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Common Supplements Explained

P

pak

Guest
ZINC
In athletic circles, zinc has developed a reputation as one of the primary healing nutrients and one of the prime contributors to male fertility. Zinc has many important metabolic roles in the body, and is part of various metalloenzymes that play roles in growth, testosterone production, DNA synthesis, cell replication, fertility, reproduction and prostate gland function. For the athlete, maintaining proper zinc intake is vital, especially for growth and repair of muscle tissue to meet the recovery demands of training. There are few studies examining the actual effects of zinc supplementation on performance, but one study did show increased muscle endurance with zinc-supplemented athletes.
Too much zinc however, can impair performance. The role zinc plays in testosterone production and healing may lead you to believe that more is better, however it is not.
The intake guidelines for men and women who are healthy and actively training is 15mg - 60mg from diet and supplements. The RDI is 15mg. The estimated safe range is up to 80mg per day.

Vitamin C
Vitamin C is an antioxidant and has multiple functions as a coenzyme. It is involved in the formation and maintenance of collagen, which is an important constituent of connective tissues and intracellular substances.
Vitamin C promotes healthy capilaries, gums and teeth. It aids in Iron absorbtion and blocks the production of nitrosamines which are carcinogenic. It also helps heal wounds and may provide against bacterial infection.
Studies have indicated that Vitamin C plays a role in muscular strength, reducing lactate blood levels and sparing glycogen.
The performance intake guidline is between 800mg - 3000mg from food and supplementation. The safe range for Vitamin C is between 60mg and 5000mg per day.

Glutamine
Glutamine is a nonessential amino acid found in proteins. It is formed from glutamic acid by the addition of ammonia and vitamin B6. It is a neurotransmitter in the brain and can also be converted back to glutamic acid, where it is essential to brain function. Glutamine is also vital to the immune system. Recent studies have shown that cell replication in the immune system requires Glutamine.
Supplemental use of L-Glutamine by athletes is shown to have strong anti-catabolic effects that neutralizes the cortisol that accompanies strenuous excercise. Cortisol is highly catabolic. It's anti-catabolic action allows anabolism (muscle building) to take place more efficiently. L-Glutamine also has an active role in the recovery and healing process. Supplemental doses of Glutamine typically range between 1g and 10g, with it's most typical dosage between 2 and 5.

L-Carnitine/Acetyl-L-Carnitine
Carnitine is made by the body and its primary role is transportation of fatty acids into the mitochondria. Athletic benefits include increased endurance, improved oxygen uptake, reduced lactate levels during excercise and improved anaerobic strength output. There are benefits for intensively training athletes, however the benefits are negligible for low-intensity activity. Carnitine may be useful in increasing the rate of fat loss, but it hasn't been 'absolutely' proven.
L-Carnitine supplementation of 1 - 3g per day will yield performance enhancing results, taken several weeks before competition, or carnitine loading of 2 to 5g per day, one week before events. Both endurance and strength athletes can benefit from supplementing L-Carnitine.

Creatine Monohydrate
Creatine has been used nutritionally to increase the amount of creatine and high energy creatine phosphate in muscle tissue. Creatine is present in food and is manufactured in the body. It occurs in animal products such as meat and fish. One pound of raw steak has roughly 2g of creatine. It should be noted however, that cooking will convert creatine into an inactive form, which is quickly excreted from the kidneys. in the body, creatine is made from the amino acids glycine, arginine and methionine. Normal daily requirements for non-athletic individuals is 2g per day.

Now I won't go into how ATP and CP within cells works, however if enough people need an explanation then I'll give one, just can't be bothered at the moment because it isn't really that important.

Not all studies have shown that creatine supplementation increases lean body mass, however there are several which have. Scientists speculate that the increase in lean mass can be attributed to increased water retention rather than contractile protein.... least in studies over 1 to 6 weeks.
Another factor which may be responsible for an increase in lean mass, is that the amino acids used to create creatine are now available for other functions. This means glycine, arginine and methionine are available in surplus amounts for other anabolic functions.
For long term building of creatine levels, use 8mg per pound of lean body mass (about 1 to 2g per day). For short term loading, taking 10 to 24g per day for seven days will increase the body's creatine levels.

Alanine
Alanine is found in high concentrations in most muscle tissue and is grouped with nonessential amino acids because it can be manufactured by the body. Alanine is involved in an important biochemical process during excercise called the "glucose-alanine cycle". In the muscle when glycogen stores are broken down into glucose and then a 3-Carbon molecule named pyruvate. Some of this is used directly for energy by the muscles. However, it is mostly converted to alanine which is transported through the bloodstream into the liver, where it is made back into glucose. It is believed that alanine can be used in the same way as other BCAAs... to help diminish muscle tissue breakdown during excercise to conserve the liver's glycogen.

Androstenedione
'Andro' has gained attention worldwide and is widely used by strength training athletes. Andro is a male hormone, androgen. It is naturally produced by the body and its function is to promote the 'masculine' characteristics such as muscle build, voice depth, sex drive and body hair. Andro can be converted into testosterone and estrone which is an estrogen.
To much andro in the body, thus causing an over production of testosterone can accelerate male pattern baldness, cause abnormal prostate growth and also increase body hair. This can also cause gynecomastia which is the formation of breast tissue in males. Otherwise known as bitch tits
The use of any pro-hormones should be done under medical supervision with regular blood tests and examinations to monitor hormone levels and other effects. Other compounds related to andro which may be found in supplements include 19-Norandostenediol, 19-Norandrostenedione and 4-androstenediol.
It should also be noted that most professional sporting organisations prohibit the use of pro-hormones which means if you get caught using them you can get your proverbial arse kicked.
 
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