lift heavier weight, increase endurance, sprint faster, and overall increase your muscular output in all sports. In a recent resistance strength study, containing 15 men and 15 women participants, creatine monohydrate was shown to increase total intramuscular creatine levels, enhance exercise-induced gains of both total body mass and Fat-Free Mass. In addition, the pg. 21

22 participants were tested at the beginning of the study in upright chest press, leg press, arm flexion, and knee extension exercises and again at the conclusion. An increase in strength was observed for all participants in all exercises, ranging from 26-60% (8). Aside from pure strength and muscular power output, creatine has numerous other benefits. v Enhances recovery A 2004 study tested the effects of muscle cell recovery by supplementing with of creatine in athletes after running a 30km race. This study aimed to observe the inflammatory muscle soreness markers creatine kinase (CK), lactate dehydrogenase (LDH), prostaglandin E2 (PGE2) and tumor necrosis factor-alpha (TNF-α) (9). When compared to subjects who only took only maltodextrine before the race, the subjects who supplemented with creatine (20 grams of creatine monohydrate per day for five days, mixed with 60 grams of maltodextrine) found significant reduced levels of cell damage markers after the 30km race. The study concluded that supplementing with creatine “suggests a positive effect of the supplementation strategy in maintaining muscle integrity after intense prolonged exercise” (9). v Improves Anaerobic Capacity Several investigations and studies have shown that supplementing with creatine may significant lower your submaximal VO2,* and heart rate, and delay the onset of ventilatory threshold, and decrease overall anaerobic threshold (7). * - A submax VO2 (a measure of the rate of oxygen consumed during exercise) test can give you significant information on your exercise capacity and performance. A VO2 will test will tell how your heart rate responds to stress. Additionally, an individual’s anaerobic threshold is determined by the amount of energy used to complete an exercise. Therefore, in a lower threshold, less overall energy is expended. v Enhances Muscle Volume Creatine has a unique property that allows for a greater influx of water into the muscle cells. This inflation of water into the cells serves as a greater stimulus for hypertrophy and protein synthesis. pg. 22

23 v Enhances Brain Function While the benefits of creatine on the muscular system have been widely studied, researchers aimed to study the effects creatine plays on the neurological systems and its possible implications in treating neurodegenerative disorders. Many neurological disorders are caused by a decrease in intercellular ATP concentrations, triggering necrotic cell death. Often, creatine “supplementation may be a means of alleviating some of the clinical symptoms in neurological disease and delaying and/or slowing disease progression” (10). In another study, it was shown that increasing creatine through oral supplementation showed improvement in overall brain function. Brain creatine levels showed a positive correlation with recognition memory, along with reducing overall mental fatigue (11). v Reduce Age-Related Muscle Loss (Sarcopania) As we age, our bodies see a natural decrease in testosterone, insulin-like growth factor (IGF-1), and other growth hormones all responsible for building muscle. IGF-1 is locally found within our fast twitch muscle fibers (Type II) which tend to be the first to go through the effects of aging. These fast twitch muscle fibers account for the majority of our muscle bulk. As such concentrations in hormones decrease, so does our overall muscle mass. On the bright side, studies suggest creatine directly effects our fast twitch muscle fibers the greatest (8). As you age, supplementing with creatine has been suggested to negate some effects of sarcopania while conserving healthy levels of IGF-1. pg. 23

24 Ø Creatine Monohydrate o By far the most common type of creatine. o The type used in most of the studies discussed above o ~88% pure creatine per gram o Retention of water or bloating is a common side-effect Ø Micronized Creatine o Micronizedàmolecules smaller than Monohydrate o The smaller molecules lead to greater absorption of the creatine o Reduces water retention Ø Creatine Phosphate o Only 62.3% pure creatine o Has not been shown to be more effective than creatine monohydrate despite being more expensive Ø Creatine Citrate o Contains only 40% active creatine per gram o Bonded to other molecules to enhance absorption o Fairly expensive $$ but has been shown to reduce stomach discomfort Ø Creatine Ethyl Ester (CEE) o Essentially, CEE is creatine monohydrate with an attached ester. This reduces the overall charge of the molecule allowing it to greater penetrate cell’s membranes and increase solubility o Sought as the future of creatine supplementation o Up to 10x higher absorption rate o Smaller doses needed o ELIMINATES ‘CREATINE BLOAT’ pg. 24

25 Ø Kre-Alkalyn o Buffered at a higher pH than creatine monohydrate, resulting in higher absorption rates o The HIGHEST ABSORPTION RATE OF ALL CREATINES o No loading phase, faster absorption, no creatine bloat, immediate results! * Since creatine is naturally found in red meat, vegetarians are especially prone to having initially low levels of creatine. In a study, when vegetarian subjects were given creatine along with non-vegetarian counterparts, it was found that vegetarians were even more responsive to creatine supplementation. Through supplementation they showed a greater increase in lean body mass along with total work performance than those non-vegetarians (13). pg. 25

26 Pre-workouts Pre-workout supplements have become extremely popular and many brands fill the market, making it hard to decide which one is best for you. Not only do pre-workout supplements provide you a nice pick me up after a long day as you hit the gym, but a strongly formulated pre-workout is composed of different compounds to power you through your workout and ensure you get the most growth and benefit as a result. We will go over many of the different ingredients found in a good pre-workout, and ingredients to look for when making your buying decisions (Some of which have already been discussed above*). v Creatine* v BCAAs* v Beta-Alanine* v Caffeine o While we all know that caffeine can provide that extra motivation to get up and go workout, it also plays a role that may help you get more out of your workouts! o Caffeine is a mild stimulant that directly effects the central nervous system. At the cellular level, caffeine enhances neuromuscular transmission and improves skeletal muscle contractility (17). o Caffeine additionally acts as an inhibitor for adenosine receptors, which has been reported to decrease the perception of pain and increase athletic performance by increasing neurotransmitter release and motor firing. pg. 26

27 v Arginine o Often sold as l-arginine, it is a semi-essential amino acid that works as a precursor to nitric oxide gas in your body. Nitric oxide is directly responsible for greater levels of vasodilation, or in other words YOUR PUMP. o An increase in vasodilation leads to a greater hypertrophy response in muscle cells and an increase in protein synthesis. o L-arginine also works to scavenge free radicals, signal muscle cells, release growth hormone, and also enhance fat metabolism. v Betaine o Betaine is a methyl derivative of glycine first isolated from sugar beets. While betaine is not widely discussed, it is commonly found in pre-workout supplements and for good reason! It plays a vital role in enhancing performance. Betaine has been shown to increase stimulation of IGF-1 release, stimulate growth of hormone secretion, increase creatine and protein synthesis, as well as reduce effects of fatigue (18) o A 2013 study found that subjects supplementing with 2.5g/day of betaine daily, saw in increase in upper-body work capacity in high volume training, an increase in lean mass and a reduction in fat, along with a increase in arm size in comparison to subjects given a placebo (18). v Taurine o L-taurine or taurine, is another non-essential amino acid often found in meat fish and dairy. Taurine has been shown to provide numerous benefits including increased heart function, increased vasodilation, and lower cholesterol. It also functions as an antioxidant within your body. In a randomized, double blind, placebo controlled study, it was found that using a pre-workout containing caffeine, B-vitamins, amino acids, creatine, and beta-alanine significantly improved the feeling of focus, energy and alertness leading to an increase in reaction time. The study also found that using a pre-workout supplement decreased the feeling of fatigue and actual muscular fatigue which could directly correlate to greater athletic performance and reaction times (17). pg. 27

28 The Infamous Fat-Burners Caffeine, Carnitine, CLA, Green Tea Extract Some of the most popular supplements in today’s market are often to referred to as ‘fat burners’. These supplements aim to ‘burn fat’ through a handful of different mechanisms, including increasing fat metabolism, increasing energy expenditure, impairing the ability to store fat, or increasing fat burning during exercise. Many people turn to these supplements to aid in weight loss or even cut down some extra body fat for swimsuit season! J The differences in the mechanisms are attributed to the differences in the main ingredient of the supplement. We will discuss some of the main ingredients used in popular fat burners so you know what to look for when seeking to shred some extra body fat! *Note: There are SO many different fat burners on the market! It is worth doing your research on the ingredients they use and reading customer reviews. * pg. 28

29 Ø Caffeine The fat burning effects of caffeine were first noticed when studies had showed that ingesting caffeine prior to exercise increased both athletic performance and fat oxidation. Since the 1970’s, additional studies have been conducted to further investigate caffeine’s effects on weight loss and body fat reduction. These studies showed that ingesting caffeine increased sympathetic nervous system activity, which is part frees fatty acids from adipose and intramuscular storage (19). This has been shown to be an indirect mechanism resulting from the increased circulating adrenal levels – which in part enhances the availability of fatty acids for oxidation. Caffeine can also act to burn fat in other ways. Studies suggest that even low doses of caffeine can increase resting metabolic rate and induce thermogenic effects (19). Heat is produced when energy is used in your body. The more energy used the warmer the internal body temperature becomes, resulting in sweating to counteract this temperature rise. Thermogenic effects are a measure of energy expenditure.) Ø L-Carnitine To understand the mechanism behind carnitine we will have to get a little more technical. Hold on and bear with me!! Carnitine plays a crucial role in fat metabolism! When your body is in an overnight fasted state or during low intensity exercises, long- chain fatty acids are the primary source of energy for most tissues. L-carnitine acts as a transporter for long-chain fatty acids across the inner membrane of the mitochondria, which is initially impermeable to fatty acids. Once inside the mitochondria, fatty acids can then be broken down for energy. pg. 29

30 Ø Conjugated Linoleic Acid (CLA) CLA is often used as a stimulant free fat burner. CLAs are a group of different configurations of the molecules of omega-6 fatty acid and linoleic acid. CLA acts as an anti- obesity agent, through the mechanisms of increasing energy expenditure and the break-down of fat through increased fat oxidation (19). In studies performed on mice, “(m)ice supplemented with 0.5% CLA exhibited a 60% reduction in body fat and a 14% increases in lean body mass compared to controls. Similarly, when young rats were supplemented with 1% CLA for 4 weeks, body weight gain was significantly reduced with reductions of 44% in fat pad size” (19). Additionally, human studies suggest that long term (6-12 months) supplementation of CLA, at roughly 3 grams per day have resulted in significant fat loss and an increase in overall lean body mass (19). More human studies are needed to fully determine the mechanisms and effectiveness in fat oxidation with supplementation of CLA. CLA is safe and stimulant fee, so you can use it long term and see how it works for you Ø Green Tea People have been drinking green tea for centuries for its health benefits. We will primarily focus on some its its fat oxidizing properties, although supplementing with green tea may improve many facets of your health. Tea leaves are processed as green, oolong and black tea. These differ in composition due to differences in the fermentation process. Green tea is processed from non- oxidized/non-fermented leaves. It contains high quantities of catechin polyphenols, which are absent in black tea. The most abundant of the catechin polyphenols are epicatechin, epigallocate- chin, epicatechin-3-gallate and epigallocatechin-3-gallate (EGCG). EGCGs are believed to stimulate fat oxidation (19). In a short human study, subjects were given green tea extract (GTE) plus caffeine (GTE/caffeine), only caffeine, or a placebo three separate times a day. Compared to the placebo group, subjects given GTE/caffeine saw an increase in fat oxidation over a 24-hour period. Interestingly, the GTE/caffeine group also saw 20% higher levels of fat oxidation over 24 hours, when compared to those subjects receiving only caffeine. Such finding suggest that green tea extract has fat metabolizing enhancing properties independent of those associated with caffeine (19). pg. 30

31 Supplementing with GTE has been shown to both increase resting fat oxidation, in addition to increasing overall metabolic rate, during exercise. While GTE affects 24- hour fat oxidation, long term supplementation has been shown to have positive effects on maintaining a healthy body weight and overall lean body mass (19). pg. 31

32 Fish Oil Fish oil comes from the family of omega-3 polyunsaturated fatty acids (PUFA), which are characterized by their unique physical and structural properties that influence several aspects of metabolism and physiology in the human body (20). Fish oils are most commonly found in the tissues of oily fish. The best natural sources of fish oils are fresh-cold water fatty fish. Aside from consuming fish, you can obtain fish oil by supplementing with omega-3s, especially for those who do not incorporate enough fatty fish in their diet. I’m not sure about you, but even I do not incorporate as much fish into my diet as I should, which is also the case for many Americans. According to a research conducted by Harvard University, omega-3 deficiency accounts for 96,000 deaths per year, making it a top 10 cause of death in America! Lucky this is easily counteracted through daily supplementation. Fish oil plays a vital role throughout your body, such as decreasing the risk of heart attack, heart disease, stroke, depression, hypertension (high blood pressure), ADHD, joint pain, arthritis, and even chronic skin conditions such as eczema (20). pg. 32

33 Fish oil also plays an important role in maintaining lean body mass and increasing energy levels. Unless you have incorporated fatty fish into your diet REGULARLY, I highly suggest looking into supplementing with extra fish oils to maintain a healthy body! A benefit of omega-3s is their incorporation into the phospholipids of membranes within different cells. Nearly all cells in your body have phospholipid membranes that determine the flow of molecules and ions in and out of the cell. Omega-3s strengthen these membranes so they can more efficiently control the selective permeability process and increase the metabolic function of each cell. Second only to the adipose, or fat, deposits throughout your body, your central nervous system (CNS) contains the greatest concentration of lipids (21). Such brain lipids are composed of high amount of polyunsaturated fatty acids (PUFA), which are from the same family as the omega-3s found in fish oil. Through aging, a significant decrease in the levels and turnover of PUFAs has been observed in the hippocampus, cortex, striatum and hypothalamus (21). A dietary deficiency of such lipids has been linked with neural dysfunction and cognitive decline through aging. Studies have shown that supplementing with fish oil has positive effects on brain aging, since PUFAs are essential for developing the human central nervous system. Osteoporosis is a medical condition in which, as we age, our bones lose density and become much more brittle and fragile. Osteoporosis is more common in females. Developing osteoporosis is often due to a lack of certain nutrients and hormonal changes associated with aging. While it is imperative to consume adequate levels of calcium to support a healthy bone density, studies have also shown that a health ratio of omega-3s and omega-6s can play an important role in maintaining healthy bone density. pg. 33

34 The consumption of fish oil supports the natural secretion of serotonin within your body. Serotonin helps regulate sleep, mood, and appetite. We often associate serotonin as our ‘feel good’ hormone. Serotonin is often released after consuming high-carbohydrate meals. A lack of serotonin is often a reason many people get HANGRY on low-carb diets or who do not eat at regular intervals. By supplementing with fish oil, serotonin releases will be naturally supported. pg. 34

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