Supplement Information

Please Note: Robert Ferguson, CFT is not a Registered Dietitian — Policy Statement

Please Be Aware: Ferguson's Fitness is simply explaining how this nutrients/chemicals work in their natural form. Ferguson's Fitness is not in any way suggesting that taking these nutrients/chemicals as a supplement will produce their desired effects.

Please Be Aware: The Dietary Supplement Health and Education Act states that the FDA is not required to pre-approve supplements and actually forbids it. Ephedra was one of the exceptions, which was banned in 2003. The nutritional claims on bottles are seen as advertisements and not as labels. Labels can be regulated but advertisements cannot. The FDA cannot verify every supplement label so Consumer Labs have taken necessary steps to verify certain supplement labels. Check http://www.consumerlab.com/ to verify that your supplement label contains the ingredients that it claims to.

Protein - Usually taken before and after a workout. It is also helpful in between meals to keep your body in an anabolic state. Most supplements take 30 minutes to digest so take it 30 minutes before a training session. If you are an athlete or someone who workouts your muscles will need more protein than the average person in order to rebuild the damage that the additional activity has put on them. Tarnopolsky and colleagues have shown that a high protein intake will increase nitrogen balance for strength athletes (Ivy, Ph.d., J., & Portman, Ph.d., R. (2004). NTS Growth Phase. Nutrient Timing (pp. 67 80). North Bergen, NJ: Basic Health Publications, Inc.). It is imperative to stay in a positive nitrogen state to rebuild your muscle mass. A positive nitrogen balance means that you are ingesting more nitrogen then you are excreting. A negative nitrogen balance means that proteins (especially muscle and liver proteins) are being broken down as fuel (Saladin, Kenneth S. Anatomy and Physiology : The Unity of Form and Function. 4th ed. New York: McGraw-Hill Education, 2006).

• Carbohydrates along will not stimulate net muscle protein balance; however, amino acids can stimulate net muscle protein balance by themselves. Net muscle protein balance is enhanced when carbohydrates are taken with protein. (Elliot, Phd, T. A., & Cree, M. G. (2006). Milk Ingestion stimulates Net Muscle Protein Synthesis following Resistance Exercise. Medicine and Science in Sports and Exercise, 38, 667-674.).

• Carbohydrates improve endurance performance (1+hour). Adding protein does not improve endurance performance when completing a race in the shortest possible time; however adding protein has been shown to help some in "time-to-fatigue" tests (Essen, M. V. (2006). Failure of Protein to Improve Time Trial Performance when Added to a Sports Drink. Medicine & Science in Sports and Exercise, 38, 1476-1483.).

There is no tolerable upper intake level (UL), signifying that there is not enough evidence to directly link a high protein intake to any health risk. Some calcium loss does occur and, as a result, it is smart to consume more calcium and water than you normally would. Overloading your body with a protein content greater than 2x the RDA might put additional stress on your kidneys and the extra protein will be converted into fat. The kidneys will have to work harder to get rid of the urea, which is caused by nitrogen buildup in the liver. The liver must convert ammonia (toxic nitrogen buildup) to urea, because ammonia is toxic to the body. Make sure that you are not prone to kidney disease. Other groups show that it may take up to 2 grams of protein per pound of body weight to induce harmful effects. Your energy level has a significant impact on the amount of protein that your body can tolerate.

The term, incomplete proteins, means that the food item lacks one or more of the essential amino acids. Essential amino acids refer to the types of amino acids (building blocks of proteins) that your body must consume through food. In other words, your body cannot self produce essential amino acids. Incomplete proteins cannot be used to build proteins in your body. Taking leptin as a pill will not work because leptin is a protein and proteins are digested in the stomach (Saladin, Kenneth S. Anatomy and Physiology : The Unity of Form and Function. 4th ed. New York: McGraw-Hill Education, 2006). This is why it is important to pair food items like rice plus beans, bread and peanut butter, and pita bread and hummus.

1. Whey -This protein is quickly released into the blood stream and, as a result, it will not support muscle growth for an extended period of time. This is a great choice for a pre-workout meal and a post-workout meal. Whey has a high concentration of Branched-chain amino acids (BCAAs). BCAAs are some of the essential amino acids that can come only from your diet. BCAAS include Valine, Leucine, and Isoleucine. It is believed that BCAAs are frequently used as fuel during workouts. It also has a very high Biological Value (BV), which refers to how much of the supplement is absorbed by the body.

   1. Concentrate -A cheaper form of whey protein that contains 50% to 80% protein. Involves ultrafiltration that separates most of the lactose and fat molecules from the protein.

   2. Isolate -A more expensive form that filters out more fat and carbohydrates using a process called ion-exchange, bringing you 90% to 97% protein. It is usually Lactose free and with a higher BV value than its concentrate counterpart.

   3. Hydrolysate -A form of whey protein that is partially digested before entering your stomach so it can be released into the blood stream at a much faster rate. This process is called hydrolysis.

2. Casein- This protein is slowly released into the blood stream. It is a good choice for when you are resting instead of working out. Casein has a high amount of glutamine. One negative aspect of this protein is that it is low in BCAAs and it has a low Biological Value.

3. Soy- Rich in BCAAs, arginine, and glutamine; however, it is low in mehionine, which is an essential amino acid. The soybean is the only complete protein that comes from a plant, meaning that it has all nine essential amino acids. It is fast acting and it contains flavones (plant hormones). These flavones resemble the make-up of estrogen. This does not mean that they carry the same effect as estrogen. The flavones or the isoflavones actually block estrogen and increase antioxidant levels. The BV value is lower than whey or casein, which is why it is not very popular.

4. Egg- Contains a BV value of 100, which is slightly less than whey. Egg protein has a very high protein content with minimal amounts of fats and carbohydrates.

Source: Hatfield, PhD, Frederick C. Fitness: The Complete Guide. 8.1.5th ed. Santa Barbara: International Sports and Sciences, 2004. 476.

Amino Acids—Amino acids are commonly known as the building blocks of protein. A peptide bond is formed when amino acids link to one another. These peptide chains form the backbone of protein; however, the function of the protein is not determined until the peptide chains fold into globular or fibrous units. Essential amino acids must come from your diet while nonessential amino acids can be produced by the body. Protein synthesis will come to a stop if one of the nine essential amino acids are missing from the diet. If you consume a single amino acid in abundance, then it can disrupt the absorption of another essential amino acid that uses the same active transport system (Insel, Paul, Elaine R. Turner, and Don Ross. Nutrition. 2nd ed. Boston: Jones and Bartlett, 2004. 207-218).

L-Glutamine- An amino acid that can be found in the skeletal muscles. It also aids in the production of bicarbonate, which can slow the production of exercise induced chemicals such as lactic acid (Stoppani, PhD, Jim. "Home Plate." Muscle and Fitness August. 2006: 134-138.). L-Glutamine is also thought to boost the immune system, prevent muscle breakdown, and act as cell volumizer by drawing water into your muscle cells.

Creatine- ATP is a molecule that provides the energy to drive muscle contraction. There is only enough ATP for about three seconds of intense exercise so it has to be produced through either through the anaerobic or the aerobic energy pathways. The Anaerobic pathway known as the Phosphagen System or the ATP/CP Energy Pathway uses Creatine Phosphate (CP) to convert the broken down form of ATP, known as ADP, back into ATP molecule.

Within the initial seconds of exercise and before carbohydrates are broken down, the following reaction occurs:

Creatine phosphate + ADP —> ATP + Creatine.

In general, creatine levels begin a rapid decline after 10 of intense energy and can be regained in about 8 minutes (Hatfield, PhD, Fredrick C., and Dan Gastelu. Fitness: The Complete Guide. 8.1.5th ed. Santa Barbara: International Sports Sciences Association, 2004. 20.). This is why Creatine is recommended to athletes you participate in sports requiring immediate energy. Creatine also draws water into muscle cells acting as a “cell volumizer.” The resting levels of creatine increases will increase with weight lifting (Gastelu, MS, MFS, Daniel. Fitness: The Complete Guide. 8.1.5th ed. Santa Barbara: International Sports and Sciences, 2004. 549-558.).

Most studies have demonstrated that increasing the creatine level can make you stronger, while a few others are skeptical. Some people respond well while others do not. People, who respond well, usually have low creatine levels. Meats contain a small amount of creatine. Louis et al. discovered that creatine does not affect muscle protein turnover and as a result, they concluded that creatine is not responsible for muscle mass and strength. Many others tend to disagree stating that it increases the maximal weight lifted (Baker, C. J. (2006). Voluntary Muscle Function after Creatine Supplementation in Acute Hypobaric Hypoxia. Medicine & Science in Sports and Exercise, 38, 1418-1424.). Creatine does not help endurance athletes.

The most widely form of creatine is creatine monohydrate, which relies on a power insulin response to become absorbed. Creatine ethyl ester is a new form of creatine that was created by adding an ester (alcohol and an acid) to creatine monohydrate. The added ester supposedly makes the creatine more permeable to the cell membrane. Water retention is minimized in this case, because the ester form does not sit in the intestinal tract where it would typically absorb water (Creatine Ethyl Ester Info And Products." Bodybuilding.com. 2 Dec. 2005 http://www.bodybuilding.com).

Prohormones-

The Anabolic Control Act of 2004 states that andro is illegal and DHEA is currently being examined by the FDA. These are hormones that act as precursors in the release of testosterone in your body. Both of these have conflicting studies about whether or not they will improve strength. It is believed that they will help you if you are over 40 years of age when your testosterone levels are low. Studies have shown how andro increases chances of prostate, pancreatic, and testicular cancer by elevating total testosterone levels, however no direct link exists. It also reduces HDL (good cholesterol) and case studies have shown prohormones to be damaging to male sex organs. Increasing testosterone levels also increase cortisol levels, which is why you may experience a decrease in strength after you stop taking them. Testosterone often binds to estrogen compounds resulting in unwanted side effects like “beef tits” and bloating. If testosterone levels are too high, then testosterone can also be converted into estrogen.

• Androstenedione (andro)

  • Formed from 17-hydroxyprogesterone and is a precursor to testosterone.

  • After ingestion of 100-300mg androstenedione concentrations are increased 7x for 6+ hours. Chronic intake results in decreased absorption.

  • 100mg acute dose does not increase testosterone levels; however Leder at al. showed that a 300mg acute dose can in men 20-40 years of age--varied between subjects.

  • 89% of oral androstenedione can be catabolized into inactive forms and 98% of the testosterone encounters hepatic breakdown.

  • Rasmussen et al. found that andro does not increase protein synthesis and it does not increase weight lifted, unless it is greater than 1500mg.

  • Women can expect to experience greater gains in testosterone levels than men.

• Dehydroepiandrosterone (DHEA)

  • Formed from 17-hydroxypregnenolone and is a precursor to estrogens and androgens.

  • 50-100mg acute dose of DHEA increases DHEA 7x, andro 4x, and testosterone does not change.

    • Women can experience an increase in testosterone levels, but it is dose dependent.

  • Wallace et al. discovered that DHEA does not promote muscle gain.

  
  Source: Brown, G. A. (2006). Testosterone Prohormone Supplements. Medicine & Science in Sports and Exercise, 38, 1451-1461.

Anti-oxidants- When your body performs strenuous activities muscles break down and produce free radicals, known as reactive oxygen species (ROS). These free radicals damage your body tissues by attaching to other molecules to gain an electron in order to improve their stability. In chemistry terminology—the free radicals are reduced while your body tissue is oxidized. The anti-oxidant is more readily oxidized by the oxidant than your body tissues and DNA. This is known as cathodic protection in chemistry (Brown, T. L., Lemay, Jr., H. E., & Burnsten, B. E. (2006). Electrochemistry. Chemistry the Central Science (pp. 846-899). Upper Saddle River, NJ: Pearson Prentice Hall.).

It is necessary to keep the free radicals to a minimum in order to make positive muscle gains. Proteins can become modified, forming carbonyl derivatives, which leads to the loss of their structural functions. Although exercising causes free radical formation, it also builds up your body’s defense system to reduce free radical formation (Bloomer, R. J., Goldfarb, A. H., & McKenzie, M. J. (2006). Oxidative Stress Response to Aerobic Exercise: Comparison of Antioxidant Supplements. Medicine and Science in Sports and Exercise, 38, 1098-1105.). It is often believed that trained endurance athletes recover rapidly from oxidative stress and do not need to use supplements or perform tapering programs.

Free radicals can also cause DNA damage. Green tea extract, glutathione (GSG), vitamin C, and vitamin E are anti-oxidants that neutralize the free radicals by lending them an electron, which spares body tissues from losing an electron to the free radical. Vitamin C reduces protein oxidation while Vitamin E reduces lipid and protein oxidation (Bloomer, R. J., Goldfarb, A. H., & McKenzie, M. J. (2006). Oxidative Stress Response to Aerobic Exercise: Comparison of Antioxidant Supplements. Medicine and Science in Sports and Exercise, 38, 1098-1105.).

Unsaturated fats are susceptible to oxidation, because oxygen, the oxidant, can attach to their double bonds of carbon. However, manufacturers usually refine them and add antioxidants to them such as vitamin E.

Glucosamine-Glucosamine is an amino sugar that is a derivative of repeating structural units that make up molecules called glycosaminoglycans. Chondroitin sulfate is one of the repeating structural units that make up glycosaminoglycans. When glycosaminoglycans attach to proteins they are called proteoglycans. Proteoglycans play a role in joint lubrication and they are also one of the structural components in connective tissues. For example, aggrecan is a proteoglycan that serves a shock absorber. The "shock absorber" works in the following manner: when your foot hits the ground, pressure is exerted, and as a result, water is squeezed from the glycosaminoglycans and cushions the impacts. The water rebinds to the glycosaminoglycans when the pressure is released. In other words, glucosamine is a building block of a group of molecules that cushions and strengthens the joint (Berg, Tymoczko, & Stryer. Complex Carbohydrates. Biochemistry, 6th ed. 2007: 313-314.)

So, it is believed that the supplement repairs and rebuilds the damaged connective tissues and synovial fluid of the joints. However, just because you ingest glucosamine as a supplement, does not mean that the supplement will be used to synthesize connective tissues. The idea of supplementing with glucosamine is similar to the idea of supplementing with amino acids. Methylosulfonyl-methane (MSM) and Chondroitin are added agents that are thought to help glucosamine. This makes sense considering Chondroitin 6-sulfate is composed of glucosamine along with other molecular derivatives.

A large clinical review from the Agency of Health Care Research and Quality (AHRQ) found that Glucosamine/Chondroitin did not show a significant difference compared to a placebo for osteoarthritis treatment (Samson DJ et al. Treatment of Primary and Secondary Osteoarthritis of the Knee. Evidence Report/Technology Assessment No. 157. AHRQ Publication No. 07-E012. September 2007.). Placebos are look-alike pills that do not contain any active ingredients and researchers use them as controls in experiments. You can read the full report at, http://www.ahrq.gov/clinic/tp/oakneetp.htm. It is important to realize that this review focused on individuals with osteoarthritis and does not necessarily answer the question whether or not glucosamine is an effective preventative supplement for bodybuilders or older adults to take.

S-Adenosylmethionine (SAMe) - Thought to treat depression and arthritis symptoms. It can also increase glutathione, an ant-oxidant, indirectly by synthesizing the amino acid cysteine (Bruice, P. Y. (2006). Organic chemistry (5th ed.). Upper Saddle River, N.J: Pearson Education.).

Carnitine- This supplement transports fatty acids into the mitochondria for energy production and it increases you metabolism. The reason why this is so popular is because experiments have shown that it only decreases body fat and it does not decrease your lean body mass. Dr. Kraemer found that supplementing with L-Carnitine for 21 days increases androgen receptors (AR), which is known to stimulate skeletal muscle protein synthesis (Kraemer, W. J. (2006). Androgenic Responses to Resistance Exercise: Effects of Feeding and L-Carnitine. Medicine and Science in Sports & Exercise, 38, 1288-1296.).

Yohimbine- Inhibits alpha-2 receptors, which are common in fatty areas of the body. This process is thought to free up epinephrine and norepinephrine to stimulate beta receptor sites, which increase lipolysis (fatty acid breakdown). Cardiovascular side effects have been documented, which is why this fat loss agent is not usually recommended.

Source: Gastelu, MS, MFS, Daniel. Fitness: The Complete Guide. 8.1.5th ed. Santa Barbara: International Sports and Sciences, 2004. 549-558.

Conjugated Linoleic Acid (CLA)—A polyunsaturated fatty acid that has been shown to reduce body fat and a few studies have even shown it to have anticancer benefits. It is a linoleic acid derivative, meaning that it is an essential fatty acid (Insel, Paul, Elaine R. Turner, and Don Ross. Nutrition. 2nd ed. Boston: Jones and Bartlett, 2004. 180-181).

Meal Replacements (MRP) -MRPs are used in between meals to increase metabolism and maintain an anabolic state. They contain healthy unsaturated fats, high and low-glycemic carbohydrates, a mix of different proteins, and vitamins.

Nitric Oxide (NO)- Nitric Oxide synthesis increases skeletal muscle blood flow, which occurs naturally during exercise. The precursor for NO is the amino acid arginine, which is often in the form of Arginine alpha ketoglutarate. Many supplement companies have added other precursors to NO products, which either increases the activity of NOS (a nitric oxide enzyme), or decreases PDE-5 (the enzyme that inhibits NO) (Stoppani, PhD, Jim. "Turbo Boosters." Muscle and Fitness June. 2005: 196-200.). When the blood vessels are dilated, more nutrients and oxygen can flow to the muscles. NO also increases the hormone called insulin-like growth factor. It is important to be sure not to supplement with greater than 10 grams of arginine during a 24-hour period. In Exercise and Sport Sciences Reviews McConell and Kingwell stated that L-arginine decreased blood glucose levels during exercise and they hypothesized that by inhibiting NOS, glucose uptake will decrease (McConell, Ph.D, G. K., & Kingwell, B. A. (2006). Does Nitric Oxide Regulate Skeletal Muscle Glucose Uptake during Exercise? Exercise and Sport Sciences Reviews, 34, 36-41.). L-arginine benefits have been reported for hypercholesterolemic individuals, individuals who suffer from peripheral vascular disease. These benefits have not been investigated for healthy individuals undergoing a maximal treadmill test; however, inhibiting NO decreased blood flow during exercise in healthy individuals (Hickner, Phd, R. C., Tanner, C. J., & Evans, C. A. (2006). L-Citrulline Reduces Time to Exhaustion and Insulin Response to a Graded Exercise Test. Medicine and Science in Sports and Exercise, 38, 660-666.).

Growth Hormone Enhancers- Secretagogue-One is a precursor to Human Growth Hormone (HGH). Secretagogue is an amino acid, which is a precursor to HGH levels. It increases HGH production by signaling the pituitary gland to release more HGH. Increased HGH levels may cause some side effects if there is an overabundance of the hormone in your blood stream, which is why it is only beneficial for people over the age of 40 to supplement with it. This is a much safer alternative then injecting HGH directly, because Secretagogue-One is a natural amino acid. Parkinson and Evans state that GH supplementation can lead to cardiac instability, hypertension, and type 2 diabetes (Parkinson, A. B., & Evans, N. A. (2006). Anabolic Androgenic Steroids: A Survey of 500 Users. Medicine and Science in Sports and Exercise, 38, 644-649.).

Natural Testosterone Enhancers- This supplement has become popular after the FDA made Andro illegal. Many of the ingredients are extracts and herbs that are precursors to the production of testosterone in the body. The main ingredient is called Tribulus Terrestris. Tribulus Terrestris ingredient protodioscin releases a luteinizing hormone that boosts testosterone production in the testes (Jackson, Dwayne, and Jim Stoppani, PhD. "Stronger in a Second." Muscle and Fitness Nov. 2005: 185-188.). The best Tribulus will contain about 45% protodioscin. Many of the products take note of the fact that testosterone binds to estrogen, DHT, and sex hormone-binding globulin (SHBG), which is why you will likely see a compound called 6-OXO listed in the ingredients. It is unlikely that these will increase muscle mass or strength.

• Other supplements contain zinc, magnesium aspartate, and vitamin B6 (ZMA). It is reported that athletes have low levels of these vitamins and minerals. Vitamin B6 increases energy production and aids in protein synthesis. Zinc is responsible for cell growth, prolonging muscle contractions, and raising testosterone levels. However, high doses of zinc can inhibit the absorption of copper. Magnesium is essential to the enzyme, creatine kinase, as well as energy and muscle contractions. It has also been shown to allow your body to fall into a deep sleep over night. If you do decide to supplement with natural testosterone enhancers, it is very important to only take these supplements during workout days and cycle off from time to time, because high production of testosterone will cause your body to stop its natural production of testosterone.

Omega-3 fatty acids- An essential fatty acid, called linolenic acid. Fish oils include eicosapentaenoic acid (EPA) and decosahexaenoic acid (DHA), which are elongated forms of linolenic acid. These fatty acids can reduce post workout muscle inflammation, aid in joint health and it can reduce the risk of heart disease by dilating your blood vessels (Stoppani, PhD, Jim. "Three-Way Fat." Muscle and Fitness Nov. 2005: 234-235.). Flaxseed oil, which is mainly linolenic acid, does not contain EPA and DHA; however, many believe that the body can convert flaxseed oil to these fatty acids (Elliott, Phd, T. (2006, May). The F Word. Muscle and Fitness, 154-157.). Over consumption of fish oil will reduce your body’s ability to clot blood. The ratio of omega-3 fatty acids to omega-6 fatty acids should be 1:2.3. This ratio is suggested, because the two omega fatty acids have opposing effects on one another. For example, omega-3 fatty acids reduce inflammation and omega-6 fatty acids promote inflammation. The American diet is usually rich in omega-6 fatty acids and low in omega-3 fatty acids. These unsaturated fats can also become oxidized in the presents of oxygen. Make sure that your supplement includes added anti-oxidants (Insel, Paul, Elaine R. Turner, and Don Ross. Nutrition. 2nd ed. Boston: Jones and Bartlett, 2004. 180-181).

Medium-chain fatty acids (MCTs)-MCTs are found in oils. They are more likely to be used as an energy source as opposed to being stored as fat, because they are small enough that they do not travel through the lymphatic system. This means that they diffuse directly into the intestinal capillaries where they enter portal/blood circulation. Larger fatty acids, on the other hand, reform into triglycerides, which are then packaged into chylomicrons. These chylomicrons enter the lymphatic system before they enter the blood stream. (Hatfield, PhD, Frederick C. Fitness: The Complete Guide. 8.1.5th ed. Santa Barbara: International Sports and Sciences, 2004. 531.).

L-Citrulline-L-Citrulline is a byproduct of nitric oxide (NO) formation from L-arginine. L-arginine is broken down to a greater extent in the liver than L-citrulline. The kidneys absorb and convert citrulline to L-arginine. An injection of L-citrulline increases the plasma concentration of L-arginine to a greater extent than an injection of L-arginine itself. However, Dr. Hickner reported that L-citrulline supplementation decreased exercise capacity on a maximal treadmill test at 65%maxVO2 and reduced insulin response in 17 healthy subjects. It is possible that L-citrulline inhibited the L-arginine/NO reaction (Hickner, Phd, R. C., Tanner, C. J., & Evans, C. A. (2006). L-Citrulline Reduces Time to Exhaustion and Insulin Response to a Graded Exercise Test. Medicine and Science in Sports and Exercise, 38, 660-666.).

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Analgesics (Pain Killers and deinflammation agents) - Aspirin, Vioxx, Celebrex, and others inhibit prostaglandin H2, which is a signaling molecule that promotes inflammation and regulates blood flow. In order for the synthesis of prostaglandin H2 to occur the enzyme, cyclooxygenase, must be active to catalyze the reaction. Ibuprofen and Aspirin (NSAIDS) inhibit cyclooxygenase 1 (COX1). The problem with inhibiting COX1 is that gastric side effects can occur. Vioxx and Celebrex (COX2 - Inhibitors) inhibit cyclooxygenase 2 (COX2). The problem with inhibiting COX2 is that the rate of blood clotting is increased. (Berg, Tymoczko, & Stryer. Membrane Proteins. Biochemistry, 6th ed. 2007).