Written by Team MD
12 November 2017

16NN269-supps

Science & Supplements - Six Research Findings

 

 

1) Whey Protein Plus Weight Training Reduces Abdominal Fat

Whey protein was superior to carbohydrate or carbohydrate plus whey protein as a post-exercise supplement for decreasing abdominal fat— according to researchers from Finland. Recreationally active men with no weight-training experience trained with weights two to three times per week, and took one of three supplements after each workout. While the study was interesting, it is of little practical value to serious weight trainers. Protein intake was approximately the same in all groups, even though some subjects were taking protein supplements. Also, the subjects had no weight-training experience. It takes beginners months or even years to learn to train intensely. The initial phases of weight training mainly involve motor learning, and don't typically overload the muscles very much. (Journal Of the International Society of Sports Nutrition, 12:48, 2016)

 

2) Oral Phosphatidic Acid Promotes Muscle Protein Synthesis

Phosphatidic acid (PA) is an important component of phospholipids and cell membranes. PA and the amino acid leucine are important regulators of muscle protein synthesis. Guillermo Escalante and co-workers from California State University, San Bernardino found that PA (MaxxTOR, 75 mg per day) plus weight training for eight weeks increased lean mass by 3.1 percent, bench press by 17 percent and leg press by 19 percent, which were substantially greater than a placebo group that received a fake supplement. All subjects also took 24 grams of hydrolyzed protein power per day. PA is an effective anabolic supplement in human bodybuilders. (Journal International Society Sports Nutrition, 13:24, 2015)

 

3) Capsaicin Promotes Metabolic Health

Capsaicin is a chemical found in red chili pepper used to make paprika, which is an ingredient in chili and Mexican food. It reduces appetite and calorie intake and helps promote weight loss by releasing serotonin, a hunger-suppressing hormone. A review of literature by Krishnapura Srinivasan from the Central Food Technological Research Institute in Mysore, India concluded that capsaicin has favorable effects on atherosclerosis, inflammation, metabolic syndrome, diabetes, fatty liver disease, heart enlargement, high blood pressure and the risk of stroke and cancer. It also has favorable effects on the endothelium— the inner lining of the blood vessels. Capsaicin is a heart-healthy supplement that promotes metabolic health. (Critical Reviews in Food Science and Nutrition, 56(9), 2016, published online)

 

4) Beetroot Extract Improves Neuromuscular Efficiency During Weight Training

Beetroot juice is high in nitrates that are important for synthesizing nitric oxide in the inner lining of the blood vessels. It is particularly effective in promoting blood vessel health. Beetroot juice increases brain blood flow, which enhances cognitive function and neuromuscular control. Sean Flanagan and co-workers from the Ohio State University found that supplementing beetroot extract for three days improved neuromuscular function before, during and after an intense weight-training workout, compared to a placebo (fake beetroot). Motor unit firing rates were lower at the onset of exercise, and continued as the muscles fatigued. This showed that the supplement promoted neuromuscular control during fatiguing exercise. Motor units are nerve-muscle combinations that control movements during sports. (Journal American College of Nutrition, 35: 100-107, 2016)

 

5 Saw Palmetto Effective Supplement for Enlarged Prostates

Finasteride is a drug that blocks dihydrotestosterone formation and is used to treat male pattern baldness and prostate enlargement. Many men take saw palmetto supplements to prevent prostate enlargement and treat urinary tract problems. A study from Euromed in Barcelona, Spain found that saw palmetto was as effective as finasteride in preventing the formation of testosterone to dihydrotestosterone, which is linked to prostate enlargement. However, another large clinical study by researchers from Massachusetts General Hospital found that patients who took saw palmetto (320 milligrams per day) for 72 weeks showed no improvement in urinary tract problems compared to patients taking a placebo (JAMA 306: 1344-1351, 2011). We need more information before we can recommend saw palmetto as an effective supplement for prostate health. (Journal Research and Reports in Urology, 8:41-49, 2016)

 

6) Citrulline Malate Improves Strength and Power in Tennis Players

Citrulline malate increased grip strength, vertical jump and cycling power output in female masters tennis players— according to a study led by Jordan Glenn from Louisiana Tech University in Ruston, Louisiana. Citrulline is an amino acid that is converted to arginine, which increases levels of nitric oxide— an important chemical that regulates blood flow throughout the body. Citrulline also increases brown fat activity, which increases caloric expenditure and promotes fat burning. It does this without stimulating the sympathetic nervous system, which avoids increases in heart rate, blood pressure and anxiety levels. Citrulline malate might be an effective supplement for athletes. (European Journal of Sports Science, published online March 28, 2016)

 

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