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Supplements: Part 2
Hype, Claims, and Facts!
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by Jack A. Medina, M.A.
Roy E. Vartabedian, Dr.P.H., M.P.H. |
March 16, 2006 |
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We are picking up where we left off last month when we
discussed the benefits and risks of creatine. This month
we will look at 7 other supplements commonly used by
athletes hoping for some ergogenic (growth) effect or
performance enhancement. |
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Amino Acid Supplements
Over 100 companies in the US market
alleged ergogenic (growth) stimulants.
Weightlifters, body builders, and athletes
use amino acid supplements believing they
will boost the body’s natural production of
the anabolic hormones testosterone, growth
hormone (GH), insulin, or insulin like
growth factor I (IGF-I) to increase muscle
size, strength and decrease body fat. These
manufacturers would like you to believe
their products do what they say they are
going to do, but research on healthy
subjects does NOT provide convincing
evidence for a muscle growth (ergogenic)
effect, or increase in exercise performance. |
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Pre-Post Carbohydrate/Protein
Supplementation
Good studies indicate there is up to a
four-fold increase in the body's use of
protein in a combined carbohydrate/protein
supplement prior to or immediately after
resistance exercise workouts.The same thing
applies to post exercise carbohydrate
(glucose) ingestion. The real question is if
there is a positive effect that contributes
to long-term muscle growth and strength
improvements.
Recent research has FAILED to show any
effect of immediate post exercise ingestion
of a amino acid-carbohydrate mixture on
muscle strength or size gains. |
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L-Carnitine
L-carnitine is found mostly in meat and
dairy products. While patients with
progressive muscle weakness have benefited
from carnitine administration, little data
suggests that healthy adults require
carnitine above those in a well-balanced
diet. Research shows NO ergonenic (growth)
benefits, or metabolic alterations or
body-fat reduction from using L-carnitine
supplementation. |
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Bee Pollen
Bee pollen is the “advertiser’s dream” as
a cancer preventing, life-prolonging
“perfect food.” Unfortunately, NO reliable
data will attest to its effectiveness as an
ergogenic (muscle growth) aid. Furthermore,
no effects of bee pollen supplementation
have been shown for maximal oxygen uptake,
endurance performance, or other
physiological responses to exercise. In
addition to a lack of scientific evidence to
justify its use as an ergogenic aid,
supplementing with bee pollen can be risky.
Individuals allergic to specific pollens may
experience extreme reactions when taking
this supplement. |
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Boron
Current information indicates that boron
supplements do NOT effect testosterone
levels in individuals adequately nourished
for this mineral. The promise of increased
testosterone output tempts weightlifters and
body builders to consume excess boron to
promote an anabolic (growth) effect. There
is NO research to support this claim. |
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Chromium Picolinate
Chromium occurs widely in soil. Chronic
chromium deficiency increases blood
cholesterol and decreases sensitivity to
insulin, thus increasing the chance for Type
II diabetes. Chromium rich foods are
brewer's yeast, broccoli, wheat germ, nuts,
liver, prunes, egg yolks, apples with skins,
asparagus, mushrooms, wine and cheese, but
often times these are not part of the
regular diet. Processing also removes a
significant amount of chromium from foods.
Advertised as a “fat burner” and “muscle
builder", chromium represents the
largest-selling mineral supplement in the
United States, second only to calcium in
today’s health food/fitness literature.
Chromium is usually taken as chromium
picolinate.
Americans believe the unsubstantiated
claims of advertisers, television
infomercials and exercise zealots who say
additional chromium promotes muscle growth,
curbs appetite, fosters body fat loss, and
lengthens life. These beliefs persist
despite good scientific evidence that
chromium supplements exert NO effect on
glucose or insulin concentrations in
non-diabetic individuals.
In November 1996, The Federal Trade
Commission ordered three makers of chromium
supplements to cease promoting
unsubstantiated weight loss and health
claims (reduced body fat, increased muscle
mass, increased energy level) for chromium
picolinate. |
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CoenzymeQ 10 (ubiqunone)
CoQ10 is found primarily in meats,
peanuts, and soybean oil and functions as an
important part of the electron transport
system. It does NOT improve aerobic
capacity. Further research is necessary to
verify any potential benefits. On a negative
note, CoQ10 may cause harmful effects.
Increased cell damage has occurred in
subjects receiving 60 mg of CoQ10 twice
daily for 20 days.
That covers the major supplements, and
we will cover more in the future as
questions arise and new supplements gain in
popularity. |
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New "Nutripoints & Optimal Nutrition"
Booklet
A new educational booklet will be
available at the end of this month. I have
partnered with Dr. Roy Vartabedian, author
of the international bestseller,
"Nutripoints" , to co-author with
him "Nutripoints & Optimal Nutrition".
This booklet covers his Nutripoint
evaluation of supplements and the one we
both recommend, "Juice Plus+®", as the best
way to supplement your diet to help you
reach optimal nutrition.
For those of you who plan to attend the
NSA Spring Leadership Conference in Phoenix
later this month, we will have the new
booklet available at our booth in the
exhibit hall. The booklet is ideal to use
personally to help you reach the best
nutritional intake possible for good health,
and to help educate others about using
Nutripoints and Juice Plus+® foods to
compliment their diets for optimal health
and disease prevention. We will have a
substantial volume discount available for
those who wish to use this to educate
others.
After the Conference, we will have the
new booklet available for purchase at
www.Nutripoints.com and
www.JackMedina.com for those who
are not able to attend.
Also my new DVD, "Exploding the Diet
Myth" will be released at the Conference
and will be available at the Promo Plus
booth. Dr. Vartabedian describes it as "a
highly informative and a powerfully
motivating presentation for action towards
better health." I couldn't have said it
better myself! |
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I hope to see many of you at the Conference in Phoenix.
If not then, we'll see you right back here next month in
the next Newsletter. Yours for Fitness and Health,
Jack A. Medina, M.A.
Roy E. Vartabedian, Dr.P.H., M.P.H.
Designs for Fitness & Wellness
phone: 541-474-2454 or 1-866-204-8786 Toll Free
Order Line
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