Supplement Science | Five Research Facts
Supplement Science - Five Research Facts
1) Whey Protein Promotes Recovery From Monster Workouts
Intense training, particularly involving eccentric muscle contractions (negatives), causes muscle damage. Scientists from Victoria University in Australia, led by Matthew Cooke, found that untrained men who consumed 30 grams of whey protein three times a day for two weeks recovered from an intense weight training workout better than men who consumed a carbohydrate supplement (control). Knee extension strength was greater in the whey protein group for three to seven days following the workout. The results of this study may not apply to trained bodybuilders or power athletes. (Journal International Society of Sports Nutrition, 7: 30, 2010, online)
2) Fish Oil Decreases Fat and Increases Lean Tissue
High-grade fish oil supplements triggered a 1-pound loss of body fat and a 1-pound gain in lean mass during a six-week study conducted at Gettysburg College in Pennsylvania. Fish oil might promote fat loss by decreasing levels of the hormone cortisol. People were given 4 grams of fish oil per day containing 2,400 mgs of the Omega-3 fatty acids EPA and DHA (1,600 mgs EPA and 800 mgs DHA). Diet and exercise levels were not controlled. The largest changes in fat and lean mass occurred in those with the greatest decreases in cortisol. Curiously, fish oil supplements had no effect on metabolic rate (caloric expenditure) or fat use. While the results of this study were interesting, it does little to shed light on the long-term effects of fish oil or Omega-3 fatty acids on body composition. (Journal International Society of Sports Nutrition, 7: 31, 2010, online)
3) NAC Prevents Muscle Damage During Exercise
NAC (N-Acetyl-Cysteine or acetylcysteine) is an amino acid byproduct found naturally in foods such as asparagus, broccoli, and avocado that fight free radicals and improve metabolic health. Physicians often use it to break up mucus accumulation in the lungs in conditions such as emphysema, pneumonia, bronchitis, and tuberculosis. It is also used to treat toxic overdoses of acetaminophen (the most common cause of poisoning in the U.S.). NAC works together with glutathione to help rid the body of toxic chemicals. Brazilian researchers, in a study on rats, found that NAC prevented muscle damage and preserved strength during exhaustive electrical muscle stimulation. NAC has a protective effect on muscle, and is a promising supplement for bodybuilders. (Scandinavian Journal Medicine & Science in Sports, Published Online July 29, 2010)
4) Phosphate Loading Improves Endurance
Phosphate is the biological form of the element phosphorus. The body uses it to make the high-energy compound creatine phosphate, and it is sometimes supplemented in older patients who don’t consume enough of it in their diet. A review of literature, written by David Fukuda and colleagues from the University of Oklahoma, concluded that phosphate supplements might improve endurance performance by increasing the levels of a chemical called 2,3-DPG, which loosens the binding of oxygen and hemoglobin and promotes the delivery of oxygen to the cells. Phosphate supplements might be particularly important in promoting endurance capacity at altitude. Good dietary sources of phosphorus include dairy foods, meat, poultry, fish, and whole grains. (Strength and Conditioning Journal, 32: 53-56, 2010)
5) Ornithine Buffers Ammonia, But Does Not Improve Endurance
The amino acid L-ornithine improves nutrition and cell function in physically stressed people such as malnourished older adults and burn patients. It stimulates the production of other amino acids such as glutamine, proline and arginine, and promotes the release of anabolic hormones, such as insulin and growth hormone. It also increases nitric oxide release, which enhances blood flow throughout the body, and is important for sexual performance and muscle growth. Japanese researchers found that supplementing L-ornithine on maximal tests on a stationary bike reduced ammonia, but had no effect on maximal oxygen consumption or endurance capacity. Ornithine promoted the excretion of ammonia, so it shows some promise as a supplement for bodybuilders. (European Journal of Clinical Nutrition, 64: 1166-1177, 2010)