N4J4R's HQ

CREATINE MONOHYDRATE - Facts and Fallacies Uncovered

2012-09-06T01:33:00.003-07:00

- CREATINE MONOHYDRATE -
Facts and Fallacies Uncovered

What's up kids? N4 here; I've decided to do a small, yet informative, piece on one of the most popular and talked about supplements on the market. I am of course talking about Creatine. Creatine Monohydrate to be exact.

So why talk about creatine? Well because there's a lot of bullshit floating about regarding creatine, that's why.

To begin with, what is Creatine?

Creatine is a nitrogenous organic acid.

Where does it come from?

Creatine is actually produced naturally by your body. It is essentially produced from amino acids in the kidney and liver

Is it a steroid?

Possibly one of the most popular questions. Creatine is absolutely NOT a steroid. Anyone who tells you this is either:

(a) Misinformed

(b) Lying

(d) Your mum

(e) A combination of some or all of the above

What is creatine supposed to do?

Creatine is used by athletes to enhance their performance. It may allow a lifter to move a slightly greater amount of weight and or a few extra reps. Again, if you think this means it is a steroid, please, see the above list. That and do some further reading on what a steroid actually is.

Is creatine safe?

The golden question. In general, creatine is considered to be safe for usage by normal, healthy individuals.

But I heard it screws with my kidneys and causes muscle cramps among other problems? Basically, I heard that it's not safe at all.

.....

Negative Ghostrider.

Pepper your angus for some studies, kids...

(Study title first; Study link second)

Creatine monohydrate treatment alleviates muscle cramps associated with haemodialysis http://ndt.oxfordjournals.org/content/17/11/1978.full#ref-1

Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration.
http://www.ncbi.nlm.nih.gov/pubmed/18184753

Does Creatine Supplementation Hinder Exercise Heat Tolerance or Hydration Status? A Systematic Review With Meta-Analyses
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2657025/

Effects of long-term creatine supplementation on liver and kidney functions in American college football players.
http://www.ncbi.nlm.nih.gov/pubmed/12500988

Side effects of creatine supplementation in athletes.
http://www.ncbi.nlm.nih.gov/pubmed/19124889

Adverse effects of creatine supplementation: fact or fiction?
http://www.ncbi.nlm.nih.gov/pubmed/10999421

Is the use of oral creatine supplementation safe?
http://www.ncbi.nlm.nih.gov/pubmed/15758854

Long-term oral creatine supplementation does not impair renal function in healthy athletes.
http://www.ncbi.nlm.nih.gov/sites/entrez/10449011?dopt=Abstract&holding=f1000,f1000m,isrctn

Long-term creatine supplementation does not significantly affect clinical markers of health in athletes.
http://www.ncbi.nlm.nih.gov/pubmed/12701816

International Society of Sports Nutrition position stand: creatine supplementation and exercise
http://www.jissn.com/content/4/1/6

Hopefully that clears things up...

Got any other studies worth checking out, N4?

Sure do.

Creatine in humans with special reference to creatine supplementation.
http://www.ncbi.nlm.nih.gov/pubmed/7817065

Creatine as nutritional supplementation and medicinal product.
http://www.ncbi.nlm.nih.gov/pubmed/11317142

Creatine supplementation enhances anaerobic ATP synthesis during a single 10 sec maximal handgrip exercise.
http://www.ncbi.nlm.nih.gov/pubmed/12701817

Effectiveness of creatine monohydrate in mitochondrial encephalomyopathies.
http://www.ncbi.nlm.nih.gov/pubmed/12657421

Creatine supplementation and exercise performance: recent findings.
http://www.ncbi.nlm.nih.gov/pubmed/15707376

Supplementation of creatine and ribose prevents apoptosis in ischemic cardiomyocytes.
http://www.ncbi.nlm.nih.gov/pubmed/21220914

Creatine supplementation in chronic heart failure increases skeletal muscle creatine phosphate and muscle performance
http://cardiovascres.oxfordjournals.org/content/30/3/413.short

Effect of creatine supplementation as a potential adjuvant therapy to exercise training in cardiac patients: a randomized controlled trial.
http://www.ncbi.nlm.nih.gov/pubmed/20576665

Potential benefits of creatine monohydrate supplementation in the elderly.
http://www.ncbi.nlm.nih.gov/pubmed/11085837

Creatine monohydrate as a therapeutic aid in muscular dystrophy.
http://www.ncbi.nlm.nih.gov/pubmed/16536185

Happy reading, people!!

Want more information on creatine and other supplements?

Visit my iron brothers (and one sister?) at:

http://www.goonsquadforums.com/index.php

The TRUTH About Artificial Sweeteners - A sweet treat or a sour ending?

2012-08-18T06:26:00.005-07:00

Artificial Sweeteners - A sweet treat or a sour ending?

Lets get the ball rolling ladies and gents...How many of you have heard of artifical sweeteners? Right, now how many of you know anything about artifical sweeteners? I'm going to guess that these are but a few of the things you've heard:

They are BAD for you
They cause CANCER
They can be definitively linked to causing MS (Multiple Sclerosis)
They are the devil
The Illuminati puts them in our food to kill us slowly

You get the idea...

SO! Where to begin? Well, let's just start with some pretty pictures and a crash course, shall we?

Pretty pictures of articificial sweeteners:

ASPARTAME

SUCRALOSE

That's enough pretty pictures. On to the crash course!

What are artificial sweeteners?
They are food additives which are utilized to replicate the effect of sugar in food products; usually, with far fewer calories.

Why are the useful?
Because they provide sweetness to food products at a low cost for manufacturers and add very little calories to the food items themselves. This is particularly useful for those following more calorie restricted diets. They are also better for dental care compared to regular table sugar as well as useful to those who have diabetes.

How sweet are they exactly?
Good question! This depends on the sweetener in question. For example, Sucralose is approximately 600 times as sweet as sugar. I am now guessing that your reaction is something along the lines of this:

Yes. This is real life. Problem officer?

So which of the above issues we thought of above are actually true, N4J4R???
None. As far as I know, they can't be linked conclusively to the devil. Maybe the Illuminati exist, but as far as I (and science) are concerned, they're not trying to kill us...with artifical sweeteners. Inb4 tin foil hat brahs get all up in my shit about dem dare Illuminati. Moving on!

How can you be so sure?
I have spent a lot of time researching this 'issue'.

Can you expand on this for us, N4?
Sure can! See below for a tonne of information my fine, young children! (no pedo).

Let's start with some quick information I wrote up over on the GSF a little while ago. This is in regards to aspartame and hitting the acceptable daily intake (ADI) for this particular artificial sweetener.

One would have to consume 14 cans of sugar-free drink every day, before they were to reach what is considered as the acceptable daily intake (ADI) of aspartame. Please take the time read and re-read that bold part.

14 cans
Every day

This is over an EXTENDED period of time. Not 2 days. Not 3 days. Not 1 week. But a VERY long time. By the way, 14 cans is approximately 5,250mls (5.25 litres) of diet soft drink EVERY DAY. Furthermore, the ADI for aspartame has been deliberately set LOWER than what is considered as the 'dangerous' amount. Food for thought.

Here's some sources for this one:
http://www.foodsafety.govt.nz/elibrary/industry/Nzfsa_Confident-Recent_Media.htm
http://aspartame.org/pdf/Irelandaspartamefactsheet.pdf
http://www.mayoclinic.com/health/artificial-sweeteners/MY00073

Alright then; what about the other safety concerns like cancer and MS??? And what about people with phenylketonuria??

Very nice questions! Lets start with the question regarding phenylketonuria, briefly:

People who may have phenylketonuria which is a genetic disease, probably would not tolerate aspartame very well as they do not effectively metabolise the phenylalanine which is a component of Aspartame. Pregnant and breastfeeding women are also advised NOT to use products containing aspartame.

Now on to the other supposed 'issues'.

There is NO concrete scientific evidence (that I'm currently aware of) that without a doubt PROVES that artificial sweetrners cause symptoms similar to, let alone, MS. Some of you may be saying, "yeah, but (insert family friend/random person from news here) said that they got MS after drinking sugar-free soft drinks for ages!". I'm sorry, but I really find this hard to believe. Anecdotal evidence can be useful, though it should not be relied upon 100%. There are far too many unforeseen variables that could have led to these people experiencing these 'symptoms'. Blaming artificial sweeteners alone WITHOUT scientific proof to support such claims doesn't really go far with me. At this stage, science seems to support artificial sweeteners (like aspartame). I'm not saying that artificial sweeteners can't be linked to such things, I'm simply saying that there is no concrete proof that they are directly linked at this current point in time. For all we know, they could release a plethora of studies in the next week which go completely against the current ones. The best we can do is stay up-to-date with current information. Furthermore, using pretty much anything in excess is bound to have negative repercussions somewhere down the line. For normal, healthy individuals, aspartame is considered safe. If anyone doesn't wish to use products that contain artificial sweeteners, then all they need do is read the label. Strict labeling requirements require manufacturers to list ingredients like aspartame.

Now how about I provide you with some studies and information regarding artificial sweeteners and their overall safety?

Yes please!

The titles of the documents will be presented first followed by a direct link.

Aspartame: review of safety.
http://www.ncbi.nlm.nih.gov/pubmed/12180494

Consumption of aspartame-containing beverages and incidence of hematopoietic and brain malignancies.

http://www.ncbi.nlm.nih.gov/pubmed/16985027

Aspartame and Cancer: Questions and Answers

http://web.archive.org/web/20090212130028/http://cancer.gov/cancertopics/factsheet/AspartameQandA

REPORT OF THE MEETINGS ON ASPARTAME WITH NATIONAL EXPERTS

http://www.efsa.europa.eu/en/supporting/doc/1641.pdf

Repeated dose study of sucralose tolerance in human subjects.

http://www.ncbi.nlm.nih.gov/pubmed/10882825

An overview of the safety of sucralose.

http://www.ncbi.nlm.nih.gov/pubmed/19464334

Neurotoxicity studies on sucralose and its hydrolysis products with special reference to histopathologic and ultrastructural changes.

http://www.ncbi.nlm.nih.gov/pubmed/10882814?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=9

Artificial sweeteners--do they bear a carcinogenic risk?

http://www.ncbi.nlm.nih.gov/pubmed/15367404?dopt=Abstract

I truly hope that the above material has and/or, will help in debunking a lot of the myths currently associated with artificial sweeteners. If you wish to read more articles and studies like this, then please check out http://www.goonsquadforums.com where you'll find a tonne of useful information pertaining not only to diet and nutrition, but also to supplements, training and much, much more! The community itself is a close knit group of individuals who are knowledgeable, supportive and friendly. Check it out today; it's free!!

*Disclaimer: I am not a trained medical professional. All posts in this blog are my own personal opinion backed with what evidence I may have on hand. Before using any supplement or beginning any new diet or training regime, please check with your healthcare professional.

DMAA TOXICOLOGY - NZ CASES

2012-08-02T21:36:00.003-07:00

DMAA TOXICOLOGY - NEW ZEALAND CASES

DMAA has now been banned. A sad day indeed. Some of you may have heard of the few, isolated cases in New Zealand where a small amount individuals suffered hemorrhages. Most of you probably wouldn't have read the details of said cases. If you would like to read these details IN FULL, then please refer to the following link...

DMAA TOXICOLOGY - NZ Cases

Here's a few short excerpts from the article...

"A 23-year-old woman purchased party pills identified as “Pure X-S.” She took a dose of 2 tablets, as recommended on the packet. She had already ingested a quantity of alcohol. The pill packaging listed the main ingredient as Pelargonium extract (synthetic equivalent) 75 mg."

and...

"A 41-year-old man was offered a white powder dissolved in water as a pick-me-up in a bar."

Interdasting...

Sign up to http://www.goonsquadforums.com/index.php for this and more.

10KG WPC SUPER DEAL - AVAILABLE NOW!

2012-07-26T03:43:00.006-07:00

Spartan Supps is pleased to announce our 10kg WPC Super Deal!

There are currently 14 flavour options to choose from, so check them out today:
http://spartansupps.com/

Regular price: $275 delivered in Australia
GSF (bodyology) members price: $260 delivered in Australia

One flavour option per 10kg batch.

Promotion ends 12 noon on Sunday 5th August 2012. For more info, check out our site: http://spartansupps.com/

If you want to take advantage of this and any other future offers, please sign up to the best online forum out there at http://www.goonsquadforums.com/index.php
It's free, so sign up today and get ahead of the competition!

10KG WHEY SUPER DEAL!!!*

2012-07-16T21:15:00.005-07:00

- SPARTAN SUPPS -

10KG WHEY SUPER DEAL!

Spartan Supps is looking to announce an awesome new deal for it's valued customers. Nothing is set in stone and we reserve the right to change anything as we see fit without prior notice, but the picture below should help to explain things. If everything goes well on our end, the promotion will be similar if not the same as to what is shown in the demo picture below.

Goon Squad Forum members will have access to a SPECIAL PRICE which will not be available for non-forum members. So, if you're not currently an active member of the goon squad forums and want to take advantage of this deal (should we implement it) as well as other possible offerings, sign up to the best online commnity today at www.goonsquadforums.com

Check out our facebook page at https://www.facebook.com/pages/SpartanSupps/108560322600936
and like and share our page for news updates as well as other interesting posts.
If you're interested in the above promotion, please drop us a line on our facebook page. We are more than happy to answer any questions to the best of our abilities :)

I realize that the disclaimer on the above image is unreadable in its current format. Here it is again:

"*All flavours are subject to availability. Prices are in $AUD and include shipping within Australia. GSF members’ price shown above. Regular price for 10kg super deal is $275 delivered within Australia. See www.spartansupps.com for full terms and conditions."

We are also in the process of re-designing our web site, so no new updates have been listed on there just yet. Please check back on our facebook page, here or over on GSF for any new updates. More details regarding the promotion concept above will be released as we finalize things on our end. Stay tuned and remember to TRAIN. SUPPLEMENT. CONQUER.

Facebook :) - 6.9k+ REPS!!

2012-07-08T22:48:00.002-07:00

CALLING ALL BB.COM USERS

Please follow these links:

https://www.facebook.com/pages/SpartanSupps/108560322600936

https://www.facebook.com/pages/wwwbodyologyme/194024364024016

and like both facebook pages. Also, please share the pages as well.

N4J4R will give you 6.9k+ reps on bb.com if you do so*.

*In order to be eligible for reps, you MUST show proof of liking BOTH pages. Post your proof in this thread: http://www.goonsquadforums.com/viewtopic.php?f=31&t=3288

Obviously providing you USERNAME will also make things easier :)

NEW TRAINING GEAR!!!

2012-07-03T03:11:00.000-07:00

NEW TRAINING GEAR AVAILABLE!

Spartan Supps is pleased to announce new clothing items! If you want to stand out from the rest and look the part, then you need to get your hands on the right gear. Spartan Supps offers a wide variety of different styles for both in and out of gym use. Whether you want a fitted shirt to show off all your hard work, an awesome singlet for the beach or gym or a warm, cozy jumper for the winter, we have you covered!

- AWESOME QUALITY

- AFFORDABLE

- STYLISH

Check out our sick new designs now! Click the "Spartan Supps Training Gear" tab at the top of this page.

Want something a bit more tailored to your wants or needs? Then shoot us a message on our Facebook page, on here or over at the goon squad forums. We'd be happy to create a custom made Spartan Supps item, just for you!

Facebook link: https://www.facebook.com/pages/SpartanSupps/108560322600936
Goon Squad Forums link: http://www.goonsquadforums.com/index.php

Goal Setting and Motivation 101 - Meeting and EXCEEDING Expectations

2012-06-25T02:53:00.002-07:00

Goal Setting and Motivation 101

- Meeting and EXCEEDING Expectations -

The following piece will contain excerpts from my thread over on the GSF. If you wish to read the entire article, and I highly recommend that you do, please refer to the direct link at the end of this write up. Happy lifting, kids.

So, lets get stuck into it, shall we?

What are goals?

Goals are pretty much anything that you want to eventually reach/obtain/achieve. Maybe you want to run a bit faster, maybe you want to bench a bit more, maybe you just want to lose that one small bit of stubborn fat. Whatever it is, you should KNOW what you want to achieve. Make sure you set yourself CLEAR goals. Failure to do so, will hinder your progress. Hinder your progress enough and you will become demotivated as you continually fall short of achieving your goals.

First things first; how do I set a goal or multiple goals?
To set goal(s), you must first ask yourself the question "Where do I want to end up?". Whatever your goal is, it matters little. What really matters is what you will DO to get there. It's all good and well to say 'Hey, I'm going to bench two plates for reps!' but you know what? This means jack shit at the end of the day if you don't know how to go about achieving such a goal. Planning and PROPER goal setting is CRUCIAL. Inability to do so will result in either poor results and or failure to achieve your desired outcome(s).

Most people will now be asking themselves, how the devil do I achieve my goals? Well fine gents (and ladies), I have the answer!

The answer....is to set MORE GOALS!

No, I'm not being a douche-bag. Yes, I am serious. How serious? Very serious.

What you MUST realize is that having ONE LARGE GOAL* is just not going to cut it. Fantastic, you've decided you now want to bench 2 plates for reps. A very solid FINAL GOAL. Now, be smart and set yourself smaller, manageable - yet still tough - goals. Set yourself goals which will enable you to eventually reach your final target. I call these 'micro-goals'.

*(Does not have to be your final goal in a literal sense.)

Setting time constraints (herp derp)

Yes herp derp. Why? Because SO MANY PEOPLE set themselves stupid, impossible, ridiculous, retarded (no hate against the handicapped), mind-blowingly awkward time constraints. No, I'm not hating on time constraints, all I;m saying is be smart about things. Don't say "I will gain 20kg of LEAN TISSUE in 3 months as a natty lifter!". As you can see, the goal itself (gaining 20kg of lean tissue) isn't the issue. The issue is the time constraint. A lot of new lifters simply do not know better. That's fine. We all start somewhere. For everyone else, you should have some general understanding of how this shit works. BE SMART. There are a plethora of variables that can and do come into play whilst you train. You may get sick and lose weight, you may injure yourself curling in the squat rack (serves you right), you may have uni exams. The list goes on!

Then how in blazes do I set myself time constraints, N4????

Easy. Be reasonable.

The hell does that mean?

Exactly what it says. Unless you are about to compete or for some sort of health reasons you have to achieve a certain goal (i.e. lose a lot of weight fast for surgery etc.), then be a bit more lenient in how you set time constraints.

How does that link in with motivation?

If you haven't realized it yet, setting and then NOT ACHIEVING goals can be extremely demoralizing. If you continually set yourself a target and continually fall short or get results you didn't want originally (i.e. you got fat rather than more built), you will not feel good about things. The point of micro-goals is that they will assist in KEEPING YOU MOTIVATED. Again, it is crucial that they be small enough that they are achievable, yet tough enough that you still have to work for it.

Furthermore, there is nothing more awesome than when you EXCEED what you set out to do. Lets say you aimed to gain 5kg on you max bench over 3 months. You work your ass off for 3 months and then test your max bench again. BANG! a 7.5kg increase on your 1RM. That's 2.5kg MORE than what you planned. For arguments sake, these are hypothetical numbers, but you get the idea...

Got anything to keep me motivated along the way?

Sure do! Now, not all of these will be relevant to sports, but they are motivating or cool nonetheless.

As promised, here's the direct link to the full article I've written:

Motivation 101; Goal setting, exceeding expectations & more

Train hard. Train Smart. Get yourself over to the Goonsquad Forums today.

As always, I hope this helps!

N4J4R

CMO & Supplement Researcher at Spartan Supps

Train. Supplement. Conquer.

*Disclaimer: I am not a trained medical professional. All posts in this blog are my own personal opinion backed with what evidence I may have on hand. Before using any supplement, please check with your healthcare professional.

Stimulants and idiots don't mix

2012-06-23T01:34:00.000-07:00

STIMULANTS AND IDIOTS DON'T MIX

N4's Opinion on DMAA and stimulant use

As many of you may be aware, 1,3 dimethylamylamine, or DMAA for short, has recently come under fire from numerous institutions such as the FDA. Why? Well one MAJOR reason is because some people refuse to read and adhere to manufacturer warnings and decided they would abuse their DMAA containing supplements. For those who are unaware on DMAA or who have little insight into this stimulant, let me give you a crash course...

DMAA is a natural compound. It is a very strong stimulant. Stimulants are an UPPER. They can result in an increase in awareness, heart rate, blood pressure, alertness among a variety of other things. DMAA is serious stuff.

On to alcohol. Why alcohol you ask? Because SOME PEOPLE believe that mixing alcohol with a stimulant is a cool idea....Not sure if serious or just plain stupid. Alcohol is a DOWNER. Mixing high concentrations, let alone high-potency stimulants, with a downer is NOT advisable. What makes things worse is when people decide to use copious amounts of high-potency stimulants - in this case DMAA - with copious amounts of alcohol. This is essentially a recipe for disaster.

So how much DMAA is usually considered to be a 'single serve', if you will?

Generally, about 25mg is considered to be a standard serving size. Please take the time to read this until you understand things. A SINGLE SERVE is generally considered to be 25 MILLIGRAMS. This is a very small amount, indeed. Some products have ingredients listed but DO NOT give you the amounts. Why? Because they are listed under the heading of 'proprietary formula'. They therefore do not have to give the consumer the exact amount of each ingredient. The product you're consuming could have double this amount PER SERVE. Manufacturers also give WARNINGS AND RECOMMENDATIONS on their products to suggest ways in which the product can usually be used in a safe manner. The problem arises when some consumers FAIL to read such things. Either that, or they simply disregard it and believe that they are invincible. I guess we'll never truly understand the thoughts of some individuals...

Adding to this is the fact that many people will tend to use MORE than a single serve of a particular pre-workout at any one time. i.e. some people may like to use up to 3 serves of Jack3d before training. Now, this isn't necessarily a bad thing. The manufacturer will generally outline how much is considered to be fine/safe to use in a given time period. USP labs, the manufacturers of Jack3d, do this. Again, the problem arises when people continually use well above and beyond these recommendations and then mix these ingredients with other products which are outlined by the manufacturer as a big no-no i.e. alcohol.

A lot of the pre-workouts out there that contain DMAA also contain HIGH LEVELS of caffeine. Caffeine is possibly the most popular stimulant out there. Pre-workouts that contain caffeine usually have 100mg per serve (or more). In some cases, exact caffeine content, like DMAA content, is masked by the proprietary blend label. Russian roulette with stimulants anyone?

The media

Some of you may have seen a few articles floating about in your local newspapers or online. I woke up last Sunday morning to find an article in my paper. Upon reading said article, I was disgusted. The media, yet again, have FAILED to report the story in what would be deemed a manner free from bias. Basically, they interviewed three 17 year old boys who have no idea what's really in their supplements, let alone the side effects of certain ingredients. This is not entirely their fault one may argue. Furthermore, they may actually know exactly what is in their supplements and the potential side effects; it's just that the writer decided to misconstrue their comments. One of the boys mentioned getting a tingling sensation when using products that contain DMAA. For those of you with a basic understanding of supplements and or pre-workout ingredient profiles, you'll know that BETA ALANINE is usually present in most leading pre-workout formulations. It is usually THIS ingredient that causes said tingles. The article in question also finished with a statement from a representative from the Health Department who were considering making DMAA a prohibted substance because it could be "abused or misused"....Now I don't know about anyone else, but isn't alcohol abused AND misused on a DAILY BASIS??? So why is that not banned? Simple answer is TAX MONEY, in my opinion. Since DMAA is not really used by a large percentage of the population and is more of a niche market product, the government probably won't make as much money off of taxing this like they do alcohol. One of the boys also complained about throwing up after using DMAA. If you care to read and note his previous comments that lead to this incident, you'll notice that he specifically mentions taking DOUBLE THE DOSE coupled with TRAINING FOR THREE HOURS. Now, unless said boy is running sheiko or some other insane Russian program, I don't see why he'd be in the gym for 3 hours as it is.

A lot of people react differently to products. In the case of DMAA, some people have no real issues after use. Other people crash. Hard. In my personal experience when I first used DMAA, I was very impressed by it's ability to keep me awake and alert. I took a single serve of my pre-workout at 1pm. I could not get to sleep until 3 am. This is purely anecdotal and may also in part be due to a sort of placebo effect. The article also mentions two soldiers dying, with traces of DMAA being found in their blood streams. What the article fails to mention is WHAT ELSE was found in their blood stream or HOW MUCH DMAA was taken. Nor does it make any mention of any previous medical conditions of said individuals.

If you'd like to read the article yourself that I am referring to above, then please check this link: http://www.adelaidenow.com.au/youths-muscle-in-on-party-powders/story-e6frea6u-1226397591821

So, can DMAA be used safely?

This is a somewhat subjective question. HOWEVER, in my personal opinion, it can be. Like most things in this world, there is a risks to benefits ratio. Hell, if you abuse certain vitamins and or minerals, it'll lead to negative repercussions! If you abuse something, chances are, it'll come back to bite you in the ass. DMAA is no exception to this rule. At this stage, it is looking like DMAA will indeed be banned in Australia. Likewise, different people may react differently to certain compounds. Before using ANY supplement, especially one which contains highly-potent stimulants, consult with an accredited medical professional. You should also know if you have any pre-existing medical issues. Certain medications probably shouldn't be mixed with stimulants. Alcohol really shouldn't be used with stimulants like DMAA.

Closing remarks:
Read and adhere to the label carefully. Research the ingredients using legitimate sources. Speak to your doctor and know your health.

Hope this helps!

N4J4R

CMO & Supplement Researcher at Spartan Supps

Train. Supplement. Conquer.

Cut through the bullshit

2012-06-21T03:34:00.005-07:00

CUTTING THROUGH THE BULLSHIT

A quick look into the world of supplements with N4

It seems like in today's world, everyone is trying to find that 'magic bullet'. That one supplement that will make them look and feel amazing. Marketers know this. They know what you want most. They know that you're willing to pay top dollar; especially if you're desperate. So many supplements, so little time. If only there was SOME way to find out what really works....thankfully, there is. I have already given but a small snippet of scientific information regarding one supplement (beta alanine) and I will now share with you another...

Ladies and gentleman, boys and girls, I present to you....Glutamine.

Glutamine is bought every year by THOUSANDS of green lifters. It is pushed onto them by sponsored athletes and supplement companies alike. The real question is; does it really work? Is there any benefit to using it? In short, the answer is essentially a resounding NO.

Some studies:

Exercise-induced immunodepression- plasma glutamine is not the link.

Hiscock N, Pedersen BK.

Source

Copenhagen Muscle Research Centre and Department of Infectious Diseases, Rigshospitalet, University of Copenhagen, DK-2100 Copenhagen, Denmark.

Abstract

The amino acid glutamine is known to be important for the function of some immune cells in vitro. It has been proposed that the decrease in plasma glutamine concentration in relation to catabolic conditions, including prolonged, exhaustive exercise, results in a lack of glutamine for these cells and may be responsible for the transient immunodepression commonly observed after acute, exhaustive exercise. It has been unclear, however, whether the magnitude of the observed decrease in plasma glutamine concentration would be great enough to compromise the function of immune cells. In fact, intracellular glutamine concentration may not be compromised when plasma levels are decreased postexercise. In addition, a number of recent intervention studies with glutamine feeding demonstrate that, although the plasma concentration of glutamine is kept constant during and after acute, strenuous exercise, glutamine supplementation does not abolish the postexercise decrease in in vitro cellular immunity, including low lymphocyte number, impaired lymphocyte proliferation, impaired natural killer and lymphokine-activated killer cell activity, as well as low production rate and concentration of salivary IgA. It is concluded that, although the glutamine hypothesis may explain immunodepression related to other stressful conditions such as trauma and burn, plasma glutamine concentration is not likely to play a mechanistic role in exercise-induced immunodepression.

http://www.ncbi.nlm.nih.gov/pubmed/12183472

Facts and fallacies of purported ergogenic amino acid supplements.

Williams MH.

Source

Department of Exercise Science, Physical Education, and Recreation, Old Dominion University, Norfolk, Virginia, USA. mwilliam@odu.edu

Abstract

Although current research suggests that individuals involved in either high-intensity resistance or endurance exercise may have an increased need for dietary protein, the available research is either equivocal or negative relative to the ergogenic effects of supplementation with individual amino acids. Although some research suggests that the induction of hyperaminoacidemia via intravenous infusion of a balanced amino acid mixture may induce an increased muscle protein synthesis after exercise, no data support the finding that oral supplementation with amino acids, in contrast to dietary protein, as the source of amino acids is more effective. Some well-controlled studies suggest that aspartate salt supplementation may enhance endurance performance, but other studies do not, meriting additional research. Current data, including results for several well-controlled studies, indicated that supplementation with arginine, ornithine, or lysine, either separately or in combination, does not enhance the effect of exercise stimulation on either hGH or various measures of muscular strength or power in experienced weightlifters. Plasma levels of BCAA and tryptophan may play important roles in the cause of central fatigue during exercise, but the effects of BCAA or tryptophan supplementation do not seem to be effective ergogenics for endurance exercise performance, particularly when compared with carbohydrate supplementation, a more natural choice. Although glutamine supplementation may increase plasma glutamine levels, its effect on enhancement of the immune system and prevention of adverse effects of the overtraining syndrome are equivocal. Glycine, a precursor for creatine, does not seem to possess the ergogenic potential of creatine supplementation. Research with metabolic by-products of amino acid metabolism is in its infancy, and current research findings are equivocal relative to ergogenic applications. In general, physically active individuals are advised to obtain necessary amino acids through consumption of natural, high-quality protein foods.

http://www.ncbi.nlm.nih.gov/pubmed/10410846

Amino acids and endurance exercise.

Hargreaves MH, Snow R.

Source

School of Health Sciences, Deakin University, Burwood, 3125, Australia.

Abstract

Although skeletal muscle is capable of oxidizing selected amino acids, exercise in the fed and carbohydrate-replete condition results in only a small increase in amino acid utilization. Nevertheless, it may be important to increase the dietary protein requirements of active individuals. There is ongoing debate as to whether the amino acids for oxidation are derived from the free amino acid pool, from net protein breakdown, or a combination of both. There has been interest in the potential ergogenic benefits of amino acid ingestion; however, BCAA ingestion does not appear to affect fatigue during prolonged exercise, there is little support from controlled studies to recommend glutamine ingestion for enhanced immune function, and although glutamine stimulates muscle glycogen synthesis, its addition to carbohydrate supplements provides no additional benefit over ingestion of carbohydrate alone.

http://www.ncbi.nlm.nih.gov/pubmed/11255141

These are but a few studies which disprove the efficacy of glutamine. If you wish to continue reading, then by all means, check out my thread: Useful studies and links I have accrued over the years

That thread is quite literally a gold mine if you ever want to find some SCIENTIFIC EVIDENCE regarding supplements. Whether you want some details on whey, creatine or fish oil, my thread will no doubt have something of VALUE to offer.

As always, I hope this helps :)

N4J4R

CMO & Supplement Researcher at Spartan Supps

Train. Supplement. Conquer.

Pump up tracks, anyone?

2012-06-14T23:53:00.000-07:00

Got any tracks you like in particular? If so, feel free to share them with us via our FB page: https://www.facebook.com/pages/SpartanSupps/108560322600936 :)

Beta Alanine Supplements; studies and more :)

2012-06-09T22:37:00.001-07:00

So, what is beta alanine and why supplement with it?

Beta Alanine is an beta amino acid. Studies show that supplementing with beta alanine can have positive impacts upon both strength and lean tissue gains. This supplement is one of the few PROVEN supplements available on the market. Coupled with creatine, this combo makes for an awesome stack for any serious athlete. 4-6g doses of beta alanine are generally considered to be beneficial when taken over an extended period of time.

When I take beta alanine, I feel tingly. Is this normal?

Yes. This is known as paraesthesia and usually happens when someone consumes more than 10mg per kg of bodyweight. It is normal, so don't worry!

Do you have any studies on beta alanine to support its use?

Sure do!

Check out these studies below:

Some interesting studies for you science-y kids out there :)

Study 1: http://tinyurl.com/cvsd8pl

Purpose: Recent research has shown that chronic dietary β-alanine (βALA) supplementation increases muscle carnosine content, which is associated with better performance in short (1-2 min) maximal exercise. Success in endurance competitions often depends on a final sprint. However, whether βALA can be ergogenic in sprint performance at the end of an endurance competition is at present unknown. Therefore, we investigated the effect of 8-wk βALA administration in moderately to well-trained cyclists on sprint performance at the end of a simulated endurance cycling race.

Methods: A double-blind study was performed, which consisted of two experimental test sessions interspersed by an 8-wk βALA (2-4 g·d^-1; n = 9) or matched placebo (PL; n = 8) supplementation period. In the pretesting and the posttesting, subjects performed a 10-min time trial and a 30-s isokinetic sprint (100 rpm) after a 110-min simulated cycling race. Capillary blood samples were collected for determination of blood lactate concentration and pH.

Results: Mean power output during the time trial was approximately 300 W and was similar between PL and βALA during either the pretesting or the posttesting. However, compared with PL, during the final sprint after the time trial, βALA on average increased peak power output by 11.4% (95% confidence interval = +7.8 to +14.9%, P = 0.0001), whereas mean power output increased by 5.0% (95% confidence interval = +2.0 to +8.1%, P = 0.005). Blood lactate and pH values were similar between groups at any time.

Conclusion: Oral βALA supplementation can significantly enhance sprint performance at the end of an exhaustive endurance exercise bout.

Study 2: http://tinyurl.com/bpep5o2

In this narrative review, we present and discuss the current knowledge available on carnosine and β-alanine metabolism as well as the effects of β-alanine supplementation on exercise performance. Intramuscular acidosis has been attributed to be one of the main causes of fatigue during intense exercise. Carnosine has been shown to play a significant role in muscle pH regulation. Carnosine is synthesized in skeletal muscle from the amino acids l-histidine and β-alanine. The rate-limiting factor of carnosine synthesis is β-alanine availability. Supplementation with β-alanine has been shown to increase muscle carnosine content and therefore total muscle buffer capacity, with the potential to elicit improvements in physical performance during high-intensity exercise. Studies on β-alanine supplementation and exercise performance have demonstrated improvements in performance during multiple bouts of high-intensity exercise and in single bouts of exercise lasting more than 60 s. Similarly, β-alanine supplementation has been shown to delay the onset of neuromuscular fatigue. Although β-alanine does not improve maximal strength or V˙O_2max, some aspects of endurance performance, such as anaerobic threshold and time to exhaustion, can be enhanced. Symptoms of paresthesia may be observed if a single dose higher than 800 mg is ingested. The symptoms, however, are transient and related to the increase in plasma concentration. They can be prevented by using controlled release capsules and smaller dosing strategies. No important side effect was related to the use of this amino acid so far. In conclusion, β-alanine supplementation seems to be a safe nutritional strategy capable of improving high-intensity anaerobic performance.

Study 3: http://tinyurl.com/co23dpr

ABSTRACT. Stout, J.R., J.T. Cramer, M. Mielke, J. O’Kroy, D.J.
Torok, and R.F. Zoeller. Effects of twenty-eight days of betaalanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. J. Strength Cond. Res. 20(4):928–931. 2006.—

The purpose of this study was to examine the effects of 28 days of beta-alanine (b-Ala) and creatine monohydrate (CrM) supplementation on the onset of neuromuscular fatigue by using the physical working
capacity at neuromuscular fatigue threshold (PWCFT) test in untrained men. Fifty-one men (mean age SD 24.5 5.3 years) volunteered to participate in this 28-day, double-blind, placebocontrolled study and were randomly assigned to 1 of 4 groups: placebo (PLA; 34 g dextrose; n 13), CrM (5.25 g CrM plus 34g dextrose; n 12), b-Ala (1.6 g b-Ala plus 34 g of dextrose; n 12), or b-Ala plus CrM (CrBA; 5.25 g CrM plus 1.6 g b-Ala plus 34 g dextrose; n 14). The supplement was ingested 4 times per day for 6 consecutive days, then twice per day for 22 days before posttesting. Before and after the supplementation, subjects performed a continuous incremental cycle ergometry test while a surface electromyographic signal was recorded from the vastus lateralis muscle to determine PWCFT. The adjusted mean posttest PWCFT values (covaried for pretest PWCFT values) for the b-Ala and CrBA groups were greater than those for the
PLA group (p 0.05). However, there were no differences between the CrM vs. PLA, CrBA vs. b-Ala, CrM vs. b-Ala, or CrM vs. CrBA groups (p 0.05). These findings suggested that b-Ala supplementation may delay the onset of neuromuscular fatigue. Furthermore, there appeared to be no additive or unique effects of CrM vs. b-Ala alone on PWCFT.

Unlike some supplement companies, we (Spartan Supps), only stock products that actually work and have scientific backing to support them. Stay tuned for more supplement info.

Want even more studies for this and other supplements? Then I highly recommend signing up to:
http://www.goonsquadforums.com/index.php
(It's FREE!)

Check out my thread in the supplements section of the boards. It's at the top of the page and is titled "Useful studies and links I have accrued over the years"

Disclaimer: As with all supplements, make sure you consult a medical/healthcare professional BEFORE you commence a supplementation program.

Charity!

2012-06-08T04:40:00.004-07:00

Want to help out multiple charities?
Want to do it quickly and easily?

Steps:
1) Follow this link: http://www.thechildhealthsite.com/clickToGive/home.faces?siteId=5
2) Bookmark the page
3) Click to give hope and assistance. There are a few tabs. Please take the few seconds it takes each day to give hope.

It's free. It's simple. It works.

Cheers,
N4J4R

Chief Marketing Officer and Supplement Researcher,
Spartan Supps

Bodyology forums - Reaching your fitness goals and exceeding expectations, one lift at a time!

2012-06-05T03:51:00.002-07:00

Need training, supplement or nutrition advice? Then I recommend checking out http://www.goonsquadforums.com/index.php
Easily one of the best new forums available for both serious athletes and those who love to train.
Highly recommend signing up and it's free :)

While you're at it, might as well like my company's facebook page:
https://www.facebook.com/pages/SpartanSupps/108560322600936

Spartan Supps is proudly Australian owned. We only stock products that are scientifically proven to WORK. We have competitive pricing across our entire product range and FREE SHIPPING!
Check out our Site at:
http://spartansupps.com/

Stay tuned for product updates and promotions!

We will be running forum member only promotions as well, so make sure you sign up at bodyology (Goon Squad). Whilst you're there, drop in my (N4J4R's) Personal training log and say hi. If you need any assistance with training, diet and nutrition; the Goon Squad and I are there to help. Sign up today and take full advantage of everything we have...for FREE!!

Cheers,
N4J4R

N4J4R's HQ

CREATINE MONOHYDRATE - Facts and Fallacies Uncovered

Hopefully that clears things up...

Happy reading, people!!

Want more information on creatine and other supplements?

Visit my iron brothers (and one sister?) at:

The TRUTH About Artificial Sweeteners - A sweet treat or a sour ending?

Artificial Sweeteners - A sweet treat or a sour ending?

Aspartame: review of safety.http://www.ncbi.nlm.nih.gov/pubmed/12180494

Consumption of aspartame-containing beverages and incidence of hematopoietic and brain malignancies.

Aspartame and Cancer: Questions and Answers

REPORT OF THE MEETINGS ON ASPARTAME WITH NATIONAL EXPERTS

Repeated dose study of sucralose tolerance in human subjects.

An overview of the safety of sucralose.

Neurotoxicity studies on sucralose and its hydrolysis products with special reference to histopathologic and ultrastructural changes.

Artificial sweeteners--do they bear a carcinogenic risk?

DMAA TOXICOLOGY - NZ CASES

DMAA TOXICOLOGY - NEW ZEALAND CASES

10KG WPC SUPER DEAL - AVAILABLE NOW!

Spartan Supps is pleased to announce our 10kg WPC Super Deal!

10KG WHEY SUPER DEAL!!!*

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Facebook :) - 6.9k+ REPS!!

CALLING ALL BB.COM USERS

NEW TRAINING GEAR!!!

NEW TRAINING GEAR AVAILABLE!

Goal Setting and Motivation 101 - Meeting and EXCEEDING Expectations

Goal Setting and Motivation 101

- Meeting and EXCEEDING Expectations -

Stimulants and idiots don't mix

STIMULANTS AND IDIOTS DON'T MIX

N4's Opinion on DMAA and stimulant use

Cut through the bullshit

CUTTING THROUGH THE BULLSHIT

A quick look into the world of supplements with N4

Some studies:

Exercise-induced immunodepression- plasma glutamine is not the link.

Source

Abstract

Facts and fallacies of purported ergogenic amino acid supplements.

Source

Abstract

Amino acids and endurance exercise.

Source

Abstract

Pump up tracks, anyone?

Beta Alanine Supplements; studies and more :)

Charity!

Bodyology forums - Reaching your fitness goals and exceeding expectations, one lift at a time!

Aspartame: review of safety.
http://www.ncbi.nlm.nih.gov/pubmed/12180494

- SPARTAN SUPPS -

10KG WHEY SUPER DEAL!