Pre workout drinks, are all the rage these days, but are they safe? Do they work? What’s in them? I cover the essential facts of the pre workout drink products, and show you how to make your own!!!!
FYI, I have gotten emails from people asking where they can find the caffeine product mentioned in this vid. For more info, URL, etc, see my article “What You Need To Know About Caffeine“
In this latest vid in the creatine series, I answer the common Q regarding the impact of caffeine on creatine:
Is creatine safe for Teens? A common question I get often, from both parents and teens, via email etc. The answer may not be what you are expecting!
A common question I get is creatine timing. Before workouts? After? Other? I cover that topic in the latest vid in the creatine series.
By Will Brink
The above title is one of the best-known expressions in the English language. It was true when it was penned by philosopher Sir Francis Bacon in 1597, and it’s true to this very day… It applies well to the issues of nutrition, supplements, and training, be it to gain muscle mass and strength, or to lose fat.
Can one make progress in their respective goals (e.g., losing bodyfat, gaining muscle mass, increasing strength, etc.) knowing essentially nothing about training, nutrition, or supplements? Maybe….If you do make any progress, it will be slow, hit or miss at best, and often the progress comes in spite of what you did, not because of it! Clearly, a base level of knowledge of a given topic – in this case nutrition, training, and supplements – is essential to obtaining one’s goals. Conversely, does this mean you need to be a rocket surgeon to make steady progress in losing fat or gaining strength and muscle mass? Of course not! As I said in my article on the K.I.S.S principle for making progress (1) :
“Back in the day” as they say, I exposed the fact that not all creatine is created equal (yet, many still don’t know it…), by showing test results from different manufacturers. The first article:
This article, as expected, got a lot of attention: very positive from consumers with some not so happy sellers. The article had major effects on the creatine industry at the time. My follow up article, with additional testing, was refused by the magazine who published the first, due to the amount of (unexpected I suspect) heat they received from advertisers, etc. Follow up was:
“What’s Really in Your Supplements? – An Update on Creatine Purity”
So, fast forward to late 2010. The creatine industry has changed considerably since writing the two above articles. I’m planning to do a new version for 2011, but I’ll add this study below, that found a few sample tested had AAS in them, probably added. The study below is interesting, and a breakthrough in terms of how one creatine can be tested for its origin using IRMS looking at different ratios of isotopes. I recommend reading the full paper if the topic is of real interest, as the abstract gives little details. Warning: the full paper is one mind bender of a paper that will challenge all neurons. 
Analytical Methods Authenticity control and identification of origin of synthetic creatine-monohydrate by isotope ratio mass spectrometry
Food Chemistry Volume 125, Issue 2 , 15 March 2011, Pages 767-772
Frank Hülsemann. et al. a Institute of Biochemistry, German Sport University Cologne, Germany b The German Research Centre of Elite Sport, German Sport University Cologne, Germany
Abstract
Synthetic creatine-monohydrate is consumed as a dietary supplement (DS) worldwide. Up to now no analytical technique for authenticity control or identification of origin of creatine-monohydrate products has been reported. Isotope ratio mass spectrometry (IRMS) of different creatine-monohydrate samples was performed allowing to differentiate between production sites located either in Germany or China. The results obtained indicate that the carbon and nitrogen isotopic composition of industrially synthesised creatine-monohydrate depends on the isotopic composition of the raw materials rather than on different production processes. Statistical pattern recognition of isotope data allowed for classification of most of the creatine-monohydrates sold as DS into German and non-German origin, respectively. Four DS, cross-contaminated with anabolic androgenic steroids (AAS), could not be allocated to a single producer. This suggests that contamination with AAS did not occur during synthesis, but during handling by the distributors.
Stay tuned…
Two articles mentioned in this vid you may want to read for all the details:
The casein vs. whey issue seems to contribute to much confusion for people. In this vid, I touch on the essential differences between them. I go into much more depth in the “pages” of Bodybuilding Revealed on casein, but an article that goes into depth regarding the shortcomings of the studies comparing these two proteins – as well as additional info on the whole pre and post workout nutrition topic – is mentioned in this vid and found HERE.
Below is a brief discussion on DHEA as “muscle builder” and such. DHEA may have specific benefits to women, and I recommend reading my write on that topic HERE for additional info.
Below are my comments on NO/Nitric Oxide supplements, with a few comments on a recent study. Below the vid is the abstract for that study, and the link to the full paper for those who wish to get the details. I have never had much faith in this category of supplements – for a variety of reasons – and this study adds additional confirmation to my generally low opinion of NO/Nitric Oxide formulas:
Comparison of pre-workout nitric oxide stimulating dietary supplements on skeletal muscle oxygen saturation, blood nitrate/nitrite, lipid peroxidation, and upper body exercise performance in resistance trained men
Richard J Bloomer1 email, Tyler M Farney1 email, John F Trepanowski1 email, Cameron G McCarthy1 email, Robert E Canale1 email and Brian K Schilling2
Journal of the International Society of Sports Nutrition 2010, 7:16doi:10.1186/1550-2783-7-16
Abstract
Background
We compared Glycine Propionyl-L-Carnitine (GlycoCarn®) and three different pre-workout nutritional supplements on measures of skeletal muscle oxygen saturation (StO2), blood nitrate/nitrite (NOx), lactate (HLa), malondialdehyde (MDA), and exercise performance in men.
Methods
Using a randomized, double-blind, cross-over design, 19 resistance trained men performed tests of muscular power (bench press throws) and endurance (10 sets of bench press to muscular failure). A placebo, GlycoCarn®, or one of three dietary supplements (SUPP1, SUPP2, SUPP3) was consumed prior to exercise, with one week separating conditions. Blood was collected before receiving the condition and immediately after exercise. StO2 was measured during the endurance test using Near Infrared Spectroscopy. Heart rate (HR) and rating of perceived exertion (RPE) were determined at the end of each set.
Results
A condition effect was noted for StO2 at the start of exercise (p = 0.02), with GlycoCarn® higher than SUPP2. A condition effect was also noted for StO2 at the end of exercise (p = 0.003), with SUPP1 lower than all other conditions. No statistically significant interaction, condition, or time effects were noted for NOx or MDA (p > 0.05); however, MDA decreased 13.7% with GlycoCarn® and increased in all other conditions. Only a time effect was noted for HLa (p < 0.0001), with values increasing from pre- to post-exercise. No effects were noted for HR, RPE, or for any exercise performance variables (p > 0.05); however, GlycoCarn® resulted in a statistically insignificant greater total volume load compared to the placebo (3.3%), SUPP1 (4.2%), SUPP2 (2.5%), and SUPP3 (4.6%).
Conclusion
None of the products tested resulted in favorable changes in our chosen outcome measures, with the exception of GlycoCarn® in terms of higher StO2 at the start of exercise. GlycoCarn® resulted in a 13.7% decrease in MDA from pre- to post-exercise and yielded a non-significant but greater total volume load compared to all other conditions. These data indicate that 1) a single ingredient (GlycoCarn®) can provide similar practical benefit than finished products containing multiple ingredients, and 2) while we do not have data in relation to post-exercise recovery parameters, the tested products are ineffective in terms of increasing blood flow and improving acute upper body exercise performance.
Full study HERE
Amazon for Kindle
