Myostatin is a growth factor that limits muscle tissue growth, i.e. higher concentrations of myostatin in the body may cause the individual to have less developed muscles. The myostatin protein is produced primarily in skeletal muscle cells, circulates in the blood and lymph and acts on muscle tissue, apparently by slowing down the development of muscle stem cells. The precise mechanism remains unknown.
Myostatin has been found in humans and several other mammals, as well as in birds and fish. Its functions in non-mammalian vertebrates appear to be somewhat conserved, as muscle-specific actions have been demonstrated in birds. However, it is produced in many different fish tissues, suggesting that it may regulate more than just muscle mass in these vertebrates.
(http://en.wikipedia.org/wiki/Myostatin)
Before we can understand the implications of tampering with myostatin and its gene, we must learn what myostatin is and what it does. Higher organisms are comprised of many different types of cells whose growth, development and function must be coordinated for the function of individual tissues and the entire organism. This is attainable by specific intercellular signals, which control tissue growth, development and function. These molecular signals elicit a cascade of events in the target cells, referred to as cell signaling, leading to an ultimate response in or by the cell.
Classical hormones are long-range signaling molecules (called endocrine). These substances are produced and secreted by cells or tissues and circulated through the blood supply and other bodily fluids to influence the activity of cells or tissues elsewhere in the body. However, growth factors are typically synthesized by cells and affect cellular function of the same cell (autocrine) or another cell nearby (paracrine). These molecules are the determinants of cell differentiation, growth, motility, gene expression, and how a group of cells function as a tissue or organ.
Growth factors (GF) are normally effective in very low concentrations and have high affinity for their corresponding receptors on target cells. For each type of GF there is a specific receptor in the cell membrane or nucleus. When bound to their ligand, the receptor-ligand complex initiates an intracellular signal inside of the cell (or nucleus) and modifies the cell’s function.
A GF may have different biological effects depending on the type of cell with which it interacts. The response of a target cell depends greatly on the receptors that cell expresses. Some GFs, such as insulin-like growth factor-I, have broad specificity and affect many classes of cells. Others act only on one cell type and elicit a specific response.
Many growth factors promote or inhibit cellular function and may be multifactoral. In other words, two or more substances may be required to induce a specific cellular response. Proliferation, growth and development of most cells require a specific combination of GFs rather than a single GF. Growth promoting substances may be counterbalanced by growth inhibiting substances (and vice versa) much like a feedback system. The point where many of these substances coincide to produce a specific response depends on other regulatory factors, such as environmental or otherwise.
Transforming Growth Factors
Some GFs stimulate cell proliferation and others inhibit it, while others may stimulate at one concentration and inhibit at another. Based on their biological function, GFs are a large set of proteins. They are usually grouped together on the basis of amino acid sequence and tertiary structure. A large group of GFs is the transforming growth factor beta (TGFb ) superfamily of which there are several subtypes. They exert multiple effects on cell function and are extensively expressed.
A common feature of TGFb s is that they are secreted by cells in an inactive complex form. Consequently, they have little or no biological activity until the latent complex is broken down. The exact mechanism(s) involved in activating these latent complexes is not completely understood, but it may involve specific enzymes. This further exemplifies how growth factors are involved in a complex system of interaction.
Another common feature of TGFb s is that their biological activity is often exhibited in the presence of other growth factors. Hence, we can see that the bioactivity of TGFb s is complex, as they are dependent upon the physiological state of the target cell and the presence of other growth factors.
Myostatin
There are several TGFb s subtypes which are based on their related structure. One such member is called growth and differentiation factors (GDF) and specifically regulates growth and differentiation. GDF-8, also called myostatin, is the skeletal muscle protein associated with the double muscling in mice and cattle.
McPherron et al detected myostatin expression in later stages of development of mouse embryos and in a number of developing skeletal muscles (1). Myostatin was also detected in adult animals. Although myostatin mRNA was almost exclusively detected in skeletal muscle, lower concentrations were also found in adipose tissue.
To determine the biological role of myostatin in skeletal muscle, McPherron and associates disrupted the gene that encodes myostatin protein in rats, leading to a loss its function. The resulting transgenic animals had a gene that was rendered non-functional for producing myostatin. The breeding of these transgenic mice resulted in offspring that were either homozygous for both mutated genes (i.e. carried both mutated genes), homozygous for both wild-type genes (i.e. carried both genes with normal function) or heterozygous and carrying one mutated and one normal gene. The main difference in resulting phenotypes manifested in muscle mass. Otherwise, they were apparently healthy. They all grew to adulthood and were fertile.
Homozygous mutant mice (often called gene knockout mice) were 30% larger than their heterozygous and wild-type (normal) littermates irregardless of sex and age. Adult mutant mice had abnormal body shapes with very large hips and shoulders and the fat content was similar to the wild-type counterparts. Individual muscles from mutant mice weighed 2-3 times more than those from wild-type mice. Histological analysis revealed that increased muscle mass in the mutant mice was resultant of both hyperplasia (increased number of muscle fibers) and hypertrophy (increased size of individual muscle fibers).
Since this discovery, McPherron and other researchers investigated the presence of myostatin and possible gene mutations in other animal species. Scientists have reported the sequences for myostatin in 9 other vertebrate animals, including pigs, chickens and humans (2, 4). Research teams separately discovered two independent mutations of the myostatin gene in two breeds of double-muscled cattle: the Belgian Blue and Piedmontese (2, 5). A deletion in the myostatin gene of the Belgian Blue eliminates the entire active region of the molecule and is non-functional; and this mutation causes hypertrophy and increased muscle mass. The Piedmontese coding sequence for myostatin contains a missense mutation. That is, a point in the sequence encodes for a different amino acid. This mutation likely leads to a complete or nearly completes loss of myostatin function.
McPherron et al analyzed DNA from other purebred cattle (16 breeds) normally not considered as double-muscled and found only one similar mutation in the myostatin gene (2). The mutation was detected in one allele a single animal which was non-double-muscled. Other mutations were detected but these did not affect protein function.
Earlier studies reported high levels of myostatin in developing cattle and rodent skeletal muscles (2, 7). Furthermore, mRNA expression varied in individual muscles. Consequently, it was thought that myostatin was relegated to skeletal muscle and that the gene’s role was restricted to the development of skeletal muscle. However, A New Zealand team of researchers recently reported the detection of myostatin mRNA and protein in cardiac muscle (8).
TGF-b superfamily members are found in a wide variety of cell types, including developing and adult heart muscle cells. Three known isoforms of TGF-b (TGF-b 1, -b 2, and -b 3) are expressed differentially at both the mRNA and protein levels during development of the heart (9). This suggests that these isoforms have different roles in regulating tissue development and growth. Therefore, Sharma and colleagues investigated distribution of the myostatin gene in other organ tissues using more sensitive detection techniques than that used by earlier researchers (8).
They found a DNA sequence in sheep and cow heart tissue that was identical to the respective skeletal muscle myostatin protein sequence, indicating the presence of myostatin gene in these tissues. In heart tissue from a Belgian Blue fetus, the myostatin gene deletion present in skeletal tissue was detected. They detected the unprocessed precursor and processed myostatin protein in normal sheep and cattle skeletal muscle, but not in that of the Belgian Blue. As well, only the unprocessed myostatin protein was found in adult heart tissue.
Animals with induced myocardial infarction (causing death of cells in heart tissue) displayed high levels of myostatin protein, even at 30 days postinfarct, in cells immediately surrounding the dead lesion. However, undamaged cells bordering the infarcted area contained very low levels of myostatin protein similar to control tissue. Considering the increase in other TGF-b levels in experimentally infarcted heart tissue (10), these growth factors may be involved in promotion of tissue healing.
Shaoquan and colleagues at Purdue University detected myostatin mRNA in the lactating mammary glands of pigs, possibly serving a regulatory role in the neonatal pig (12). They also detected similar mRNA is porcine skeletal tissue, but not in connective tissue. Most studies, in addition to this one, confirm that high levels of myostatin mRNA in prenatal animals and reduced levels postnatal at birth and postnatal reflect a regulatory role of myostatin in myoblast (muscle cell precursors) growth, differentiation and fusion.
A mutation in the myostatin gene in the two cattle breeds is not as advantageous as in mice. The cattle have only modest increases in muscle mass compared to the myostatin knockout mice (20-25% in the Belgian Blue and 200-300% in the null mice). Also, the cattle with myostatin mutations have reduced size of internal organs, reductions in female fertility, delay in sexual maturation, and lower viability of offspring (6). Although no heart abnormalities in myostatin-null mice were reported, the hearts in adult Belgian Blue cattle are smaller (11). Although the reduction in organ weight has been attributed to skeletal muscle mass increases, this has yet to be confirmed. Since there is evidence that the effects of myostatin mutation on heart tissue are variable in different species, there may be other possible tissue variabilities as well. Additionally, research detected myostatin mRNA in tissues other than skeletal muscle, demonstrating its expression is not relegated to skeletal muscle tissue as originally thought. Only further research will elucidate these possibilities.
Although several TGF-b superfamily members are found in skeletal and cardiac muscle tissue, their exact roles in development is not yet clear. Apparently, based on the early studies, the myostatin protein may have diverse roles in developmental and adult stage tissues. Sharma et al proposes that “myostatin has different functions at different stages of heart development” (8). As we shall see, the same can conceivably apply to skeletal muscle as well.
Myostatin and regulation of skeletal muscle
While many of the studies demonstrate that myostatin is involved with prenatal muscle growth, we know little of its association with muscle regeneration. Muscle regeneration of injured skeletal muscle tissue is a complex system and ability for regeneration changes during an animal’s lifetime. Exposure of tissues to various growth factors is altered during a lifetime. In embryos and young animals, hormones and growth factors favor muscle growth. However, many of these factors are downregulated in adults. Alteration in growth factors inside and outside of the muscle cells may diminish their capacity to maintain protein expression. Although protein mRNA may be detected within the cell, there are many sites of protein regulation beyond mRNA levels. As mentioned above, myostatin protein occurs in an unprocessed (inactive) and processed (active) form. Therefore, bioactivity of myostatin may be regulated at any point of its synthesis and secretion.
Keep in mind that nearly all regulatory systems in the body are under positive and negative control. This includes cardiac and skeletal muscle tissues. Myoblasts in developing animal embryos respond to different signals that control proliferation and cell migration. In contrast, differentiated muscle cells respond to another set of different signals. Distinct ratios of signals regulate the transition from undetermined cells to differentiated cells and ensure normal formation and differentiation in cellular tissues. However, many of the factors that regulate the various development pathways in muscle tissue are still poorly understood.
MyoD, IGF-I and myogenin (growth promoters in muscle cells) gene products are associated with muscle cell differentiation and activation of muscle-specific gene expression (14). Muscle-regulatory factor-4 (MRF-4) mRNA expression increases after birth and is the dominant factor in adult muscle. This growth factor is thought to play an important role in the maintenance of muscle cells. In addition to myostatin, there are other inhibitory gene products, such as Id (inhibitor of DNA binding). Although in vitro experiments are revealing the mechanisms of these specific proteins, we know less regarding their roles in vivo.
Although we know that lack of myostatin protein is associated with skeletal muscle hypertrophy in McPherron’s gene knockout mice and in double-muscled cattle, we know little about the physiological expression of myostatin in normal skeletal muscle. Recent studies in animal and human models indicate a paradox in myostatin’s role on growth of muscle tissue.
For example, evidence shows that myostatin may be fiber-type specific. Runt piglets, which have lower birth weights than their normal littermates, had lower proportions of Type I skeletal muscle fibers in specific muscles (12). Similar observations were made in rats where undetectable levels of myostatin mRNA in atrophied mice soleus (Type I fibers) (13). Transient upregulation of myostatin mRNA was detected in atrophied fast twitch muscles but not in slow twitch muscles. Thus, myostatin may modulate gene expression controlling muscle fiber type.
Studies also demonstrated lack of metabolic effects on myostatin expression in piglets and mice (12, 13). Food restriction in both piglets and mice did not affect myostatin mRNA levels in skeletal muscle. Neither dietary polyunsaturated fatty acids nor exogenous growth hormone administration in growing piglets altered myostatin expression (12). These and other studies strongly suggest that the physiological role of myostatin is mostly associated with prenatal muscle growth where myoblasts are proliferating, differentiating and fusing to form muscle fibers.
Although authors postulate that myostatin exerts its effect in an autocrine/paracrine fashion, serum myostatin has been detected demonstrating that it is also secreted into the circulation (8, 4). It is believed that the protein detected in human serum is of processed (active form) myostatin rather than the unprocessed form. High levels of this protein have been associated with muscle wasting in HIV-infected men compared to healthy normal men (4). However, this association does not necessarily verify that myostatin directly contributes to muscle wasting. We do not know if myostatin acts directly on muscle or on other regulatory systems that regulate muscle growth. Although several authors postulate that myostatin may present a larger role in muscle regeneration after injury, this has yet to be confirmed.
Myostatin and athletes
Further complicating the issue of myostatin’s role in regulation of muscle growth is the report by a team of scientists that mutations in the human myostatin gene had little impact on responses in muscle mass to strength training (15, unpublished data). Based on the report that muscle size is a heritable trait in humans (16), Ferrell and colleagues investigated the variations in the human myostatin gene sequence. They also examined the influence of myostatin variations in response of muscle mass to strength training.
Study subjects represented various ethnic groups and were classified by the degree of muscle mass increases they experienced after strength training. Included were competitive bodybuilders ranking in the top 10 world-wide and in lower ranks. Also included were football players, powerlifters and previously untrained subjects. Quadricep muscle volume of all subjects was measured by magnetic resonance imaging before and after nine weeks of heavy weight training of the knee extensors. Subjects were grouped and compared by degree of response and by ethnicity.
There were several genetic coding sequence variations detected in DNA samples from subjects. Two changes were detected in a single subject and another two were observed in two other individuals. They were heterozygous with the wild-type allele, meaning they had one allele with the mutation and the other allele was normal. The other variations were present in the general population of subjects and determined common. One of the variations was common in the group of mixed Caucasian and African-American subjects. However, the less frequent allele had a higher frequency in African-Americans. Although, as the authors comment, “these variable sites [in the gene sequence] have the potential to alter the function of the myostatin gene product and alter nutrient partitioning in individuals heterozygous for the variant allele”, the data from this and other studies so far show that this may not occur. This study did not demonstrate any significant response between genotypes and response to weight training. Nor were there any significant differences between African-American responders to strength training and non-responders or between Caucasian responders and non-responders.
Further research will be necessary to determine whether myostatin has an active role in muscle growth after birth and in adult tissues. To ascertain benefit to human health, we also need to discover its role in muscle atrophy and regeneration after injury. Only extended research will reveal any such benefits.
The future of myostatin
Now that we have reviewed some of the biology of the myostatin protein, its gene, and the relevant scientific literature, what are the implications for its application?
Many authors of the myostatin studies have speculated that interfering with the activity of myostatin in humans may reverse muscle wasting disease associated with muscular dystrophy, AIDS and cancer. Some predict that manipulation of this gene could produce heavily muscled food animals. Indeed, current research is underway to investigate and develop these potentialities. Sure enough, a large pharmaceutical company has recently applied for a patent on an antibody vaccination for the myostatin protein.
A medical doctor and author of weight training articles asserts that overexpression of myostatin is to blame for weight lifters that have trouble gaining muscle mass. The spokesperson for a supplement and testing lab erroneously implied that the “rarest” form of mutation in the myostatin gene is responsible for a top competitive bodybuilder’s massive muscle gains, not taking into account the performance-enhancement substances the bodybuilder may be using. The public media has, of course, predicted that “steroid-popping” athletes will take advantage of myostatin inhibitors to gain competitive edge (3).
Many of these assertions are unfounded or they misrepresent the science. Granted, the possibility exists that manipulation of the myostatin gene in humans may be a key to reversing muscle-wasting conditions. However, too little is still yet unknown regarding myostatin’s role in muscle growth regulation. It is imperative that research demonstrates that the loss of myostatin activity in adults can cause muscle tissue growth. Likewise, research must also prove that overexpression or administration of myostatin causes loss of muscle mass. Also important is to know if manipulation of myostatin will interfere with other growth systems, especially in other tissues, and result in abnormal pathologies. Although McPherron’s gene knockout mice did not experience any other gross abnormalities, mice are not humans.
We do not fully understand the roles of myostatin in exercise-induced muscle hypertrophy or regeneration following muscle injury. Until we do, it may be premature to blame the lack of hypertrophy in weightlifters on overexpression of myostatin. Nor does the research support the claim that a top bodybuilder’s muscle mass gains are resultant of a detected mutation in the myostatin gene. The research simply does not advocate blaming genetic myostatin variations as a source of significant differences in human phenotypes.
Considering the history of the athlete’s propensity, in the public eye, to abuse performance-enhancement substances, the media’s prediction of myostatin-inhibitor may or may not be warranted. We all know that today’s athletic arena demands gaining the competitive edge to maintain top level competition. For many athletes, that is accomplished by supplementing hard training with substances that enhance growth or performance. Whether or not myostatin inhibitors will be added to the arsenal of substances is difficult to predict. Until science reveals the full nature of this growth factor and its role in the complex regulation of muscle tissue, and researchers determine its therapeutic implications, we can only surmise. Despite attempts to tightly control any pharmaceutical uses of myostatin protein manipulation, they will likely surface at some point in the black market world of bodybuilding supplements. Let us hope that science has determined the side effects and the benefits by that point.
You want to pack on serious muscle mass? The big question: how you are going to do it. Supplements, used correctly, can be the difference between stagnation and growth. Here’s a list of supplements to use for greater muscle growth!
So, you want to pack on some serious muscle mass, huh? And the big question, of course, is how you are going to do it. You are dedicated, have your training and diet in check, and are ready to take it to the next level with a well-thought-out supplementation program.
I will be the first to say that bodybuilding supplements, when used correctly under the right conditions, can be the difference between mere muscle maintenance (stagnation) and strong ongoing muscle growth. But you may be wondering which ones, as the list of possible supplements to use for this purpose is near endless.
To help take some of the guesswork out of the process, I spent some time putting together an article detailing some of the fundamentals in building a solid individualized mass program.
While it would not be possible to discuss every supplement option, and indeed there are many great supplements to talk about, I can go over what I feel are some of the more popular and clinically proven supplements available today.
Note that I will get as many product recommendations spaced throughout this article as possible, but must apologize ahead of time that I can’t include all the great products and companies that ought to be mentioned here. There is just too much to cover to list everything. At the same time, if you don’t find a particular product in this list that you like, keep shopping.
Step 1: Covering the Basics
What’s your favorite multivitamin? Your favorite protein powder? What!? You don’t have one? We need to talk about two of the most basic categories of all mass building supplements.
Multivitamin/Minerals
Fish oil much? EPA/DHA supplements are also very important to the bodybuilder and athlete. While not immediately anabolic by most accounts, they do lower catabolic (protein breakdown) signaling in your muscles, which can support muscle growth.
Fish oils are also great for overall health, and good at helping you maintain the muscle you’ve already got. My recommendation for EFA management is to focus on arachidonic acid for short burst cycles, and then to switch over to fish oils for their muscle preserving and health promoting benefits.
Actually, I can’t take credit for the idea myself. Industry researcher and columnist Will Brink actually came up with the alternating AA/Fish Oil concept several years ago. It really does make a lot of sense, and helps you balance your overall long-term intake of pro-anabolic and anti-catabolic EFA’s.
Note that it is perfectly fine to take some fish oil during a period of arachidonic acid supplementation as well, meaning that EPA/DHA supplements can be taken year round. Remember, EFA’s are important. Don’t overlook these very important muscle fundamentals!
Step 3: Additional Ergogens
This is where we get to those add-ons that are known for improving our strength, size, or performance. While some may not consider these to be fundamental supplements like the vitamins, minerals, proteins, and EFA’s in Step 1 & 2, the products in this category are known for having strong positive effects on your weight training performance.
Any of these will make an excellent addition to a supplement program. Step 3 products are most often cycled on and off at different times of the year depending on the training intensity of the individual.
Beta Alanine
Beta Alanine is what your body uses to maintain carnosine levels in its muscles. Why is this important? Muscle carnosine acts as a pH buffer, slowing the rate in which lactic acid buildup shifts your muscles into an acidic environment (which blocks performance).
Beta Alanine allows you to get more reps on your training, and works at a level that you really do notice. This is an ideal supplement to take when you are focused on pushing past a plateau or stagnation point, or are going to be on a particularly intense training program and are determined to get the most out of each and every session. Cycles of 8-12 weeks are probably the most common.
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Creatine
Probably the most well known performance enhancing nutrient of all time, creatine is truly a giant among supplements. It works very well for the vast majority of people.
Its effects are two-fold. On one hand it increases the intracellular retention of fluid, which expands the size of your muscle cells. This in of itself may lend to some performance gains, and doesn’t hurt either by making you look visibly bigger. But creatine is also important because it supplies creatine phosphate to the body, which is used to regenerate a key energy source in the muscles called ATP (adenosine triphosphate).
In short, creatine makes you bigger, makes you stronger, and gives you more muscle endurance. Like Beta Alanine this is a great product to cycle on and off throughout the year depending on your particular needs and goals.
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BCAA’s
Many people will tell you that they get plenty of branched chain amino acids in their protein. That statement may be true, but it also doesn’t give you the complete picture.
Studies have proven over and over again that BCAA supplementation, particularly with regard to Leucine, has positive effects on your muscles that aren’t replicated with general protein supplements. The result is usually greater protein synthesis rates, which add to more muscle size, and greater overall muscle performance.
Protein Synthesis The process by which nitrogen from amino acids is linearly arranged into structural proteins through the involvement of RNA and various enzymes. Protein synthesis is muscle growth. The more efficient you can make this process the more efficiently you can build muscle.
These supplements are also great for cutting down on the recovery time so you can get back into the gym to train the same muscle groups again. These supplements are most commonly used during periods of particularly intense training, but may be used as daily supplement products for the active weight trainer as well.
Nitric Oxide Boosters
Like the feel of a swollen bicep? Want bigger pumps when you are training in general? Increasing blood flow to the muscle has benefits beyond simply making your muscles look bigger and fuller. With increased pumps, more nutrients are also supplied to the muscles, which logically should help them get the materials they need to get bigger and stronger faster.
To date NO2 is the most well known and clinically studied nitric oxide booster, but as a supplement category these products are broad in number. Many NO products are regarded as highly effective products. As with most other add-on ergogens, the cycling of NO products (8-12 weeks) is generally recommended.
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Step 4: Testosterone Boosters
Many people consider this an advanced step, as it involves changing the balance of hormones in your body for the sake of increasing the rate of muscle growth. With that said, we all know that testosterone is one of the most important hormones for muscle growth. Testosterone levels can pay huge dividends on your mass gains.
nAI’s (Natural Aromatase Inhibitors)
Aromatase inhibitors are not recommended for women. These supplements can promote already healthy testosterone levels.
Given how important testosterone is for muscle growth, the implications of this should be obvious. These products are not recommended for long-term use, however, because they artificially shift your internal hormone balance for the sake of muscle growth. Still, these products can be used safely for short “anabolic” cycles of 6-12 weeks in length, followed by an equally long or greater amount of time off.
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Divanillyltetrahydrofuran
More specifically 3,4-Divanillyltetrahydrofuran, this is the only supplement in this article that does not have clinical support for its use in athletes. Why would I include it then? Simply put, it’s new and it appears to work well.
The science of its use to free up testosterone from serum binding proteins seems logical and sound, and I expect with time we will see clinical studies examining its benefits in athletes. Until then, I remain swayed by the animal data and anecdotal reports from bodybuilders.
At the very least, this supplement seems to make a good “no-brainer” addition to a natural aromatase inhibitor or testosterone supplement if you have some on-hand and want to try for a little extra boost.
LJ100 (LongJack)
This supplement is also known as Eurycoma Longifolia Jack, Tongkat Ali, Malaysian Ginseng, and Pasak Bum. There are some solid studies showing successful management of both testosterone and other hormones with Longjack in exercising humans, particularly the LJ100 extract.
While you can’t expect this supplement to have the strong drug-like effect of a natural aromatase inhibitor, it is still considered by most to be a highly efficacious supplement.
LongJack also supports the management of certain catabolic hormones (catabolic hormones support the breakdown of muscle protein). Like all hormonal supplements, I believe it is best to use Longjack in cycles lasting no more than 6-12 weeks in length.
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Bringing It All Together
So there you have it - four steps to supplementation that I think can make a big difference in your quest for, well, bigness. Tying them all together and working up the right program for you may take a little bit of work.
If I had any suggestion as to an overall approach, it would be to take sure you are always taking something outlined in Step 1 and 2. As far as EFA’s go, EPA/DHA would be the more year round constant focus, with arachidonic acid supplements being added in for short anabolic burst cycles (2-3 cycles per year).
After your Step 1 and 2 supplements are sorted out, you can construct periodic cycles throughout the year utilizing supplements from Steps 3 and 4. Give some thought to how you might want to alternate or stagger your approach.
Trying To Add All These Supplements
Together Might Take A Little Bit Of Work.
Just as an example, since you shouldn’t take testosterone boosters all year long, you might want to schedule a 2-month cycle in the spring using a Natural Aromatase Inhibitor or Longjack, combined with Divanillyltetrahydrofuran. You can do this at the same time as running arachidonic acid for maximum gains, or save it for a later non-hormonal cycle.
Once your testosterone boosting stack is completed you still have solid non-hormonal products to work with for the summer like beta alanine, creatine, or NO boosters. Note there are also many “stack” products to shop for that include combinations of these ingredients.
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The possibilities for constructing a yearly program are almost endless. But one thing I am very sure of is that you should notice your best progress by covering the fundamentals and working with solid and proven ergogenic supplements. Do this while staying dedicated to your training schedule, workout intensity, and general dietary needs, and you really can’t go wrong!
The first EFA you need to know about is arachidonic acid (AA). This is the body’s primary regulator of the local growth response after training. What does this mean? It means that arachidonic acid is the nutrient responsible for telling your muscles what they need to do to repair themselves (and grow) after they have been damaged from training.
If your AA levels are low, you are going to be stagnant, and likewise, kicking up your AA levels when you are stagnant is a great way to trigger new growth. AA can be taken in low doses as a daily supplement (250mg per day or less) to facilitate long-term ongoing growth, or more commonly as a rapid-growth anabolic in moderate doses (500mg-1000mg daily) for 50-60 days.
Fish Oil (EPA/DHA)
You can’t build an ounce of muscle without protein - period. How much you need, however, is often the subject of much debate. One thing is certain though - you will make your best progress only when your muscles have an ample and constant supply of all the necessary amino acids.
I personally stick by the general guideline of 1-2 grams of quality protein per pound of bodyweight per day. While it is possible to meet your daily needs with diet alone, it can be very difficult for many people.
Step 2: Essential Fatty Acid Management
Make no mistake - essential fatty acids can be powerful modulators of the human physique. If you are not thinking about EFA’s, in my opinion you are leaving a big (sorry, gaping) hole in your supplementation program.
Arachidonic Acid
Vitamin/mineral supplements are too often overlooked. True, they don’t qualify as muscle-building supplements with notable immediate short-term gains for most users. This leads many to view them as unnecessary, but the truth can be anything but.
You need to remember that vitamins and minerals are important to virtually all body processes, from forming and transporting hormones, to facilitating the use of nutrients for growth, and just about everything in-between. If you have a notable deficiency, it can hinder your ability to properly grow.
Even if only minor, over time minor differences have a way of adding up to big ones. Are you sure you are getting everything you need from your diet - that the enhanced needs of an active training person are being met with food and not just the standard USRDA’s. If not, you should consider a good athletic multivitamin/mineral product.
Protein is derived from several sources, but you can really divide them into 2 group. Fast and slow proteins. Slow proteins are usually derived from whole foods such as: cottage cheese, egg, beef, fish, chicken as well a powders supplement proteins that containing milk and casein. Fast proteins would consist of whey isolate or concentrate as well as most hydrolysates including such proteins as casein, whey, ect…
The best way to make good use of slow and fast proteins is to understand what the body need at certain parts of the day.
Their are four times in a day that you will get the greatest benefit of taking these proteins. We will go over each one these below as well as what products contain the proteins that we describe.
1.) First thing in the morning after you wake yo.
When you have just woke up in the morning it is important to remember that your body has just been through a fast (6-9 hours usually). During this fast your body has been using your stored energy by sending nutrients slowly out of your liver, muscle cells and fat cells through out your body. This happens in order to keep you blood sugar constant and to fuel your brain as well as other key tissues during your sleep. Within this time after you wake up it is best to consume fast digesting proteins sources suck as protein isolates of concentrates. By doing this you will rapidly end this cellular destruction and break the fast (notice the word “break” and the word “fast” in breakfast, that is literally what you are doing, this is why breakfast is so important). Since you have had the rapid released proteins you will quickly stop the cellular destruction and be able to use the stored energy for building new muscle tissue or will be saving the stored energy for when its needed most, such as high intensity training. This is why it is best to consume a quick released protein right when you wake up. So drink a whey protein shake or hydrolysate shake, the a little while later once you have completed your morning rituals eat another breakfast composed of actual food.
2.) Immediately after you have trained
After training your body is all ready for nutrients especially your muscles. So this is the best time for another quick digesting protein such as whey protein hydrolysates (isolate). Since this type of proteins are the fastest absorbed and digested, it is the only choice for post workout protein nutrition. But before you drink this shake don’t forget your BCAA’s (Branched Chain Amino Acids) and carbs. I also like to recommend taking creatine with the carbs and BCAA’s as this way you will increase both your ATP (Creatine) production and your insulin (Carbohydrate) levels. By doing this your muscles will get the most out of the protein.
3.) Throughout the day
Throughout the day you should eat meals every few hours (every 2-3 hours). Studies show that a omnivorous diet (eating both meat and herbs) is ideal for training adaptations. Lean meat protein sources are ideal during each day. If you have trouble getting these types of meats throughout the day a good protein supplement that provides a mixture of whey/casein/milk protein and isolate/concentrate blends can be a great alternative due to the combinations of fast and slow digesting proteins.
4.) Directly before bed
A few minutes before you lay down to go to sleep, you should be taking a final low calorie mean preparing your body for that 6-9 hour fast you have ahead of you. You will want to prevent your body from using all of the stored energy during the night. This is a perfect time for a slow digesting protein since slow release proteins will release their nutrients over many hours. Studies have shown that many of these slow release proteins will still be released even after 7 hours. The people in this research showed that after this 7 hours they were still in positive protein balance and the nutrient delivery was still being released. So remember, directly before you head off to dreamland to consume some type of whey/casein, milk protein isolate/concentrate protein blend.
So in conclusion, remember that protein is not all created equal when it comes to timing. Almost daily for the last few years I have had costumers both online and in person ask me about proteins. Many of them come to me and say “my friend who works out almost everyday for years now has told me that protein is protein”, this simply not true. I in turn ask them, ” how much has your friends strength and weight increased?” and they usually tell me not a whole lot. This is expected, as they have never read up on it. It is important that no matter what you put in your body that you read up on it and research it. If you are going to do it, take pride and do it the correct way. You can workout for years with minimal gains, but when you do it right and research, you will succeed like you never though posable. Some might say, “well if I take steroids I don’t need to do this”, and again I would tell you to research it, because even if you are building your body with hormones the same rules apply with proteins. Without the correct proteins you simply will not perform or build the muscle to your fullest.
Now, you may be asking, I am ready, I want to try this and see if what you are saying is true, but their are just so many protein supplements out their, how do I choose? Well, we have devised a list for you, below you will be able to choose what ones fit you as far as price, taste, and type.
Isolate Proteins (hydrolysates):
Natures Best: ISOPURE
Low Carb, Zero Carb
Taste Description: Some say it taste a bit chalky, but all and all it taste descent. But for an isolate it is top rated, 2 scoops will provide you with 50 grams of pure protein. The type of protein that is quickly absorbed. This type of protein is one of the top choices of many athletes and bodybuilders alike. I have personally used this when I first started many years back. It helped my decrease body fat by several percentages as well as increased my overall strength and muscle size by at least 30%-40% in just a few months. I was very happy with it
ISOPURE MASS
This particular isopure protein contain high carbs, and higher fat. It also will offer you a bit higher protein then the regular ISOPURE. For this protein you would want to use it only after workouts. Remember that this is a mass protein, so don’t abuse it otherwise you may put on a bit more mass then you wanted. But if you use it correctly you will really like it.
ISOPURE Ready to drinks (RTD’s)
The isopure RTS’d was really one of the first clear proteins to come out. Now they have several types. If you do not like milky or thick proteins this is the one for you. Overall it taste good, but I have found that their is a bit of an after taste associated with this proteins drink. But again, it is every bit as good as their protein powders. Each RTD will provide you with about 40 grams of protein isolate.
Dymatize: ISO-100
Low-Carb, Zero-Carb - Low-Fat, Zero-Fat
ISO-100 is very similar to ISOPURE accept it taste better according to many people. I personally like ISOPURE because of my success with it, but ISO-100 is every bit as good as far as a isolate protein. One thing to remember about this protein is that the recommended amount is 1 scoop and that 1 scoop will only provide about 25 grams of protein, but if you take 2 scoops you have 50 grams witch is the same amount as isopure, but is you take 2 scoops it will only last about 15 or so days.
Optimum Nutrition 100% Gold Standard Whey:
This protein has a good mixture of proteins and is also high in isolate content. Although the exact amount of each protein in it is not clearly defined it is one of the overal more popular proteins on the market today and has been ranked the number 1 protein several times. Each serving will provide about 20+ grams. As far as taste, their is debate, some people love it, some says its “so-so” and some hate the taste. I personally think it is a good protein even though it is not my top choice, Also, since this protein has a mixture of proteins in it many people will only take this protein. If you are on a budget, it is not a bad idea, but if you want the best results try to stick 2 separate proteins and keep them separate. Again you need a fast and a slow protein.
Optimum Nutrition PRO-COMPLEX:
This protein is also from optimum Nutrition and is about 50 grams per serving. It taste ok and is high in isolate proteins making it an ideal protein for morning and post-workout.
Optimum Nutrition 100% Casein Protein:
This is a great protein to take before bed time. I personally would ideally choose this before bed time. The only other 2 that are in this category that I usually recommend is BSN’s Syntha-6 and MHP’s Probolic-SR 12 hour formula. Any of these 3 are highly recommended.
CytoSport Muscle Milk:
In my opinion and many many others this is by far the BEST tasting protein ever created. It provides about 32-34 grams of protein per serving. It is composed of many types of proteins so it is not a slow released protein but it is not super fast either. It is a good protein to take in the morning because it is relatively quick but also it provides the body with quite a bit of vitamins and minerals. Something that makes this protein special is it provides the body a special type of nutrient not listed above. A nutrient called Bovine Colostrum. Bovine Colostrum is secreted by the mammary glands of many mammals including cows and humans. This fluid (Bovine Colostrum)is rich in protein and is biologically active ingredients such as immunoglobulins, transforming growth factors beta, and IGF (Insulin like growth factors. The concentrations of these ingredients found in colostrum is about 20 times higher then what is found in regular cows milk. So you can clearly see the benefits in this protein. But remember that like optimum nutrition’s proteins this should not be your only protein. Also, many people complain that the Fat in this protein is too high. Witch is usually about 18 grams of fat. But studies have shown that about 80% of those will actually burn as energy.
BSN Syntha-6:
Quite simply a great protein for before bedtime, it also taste great. Each serving provides about 20 grams of slow digested proteins.
MHP Probolic-SR 12 hour:
This again is a good choice for before bed. One thing that I should point out here is that I have personally not send the studies that back up the 12-hour timed release claim. But then again, I have not requested that report either. So if you are looking for a protein that claims it will give you a 12-hour release remember to read something that backs the claim up.
Adam Hojjat
http://www.nsihealth.com
info@nsihealth.com
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The popularity of over the counter (OTC) steroid products available legally in the US has led supplement companies toward the research and release of many new and interesting compounds in recent years. An ever expanding range of products – prohormones, designer steroids and testosterone booster formulas - have flooded the market. Many of these products producing highly desirable results in responsible trainers, though often too little is mentioned in the marketing blurb on safe cycling of these traditional anabolic/androgenic steroids (AAS) alternatives. This article seeks to provide the beginner with some information and advice on safe cycling of these products along with some suggested first cycles.
When might a trainer look at this type of product?
There are perhaps too many different scenarios to describe for when a trainer might wish to look at using an OTC steroid; however there are some general recommendations. A trainer may first want to look at their goals and use them to appraise their training regime and diet. A great deal of information is available on many different sites on training and most experienced trainers would agree that the aspiring bodybuilder will get more gains for their money from personalised diet advice than they are likely to get from steroids. In short, it is highly recommended that to get the best from any steroid cycle then diet and training are paramount.
In addition, it must be remembered that whilst available legally, OTC steroids are no different to their AAS counterparts in risk terms, therefore usage is not advised until the age of 21.
Commonly used products
Some of the most commonly used and discussed products for first cycles are listed below; in bold type the generic name most commonly referred to along with the original brand that released the product, on the right are some suggested alternatives containing the same active ingredient but marketed by a different company. The list is by no means exhaustive; indeed the numbers of Pheraplex and Superdrol clone products in the marketplace are in double figures.
Commonly used abbreviations: SD (Superdrol), PP (Pheraplex), Epi (Epistane)
Suggested First Cycles
The following are some suggested first cycles in order from what might be described as most ‘mild’ to most ‘harsh’:
Halodrol: 50mg every day (ed) for 4 – 6 weeks
Epistane: 30mg ed for 4 – 6 weeks
Pheraplex: 30mg ed for 4 weeks
Superdrol: 20mg ed for 3 weeks
To clarify ‘mild’ and ‘harsh’ a little further it would be worth considering that ‘mild’ would produce perhaps the least mass gain with correspondingly low side effects whilst ‘harsh’ might produce the greatest mass gain but with a higher likelihood that the trainer will experience some side effects. Similarly, the ‘cutter’ may look at the milder cycles whilst the ‘bulker’ may be more interested in the harsher cycles.
It is often suggested to ramp up usage over the first few days/weeks of a cycle to assess tolerance. Whilst this protocol might have its advantages it is also worth considering that the body may react very differently to 30mg of a compound to how it did to 20mg, therefore rendering ramping up a potentially pointless exercise if the targeted dose is not reached for a number of days.
Due to the relatively short half life of most of the products listed it is recommended to spread dosages throughout the day wherever possible; e.g. Halodrol 50mg = 2 caps so take one with breakfast and one with evening meal, Epistane 30mg = 3 caps so take one with breakfast one in the afternoon and the final one around bedtime. Fats are useful to aid absorption so taking doses alongside meals or fish oil or flax oil capsules is a good idea.
Possible Side Effects
Side effects that the trainer may experience whilst using OTC steroids include the following:
Cramping/pumps, particularly in lower back and shins
Water retention
Oily skin/acne
Unfavourable lipid profile (Raising LDL cholesterol, lowering HDL)
Elevated blood pressure
Liver stress
Lethargy
Loss of libido
Gynecomastia (Gyno, aka ‘bitch tits’)
Prostrate enlargement
Hair loss (aggravation of male pattern baldness symptoms)
All of the products listed above are methylated, meaning they have a methyl group attached to the active compound to make them able to bypass the liver’s function in the body and hence be absorbed for use. This methyl group is what makes the products toxic to the liver, though proper hydration and use of protective supplements should reduce any stress to the organ. There are other products on the market such as Axis Labs’ ‘Furazadrol’ and ALRI’s ‘Methoxy TRN’ that potentially carry less risk to the liver however these products are not without their own side effects.
PCT
The purpose of Post Cycle Therapy (PCT) is to promote natural testosterone production in the body; the use of a steroid will reduce and eventually stop the body’s testosterone production, a process commonly referred to as ’shutdown’. In order to stimulate the body into producing testosterone again we require the use of other compounds to stimulate the endocrine system.
The most recommended products for PCT are Selective Estrogen Receptor Modulators (SERMs), which include the commonly used Tamoxifen Citrate (Nolvadex / ‘Nolva’) and Clomiphene Citrate (Clomid). As these products are classed as Prescription Only Medicines (POMs) they are not available to buy legally over the counter in the US.
In the case of Superdrol there have been unconfirmed reports of what is being called ‘delayed gyno’ across the internet when Nolvadex is used for PCT. Whilst these reports have no research to back them up at present many trainers feel more comfortable using Clomid for PCT after a Superdrol cycle.
When running a first cycle and for subsequent cycles it is generally recommended to have Nolvadex on hand due to its ability to suppress symptoms of gyno such as a lump in the nipple. All of the OTC steroids mentioned have been designed with low aromatisation in mind therefore reducing the risk of gyno, however in the event of a lump or tenderness appearing in the nipple it is advised to cease use of the steroid and commence Nolvadex, Novedex XT(Gaspari), CLOMED (KiloSports or 6-OXO (ergo pharm) use immediately.
Nolva PCT protocol:
Day 1 - 60mg
Days 2 – 10: 40mg
Days 11 – 21: 20mg
Clomid & CLOMED PCT protocol:
Day 1 - 150mg
Days 2 – 10: 100mg
Days 11 – 21: 50mg
6-OXO protocol:
Day 1 - 3: Caps
Day 2 - 14: 2 Caps
Day 15- 30: 1 Caps
It is worth considering that Nolva and Clomid are not without a potential to cause side effects themselves and further reading is suggested on which product a trainer might feel best for them. Due to their long half lives both Nolva and Clomid can be taken in one dose, once a day. More on PCT here.
There are also a plethora of OTC PCT products available in the marketplace, most of which contain an oestrogen blocker such as ATD or 6-Bromo. Whilst these products may state suitability for use following an OTC steroid cycle, it is generally recommended that a SERM is more suitable, especially for the first time.
As an optional addition to PCT many trainers are now suggesting a cortisol blocker to help the body to manage the catabolism enabled by this hormone. Whilst not an essential component for PCT these products do appear useful for maintaining the gains made on cycle, examples include IBE’s X-Lean, Anabolic Xtreme’s Retain 2 and SNS’ Reduce XT.
Support Supplements
To mitigate the risks of some of the side effects associated with OTC steroids the following nutritional supplements could be considered:
Liver support (N-acetyl carnitine, milk thistle and/or Liv52)
Cholesterol support (Red yeast rice, CoQ10, policosanol, hawthorn berry)
Cramps (taurine, potassium)
Prostrate support (saw palmetto)
General health (fish oils)
Typically a trainer would commence usage of the supplements up to a week prior to running the steroid cycle to build up levels in the body and continue usage through the cycle until the end of PCT. There are also products available such as Genetic Edge’s Cycle Insurance and Anabolic Xtreme’s Perfect Cycle that contain a number of the support supplements listed and are designed to be run alongside a cycle as a protective measure instead of buying each ingredient individually.
Time Off
Standard protocol to allow the body to fully recover following a steroid cycle is calculated as:
Time On + PCT = Time Off
Therefore a 4 week cycle, with 3 weeks PCT should lead to a period of at least 7 weeks before any further prohormone or steroid use.
Other Considerations
Water – As with any steroid cycle it is essential that the trainer maintains healthy hydration levels and as such it is suggested that water intake should be high throughout the cycle and PCT. More here.
Diet – As the old adage goes, you get out only what you put in. If a trainer’s diet is poor their gains will be poor, steroid use should not be considered as an alternative to good diet, a good diet suitable to the trainer’s goals will help get the very best from the cycle.
Training – Training when taking a steroid should be no more or less intense than when not. It is important to remember however that with many steroids strength can increase extremely rapidly and whilst the muscles get stronger, supportive tissue such as ligaments and tendons don’t strengthen at the same rate. To avoid injury good technique and form are paramount.
Alcohol – Due to the liver toxicity of methylated OTC steroids it is not generally advisable to consume alcohol whilst on cycle. Whilst a few drinks alongside good hydration levels may not cause too much harm a sensible approach is recommended.
For more information please see our Pro-hormones, Designer Steroids & Testosterone Boosters section on. Most of the products listed in this article are available from nsihealth.com, and can be found in the pr-hormone area of our website HERE .
It was a great weekend in Dallas, Texas. We just got back from the IFBB Europa Super Show and we met with tons of vendors, bodybuilders, fitness models and have got all the results of the show here for you! If you have never been to the Europa show I would strongly recommend you go. You will have a wonderful time!
As well as having the privilege of meeting with many of the athletes we also met with tons of vendors witch means we will soon be adding many more manufactures and products to our always low price supplement store! Remember, if you are in the armed forces you always get an additional 5% off!
For every friend any costumer refers, that costumer and their friend will also get 5% off, and for your 1st and every 100th post in our forums you will get another 5% off coupon good for anything being sold at nsihealth.com! Now, lets get started with the show results, shall we?
Contest Results for the 2008 Europa IFBB Super Show
The following is the 2008 IFBB Europa Pro current competitor list. The men’s list is for two contests - the regular show, and the 202 pounds and under contest.
MEN
1. Fouad ABIAD From Canada
2. Ahmad AHMAD From Sweden
3. Khalid ALMOHSINAWI From Netherlands
4. Jose ALVES-JORGE From France
5. Flavio BACCIANINI From Italy
6. Marcus BECHT From Germany
7. Lyndon BELGRAVE From Barbados
8. Lionel BROWN From USA
9. Troy BROWN From Canada
10. Brian CHAMBERLAIN From USA
11. Darrem CHARLES From Trinidad
12. Fedel CLARKE From Canada
13. Rodney DAVIS From USA
14. Omar DECKARD From USA
15. Clarence De VIS From France
16. Guy DUCASSE From USA
17. Mark DUGDALE From USA
18. Tarek ELSETOUHI From Germany
19. Erik FANKHOUSER From USA
20. George FARAH From USA
21. Derik FARNSWORTH From USA
22. Anthony FINOCCHIARI From USA
23. Toney FREEMAN From USA
24. Andy HAMAN From USA
25. Will HARRIS From USA
26. Milton HOLLOWAY From USA
27. Jaroslav HORVATH From Slovakia
28. Roland HUFF From USA
29. Johnnie JACKSON From USA
30. Randy JACKSON From USA
31. Richard JACKSON From USA
32. Dennis JAMES From Germany
33. Ken JONES From USA
34. Michal KINDRED From Czech Republic
35. James LEWIS From England
36. Vincent LIU From Canada
37. Yildirim MEHMET From France
38. Cesar MENDIBLE BAPTISTA From Venezuela
39. Evgeny MISHIN From Russia
40. Istavan NEMETH From Hungary
41. Jerry NICHOLLS From Barbados
42. Gian Enrico PICA From Italy
43. Carlos Majid RABIEI From Canada
44. Frederic SAUVAGE From France
45. Heinz SENIOR From Venezuela
46. Roc SHABAZZ From USA
47. Joel STUBBS From Bahamas
48. Tommi THORVILDSEN From Norway
49. Clifton TORRES From USA
50. Michael VALENTINO From USA
51. Bob WEATHERILL From Canada
WOMEN
1. Irene ANDERSEN From Sweden
2. Carri BALDWIN From USA
3. Nicole BALL From Canada
4. Debbie BRAMWELL From USA
5. Myriam BUSTAMANTE From Mexico
6. Melanie DeROSA From Bermuda
7. Zoraida FIGUERO RIVERA From Puerto Rico
8. Aurelia GROZAJOVA From Slovakia
9. Mary Ellen JERUMBO From USA
10. Klaudia LARSON From Sweden
11. Jana LINKE-SIPPL From Austria
12. Benincia LOPEZ From USA
13. Jena MACKEY From Bahamas
14. Tonia MOORE From USA
15. Claudia PARTENZA From Italy
16. Kim PEREZ From USA
17. Annie RIVIECCIO From USA
18. Jennifer SEDIA From USA
19. Sherry SMITH From USA
FITNESS
1. Maggie BLANCHARD From USA
2. Myriam CAPES From Canada
3. Jennifer CASSETY From USA
4. Nicole DUNCAN From USA
5. Bethany GAINEY From USA
6. Tracey GREENWOOD From USA
7. Susan GROSHEK From USA
8. Lori KIMES From USA
9. Lizbeth MARQUEZ From Venezuela
10. Michele MAYBERRY From USA
11. Shannon METERAUD From USA
12. Leslie Rae NEWTON From USA
13. Traci REDDING From USA
14. Erin RILEY From USA
15. Kristina ROJAS From USA
16. Nicole ROLLOLAZO From USA
17. Brenda SANTIAGO From Puerto Rico
18. Sandra WICKHAM From Canada
19. Stacy WIG From USA
FIGURE
1. Jelena ABOU From USA
2. Elisha ARCHIBOLD From USA
3. Jane AWAD From Canada
4. Natalie BENSON From USA
5. Tivisay BRICENO From USA
6. Jeni BRISCOE From Canada
7. Thais CABRICES-WERNER From Venezuela
8. Becky CLAWSON From USA
9. Meriza DeGUZMAN From USA
10. Aprille DeSHIELD From Bermuda
11. Andrea DUMON From USA
12. Bernadette GALVAN From USA
13. Marie GIBBON From USA
14. Teresa GILLIAN From USA
15. Donna Louise JONES From Australia
16. Jessica LYONS From USA
17. Amy Lee MARTIN From USA
18. Patricia MELLO From Brazil
19. Tanya MERRYMAN From USA
20. Petra MERTL From Czech Republic
21. Karen MULLARKEY-BARRINGER From USA
22. Hazal NELSON From USA
23. Susanne NIEDERHAUSER From Austria
24. Melissa PEARO From USA
25. Amy PETERS From USA
26. Marcy PORTER From USA
27. Rosa Maria ROMERO From Australia
28. Jill ST. LAURENT From Canada
29. Kate SHELBY From USA
30. Mascha TIEKEN From Netherlands
31. Stephanie TULIN-TOGRUL From USA
32. Rosalind VANTERPOOL From Barbados
33. Sandie WARD From USA
34. Elizabeth WHITE-LAMM
Tel us what you think, comment on this post, did the right pwoplw win? Who do you think should have won if not? Where you their? Let us know!
Thanks again for reading this weeks post, hope to see you around!
Nitric Oxide is a relatively new supplement in the supplement world, in 1998 3 scientists where awarded the nobel prize in physiology and medicine. Robert F Furchgott, Louis J Ignarro and Ferid Murad were rewarded it for their discoveries concerning “the nitric oxide as a signalling molecule in the cardiovascular system”. Since then several supplements have been produced using NO2. Supplements such as NO2 Black (MRI), NIOX (Nutrex), NO2 Platinum (MRI), PlasmaJet (Gaspari Nutrition) and many more.
Nitric Oxide, (NO) is a short-lived, self produced gas that acts as a signalling molecule in the body. Signal transmission by a gas, produced by one cell, which penetrates membranes and regulates the function of other cells is an entirely new principle for signalling in the human organism.
How does this apply to supplementation and working out?
When a muscles contracts and it’s blood vessels are dilated, a “puff” of gas appears for a brief instant and than dissapears. This gas settles into the underlying smooth muscle cells causing them to relax which allows a surge of blood to pass through more easily.
This gas is called nitric oxide.
You see, everytime you do a couple sets of curls and you feel that expanding feeling in your bicep, it means that nitric oxide was released into the smooth muscle, causing an extra surge in blood to your muscles. It gives your muscles that full feeling and that”puffy” look.
However, once you finish your workout, your muscels slowly loose the blood that it accumulated during the workout and it slowly goes back to normal. Of course, the pump is one of the best feelings you can get and too lose it, well, sucks. So, the man who brought creatine to the fitness world, Ed Byrd, gives you Hemodilator N02.
This stuff is supposed to help release nitric oxide at different times of the day to keep your muscles feeling pumped. What Ed Byrd managed to do was create a delivery system called phyex 9 which is supposed to help stimulate the release of nitric oxide at different times during the day. Certainly a beautiful concept for just about everyone out there who weight trains. Who doesn’t want a constant pump…Maybe just walking down the street?
Well, nitric oxide does work, but I will tell you, that you wont have a constant pump. Eventually the pump will go down. But what the supplements do is increase the time you will keep the pump/ The longer you keep the pump the bigger you will look, the faster your muscles will repair and the faster you grow.
So yes, maybe the stretch the truths a bit when the advertise the supplements, but besides the pump it does much more. That is why it is worth taking it!
Their are alot of energy drinks on the market today, and even more questions about them. One thing we do know is that they usually give us energy, but what happens when you have to have them? What happens when you drink 1 or more every day? What about the ingredients? Are they healthy?
In this post I will try to help clear up common questions and tell you a little story. First I will tell you the story:
This morning I woke up and was really tired. Now I use to drink energy drinks a few times a week but lately I have been trying to increase my energy naturally. Anyway, When I got here to work I was really dragging, so I needed a pick me up and decided to drink a 5-Hour Energy Shot. So I drank one and got a tarable feeling in the pit of my stomach, I got worried for a second, but then that feeling turned into energy. I thought it a was kinda weird, one thing I definitely see now is how energydrinks can cause alsur if you drink them to much. By the time I felt the energy in full swing the burning sensation went down and I was ready to take on the day! But this is something that needs to be addressed, and I will address it for you in this post.
What is the most common ingredients in energy drinks today and what do they do exactly?
Caffeine
Guarana
N-Acetly-L-Tyrosine
Taurine
L-Phenylaline
Vitamin C
Vitamin B12, B6. & Folic Acid
Panax Ginseng
Green Tea
Yohimbine HCL
In many Sports drinks you may find Beta-Alinine
Now what EXACTLY do these all do?
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Well I can go through all of those ingredient in detail, but just explain caffeinefor now. Caffeine is the most common ingredient and may be ing your energy during even if its not listed. Their are several type of plants that have caffeine in it and that means it has many manes.
Wikipedia defines caffeine as:
Caffeine is a bitter white crystalline xanthine alkaloid that acts as a psychoactivestimulantdiuretic (speeds up urine production)[2]in humans and other animals. Caffeine was discovered by a German chemist, Friedrich Ferdinand Runge, in 1819. He coined the term “kaffein”, a chemical compound in coffee, which in English became caffeine.[3] Caffeine is also called guaranine when found in guarana, mateine when found in mate, and theine when found in tea; all of these names are synonyms for the same chemical compound.
Caffeine is found in varying quantities in the beans, leaves, and fruit of over 60 plants, where it acts as a natural pesticide that paralyzes and kills certain insects feeding on the plants. It is most commonly consumed by humans in infusions extracted from the beans of the coffee plant and the leaves of the tea bush, as well as from various foods and drinks containing products derived from the kola nut or from cacao. Other sources include yerba mate, guarana berries, and the Yaupon Holly.
In humans, caffeine is a central nervous system (CNS) stimulant, having the effect of temporarily warding off drowsiness and restoring alertness. Beverages containing caffeine, such as coffee, tea, soft drinks and energy drinks enjoy great popularity. Caffeine is the world’s most widely consumed psychoactive substance, but unlike most others, it is legal and unregulated in nearly all jurisdictions. In North America, 90% of adults consume caffeine daily.[4] The U.S. Food and Drug Administration lists caffeine as a “Multiple Purpose Generally Recognized as Safe Food Substance”.[5] One 2008 study suggested that women consuming 200 milligrams or more of caffeine per day had about twice the miscarriage risk as women who drank none, while another 2008 study found no link between miscarriage and caffeine consumption.[6]
Ok, well is caffeine addictive?
Yes caffeine can be addictive, it is a CMS Stimulant, other drugs in the class are known as Cocaine HCL, Crack, also some types of pain pills are CNS stimulants when abused. These are all type of speeds.
What happens if I have been drinking energy drinks or just a cola with caffeine everyday for a long time, and how can I quit or at least detox myself for a while?
First, I want to tell you what long term usage of stimulants such as caffeine can do and why energy drinks are not meant to be used every day.
Are you tired a lot? Do you also drink a lot of caffeinated drinks? Are you asking yourself why you are so tired even though you drink energy drinks or may even take energy pills?
That is a great question and I am going to tell you. First energy drinks should not be drinking every day. When you take or drink a stimulant you are putting more pressure on your adrenal glands and your body. Eventually you can start overworking your adrenal gland, and your body. This causes you to feel fatigues, when you are fatigued you need more energy so you drink an energy drink witch causes even more pressure, this is a constant cycle and you just start feeling tireder and tireder, until eventually your body begins to reject the energy drinks and they stop working. When I have costumers come into our retail store I explain whats happening and how they can help fix this problem.
How can this be fixed, or at least help?
Simple, you can either take natural herbs, vitamins, minerals, and amino acids or you can take some type of adrenal detox and maybe even do a full body cleanse. Their are several on the market, but on average you want to full detox yourself over a 3-month period. By the time you are done with the detox, you will have energy and will not even have to drink coffee in the morning! I recommend doing this type of cleanse at least once a year. Not only will you have more energy, you are revitalizeing your body.
Although I am not sure what studies are out their on caffeine and cancer, I know one thing that it can not be good. So not only will a detox give you more energy and revitalize your body, it will also increase your overall health.
If you think you would like to do a body cleanser you can find a few here
Biggest bicepsHave you heard of him? Maybe you know him by the man with the biggest bi-ceps in the world. We have posted a video of him talking about what happened to him after injecting his bi-ceps with steroids for so long. The video has been out for a while, but not everyone have seen it. I think it is important for people to understand the affects steroids can have on you during long term usage, and if not done correctly. Now sure, greg valentino could be labeled a “experienced” steroid user, but even “experienced” users can have trouble. After all the recent hype about steroids people have to be careful! Not just in terms of legal issues, but also in terms of your health.
Let us know what you think about this video, leave a comment or discuss it with us on our forum HERE.
First I would just like to welcome all of our visitors and tell you a little about NSI Sports & Health Nutrition. We are a company that started off in Kenner Louisiana. We have been around for about 2 years and started in a small retail store. We have been online for a while, and we plan on being around alot longer. Here we will have many things for you to learn, and hopefully you will be able to share in our forum. Our goal as a company is not just to sell you things but to also teach you. Our staff is very knowledgeable in the field of Sports nutrition, proper supplementation, weight loss diets, workout routines and much more. We have nutritional experts, and fitness trainers available for you at all times wether through e-mail, forum chats, and even phone. We are excited about our new website and hope that you all will continue to visit our store, forum, and blog. Now here is a few details about NSIHealth.com:
The Store: In our store you will soon have acess to thousands of products for your every need in Sports Nutrition, vitamins, weight loss supplements, body cleansers and much more. We do business with over 100 manufactures and we are always adding more. Being a retail store we have experience in costumer service. Our staff have all been in costumer service for at least 10 years and when you call us, you will never get a machine unless we are closed. If we are closed we can even have one of our costumer service members give you a call anytime 24/7 including holidays. As I said we are more then just a store, we are highly motivated and care about your health, your personal goals and you as a person. We look forward to talking to you on our forums and most of all look forward to helping you meet all of your fitness and health needs.
The Forum: The forum is a pleace for you to post questions, products recomendations, website feedback, product feedback and a place ware you can even help others with their goals. For you bodybuilders we will have areas ware you can talk about everything from Anabolic Steroids, workout routines, bulking and cutting diets to style and everything in between. Our ultimate goal is for you all to become friends in fitness.
Our Blog: The Blog is a place ware you will be able to read articles on new bodybuilding and health supplements as well as new drugs on the market weather something you can buy from a Health food store to prescription drugs and nutritional vitamins, superfoods and body cleansers. We are always monitoring new trends and products in the supplement industry, so for instance if their is a certain drug that is of interest we will post about it. It is also a place ware you can read about vitamins and what is new study has came out about that certain vitamins or bodybuilding supplements. Also we hope you will monitor this blog as we will begin a FREE podcast every month or so where we will be doing interviews with highly respectable people in the Health industry, weather it be doctors, athletes, nutrition authors, personal trainers or other nutritionist.
So keep a lookout and keep visiting us here at NSIHealth.com, their is a lot more to come in the next few weeks and months and we hope you will choose to grow with us!
Happy training and good health.
Adam Hojjat - NSIHealth.com Webmaster & ADMIN
3550 Williams Blvd Suite G
Kenner, LA 70065
504-712-0405
Office Hours 10am-8pm Monday-Friday, 11am-6pm Sunday Central Time
