Due to a recent study and media reports – and contact by the media to comment – on this survey of teens I have addressed the possible use of HGH, and claims of increased use, by teens below:
The Rumble Roller Takes Soft Tissue Work To The The Next level
Like many people, I have my fair share of aches & pains, tight muscles, and hard earned small injuries and such. Like many, I have been using a foam roller for soft tissue work or SMFR (Self-Myofascial Release) work to improve sore muscles, tight muscles, and general recoup. I generally do my foam rolling in the morning for 15-20 minutes while the oatmeal cooks and coffee brews. It gets me ready for a day at the computer also. I also use it at the gym before workouts, a few times per week, and I find doing so reduces DOMS. Foam rolling is often referred to as “the poor mans massage therapist.” In terms of time and $$$ spent, it’s a no brainer in terms of benefits you receive. If you’re not using a foam roller regularly, you should be, like starting yesterday!
As time goes on, one notices the standard foam roller not as effective, and or, they start to break down, and a replacement needed. Some seem to last longer than others. Enter the Rumble Roller, which takes foam rolling to another level and seems to last far longer than the standard rollers. I was going to make one of my usual videos talking about the benefits of foam rollers, and why the Rumble Roller superior, but coach Charles Staley – who has some great articles here on the BrinkZone – did such a good job of it, I decided to use his vid on the topic. If interested in more information, I purchased both the standard length and shorter smaller (12″x 5″) travel length HERE
Personally, I prefer the standard (blue) firmness Rumble Roller. Highly recommended if you already use foam rollers, not recommended for those new to foam rolling for soft tissue/SMFR work as the Rumble Roller is very aggressive. Watch coach Staley’s excellent vid on the benefits of foam rolling, and why he likes the Rumble Roller over standard rollers in particular.
NOTE: The brand of ARA used in the study covered in this article – the brand with longest track record and most extensive feedback by users – is X Factor by Molecular Nutrition. For companies looking to carry ARA, the manufacturer of ARA is Cargill and the contact (wholesale inquiries only) is firstname.lastname@example.org
I recently did a video on ARA which discusses this study that found ARA had positive effects on strength and muscle mass, but was not able to give details because it had yet to be published as an abstract or full paper. The study results are now public and I cover them below. Two previous articles on ARA ( Part I), by Monica M cover why ARA is a generally misunderstood fatty acid and not a a negative to health, (part II ) covered the safety of ARA as a supplement. Finally, Part III, cuts through the hype and bro-science to give details on ARA and it’s use as a supplement for increasing strength and muscle mass! My understanding is a full paper is in process that will also examine the specific mechanisms of ARA and its impact on strength, muscle mass, and performance.
This study looked at the effects of 1.5g per day of ARA for 8 weeks on muscle hypertrophy, body composition, strength, and power, compared to a placebo matched control. For those who don’t enjoy reading abstracts and studies, here’s the cliffs notes followed by the full details:
• The group receiving 1.5g of ARA had in increase in lean body mass (LBM) of approx 3%, corresponding to 3.5 lb (1.6 kg) compared to no changes in the placebo group
• Muscle thickness increased in the group receiving ARA (+9.5%) vs. the placebo group (+4.7%).
• There was an improvement in anaerobic power (via Wingate test which measures 30 second maximal output), which increased in the group getting ARA (+10.7%) vs. the placebo group (+3.8%).
• The group receiving ARA increased their bench press and leg press strength to a greater degree than the placebo group.
Can women suffer for “Low T” as men do? This vid covers the issue all women need to know about this “male” hormone! For additional details, see Monica’s article on the importance of testosterone in women HERE.
Study mentioned in this vid:
In this vid I give quick look at some technologies that greatly enhance solubility of compounds known for their poor solubility. Such a technology applied to various supplements could greatly improve their bioavailability. The link in the vid also takes you to another vid and article with additional info on the topic BTW.
In this vid I cover the (seemingly) never ending debate regarding the old advice that “protein intakes above your requirements will just be converted to bodyfat” that is the mantra of traditional nutrition advice. Is it true?
More Protein Myths Covered HERE
This is the study discussed in this video:
The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals
Jose Antonio*, Corey A Peacock, Anya Ellerbroek, Brandon Fromhoff and Tobin Silver
Journal of the International Society of Sports Nutrition 2014, 11:19 doi:10.1186/1550-2783-11-19
The Journal Of Special Operations Medicine (JSOM) covers a wide range of topics focused on special operations forces (SOF). Topics range from medical procedures and other medical based focus (diseases, etc) SOF can face and need medical treatment for. JSOM also covers topics such as training and injury prevention, and even topics such as nutritional supplements that may benefit SOF. For example, JSOM recently published a review of the importance of vitamin D for soldiers.
So, having a personal and professional interest in the topic, it should not be a big surprise I read this journal. Recently Dr. Kyle Hoedebecke and yours truly had an LTE published in JSOM. This short paper was in response to a review paper titled “Operational stressors on physical performance in special operators and countermeasures to improve performance: a review of the literature.” by O’Hara R, Henry A, Serres J, Russell D, Locke R.
In this review the authors concluded that “The rigors of both physical training and prolonged deployments without adequate rest and food intake can compromise physical performance.” After doing a literature search, they concluded that “Specific countermeasures for these known decrements are lacking in the scientific literature.”
Dr. Hoedebecke and I responded that there were published studies that demonstrate a number of nutritional supplements may counteract some of the decrements of training and combat specific to special operations forces (SOF) and other military personnel, and we covered a small sample of nutritional supplements that can directly assist SOF and other military personnel. This is the citation and abstract from what we submitted and was published in JSOM as response:
Hoedebecke K, Brink W. Operational stressors on physical performance in special operators and countermeasures to improve performance: a review of the literature. J Spec Oper Med. 2014 Summer;14(2):84-5.
In the article “Operational Stressors on Physical Performance in Special Operators and Countermeasures to Improve Performance: A Review of the Literature,” O’Hara and colleagues* performed a literature search for “specific countermeasures to reduce or prevent significant decrements in physical performance and reduce musculoskeletal injuries” with the conclusion that “specific countermeasures for these known decrements are lacking in the scientific literature.” This deduction, however, proves inaccurate as evidence within the military community does exist and, unfortunately, has been undervalued. Provided here are only a few examples of present Special Operations Force (SOF)-relevant supplement research.
NOTE: If you’d like to read the full paper by O’Hara R, Henry A, Serres J, Russell D, Locke R. and the response to their paper by Dr. Hoedebecke and myself, JSOM does give a 3 day free membership where you can read back issues, full papers, etc. If interested, go HERE for your free 3 day membership so you can read the above papers as well as others you may find interesting.
This short vid covers why I love the sled and my latest training program. Strength & Conditioning, fat loss, rehab/prehab work, etc. This program – be you bodybuilder, strongman, fitness model, or BJJ/UFC athlete – has you covered and will make an excellent addition to your strength & conditioning base and a great “need something different” program. More info on the program HERE
Below is a side bar from a lengthy article I recently wrote on the latest studies covering the many potential benefits of creatine. This short side bar covers the possible contraindications of creatine
Are there any contraindications Of Creatine Monohydrate?
Hundreds of studies to date have shown that creatine monohydrate is an amazingly non-toxic and safe supplement with numerous benefits. Further studies directly examining possible side effects, both prospective and long-term retrospective (up to five years), have failed to find any serious side effects of creatine supplementation (65-69) on various markers studied, such as renal function, hepatic function, and others. So are there contraindications of creatine monohydrate?
Although creatine monohydrate is clearly safe for healthy people with a very low side-effects profile using up to 10 grams per day, are there specific groups who should not use it?
Again, the data suggest very few actual contraindications. The only people who should avoid creatine supplements are those with a history of renal disease and/or those taking nephrotoxic (poisonous to the kidneys) medications. There’s been a handful of case reports that show very high doses of creatine (and the reports were not always clear as to what form of creatine was used) were associated with kidney dysfunction.(70) Typical for such a simple case report, it’s unclear what other medications were involved or pre-existing medical condition existed.
However tenuous the connection between high-dose creatine monohydrate and pre-existing kidney dysfunction, it’s prudent to advise people with a history of renal disease and/or those taking nephrotoxic medications to avoid creatine supplementation until more data exists examining that connection. As creatine monohydrate supplementation may cause a transient increase in creatinine levels in some individuals, it may act as a false indicator of renal dysfunction.
Full Article HERE