A-Z athletic performance Articles

The alpha amino acid, citrulline, was first extracted from watermelon, where it inherited its name. It is one of the key stepping-stones in the urea cycle in humans, which is the pathway by which ammonia is converted into uric acid and released in the urine. The body also naturally produces citrulline from arginine as a byproduct of nitric oxide synthase (NOS); however, some people still benefit from taking a citrulline supplement. 

Learn How Your Body Makes Citrulline

Several proteins in the body contain citrulline, including those used in the myelin coating on your nerves and some that wrap your DNA into tight packages in your cells. Interestingly, many people with Rheumatoid Arthritis will have high levels of anti-citrulline antibodies, which may reflect an immune attack upon their DNA.

The Relationship Between Citrulline and L-Arginine

Your body naturally converts L-citrulline to L-arginine, which can then be converted to Nitric Oxide (NO2). Arginine directly promotes the growth of all body tissues and can also help to boost immune function. NO2 acts to dilate blood vessels and increases circulation in the body. These actions can combine to significantly improve athletic performance and body-building outcomes. There is some preliminary evidence that supplementation with citrulline or arginine may help to benefit people suffering from sickle cell anemia. It may also help benefit high blood pressure as well, by redirecting blood to the extremities.

How Do Citrulline Supplements Benefit Your Health?

Athletic Enhancement

When combined with Malic Acid, citrulline malate results. Supplementation with this substance has been shown to improve athletic performance and reduce muscle fatigue with prolonged exercise. Whether this is due to the activity of the supplement or its breakdown products: arginine and NO2 has not yet been established.

How To Take Citrulline Supplements To Increase Your Well-Being

This supplement is often found in combination supplements for athletic performance in powder form. It can also be found alone in capsules as L-citrulline for more direct supplementation. The recommended dosage has not yet been established, although it is commonly recommended at between 1500 and 3000mg daily. Follow the manufacturer’s directions for the dosage of each product.

Cordyceps is a type of fungus that germinates in a living organism, most commonly in the caterpillar larvae. This entire caterpillar-fungi combination is hand-collected for medicinal use in areas such as Tibet, China, Nepal and India, where it has been used for centuries. Today, you can find cordyceps mushroom in supplement powder, capsules or whole to steep in tea. 

Discover The History of Cordyceps Mushroom

Cordyceps is a well-known remedy in Traditional Chinese Medicine (TCM), Tibetan Medicine and Herbal Folk Medicine. It has traditionally been shown to increase oxygen capacity, the amount of oxygen that can be carried by our red blood cells. This increases oxygen exchange in the lung; therefore, increasing energy, endurance and stamina.

Top Health Benefits of Cordyceps Mushroom Powder

Due to its affinity for the Lung, Cordyceps has been used to treat a wide range of respiratory ailments. It also has a strong affinity for the kidney and is, therefore, used in elderly populations to improve fatigue. Cordyceps are also known to boost immune health, which is especially effective for cold and flu prevention. 

Taking Cordyceps Mushroom Powder Supplements

The daily dosage of Cordyceps tends to be about 3-4 grams a day, but depending on the health concern, many TCM practitioners will go significantly higher. It is typically prepared as a tea, eaten whole by itself, or cooked in a variety of dishes. Cordyceps can be costly, and there are no reliable standards from which to compare different brands. The use of cultivated Cordyceps is the most cost-effective, but make sure it comes from a reliable source. 

When shopping for cordyceps supplements, look for brands that use pure, potent sources that are sustainably farmed from wild-harvest, organic sources. 

Final Cautions & Considerations To Consider

It is considered non-toxic and safe with no contraindications for use. Individuals already using anti-diabetic medications need to be careful to avoid a hypoglycemic state. The combination of medication and Cordyceps together may be too strong they may need to readjust the dosage of the drug. The same warning should be given to individuals already taking an antiretroviral medication.

Biologically, this essential amino acid serves as a fat shuttle that moves long-chain fatty acids into the “furnace” of the cell, the mitochondrion. This means that when you take a L Carnitine supplement, you will be able to burn fat quicker. Fat provides a valuable source of energy for muscles, including the hardest working muscle in the body, the heart.

Key Health Advantages of L-Carnitine

When it comes time for the body to burn off stored body fat, the L-Carnitine speeds up the process by optimizing the transfer of the stored fat to energy sites in the muscles.

Key Health Benefits

• Prevents fatty buildup in the vessels, liver and muscles
• Balances cholesterol levels
• Supports weight loss
• Increases sperm motility
• Improves muscle strength
• Enhance energy and growth
• Supports heart health & cholesterol levels
• Antioxidant for anti-aging 

Fat Burning Effect

While L-carnitine does work best when combined with exercise, it does also provide significant fat-burning effects for those who are modifying their diets. It is possible to ingest L-Carnitine from foods in the diet, especially meat. However, the drawback with meat is that while it does contain high levels of Carnitine, it also contains bad fats that promote heart disease and weight gain.

This is the reason why most practitioners who recommend L-carnitine recommend that their clients use a supplemental form instead of attempting to ingest enough merely from food. 

Acetyl-L-Carnitine Format

Acetyl-L-carnitine is a derivative of carnitine that is produced by the body. It is used for protein and carbohydrate metabolism, in addition to its role in fat transportation. Acetyl-L-carnitine is well-studied for its anti-aging effects. Daily supplementation slows the progression of Alzheimer’s disease by improving memory, attention, language and spatial abilities. Other health benefits of acetyl-L-carnitine are improved immune functioning, protection of the nerves and improved circulation.

L Carnitine Supplement Varieties

Supplemental - either in capsule, liquid, or powder form - L-Carnitine ensures that you are receiving optimum levels of this amino acid for the best fat-burning effect in the body. The typical dosage for L-carnitine is 500-200mg per day, usually taken on an empty stomach or just before exercise.

How to Take A L Carnitine and ALC Supplement

The biologically active form of carnitine is L-carnitine or acetyl-L-carnitine. It is commonly found as a powder or in capsules. It may be found in formulas for heart health. It is used with coenzyme Q10 for supporting the heart. Because of their greater muscle mass, men require more carnitine than women. Vegetarians also tend to lack carnitine because food sources are animal-based. Take amino acid supplements at least 1/2 hour before or after a meal to maximize their absorption. If you take an individual amino acid supplement for longer than one month, take it with an amino acid complex to prevent the deficiency of other amino acids.

Ornithine is a non-essential amino acid because it is a component of protein that can be manufactured by the body from another amino acid, arginine. Just because it is non-essential does not mean that the body cannot benefit from its supplementation. Ornithine plays an important role in the metabolism of protein and nitrogen-containing compounds. Thus it has an important role in muscle building and regaining muscle after periods of illness or inactivity.

Key Benefits of Ornithine

Ornithine is involved in the production of polyamines (growth hormone) and other compounds that promote the growth of all body tissues including muscle. Ornithine can be used for wounds and other conditions that require repair of tissue. By stimulating growth hormones, ornithine promotes the metabolism of body fat. Thus ornithine has become a popular supplement for individuals who wish to lose weight. Ornithine enhances the activity of the thymus; the gland that produces T cells for the immune system.

Ornithine can be used for many health conditions in addition to the ones mentioned above. They include:

• High Cholesterol
• Liver Detoxification
• Aging and Skin Damage 

Ornithine, arginine and carnitine are used by those who wish to increase their athletic performance.

Ornithine Supplement Varieties

The biologically active form of ornithine is L-ornithine. It is commonly found as a powder or in capsules. It is often combined with arginine and carnitine to increase the production of growth hormones and metabolizing fats. All amino acids are best taken on an empty stomach. If you take an individual amino acid supplement for longer than one month, take it with an amino acid complex to prevent the deficiency of other amino acids.

Cautions & Considerations

Pregnant or nursing women and children should not use ornithine. Do not use ornithine if you have schizophrenia.

Wondering how to optimize your exercise regime to get the most out of the time you spend at the gym? There is a healthy balance between food and pre-workout supplements that we think will give you just the ticket. And luckily for you, we have straight-up answers – we know you've got little time to waste before you hit up the gym.

Top Pre-Workout Supplements

Caffeine For Energy

Caffeine is a stimulant, which provides energy for short periods of time, lasting no longer than 1-2 hours. Ideally, the average workout lasts about 1-2 hours, which makes caffeine the most popular ingredient across all pre-workout supplements, boosting energy exactly when you need it most. The average pre-workout supplement contains between 100mg and 300mg of caffeine, just remember it is not recommended to exceed 500mg-600mg daily.

Beta-Alanine For Maximizing Results

Beta-Alanine is an amino acid whose main effects result in reducing lactic acid build-up, thus reducing muscle soreness. Another benefit of reducing lactic-acid buildup is that it allows you to push more weight for longer periods of time, essentially maximizing results in exchange for your time in the gym. It is recommended to consume 2-4g of Beta-Alanine before your workout for best results, and do not be alarmed if it makes your skin itchy!

L-Arginine For a Better Pump

L-Arginine is another amino acid; however, its principal action is improving blood flow to your muscles (or improving your pump, an expression commonly used in the world of weight lifting). Other than looking more 'ripped' (aka: swole), a benefit of more blood in the muscle is more effective strengthening, faster repair, and more growth. For best results, consume 1-3g before your workout, and you will see pumps like never before. We mean it.

Creatine For Faster, Stronger Muscles

Creatine is an acid which provides increased energy and strength to your workout by drawing water to your muscles. Besides giving you a fuller look as a result of this, it also allows your muscles to heal faster, and essentially, grow faster and get you stronger faster, too. There are many kinds of Creatine, Creatine Monohydrate being the most common; however, they all work in a similar fashion. It is recommended when supplementing with Creatine Monohydrate that you incorporate an initial loading phase of one week, at 20g per day, followed by 10g per day for the following three weeks.

Waxy Maize For Muscle Growth

Waxy Maize is a carb derived from corn, and is recommended for those trying to “get big”! It is found in only a select few pre-workout supplements. Your body needs energy to perform at its peak, and waxy maize provides you with an easily digestible, quickly utilized source of energy. For optimal results, consume 30g before your workout, and you'll be making big gains in no time.

Niacin (B3) For Improving Blood Flow

Yes, Niacin, the vitamin referred to as B3, is found in the majority of pre-workout supplements, and for good reason. Niacin helps dilate your blood vessels, improving blood flow; thus resulting in improved pump, flushing out lactic acid, and reducing pain. It is recommended to take between 100mg-200mg before your workout for optimal results.

Other Ways To Amp Up Your Workout

Diet and Lifestyle

Pre-workout supplementscan enhance performance, but they should not replace a healthy diet. Use them in moderation and read ingredient labels carefully. Choose products with simple, recognizable ingredients whenever possible. Avoid artificial flavours and colours. If you have sensitivities, avoid ingredients such as corn, dairy, whey, or soy. These ingredients may trigger inflammation in some people. Caffeine can boost energy, but it does not suit everyone. Avoid caffein-rich products if you are sensitive to its effects.

Support performance with nutrient-dense foods and proper hydration. Drink water before and during exercise to maintain hydration. Drink water before and during exercise to maintain hydration. A banana or a cup of oats before exercise can provide sustained energy. Prioritize sleep as part of your pre-workout routine. During sleep, your body repairs tissues and restores energy for the next day.

Have a healthy workout!

If you'd really like to make your workout well-rounded, consider looking for a Post-Workout Supplement to take to help keep your gains going. 

Often we think of increasing energy by fueling our bodies with macronutrients, such as sugar, protein, and fat. What if you could increase energy by supplying a nutrient that acts right within your cells, to directly fuel the mitochondria, which are the power generating components within every cell? This is possible with ribose!

What is Ribose?

Ribose, also known as D-ribose, is a unique type of sugar that is made by the body from glucose. This type of sugar is not normally found in food, so it is up to your body to make it or you can supplement with it. Why should you care about this simple sugar? Well, you need it for energy production! It is an essential component of the “energy molecules” that are found in EVERY cell in our bodies. These “energy molecules” are ATP and NADH and they play central roles in the energy production of cells. Essentially, this nutrient has the ability to increase the energy of your cells, which has many potential health applications.

It is interesting to note that the body recognizes ribose as unique and thus does not treat this nutrient the same way other sugars are treated in your body. Ribose is not burned as fuel; instead, the body uses it primarily to make the energy molecules ATP and NADH. These energy molecules fuel our hearts, muscles, brains, and every other cell in our body.

What is Ribose Used For?

Energy

Since ribose acts to increase cellular energy production, it is commonly used to improve athletic performance and the ability to exercise by boosting muscle energy. It helps to replenish ATP stores, especially in high-intensity workouts, which enhances energy and promotes better exercise performance. It is can also speed muscle tissue recovery after workouts and reduce post-exercise fatigue.

Research has shown that ribose supplementation is useful in conditions associated with impaired cellular energy metabolism, such as fibromyalgia and chronic fatigue syndrome. Since mitochondrial dysfunction is often one of the underlying causes of both fibromyalgia and chronic fatigue syndrome, supplementing with ribose can greatly reduce the symptoms of fatigue, muscle pain and poor sleep commonly associated with these syndromes. Some studies show that supplementing with this nutrient can decrease the fatigue associated with fibromyalgia by 45%.

Heart Health

Ribose can also improve the cellular energy metabolism of heart muscle cells. Some research is showing that it can be used in congestive heart failure to improve heart function and to improve the tolerance of heart tissue to ischemia (reduced blood flow). In particular, ribose may be useful to improve exercise tolerance in people with coronary heart disease.

How Does Ribose Work?

Ribose is the building block for ATP, and ATP is the primary energy source of all living cells. Thus it works by increasing cellular energy production, particularly in heart muscle and skeletal muscle.

ATP is literally the energy currency of the cell and it is the fuel for mitochondria. Mitochondria are like the furnace of all of your cells, they burn ATP. If your body can not produce enough ATP, your cells will not have the energy needed to carry out their vital functions. Mitochondrial dysfunction is often an underlying cause of fibromyalgia and chronic fatigue syndrome.

Our bodies actually have the capability of producing ribose itself. However, when the heart and muscle tissue become chronically stressed by overexertion, disease, and conditions that affect tissue energy metabolism, the cells can not make enough ribose. This results in chronic persistent pain, soreness, stiffness, and fatigue.

Taking Ribose Supplements

Ribose is available in powder form, which allows you to get the therapeutic dose of 5grams three times a day for conditions such as fibromyalgia or congestive heart failure. For improved exercise endurance, you can take between 1-5 grams before and/or after exercise.

What is Vanadium?

Vanadium is a naturally occurring trace mineral found in small amounts in soil, water, and certain foods. Although it is not officially classified as an essential nutrient for humans, it plays a biological role in enzyme activity and metabolic processes. This trace mineral is present in foods such as:

• Mushrooms
• Shellfish
• Black pepper
• Parsley
• Dill
• Whole grains
• Vegetable oils

In the body, vanadium exists in several forms, with vanadyl sulphate being the most commonly used in dietary supplements. Researchers have studied this trace mineral for its potential effects on blood sugar regulation and metabolic health. Because it is required only in trace amounts, supplementation should be approached carefully and under professional guidance. 

Key Health Benefits of Vanadium

Maintains Blood Sugar Balance

Vanadium plays a role in the metabolism of sugar for energy. It maintains stable blood sugar levels by regulating the workings of enzymes involved in the metabolism of sugar. Glycolysis is the process of releasing sugar from glycogen storage, and gluconeogenesis is the process of building glycogen stores from blood sugar.

By regulating these processes, cells have a steady supply of the fuel, glucose. The standard North American diet is high in sugar and refined products, as well as being deficient in blood sugar-stabilizing substances like fibre. The pancreas is the main organ responsible for regulating blood sugar, and it becomes worn out after many years of excessive use. These are important reasons why the prevalence of type II diabetes is increasing, and the need for supplementation with this trace mineral is growing.

Hypoglycemia

Hypoglycemic individuals suffer from the opposite problem as diabetics; their blood sugar is too low. Vanadium supplementation also helps these individuals regulate their blood sugar. This trace mineral is needed for the formation of bones and teeth. It is also important for growth and reproduction; a deficiency of vanadium has been linked to infertility and infant mortality. Some studies show that this trace mineral reduces cholesterol levels, thus protecting an individual from developing cardiovascular disease.

Improves Insulin Sensitivity

Vanadium has been studied for its ability to enhance insulin sensitivity. By influencing cellular signaling pathways involved in glucose metabolism, it may help cells respond more effectively to insulin. This has led to interest in this trace mineral as a supportive nutrient in those with insulin resistance. 

Supports Lipid Metabolism

Some research suggests vanadium may influence lipid metabolism, potentially helping regulate cholesterol and triglyceride levels. While findings are still preliminary, this area continues to attract scientific attention in the context of overall metabolic health. 

Antioxidant Activity

Vanadium may also exhibit antioxidant properties under certain conditions. Antioxidants help protect cells from oxidative stress, which plays a role in aging and chronic disease development. However, its antioxidant effects appear to depend heavily on dosage and biological context.

Vanadium Supplement Varieties

The supplementation forms of this nutrient are vanadium pentoxide and vanadyl sulphate. These are both inorganic forms of the mineral, which means that they are slightly more difficult for the body to use than organic minerals. Unfortunately, chelated vanadium supplements are not generally available.

Active individuals and athletes need more of this mineral because they consume more carbohydrates than the general population. Those with blood sugar imbalances should seek professional advice before supplementing with vanadium. Vanadium and chromium compete for absorption and should be taken at different times. Tobacco use decreases the uptake of vanadium.