Best Supplements- 2012 | Muscular Development
The Best Supplements of 2012
There was plenty of cutting-edge research and breakthroughs on supplements in 2012, so we decided to compile the best of the best. These are the super supplements— the ones that can help you train harder and longer. Consider adding these to your diet regimen!
Caffeine + Carbs Promotes Recovery from Interval Training
Carbohydrates and caffeine taken after interval training improved performance during high-intensity exercise performed four hours later. Men completed an exhausting exercise session in the morning. During recovery, they consumed a beverage containing carbohydrates and caffeine every hour for three hours. At four hours, they performed an interval-training workout to exhaustion. Carbohydrates plus caffeine improved exercise capacity during interval training by a whopping 66 percent. This was a small study. If these results can be repeated, consuming carbohydrates plus caffeine after a workout could be an important technique for promoting recovery. (International Journal Sports Nutrition Exercise Metabolism, 21: 410-416, 2011)
Increases Workload in Sleep-deprived Athletes
Simple principles for athletic success are to train hard and don’t miss workouts. Fatigue from inadequate sleep and overtraining decreases workout quality. A weight-training study on professional rugby players found that caffeine (4 milligrams per kilogram of bodyweight) increased the overall volume (weight, sets, reps) of a weight-training workout. The effects were most pronounced in sleep-deprived athletes. Caffeine supplements consumed about 30 minutes before workouts will increase exercise intensity, particularly when you haven't had enough sleep.(International Journal Sports Nutrition Exercise Metabolism, 22: 157-164, 2012)
- Catechin-Caffeine Supplements Increase Metabolic Rate and Fat Use
- Green tea contains catechins and caffeine. Many studies found that catechin-enriched green tea or green tea extract suppressed appetite, increased metabolic rate and promoted weight loss. A University of Peking study of 118 obese people showed that waist circumference decreased by 3.7 inches following 12 weeks supplementation with catechin-enriched green tea. The tea contained 350 milliliters of the catechin EGCG, which is higher than the amount found in commercial-grade green tea (15 milligrams). Catechin-enriched green tea is an effective weight-loss supplement. (Journal of Functional Foods, 4: 315-322, 2012)
The Versatile Supplement
Whey protein reduces the risk of metabolic disorders and cardiovascular disease— according to a review of literature written by scientists from the University of Bonn in Germany. Whey contains lactoferrin, glutamine, lactalbumin and branched-chain amino acids, which have positive effects on immunity, blood sugar control and protein synthesis. Whey protein lowers blood sugar and insulin, which helps protect against heart disease, diabetes and obesity.
Diabetes promotes cell destruction and decreases the capacity of the immune system to fight disease and promote tissue repair. Scientists from Saudi Arabia, in a study on diabetic rats, found that supplementing whey protein boosted immunity and prevented cell destruction. Whey protein enhances immunity, particularly in the B and T lymphocytes in diabetic rats. It is not known whether these results apply to humans. (Current Opinions Clinical Nutrition Metabolic Care 14: 569–580, 2011; Lipids in health and Disease 10:203, 2011; published online)
Improves Memory and Intelligence
Creatine monohydrate might give you more brainpower. Creatine is an effective supplement for boosting strength and muscle mass. It is found naturally in meat, fish and other animal products. It works, in part, by increasing the formation of a high-energy compound called creatine phosphate (CP). CP is vital for chemical reactions throughout the body, particularly in the brain and skeletal muscles. CP storage may be limited in vegetarians. An Australian study from the University of Sydney found that creatine monohydrate supplements improved memory in vegetarians and reaction time in both vegetarians and non-vegetarians, but had no effect on measures of verbal communication. Creatine supplements may improve some types of mental ability in vegetarians. (BBC News, November 29, 2011)
Increases Muscle Antioxidant Capacity
During high-intensity exercise, the cells produce highly reactive chemicals called free radicals that can damage cell structures such as DNA, cell membranes and mitochondria. Free radicals have been implicated in muscle soreness and delayed recovery from exercise. Brazilian scientists showed that creatine monohydrate supplements improved high-intensity exercise capacity. In addition to supplying high-energy compounds for exercise, creatine acted as an antioxidant that helped suppress the negative effects of free radicals and helped stabilize iron and uric acid metabolism. (Journal International Society Sports Nutrition, 9:25, 2012)
Best for Protein Synthesis
Protein blend affects the rate of protein synthesis. Whey is a fast-acting, rapidly absorbed protein. Soy is an intermediate-acting protein, while casein is a long-acting, slowly absorbed protein. A shake containing at least 30 grams of protein triggers an acute increase in protein synthesis for approximately two hours. Combining high protein intake with weight training prolongs protein synthesis for at least 24 hours. For best results, combine weight training with protein supplements containing whey, soy and casein proteins. (Paper presented at Experimental Biology 212, April 25, 2012; medicalnewstoday.com)
Alanine Prevents Fatigue During Exercise
Alanine is a non-essential amino acid that might increase high-intensity exercise capacity by buffering acids in the muscles— according to a review of literature by Jay Hoffman and co-workers from the University of Central Florida. It might also work by increasing muscle carnosine levels. Carnosine, which is made from alanine, is an important antioxidant that protects cells from destruction and buffers acids that cause fatigue. Alanine might boost endurance performance by increasing muscle levels of carnosine. It is a promising supplement for endurance athletes. (Current Sports Medicine Reports, 11: 189-195, 2012)
- Branched-chain Amino Acids Prevent Muscle Soreness
- Post-exercise muscle soreness is caused by muscle fiber damage and inflammation developed during tissue repair. Muscle cells use amino acids as building blocks to repair tissue and make new contractile proteins. Amino acid supplements might prevent soreness and promote post-training gains in muscle mass and strength. Leucine, a branched-chain amino acid, activates biochemical pathways in muscles that stimulate protein synthesis. British researchers found that supplementing branched-chain amino acids before and after intense training reduced soreness and biochemical markers of muscle damage. Branched-chain amino acid supplements may help in intense weight-training programs. (Journal International Society Of Sports Nutrition, 9: 20, 2012)
NAC Prevents Muscle Damage and Fatigue During Exercise
Unaccustomed exercise can cause oxidative stress and inflammation. A study from Brazil found that NAC (N-acetylcysteine) reduced fatigue and markers of muscle damage such as creatine kinase and lactate dehydrogenase. NAC is an amino acid byproduct found naturally in foods, such as asparagus, broccoli and avocados, that fights free radicals and improves metabolic health. Other studies found that NAC prevented muscle damage and preserved strength during exhaustive electrical muscle stimulation. NAC is a promising supplement for better health and performance. (Scandinavian Journal Medicine Science Sports, 22: 24-33, 2012)
Tyrosine Boosts Exercise Performance in the Heat
Tyrosine is an amino acid that the brain uses to make a chemical called dopamine— the “get psyched” hormone. Dopamine gives you clear thoughts, motivation, sexual gratification, and promotes learning, memory and mental focus. It helps athletes push longer and harder, even when fatigued or injured. Tyrosine is an amino acid that helps the brain make dopamine. British researchers found that tyrosine supplements improved endurance capacity in the heat by 14 percent. It probably worked by helping athletes overcome the mental stress of training intensely in the heat. (European Journal of Applied Physiology 111: 2941-2950, 2011)
Protects Against Oxidative Stress
The cells naturally produce highly reactive chemicals called free radicals that can damage cell membranes and DNA, impair immune function, and possibly lead to premature death. Free radical production increases greatly during exercise, which could have negative effects on cell health. Fortunately, training increases antioxidants that help buffer the effects of free radicals. Polish scientists from the University of Physical Education in Warsaw found that green tea extract, which contains powerful antioxidants, helped protect exercising young adults against free radical damage. Green tea extract is a useful supplement that promotes weight loss, increases energy levels, and enhances the antioxidant defense system. (Nutrition Research, 31: 813–821, 2011)
Reduces Risk of Premature Death
Several recent studies have found that low vitamin D levels are linked to an increased risk of heart attack and premature death. A University of Kansas Hospital study of more than 10,000 people found that vitamin D deficiency increased the death rate (deaths per year) by 100 percent. Taking vitamin D supplements reduced the death risk by 60 percent. They recommended that adults should take 1,000 to 2,000 international units of vitamin D each day. The supplement will only help you live longer if you are vitamin D deficient. This was an important study because up to 70 percent of Americans have low levels of vitamin D.(American Journal of Cardiology, published online November 7, 2011)
Heart Healthy
Vitamin D supplements (1,000 international units per day) improved heart disease risk factors by increasing HDL cholesterol, decreasing total cholesterol and reducing body fat in obese and overweight people— according to a study from the University of Tehran in Iran. The study tested the effects of supplementing vitamin D-3 or a placebo (fake vitamin D) for 12 weeks in overweight people. The vitamin D group also showed smaller, denser LDL particles, which favorably influences the heart disease process. Vitamin D supplements may reduce the risk of coronary artery disease. The body produces vitamin D naturally in a reaction involving the sun’s rays. People living in the northern part of the country or those who don’t go outside much may be vitamin D deficient.(NUTRA Ingredients USA, February 24, 2012)
Promotes Immunity in Soccer Players
Melatonin is a hormone released by the pineal gland that helps regulate sleep. It also influences sex hormone production and is involved in weight control. A Spanish study found that taking melatonin supplements before a game reduced oxidative stress, improved immunity and promoted fat metabolism in soccer players. Players were given six milligrams of melatonin or a placebo (fake melatonin) 30 minutes before exercise. The melatonin group showed improved immunity (IgA) and reduced oxidative stress. Melatonin might be a useful supplement for promoting recovery from exercise and preventing the effects of overtraining.(Physiology and Behavior, 105: 1099-1103, 2012)
Enhances the Effects of Strength Training in Older Women
Fish oil is high in omega-3 fatty acids and helps strengthen cell membranes and promote muscle cell metabolism. Brazilian scientists found that fish oil supplements enhanced the effects of a 90-day weight-training program. Fish oil plus weight training increases strength more than weight training alone. Fish oil is a heart-healthy supplement that might also increase muscle strength.(American Journal of Clinical Nutrition, published online January 4, 2012)
Activates Brown Fat
Capsicum is found in red chili peppers used to make paprika— an important ingredient in chili and Mexican food. The capsinoids in these foods provide the hot, steamy flavor that makes steam come out of your ears. They are important ingredients in many weight-loss supplements. Japanese researchers found that capsinoids increased metabolic rate by activating brown fat— a highly thermogenic tissue that releases energy as heat instead of storing it as fat. This was a sophisticated study that examined the effects of capsinoids in men cooled for two hours. Researchers measured changes in brown fat metabolism with PET scans following consumption of capsinoids. Capsinoids may be useful ingredients in weight-loss supplements, but we need more studies to determine how they work and their long-term effectiveness.(American Journal of Clinical Nutrition, 95:845-850, 2012)
Improves Aerobic Capacity
Echinacea is an herbal supplement that may prevent the common cold. It might also promote endurance performance. Malcolm Whitehead from Arkansas State University, and colleagues, found that Echinacea increased maximal oxygen consumption, erythropoietin (stimulates red blood cell production) and running economy (efficiency). They supplemented eight grams of Echinacea per day for 28 days or a placebo (fake Echinacea). Researchers speculated that Echinacea might improve aerobic capacity by enhancing the function of the cells lining the arteries (endothelium).(Journal Strength Conditioning Research, 26:1928-1933, 2012)
Powerful Effects on Metabolism
Resveratrol is a chemical found in grapes and red wine. It activates a protein called sirtuin 1 that improves blood sugar regulation and insulin sensitivity. A University of Alberta study on rats found that resveratrol supplements caused metabolic changes similar to endurance training. The supplements improved mitochondrial metabolism (mitochondria are the energy centers of the cell) and promoted heart function. Combining resveratrol supplements with endurance training caused greater changes in aerobic capacity than exercise alone.
Other studies found that resveratrol prevents cell damage, increases HDL (good cholesterol) and prevents blood clot formation and chronic inflammation. Studies on mice and rats found that resveratrol increased lifespan, prevented cancer and cardiovascular disease, and improved blood sugar regulation. Resveratrol has powerful effects on metabolism that could protect the body from premature aging.(Journal Physiology, 590: 2783-2799, 2012)
Improves Exercise Efficiency
Inorganic nitrate supplements reduced peak oxygen consumption during maximal exercise on a stationary bike without reducing exercise capacity— according to a study from the University of Barcelona in Spain. Nitrates and nitrites, found in beetroot juice and supplements, increase nitric oxide (NO) secretion. NO is secreted by the inner lining of blood vessels and is critical for controlling blood flow throughout the body. Other studies found that beetroot (200 grams containing at least 500 milligrams of nitrate) improved running speed during a 5-kilometer treadmill speed test in recreational runners. The capacity of the blood vessels to secrete nitric oxide is an important measure of cardiovascular health and performance. Nitrites and nitrates may be valuable for improving endurance.(Medicine Science Sports Exercise, 43: 1979-1986, 2011)
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