Not as uncommon a question as the more informed here might think! But, you too may have been asked that Q, and here’s a short vid to refer them to if/when they ask.
Levels of creatine, organic contaminants and heavy metals in creatine dietary supplements
Food Chemistry. Volume 126, Issue 3, 1 June 2011, Pages 1232–1238
High performance liquid chromatography (HPLC) has been optimised for the analysis of the creatine content and possible organic contaminants in 33 samples of creatine supplements from the market. Creatinine resulted to be the major organic contaminant (44% of the samples over 100 mg/kg). About 15% of the samples had dihydro-1,3,5-triazine concentrations exceeding the detection limit of 4.5 mg/kg (maximum 8.0 mg/kg) and a dicyandiamide concentration over 50 mg/kg, while none of the samples were contaminated with thiourea. The heavy metals (arsenic, cadmium, mercury and lead) content was also assessed by means of inductively coupled plasma mass spectrometry (ICP-MS). Only mercury was present in detectable amounts (at levels lower than 1 mg/kg).
• A survey on quality of creatine supplements commercialised in Italy has been carried out.
• Creatinine resulted to be the major organic contaminant (44% of the samples over 100 mg/kg).
• 50% of the products exceeded the maximum level recommended by EFSA for organic contaminants.
• Among heavy metals, only mercury was present in detectable amounts (<1 mg/kg)
Full Paper, which is not free, is HERE
They answer, in many cases, is yes. I explore that issue in this vid. For those who want to get into the details of the topic, and excellent review paper is linked below.
How dieting makes the lean fatter: from a perspective
of body composition autoregulation through
adipostats and proteinstats awaiting discovery
A. G. Dulloo, J. Jacquet, J.-P. Montani and Y. Schutz
Department of Medicine, Division of
Physiology, University of Fribourg, Switzerland
Whether dieting makes people fatter has been a subject of considerable controversy
over the past 30 years. More recent analysis of several prospective studies suggest,
however, that it is dieting to lose weight in people who are in the healthy normal
range of body weight, rather than in those who are overweight or obese, that most
strongly and consistently predict future weight gain. This paper analyses the ongoing
arguments in the debate about whether repeated dieting to lose weight in normal-
weight people represents unsuccessful attempts to counter genetic and familial
predispositions to obesity, a psychosocial reaction to the fear of fatness or that
dieting per seconfers risks for fatness and hence a contributing factor to the obesity
Intermittent Fasting (IF), science or pseudo-science? In this vid I cover the essential issues of IF people need to know.
Review Paper Of Interest Mentioned In the Vid:
Meal frequency and timing in health and disease
Although major research efforts have focused on how specific components of foodstuffs affect health, relatively little is known about a more fundamental aspect of diet, the frequency and circadian timing of meals, and potential benefits of intermittent periods with no or very low energy intakes. The most common eating pattern in modern societies, three meals plus snacks every day, is abnormal from an evolutionary perspective. Emerging findings from studies of animal models and human subjects suggest that intermittent energy restriction periods of as little as 16 h can improve health indicators and counteract disease processes. The mechanisms involve a metabolic shift to fat metabolism and ketone production, and stimulation of adaptive cellular stress responses that prevent and repair molecular damage. As data on the optimal frequency and timing of meals crystalizes, it will be critical to develop strategies to incorporate those eating patterns into health care policy and practice, and the lifestyles of the population.
Full Paper HERE
After my review of the popular coffee concoction making the rounds with generally unsupported claims, I was asked what would I recommend for a “bio active” coffee that really delivered as promised. The result is Bomb Proof Coffee. Part I covers what’s in Bomb Proof Coffee and why those ingredients used, and Part II covers how to make it, doses, sources, etc. If you try it, make sure to report back with your experience! If you want to know the science behind Bomb Proof Coffee, the full write up is HERE.
Part I, what’s in BombProof Coffee and why:
Part II, how to make BombProof Coffee, doses, and sources:
Viagra and muscle? Does Viagra, or Cialis help build muscle? Athletes from body builders to football players to mountain climbers use these PDE inhibitor drugs. Why? In this vid I cover the facts behind their use.
Sildenafil Increases Muscle Protein Synthesis and Reduces Muscle Fatigue
Clinical and Translational Science
Volume 6, Issue 6, pages 463–468, December 2013
Reductions in skeletal muscle function occur during the course of healthy aging as well as with bed rest or diverse diseases such as cancer, muscular dystrophy, and heart failure. However, there are no accepted pharmacologic therapies to improve impaired skeletal muscle function. Nitric oxide may influence skeletal muscle function through effects on excitation-contraction coupling, myofibrillar function, perfusion, and metabolism. Here we show that augmentation of nitric oxide-cyclic guanosine monophosphate signaling by short-term daily administration of the phosphodiesterase 5 inhibitor sildenafil increases protein synthesis, alters protein expression and nitrosylation, and reduces fatigue in human skeletal muscle. These findings suggest that phosphodiesterase 5 inhibitors represent viable pharmacologic interventions to improve muscle function.
In this vid I propose a controversial approach to ending performance enhancing drug (PED) testing once and for all.
I see this as a continuum going from Anabolic <—> Catabolic with people tending to fall on either side of point 0, tending toward one or the other. Me, I’d say I’m a 2 on the right side of point 0.
Metabolism 5- 4 – 3 – 2 – 0 – 1 -2 – 3 – 4 – 5 Catabolic Metabolism
Hallmarks of the Anabolic Metabolism:
• Put on muscle easily
• Has difficulty getting lean
• Will respond well to lower carb intakes (approx 30%)
• Responds well to higher training volumes
Hallmarks of the Catabolic Metabolism:
• Has difficulty adding LBM
• Gets lean easily (but has difficulty retaining LBM)
• Responds well to higher carb intakes (approx 50%)
• Responds best to lower training volumes
Where do drugs factor in?
The above is based on non drug using people. Drugs are the great genetic equalizer: those who add muscle easily but can’t get lean are able to do so, and those who have great difficulty adding LBM, but have no problems staying/getting lean, can do so while retaining LBM. Obviously, genetic traits still play a role (or everyone would look identical and respond identical, etc) but drugs allow for genetic limitations in the above, faster recoup, ability to tolerate higher training volumes, etc.
The BrinkZone Avenger sets a new standard in push sled function and design.
Anyone who’s followed my articles and numerous vids has probably figured out by now that I love push sleds. After working with people and groups ranging from SWAT teams, fitness models, strong man competitors, body builders, IFBB pro Figure competitors, to Joe/Jane every day fitness enthusiast, it should be readily apparent I think push sleds are the bombe.
I’m far from alone on that assessment, as many of the best known and highly respected Strength & Conditioning coaches, such as Joe DeFranco, Jim Wendler, and Mike Boyle, to name a few, consider sled training an invaluable tool regardless of the athlete or the goal. The longer I use sleds with an ever wider variety of people with varying goals, the more convinced I became that the push sled is the single most effective strength and conditioning tool known to mankind. Push sleds have become very popular as of late, and for damn good reason; they work like no other tool in existence in my estimation. I like sleds so much as an overall strength & conditioning tool I developed an entire program around the sled and dedicated FaceBook page to them, but more on that later. If you’re a regular user of push sleds, you don’t require any convincing from me on how effective a training tool they are.
‘Till now, there’s only been two major options in sleds: a full sized heavy duty push sled for maximal training benefits, or smaller lighter sleds that are easy to transport, but fall well short of the training benefits of the full sized push sleds. The only major drawback of the full sized heavy duty push sled is the fact they’re difficult to transport and store. Unless you have an SUV or pick up truck, they are difficult to virtually impossible to easily transport from your house to the gym, or to the park, or other locations you want to do your sled work, until now…
Enter the BrinkZone Avenger by Slayer Barbell.
Even if you have the ability to transport your big ol’ push sled, they still take up a lot of space in your home or facility. In my discussions with people as to why they didn’t own a “real” push sled, even though aware of their many benefits, being unable to transport them and or store them was the major reason preventing them from owning one. Thus, the concept for the BrinkZone Avenger Sled was born, which offers all the benefits of a heavy duty commercial grade push the ease of transportation and storage of smaller lighter products. Watch how easily and quickly I can assemble the Avenger sled without any tools:
In this vid, I discuss the popular “Testosterone booster” supplement D-Aspartic Acid (DAA) and update my opinions of this general category of supplements.
Study mentioned in the vid:
D-Aspartic acid supplementation combined with 28 days of heavy resistance training has no effect on body composition, muscle strength, and serum hormones associated with the hypothalamo-pituitary-gonadal axis in resistance-trained men
Department of Health, Exercise and Biochemical Nutrition Lab, Human Performance, and Recreation, Baylor University, Waco, TX, USA
It was hypothesized that d-aspartic acid (D-ASP) supplementation would not increase endogenous testosterone levels or improve muscular performance associated with resistance training. Therefore, body composition, muscle strength, and serum hormone levels associated with the hypothalamo-pituitary-gonadal axis were studied after 28 days of resistance training and D-ASP supplementation. Resistance-trained men resistance trained 4 times/wk for 28 days while orally ingesting either 3 g of placebo or 3 g of D-ASP.
Data were analyzed with 2 × 2 analysis of variance (P < .05). Before and after resistance training and supplementation, body composition and muscle strength, serum gonadal hormones, and serum D-ASP and d-aspartate oxidase (DDO) were determined. Body composition and muscle strength were significantly increased in both groups in response to resistance training (P < .05) but not different from one another (P > .05). Total and free testosterone, luteinizing hormone, gonadotropin-releasing hormone, and estradiol were unchanged with resistance training and D-ASP supplementation (P > .05).
For serum D-ASP and DDO, D-ASP resulted in a slight increase compared with baseline levels (P > .05). For the D-ASP group, the levels of serum DDO were significantly increased compared with placebo (P < .05). [B]The gonadal hormones were unaffected by 28 days of D-ASP supplementation and not associated with the observed increases in muscle strength and mass.
Therefore, at the dose provided, D-ASP supplementation is ineffective in up-regulating the activity of the hypothalamo-pituitary-gonadal axis and has no anabolic or ergogenic effects in skeletal muscle.