Is all Creatine created equal? No it’s not. In this vid, I cover the essential issues regarding creatine and where it’s actually produced.
Articles mentioned in the vid:
A common question I get is regarding creatine added to pre workout drinks. Many companies put creatine in their pre workout supplements, and many people add creatine their home made pre workout drinks, but should they?
I have the facts on creatine being added to pre workout drinks in this vid!
If you’re following the health news, you know that vitamin D currently is in the media spotlight, and rightly so. Will Brink just did a great podcast “Vitamin D3 – scam or panacea?“, giving an overview on the importance vitamin D. In this article I will expand upon some key points taken up in the podcast, and back up the case with a solid reference list of recent studies on the topic. I will also present some revealing prevalence stats on vitamin D insufficiency, in order to convince you to get your blood levels checked to find out your vitamin D status.
Vitamin D is interesting for several reasons:
1. The role of vitamin D for health promotion has undergone a paradigm shift. While traditionally thought to only be important for development and maintenance of strong bones, an impressive body of scientific research has accumulated over the past decade, showing that adequate vitamin D levels are necessary to prevent many diseases, especially cardiovascular disease, high blood pressure, endothelial dysfunction, diabetes (both type-1 and type-2), the metabolic syndrome, chronic inflammation, cancer, osteoporosis (including falls and fractures), muscle weakness, cognitive dysfunction and mental illness, autoimmune diseases (e.g. multiple sclerosis, rheumatoid arthritis), infectious diseases, as well as infertility and adverse pregnancy and birth outcomes [1-24].
Vitamin D deficiency/insufficiency is associated with all-cause mortality , and supplementation has been shown to decrease mortality rates [25, 26]. It has been estimated that doubling vitamin D levels in the general population (from 21 ng/mL to 44 ng/mL) would reduce vitamin D-related disease mortality rate by 20%, and increase life expectancy with about 2 years .
2. Insufficient levels of vitamin D also have direct implications for fitness enthusiasts and athletic performance, due to the importance of vitamin D for muscle function (I will cover this in much more dept in an upcoming article) [28-39].
3. In contrast to other vitamins, vitamin D deficiency/insufficiency is very common (more on that below).
4. The vitamin D requirement for health promotion and protection against the mentioned diseases and muscle dysfunction is much higher than the dietary recommendations (RDA) for bone health [4, 40-45].
Having heard about all the vitamin D benefits you might wonder what is the optimal vitamin D level? How low is too low and how high is too high? How much vitamin D does one have to consume to reap all the benefits? Let’s find out…
Vitamin D3 is now claimed as a cure for everything from cancer to heart disease to erectile dysfunction. What’s the truth?
What does the science actually say? How does one know the right dose for them? Can it raise testosterone? How much is too much and is it toxic at high doses?
Can it really help fight the major diseases of our society?
Learn the answers to those questions and many more in this show with Dr. Lopez and myself.
Listen to the show HERE
Note From Will: Folks, I didn’t write this article. Dr. Lopez did. It’s an excellent review of the recent negative findings on fish oil that’s creating confusion for people. I have gotten many emails asking to clarify the issue, but Dr. Lopez’s article does it so well, I asked his permission to use it on the BrinkZone. Enjoy!
PS, Dr. Lopez will be a guest on BrinkZone Radio shortly to cover Vitamin D and other topics.
Recently, the media seems to have jumped all aboard the anti-fish oil bandwagon full stop.
A recent study published in September of 2012  stated that perhaps fish oil is not that good, and the media is already foaming at the mouth ready to start the finger shaking, and even stating that “the proof is in.” But, is that really so?
In the meantime, here is the video from ABC News to watch to give you an idea.
I have been asked for my professional opinion on the recent attention drawn to the September 2012 systematic review and meta-analysis published in the prestigious Journal of the American Medical Association (JAMA) by Rizos EC et al . As you can imagine, the last couple of days have been very busy answering emails/calls from various stakeholders in the dietary supplement and omega-3 fish oil industries. The stakeholders range from friends and family to fellow scientists and colleagues, to high-level executives and principals of client companies. I have a few things to say about the manner (at times disingenuous) in which the meta-analysis has been misrepresented.
Multiple video segments from major media outlets have even quoted some of their experts as saying, “they would rather the public spend their money elsewhere as the proof is in with this study.” Perhaps the media would feel more at ease suggesting that the public consume another box of “whole-grain” yet low fiber, highly processed cereal, “natural fruit juice”, or better yet, “linoleate-rich vegetable oils full of omega-6 fatty acids” (hey they are polyunsaturated too, right)?
I don’t mind that the media shares their opinion, but at the very least, do what is possible to educate the very audience that they are obviously trying to persuade. I find it hard to believe the public would not be interested in some other material facts to allow consumers to make an informed decision, so here are my top 11 facts that the media ignored.
Creatine is one of the few dietary supplements that have a very solid scientific support for its efficacy in increasing strength, explosive performance and muscle mass. So the question in not whether it is effective, but rather how to supplement it to reap maximal effectiveness?
There are several theories on how to take creatine; some say your should load and then lower the dose, while others say you can get good results by a low dosage regimen without loading. Yet others say you should cycle the creatine and take breaks from it in between cycles. And then we have the issue of dosages and how to ingest it. In addition there is a lot of confusion about the myriad for creatine forms that claim to be superior over the golden standard creatine monohydrate. Are the new fancy creatine-super-duper formulations really worth their price? Let’s review it all here and see what the research is saying.
This show I cover whey protein. If you think you know whey… What makes
whey unique from ALL other proteins tested? What’s the major differences between isolates and concentrates you need to know? What about claims of “grass fed” whey being superior to others? How does whey impact your health?
That’s just tip of the iceberg of what I cover in this latest BrinkZone Radio show!
Below is a recent review of my book The Sports Supplement Bible as seen in Muscle Insider Magazine. Muscle Insider reminds me a bit of old school Muscle Media with some MuscleMag International influences thrown in, two publication I wrote for many times over the years. Check out their web page and see if you agree. They have a collection of good writers. You can see more reviews of my book HERE if interested.
As found on Muscular Development Magazine
© 2009 – 2012
A few years back a bunch of studies supported the concept that both the timing and type of carbohydrate athletes used could have positive effects – for both aerobic and anaerobic oriented athletes. Since then there has been a rush to find the “best” pre and post workout carb source. As is typical for the bodybuilding/fitness industry, a new “miracle” carb source burst onto the market almost monthly promising muscle growth second only to an Anadrol* enema, but I digress… The point being, there’s been a great deal of information, misinformation, and down right disinformation, regarding these “amazing miracle anabolic” carb sources. The pinnacle of which, is Waxy Maize Starch (WMS), but before we get to that, let’s back up a second to recap why the focus on these carb sources.
Printer friendly pdf (right-click and chose save as)
Nitric oxide (NO) boosting “pre-workout” supplements based on arginine are currently in the rage among many athletes, particularly bodybuilders and strength athletes. While it’s true that arginine is a nitric oxide (NO) precursor and NO is a potent vasodilator 1, 2, most studies in healthy adults have not unequivocally supported the marketing hype that arginine supplementation increases muscle blood flow and/or performance in healthy folks 3-5. In my previous article “The L-Arginine Paradox” I explained why.
In this article I will cover the less well known, albeit highly significant, NO generating process, the nitrate-nitrite-NO pathway. This “new” NO producing pathway holds a lot of promise and supplements that target it will probably will replace the current arginine based NO boosters in the near future….The nitrate-nitrite-NO pathway is especially interesting in that it not only has performance enhancing effects in non-diseased people, but also offers cardiovascular protection.