Jose Antonio

Top 10 Supplements

Presented at the Fitness & Nutrition Boot Camp Sponsored by Real SOLUTIONS Magazine and iSatori

By Jose Antonio, Ph.D., CSCS, FACSM
Co-Founder & Chief Executive Officer of the International Society of Sports Nutrition
www.theissn.org

At 10:30 a.m. on Saturday, June 10, Dr. Jose Antonio (Joey to his friends and boot camp attendees) stepped up to the front of the room in the Morrison Room at the Sheridan hotel. He immediately captured everyone's utmost attention. His subject? His top 10 supplement recommendations and the science behind them.

"His style was anything but 'stuffy' or 'scientific.' Instead, it was like sitting down with a close friend..."

His style, however, was anything but "stuffy" or "scientific." Instead, it was like sitting down with a close friend—one who just happens to be brilliant and know more about the science of supplementation than just about anyone else. (With perhaps the notable exception of some of the other presenters at the Fitness and Nutrition Boot Camp, like Anthony Almada, Doug Kalman, and Dr. Tim Ziegenfuss.)

Joey started with a brief history of herbal medicine vs. western medicine. He started at the beginning with Hippocrates (460-370 B.C.), the "Father of Western medicine," who said "Let your medicine be your food, and your food, your medicine."

His key points in his introduction:

• "Absorb what is useful. Reject what is useless."
  —Bruce Lee.
• There is no single "truth."

Then he delved into his own personal philosophy:

• I'm for anything that works! (Whether it is supplements, foods, etc.)
  - If it helps or has a neutral effect, do it!
  
  
• Don't be married to a dogma.
  - Be willing to alter your views with new data.
  
  
• Challenge the "conventional wisdom."
  - Come up with a better idea.
  
  
• No single strategy works for everybody.
  
  
• Foods 1st, Supplements 2nd
  - Simple Strategies First... Clean Up Your Diet! Move Your Body!

As Joey clicked to the next slide, the boot camp participants leaned forward in their seats, almost as if choreographed. Now to the meat of his presentation. Joey's top ten supplements, listed alphabetically (not in any order of importance)...

"...the boot camp participants leaned forward in their seats, almost as if choreographed."

1. Beta-Alanine
   
   
2. Caffeine
   
   
3. Creatine
   
   
4. Essential Amino Acids
   
   
   • BCAA
   • Leucine
   
   
   
5. Essential Fatty Acids (EFA's)
   
   
6. Glutamine
   
   
7. Nutrient Timing
   
   
8. Protein
   
   
9. Sports Drinks (with protein)
   
   
10. Vitamins

But before Joey dug into each individual supplement/nutrient, he first talked about what some supplements can do for you (the implied benefits of their usage) or as he said, "the Suggested Biological Mechanisms for Ergogenic Effects":

• Enhanced repletion of substrate (e.g., glycogen, ATP, etc.)
  
  
• Enhanced recovery via the immune system
  
  
• Enhanced "recuperation" via antioxidant effect
  
  
• Improvement in health (e.g., decrease risk of heart disease)
  
  
• Enhance growth hormone production
  
  
• Enhance testosterone production
  
  
• Insulin-mimetic effect
  
  
• Direct effect on muscle protein synthesis/degradation

While we can't, unfortunately, share with you every word of Joey's presentation, we can at least provide something... that is, Joey's PowerPoint presentation (adapted for web and edited just a touch for space). It will kind of be like attending the camp. Only with the sound turned off and the audience participation removed. Bummer, huh? But still, with this article you'll enjoy a good amount of the information provided and Joey's key points on the science of supplements, what to use, and why...

Supplement #1: Beta-Alanine

• A nutritional method of increasing muscle carnosine
  - Carnosine is a dipeptide comprised of the amino acids histidine and beta-alanine.
  
  
• Carnosine occurs naturally in meats such as chicken breast
  
  
• Carnosine is very high in animals with a capacity for prolonged intense or sprint exercise.
  
  
• In the human vastus lateralis, men appear to contain 20% higher carnosine than women (Mannion et al. 1992).
  
  
• When consumed, carnosine, a dipeptide (histidine + beta-alanine) is rapidly hydrolyzed in blood plasma by the enzyme carnosinase (only in humans).
  
  
• Beta-alanine and histidine are transported into the skeletal muscle and are resynthesized back into carnosine.
  
  
• It has been hypothesized that beta-alanine is probably the rate limiting substrate to carnosine synthesis.
  
  
• Males (18 to 21 years) that supplemented with three to six grams per day of beta-alanine showed significant increases in Type I and II skeletal muscle [carnosine] with a 64% increase in 28 days.
  
  
• Besides supplementation, there are other ways to increase carnosine:
  - High-intensity training: Higher [carnosine] has been reported in athletes such as sprinters and bodybuilders (Parkhouse et al. 1985; Tallon et al. 2005)
  - 10 days to 8 weeks of intensive training has been shown to almost double [carnosine] content in the vastus lateralis (Kim et al. 2005; Suzuki et al. 2004)
  
  
• Intra-muscular carnosine (beta-alanyl-L-histidine) may delay fatigue by acting as an antioxidant or as a physio-chemical buffer.

Beta-Alanine Summary

• It would appear that three to six grams of beta-alanine supplementation per day for at least 14 to 28 days may significantly increase [carnosine] in untrained males.
  
  
• Beta-alanine may delay fatigue through intra-muscular H+ buffering.
  
  
• There appears to be no additive effect between beta-alanine and creatine supplementation on submaximal exercise performance in untrained males.
  
  
• There may be an additive effect during a strength program with trained athletes. However, much more needs to be done.

EDITOR'S NOTE: You can find beta-alanine in H+Blocker, the only patent-pending formula which contains beta-alanyl-l-aspartyl-l-histidine), manufactured by iSatori: Click here for more information on H+Blocker.

Supplement #2: Caffeine

• Endurance performance
  - In exercise where fatigue occurs in 30 to 60 minutes, caffeine can enhance performance.
  
  
• No longer banned
  
  
• 2 hours of cycle exercise
  - Caffeine ingestion increases power output by 7.3% (Ivy et al., 1979)
  
  
• 1,500-m swim time: 23 seconds faster if you take caffeine (MacIntosh and Wright, 1995)
  
  
• 100-m sprint swimming
  - 250 mg of caffeine increased max anaerobic power by 7% (Anselme et al. 1992)
  
  
• Sprint work performed
  - Caffeine trial was 7.6% to 8.5% greater (Schneiker, K.T., et al. 2006)
  
  
• Fat oxidation
  - Both younger (19 to 26 yr) and older men (65 to 80 yr) had similar increases in energy expenditure: Young +11%; Old +9.5% (Arciero PJ et al. Am J Physiol. 268:E1192-8.)
  - Younger (21 to 31 yr) versus older (50-67 yr) women took 5 mg caffeine/kg FFM (equal to 213 mg for a 125-lb female who is 25% bodyfat)
  - Energy expenditure went up in both young (15.4%) and old (7.8%). Thus, both groups increase with young and old. (Arciero PJ et al. Metabolism 2000;49:101-7).
  - Caffeine is probably the most frequently ingested pharmacologically active substance in the world. It is found in common beverages (coffee, tea, soft drinks), in products containing cocoa or chocolate, and in medications. (Food Addit Contam 2003 Nawrot, P et al.)
  
  
• Caffeine and Kids
  - "Generally, caffeine is well tolerated in usual dietary amounts, and there is evidence that individuals differ in their susceptibility to caffeine-related adverse effects, which in turn may influence their consumption. Overall, the effects of caffeine in children seem to be modest and typically innocuous." (Food Chem Toxicol. 2002 Sep;40(9):1235-42. Effects of caffeine on development and behavior in infancy and childhood: a review of the published literature. Castellanos FX, Rapoport JL.)
  
  
• Caffeine does not affect fluid-balance
  - "Caffeine consumed in carbohydrate-electrolyte beverage during moderate endurance exercise apparently does not compromise bodily hydration status." (Int J Sports Med. 1997 Jan;18(1):40-6. Caffeine vs caffeine-free sports drinks: effects on urine production at rest and during prolonged exercise. Wemple RD, Lamb DR, McKeever KH.)
  - "There is little evidence to suggest that the use of beverages containing caffeine during non-exercise might hinder hydration status." (Int J Sport Nutr Exerc Metab. 2004 Aug;14(4):419-29. Rehydration with a caffeinated beverage during the nonexercise periods of 3 consecutive days of 2-a-day practices. Fiala KA, Casa DJ, Roti MW.)

Caffeine Summary

• May increase fat oxidation
  
  
• Increase in thermogenesis in young and old men and women.
  
  
• Does not adversely affect fluid balance
  
  
• Good pre-workout strategy

EDITOR'S NOTE: You can find a good source of caffeine, and other performance-enhancing and fat-burning nutrients, inside of Javulation's JAVA-FIT.

Joey presented a breathtaking amount of information!

Supplement #3: Creatine

• Background:
  - Derived from glycine, arginine, and methionine
  - Synthesized mainly in the liver and kidneys (and pancreas to lesser extent)
  - Stored primarily as free creatine or bound to a phosphate molecule in skeletal muscle
  - Skeletal muscle—contains 95% of all creatine
  - Heart, brain, testes (5%) (Terrilion K. Int J Sports Nutr 7:138, 1997; Volek JS & W.J. Kraemer. J Strength Cond Res 10:200, 1997.)
  
  
• Research
  - Supplementation can increase PCr and Cr stores by 10 to 40% (Kreider RB et al. JEP online 1.1, 1998)
  - Increased PCr stores improves the ability of your muscles to resynthesize ATP from ADP following high-intensity, short-duration exercise.
  
  
• Creatine—it's not just water weight!
  - Willoughby, et al. (MSSE: 33: 1674-81, 2001), reported that creatine supplementation (6 g/d for 12 weeks) during resistance training resulted in increased fat free mass, thigh volume, muscle strength, myofibrillar protein content, and Type I, IIa, and IIx MHC mRNA expression compared to controls.
  
  
• Creatine improves muscular endurance
  - 16 elite male rowers during 7-day endurance training.
  Before and after the daily ingestion of 20 g creatine monohydrate for 5 days (Cr-Group, n=8) or placebo (Pl-Group, n=8) subjects performed two exercise tests on a rowing ergometer:
  (a) incremental exercise consisting of 3-min stage durations and increased by 50 W until volitional exhaustion;
  (b) an all-out anaerobic exercise performed against a constant load of 7 W/kg. Heart rate and blood lactate concentrations were determined during exercise and recovery.
  - Maximal power output did not significantly differ after the treatment in either group.
  - The mean individual lactate threshold rose significantly after creatine treatment with no change in placebo.
  - During the anaerobic test, the athletes supplemented with creatine were able to continue rowing longer (mean increase, 12.1 +/- 4.5 s; p<.01) than Pl-Group (2.4 +/- 8.2 s; ns). No significant differences were found between groups in blood LA after the all-out exercise.
  - The results indicate that in elite rowers, "creatine supplementation improves endurance (expressed by the individual lactate threshold) and anaerobic performance..." (Int J Sport Nutr Exerc Metab. 2003 Jun;13(2):173-83. Effect of creatine supplementation on aerobic performance and anaerobic capacity in elite rowers in the course of endurance training. Chwalbinska-Moneta J.)
  
  
• Creatine enhances performance…huge volume of supportive data
  - Maximal continuous jumping
  - Maximal knee extensions
  - 1-RM bench press
  - Repeated bouts of jump squats
  - Repeated sprint bouts in soccer players
  - Increases muscular endurance and anaerobic power (Bosco C et al. Int J Sports Med 18:369, 1997; Greenhaff PL et al Clin Sci 84:565, 1993; Harris RC et al J Physiol 1993;467:74P; Balsom PD et al Scan J Med Sci Sports 1993;3:143; Balsom PD et al Acata Physiol Scand 1995;154:303; Birch R et al Eur J Appl Physiol 1994;69:268; Earnest CP et al Acta Physiol Scand 1995; 153:207; Mujika I et al. Med Sci Sports Exerc 2000;32:518-25. Chwalbinska-Moneta J. Int J Sport Nutr Exerc Metab. 2003 Jun;13(2):173-83.)
  
  
• Increase in total body mass, lean body mass with no gain in fat mass (Balsom P et al Acta Phhysiol Scand 1995;154:303; Grindstaff Pl et al. Int J Sport Nutr. 1997;330-346; Vandenberghe K et al. JAP 1997;83:2055)
  
  
• Type I and II fiber hypertrophy (Sim L et al CJAP 23(5):507, 1998; Volek et al. 1999)
  
  
• Creatine—no effects on cramps, injuries, other clinical markers
  - According to work from Baylor University, "the incidence of cramping or injury in Division IA football players was significantly lower or proportional for creatine users compared with nonusers." (Greenwood M et al. J Athl Train. 2003 Sep;38(3):216-219.)
  - Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. (Kreider R et al. Mol Cell Biochem. 2003 Feb;244(1-2):95-104.)
  
  
• Creatine improves response in heat
  - Time to exhaustion was increased significantly in subjects whose estimated intramuscular Cr levels were substantially increased ("responders": 47.3 +/- 4.9 min vs. 51.7 +/- 7.4 min, P = 0.031).
  - CONCLUSION: Cr-induced hyperhydration can result in a more efficient thermoregulatory response during prolonged exercise in the heat. (Int J Sport Nutr Exerc Metab. 2004 Aug;14(4):443-60. The effects of creatine supplementation on cardiovascular, metabolic, and thermoregulatory responses during exercise in the heat in endurance-trained humans. Kilduff LP, Georgiades E, James N, Minnion RH, Mitchell M, Kingsmore D, Hadjicharlambous M, Pitsiladis YP.)
  
  
• Creatine safe for kids
  - Four months of creatine monohydrate supplementation led to increases in fat-free mass and handgrip strength in the dominant hand and a reduction in a marker of bone breakdown and was well tolerated in children with muscular dystrophy. (Neurology. 2004 May 25;62(10):1771-7. Creatine monohydrate enhances strength and body composition in Duchenne muscular dystrophy. Tarnopolsky MA, Mahoney DJ, Vajsar J, Rodriguez C, Doherty TJ, Roy BD, Biggar D.)
  
  
• Creatine as an antioxidant
  - Mutations of mitochondrial (mt) DNA play a role in neurodegeneration, normal aging, premature aging of the skin (photoaging), and tumors. These data indicate that increase of the energy precursor creatine protects from functionally relevant, aging-associated mutations of mitochondrial DNA. (J Invest Dermatol. 2005 Aug;125(2):213-20. Creatine supplementation normalizes mutagenesis of mitochondrial DNA as well as functional consequences. Berneburg M, Gremmel T, Kurten V, Schroeder P, Hertel I, von Mikecz A, Wild S, Chen M, Declercq L, Matsui M, Ruzicka T, Krutmann J. Molecular Oncology and Aging, Department of Dermatology, Eberhard Karls University, Tuebingen, Germany.)

Creatine Summary

• Increases lean body mass
  
  
• Increase muscle fiber x-sectional area
  
  
• Increases exercise performance (i.e., strength, power, speed)
  
  
• Improves exercise response in the heat.
  
  
• Does not cause cramping or heat stress.
  
  
• Does not impair kidney function.
  
  
• Does improve functional capacity in patients with various neuromuscular diseases.
  
  
• Does improve brain or cognitive capacity.
  
  
• Does alleviate brain injury secondary to acute trauma.
  
  
• Does improve cognitive and motor function in infants with inborn errors of metabolism (i.e., creatine deficient kids).
  
  
• Does improve patients with COPD (chronic obstructive pulmonary disease).
  
  
• Creatine exerts a mild antioxidant effect (in vitro)
  
  
• Creatine supplementation had a positive effect on mood state and tasks after 24-h of no sleep.

EDITOR'S NOTE: There are several formulas on the market that creatine; however, there only a handful of creatine supplements that have been university or clinically tested for effectiveness and overall safety. One such formula is Meta-CEL, from iSatori. Recently tested at the University of Baylor, in Texas. Click here to learn more about the results of the Meta-CEL study or click here to find out more about Meta-CEL.

Supplement #4: Essential Amino Acids (EAA's)

• Phenylalanine
  
  
• Valine
  
  
• Tryptophan
  
  
• Threonine
  
  
• Isoleucine
  
  
• Methionine
  
  
• Histidine
  
  
• Arginine—not required by adults but needed for growth
  
  
• Lysine
  
  
• Leucine**
  
  
• Remembering the essential amino acids! (PVT TIM HaLL)

• EAA's plus sucrose
  - Timing is important (Tipton K et al. Am J Physiol 281:E197-E206.)
  
  
• Leucine—the "key" EAA
  - After exercise, recovery of muscle protein synthesis requires dietary protein or BCAA to increase tissue levels of leucine to release the inhibition of the initiation factor 4 complex through activation of the protein kinase mammalian target of rapamycin (mTOR). Leucine's effect on mTOR is synergistic with insulin via the phosphoinositol 3-kinase signaling pathway.
  
  
• Together, insulin and leucine allow skeletal muscle to coordinate protein synthesis with physiological state and dietary intake. (J Nutr. 2006 Feb;136(2):533S-537S. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. Norton LE, Layman DK.)
  
  
• Carbohydrate + EAA long-term study
  - Thirty-two untrained young men
  - 12 weeks of resistance training twice a week
  - Consuming ~675 ml of either a 6% carbohydrate solution, 6 g EAA mixture, combined carbohydrate + EAA supplement or placebo (PLA).
  - Muscle fiber size increased in fast and slow fibers with carbohydrate + EAA displaying the greatest gains. (Eur J Appl Physiol. 2006 Mar 24; [Epub ahead of print] Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men. Bird SP, Tarpenning KM, Marino FE.)
  - Carbohydrate + EAA ingestion enhances muscle anabolism following resistance training to a greater extent than either carbohydrate or EAA consumed independently.
  - The synergistic effect of carbohydrate + EAA ingestion maximizes the anabolic response presumably by attenuating or lessening the post-exercise rise in protein degradation.

EDITOR'S NOTE: There are several formulas on the market that essential amino acids; however, a good formula is Superior Amino 2222 by Optimum Nutrition. Click here to learn more about Superior Amino or to research other Amino Acid formulas.

Supplement #4a: Leucine

• Branched chain amino acids (BCAA), particularly leucine, have been suggested to be ergogenic for both endurance and strength/power performance. (Eur J Appl Physiol. 2005 Oct 29;:1-9 Effects of dietary leucine supplementation on exercise performance. Crowe MJ, Weatherson JN, Bowden BF)
  - This study investigated the effects of dietary leucine supplementation on the exercise performance of outrigger canoeists.
  - Thirteen (ten female, three male) competitive outrigger canoeists
  - 31.6 yr, VO2max 47.1 ml kg(-1) min(-1)]
  - 6-week supplementation with either capsulated L-leucine (45 mg kg(-1) d(-1); n=6) or placebo (corn flour; n=7).
  - Upper body power and work significantly increased in both groups after supplementation but power was significantly greater after leucine supplementation compared to the placebo [6.7 (0.7) v. 6.0 (0.7) W kg(-1)].
  - Rowing time significantly increased [77.6 (6.3)-88.3 (7.3) min] and average RPE significantly decreased [14.5 (1.5)-12.9 (1.4)] with leucine supplementation while these variables were unchanged with the placebo.
  - Leucine supplementation had no effect on the plasma tryptophan to BCAA ratio, HR, or anthropometric variables. Six weeks dietary leucine supplementation significantly improved endurance performance and upper body power in outrigger canoeists without significant change in the plasma ratio of tryptophan to BCAA.

Supplement #5: Glutamine

• Most abundant amino acid in plasma and skeletal muscle
  - >60% of the total intramuscular free amino acid pool
  - A "conditionally essential" amino acid (Lacey JM, DW Wilmore. Nutr Rev 48:297, 1990; Rowbottom DG et al Sports Med 21:80, 1996)
  
  
• Primary source of glutamine is skeletal muscle
  
  
• Utilized as fuel by other tissues such as the:
  - gastrointestinal tract
  - immune system
  - liver
  - kidneys
  
  
• Immune Benefits
  - Decreased plasma glutamine concentration in overtrained subjects (Keast D et al Med J Aust 162:15, 1995)
  - Overtrained state characterized by recurrent infections, fatigue, impaired immune function, and decreased performance
  
  
• Reduces infections in athletes
  - Glutamine given (5 grams) immediately and 2 hours post-exercise (Castell LM et al Eur J Appl Physiol 1996;73:488)

EDITOR'S NOTE: There are L-glutamine supplements on the market these days; however, a good product is plain ole L-Glutamine (by the pound) by Now Nutrition. Click here to learn more about L-Glutamine or to research other Amino Acids.

Supplement #6: Protein

• Common protein foods:
  - Beef
  - Chicken
  - Fish
  - Milk
  - Whey
  - Casein
  - Egg
  - Soy
  
  
• Animal versus vegetarian protein, which is better?
  - Consumption of a meat-containing diet contributed to greater gains in fat-free mass and skeletal muscle mass with RT in older men than did an LOV diet. (Am J Clin Nutr 1999 Dec;70(6):1032-9.)
  
  
• Milk better than Soy
  - In young men completing 12 weeks of resistance training (5d/wk), we observed a tendency (P = 0.11) for greater gains in whole body lean mass and whole as greater muscle fiber hypertrophy with consumption of milk. (J Am Coll Nutr. 2005 Apr;24(2):134S-139S. Dietary protein to support anabolism with resistance exercise in young men. Phillips SM, Hartman JW, Wilkinson SB.)
  
  
• Milk Post-Workout
  -Three groups of volunteers ingested one of three milk drinks each:
  - 237 g of fat-free milk (FM)
  - ~142 kcal, 7.6 g protein, 12.5 g sugars, 7.7 g fat
  - 237 g of whole milk (WM)
  - ~81 kcal, 8.0 protein, 12.1 g sugars, 0.2 g fat
  - 393 g of fat-free milk isocaloric with the WM (IM).
  - Milk was ingested one hour following a leg resistance exercise routine.
  - Net muscle protein balance was determined by measuring amino acid balance across the leg.
  
  
• Whole milk is better…
  - These results suggest that whole milk may have increased utilization of available amino acids for protein synthesis. (Milk Ingestion Stimulates Net Muscle Protein Synthesis following Resistance Exercise. MSSE. 38(4):667-674, April 2006. ELLIOT, TABATHA et al.)
  
  
• Casein vs. Whey
  - Healthy volunteers were randomly assigned to one of three groups. Each group consumed one of three drinks:
  1. placebo
  2. 20 g of casein
  3. 20 g of whey proteins
  
  - Volunteers consumed the drink one hour after the conclusion of a leg extension exercise bout.
  - Acute ingestion of both whey and casein after exercise resulted in similar increases in muscle protein net balance, resulting in net muscle protein synthesis despite different patterns of blood amino acid responses. (Med Sci Sports Exerc. 2004 Dec;36(12):2073-81. Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Tipton KD, Elliott TA, Cree MG, Wolf SE, Sanford AP, Wolfe RR.)
  
  
• The Fast and Slow of it...
  - 30 g of whey or casein protein to ten male subjects (23 yr.) after an overnight fast. - Major Finding: "Therefore, net leucine balance over the 7 h after the meal was more positive with casein than with whey protein (P < 0.05, WP vs. CAS). In conclusion, the speed of protein digestion and amino acid absorption from the gut has a major effect on whole body protein anabolism after one single meal." (Proc Natl Acad Sci U S A. 1997 Dec 23;94(26):14930-5. Slow and fast dietary proteins differently modulate postprandial protein accretion. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrere B.)
  
  
  Whey = Fast and Furious
  Casein = Slow and steady
• When to use whey protein?
  - Fast-digesting, fast-absorption into bloodstream
  - Lasts about three hours
  - Great for post-workout or immediately upon awakening.
  
  
• When it's best to use casein:
  - Slow-digesting
  - Lasts about seven hours
  - Great before going to bed or if you choose to have just one MRP per day!
  
  
• Protein safe
  - "We find no significant evidence for a detrimental effect of high protein intakes on kidney function in healthy persons after centuries of a high protein Western diet." (Dietary protein intake and renal function William F Martin, Lawrence E Armstrong and Nancy R Rodriguez ; Nutrition & Metabolism 2005, 2:25 doi:10.1186/1743-7075-2-25)
  
  
• Clinical Pearl: Dietary protein supplementation and recovery from femoral fracture.
  - Randomized, double-blind, placebo-controlled trial found that protein supplementation improved recovery from femoral fractures in an elderly population.
  - A 6-month course of protein supplementation (20 g/day, 5 days/week) improved serum prealbumin and insulin-like growth factor I (IGF-I) concentrations, minimized bone loss, and decreased length of stay in rehabilitation facilities. (Nutr Rev. 1998 Nov;56(11):337-40. Porter KH, Johnson MA.)

EDITOR'S NOTE: You can find a good source of all three proteins... whey isolate, milk protein, and casein, plus whole-grain carbohydrates from oats, and even "essential fat" flaxseed and healthy probiotics (for stomach-friendly digestion) inside of iSatori's Eat-Smart Meal Replacement/Protein Shake. Click here for more information on Eat-Smart.

Joey debunked many myths with science, surprising many of the attendees.

Supplement #:7 Nutrient Timing vis a vis Protein

• 14 weeks of resistance training combined with timed ingestion of isoenergetic protein versus carbohydrate supplementation on muscle fiber hypertrophy (size) and muscle performance. (Metabolism. 2005 Feb;54(2):151-6. The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. Andersen LL et al.)
  - Supplementation was administered:
  - 25 grams before and 25 grams immediately after each training bout - 25 grams in the morning on non-training days.
  
  
• Muscle biopsy specimens were obtained from the vastus lateralis muscle and muscle fiber x-sectional area determined.
  -Slow and fast-twitch muscle fibers change in size in the protein group

Supplement #8: EFA's

• Olive Oil
  - Olive Oil—a MUFA (Rodriguez et al 2002)
  - Olive oil may positively affect metabolism
  
  
• Fish Oil-Omega 3 Polyunsaturates
  - (Delarue et al 1996);
  - Fish oil supplementation (6g/day) - Fasted insulin - 30% lower
  - Insulin response to OGTT 50 % lower
  
  
• Fish Oil for Pain
  - From March to June 2004
  - 250 patients who had been seen by a neurosurgeon and were found to have non-surgical neck or back pain were asked to take a total of 1,200 mg per day of omega-3 EFA's (eicosapentaenoic acid and decosahexaenoic acid) found in fish oil supplements.
  - A questionnaire was sent approximately one month after starting the supplement. (Surg Neurol. 2006 Apr;65(4):326-31. Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain. Maroon JC, Bost JW. Department of Neurological Surgery, University of Pittsburgh Medical Center, Pittsburgh, PA, USA.)
  - Of the 250 patients, 125 returned the questionnaire at an average of 75 days on fish oil. Seventy-eight percent were taking 1,200 mg and 22% were taking 2,400 mg of EFA's.
  - 59% discontinued to take their prescription NSAID medications for pain.
  - 60% stated that their overall pain was improved.
  - 60% stated that their joint pain had improved.
  - There were no significant side effects reported.
  - "Our results mirror other controlled studies that compared ibuprofen and omega-3 EFA's demonstrating equivalent effect in reducing arthritic pain. Omega-3 EFA fish oil supplements appear to be a safer alternative to NSAID's for treatment of non-surgical neck or back pain in this selective group."
  
  
• Eat Fish, Be Happy
  - Hostility has been shown to predict both the development and manifestation of coronary disease.
  - A high dietary intake of DHA and consumption of fish rich in n-3 fatty acids may be related to lower likelihood of high hostility in young adulthood. (Eur J Clin Nutr. 2004 Jan;58(1):24-31. Dietary intake of n-3, n-6 fatty acids and fish: relationship with hostility in young adults—the CARDIA study. Iribarren C, Markovitz JH, Jacobs DR Jr, Schreiner PJ, Daviglus M, Hibbeln JR.)
  - "In a sample of 3,204 Finnish adults…the likelihood of having depressive symptoms was significantly higher among infrequent fish consumers than among frequent consumers." (Psychiatr Serv. 2001 Apr;52(4):529-31. Fish consumption and depressive symptoms in the general population in Finland. Tanskanen A, Hibbeln JR, Tuomilehto J, Uutela A, Haukkala A, Viinamaki H, Lehtonen J, Vartiainen E.)
  
  
• Fish oil may help post-partum depression
  - This study was limited by small sample size and lack of placebo group. However, these results support further study of omega-3 fatty acids as a treatment for PPD. (Acta Psychiatr Scand. 2006 Jan;113(1):31-5. Randomized dose-ranging pilot trial of omega-3 fatty acids for postpartum depression. Freeman MP, Hibbeln JR, Wisner KL, Brumbach BH, Watchman M, Gelenberg AJ.)
  
  
• Fish Oil relieves depression in Type 2 diabetics
  - Supplementation with omega-3 PUFA, in particular eicosapentaenoic acid, may be a safe and helpful tool to reduce the incidence of depression and to treat depression in Type 2 diabetes. Further studies are now justified to test these hypotheses in patients with Type 2 diabetes. (Diabet Med. 2005 Nov;22(11):1465-75. Fat food for a bad mood. Could we treat and prevent depression in Type 2 diabetes by means of omega-3 polyunsaturated fatty acids? A review of the evidence. Pouwer F, Nijpels G, Beekman AT, Dekker JM, van Dam RM, Heine RJ, Snoek FJ.

EDITOR'S NOTE: You can find a good mix of EFAs inside of Udo's Choice Oil Blend. Click here for more information on Udo's Choice. http://www.netrition.com/udos_choice_page.html

Supplement #9: Vitamins

• Suboptimal folic acid levels, along with suboptimal levels of vitamins B(6) and B(12), are a risk factor for cardiovascular disease, neural tube defects, and colon and breast cancer
  
  
• Low levels of vitamin D contribute to osteopenia and fractures.
  
  
• Low levels of the antioxidant vitamins (vitamins A, E, and C) may increase risk for several chronic diseases. Most people do not consume an optimal amount of all vitamins by diet alone.
  
  
• Pending strong evidence of effectiveness from randomized trials, it appears prudent for all adults to take vitamin supplements. (Fletcher RH, Fairfield KM. Vitamins for chronic disease prevention in adults: clinical applications. JAMA. 2002 Jun 19;287(23):3127-9. Fairfield KM, Fletcher RH. Vitamins for chronic disease prevention in adults: scientific review. JAMA. 2002 Jun 19;287(23):3116-26. Review. Erratum in: JAMA 2002 Oct 9;288(14):1720.)

EDITOR'S NOTE: You can find a good mix of vitamins and minerals inside of GNC's Mega-Men or Women. Click here for more information on GNC's Vitamin/Mineral range.

Supplement Summary: What To Do...

1. Beta-alanine—take roughly 3 to 4 grams over the course of a day
   
   
2. Creatine—take 3 to 6 grams daily
   
   
3. Caffeine—consume 250 to 300 mg pre-workout
   
   
4. EAA/Protein—consume pre and post workout
   - Physique athletes have a higher protein:carb ratio than performance athletes
   
   
5. Glutamine—take 5 to 15 post-workout during times of very intense training
   
   
6. Vitamins—take a multivitamin (with iron if you're female) daily
   
   
7. Sports drinks—performance athletes consume during training (add 5 grams whey)
   
   
8. EFA's—eat fish 2 to 3 times per week or take 2 to 4 grams of EPA and DHA daily.

"People weren't shy about asking some tough questions either!"

Presentation Summary

For those of you who were unable to join us for the Fitness Boot Camp, it will be impossible to imagine how delightful Joey's presentation was. Lots of laughter. And even more information. These "slides" just touch the surface of all Joey covered. And he ended his talk with 15 full minutes of answering every question the participants could throw his way. (People weren't shy about asking some tough questions either!)

Joey closed by saying, "Nutrition—Make it Fun!" and "Remember, everyone is different!"

You can regularly read Joey Antonio's ideas, contributions, and breaking news on supplements and performance in our magazine, Real SOLUTIONS. Subscribe today (two years for only $16) and receive three free gifts.

• Success Stories
• Back to Issue 49 Table of Contents

Fill out the no-obligation form below to TAKE your free issue of the printed version of Real SOLUTIONS Magazine now! Still not sure? Click here to listen to a special audio welcome from our editor, Stephen Adele.