Testosterone is the male sex hormone. It affects bone mass, fat distribution, muscle, strength, and mood. Signs of low testosterone include decreased libido, erectile dysfunction, fatigue, increased fat mass, decreased muscle, and lower bone density¹ ² ⁹.
Anabolic steroids are synthetic or human-made versions of testosterone. Due to their adverse side effects, the market for “natural” ways to increase testosterone has exploded. This article focuses on products made from over the counter ingredients such as vitamins, minerals, amino acids, and other supplements. …
Supplement products, such as pre-workouts, sleep aids, or immunity boosters, are simply a collection of ingredients such as creatine, vitamins, amino acids, and minerals. These ingredients make a product what it is. What’s the difference between two products made up of the same ingredients when one costs double the other? Marketing! Celebrities, social media influencers, and other tactics can increase demand and pricing for a supplement product without making it more efficient.
The truth is that many supplement products share their ingredient profiles with other products. Sometimes, a company doesn’t manufacture its own supplements. …
The ketogenic diet is a relatively new weight-loss strategy though its roots date back to the 1920s. Though it initially was created as a potential treatment for epilepsy, it has recently joined the ranks of popular diets, showing some promising results. In this series, we’ll discuss the keto diet, what the research says about its effectiveness, and who this strategy might work for.
What is the Keto Diet?
At its core, the keto diet is basically an extremely low-carbohydrate diet. People using this strategy limit their intake of carbs to 5–10% of their overall consumption. On a 2,000 calorie diet, this equates to a carb…
Beta-Alanine and Running
A limiting factor in prolonged exercise is muscular fatigue caused by an accumulation of hydrogen ions causing a pH drop. Beta-alanine can delay fatigue by increasing carnosine levels. This enhances the muscles’ ability to buffer this drop in pH.
Theoretically, beta-alanine should improve performance in several activities, especially high intensity or longer duration ones. Let’s take a look at what the research says!
What does the research say about beta-alanine’s ability to enhance long-distance running performance?
In one study, researchers looked at the effects of beta-alanine on runners’ time in a 10km (~6.2 miles) run. This study included 16 participants who were split into two groups: a supplement and placebo group. …
During exercise, increased pH can cause fatigue and hamper performance. Resistance training relies on the anaerobic energy system. This system causes increased pH levels after extended training. Beta-alanine increases muscle carnosine content and improves performance in certain activities¹. Can it improve strength? Let’s take a look at what the research says.
What does the research say about beta-alanine’s ability to increase strength?
In a 2008 study, researchers looked at the effects of beta-alanine on strength in eight males. In this study, strength was measured using the 1-repetition max squat. Participants had their baseline measurements taken before and after 4 weeks of supplementation. In this study, subjects took 4.8 grams of beta-alanine…
The Supplement Database launched in early 2019 to provide objective, research-driven supplement reviews for both ingredients and products. Currently, there’s a problem finding unbiased supplement reviews. Google is riddled with affiliate marketing “review” sites. Instagram influencers are essentially advertisers. Short of trying every single supplement yourself, it’s become very difficult to find good information.
Affiliate Marketing
The internet has become polluted with affiliate marketers. Affiliate marketing is the process of selling a product for a company in exchange for a commission. For example, Amazon offers 1%-4% of a sale to website owners for referring customers. If a site puts up a review…
Beta-alanine is a very popular non-essential amino acid found in many pre-workout supplements. It’s associated with decreased fatigue and potentially, increased performance in several activities. Let’s take a look at some research on this supplement’s safety.
Is beta-alanine safe?
Paraesthesia is the most widely known side effect of beta-alanine. Paraesthesia is a burning, prickling, or itching sensation in the face, neck, hands, and other parts of the body. It’s sometimes referred to as a feeling of pins and needles. The feeling typically lasts 60–90 minutes following consumption and can be reduced with the use of sustained-release formulas or smaller doses. …
Beta-alanine is an amino acid produced in the liver. Beta-alanine has seen a surge in popularity over the last few years. Of all the products contained in the Supplement Database, 36% of them contain beta-alanine, making it the second most popular ingredient behind caffeine.
What is beta-alanine?
Beta-alanine is a non-essential, non-proteogenic amino acid; the body can make it on its own and it’s not used to build new proteins. While the body can make this amino acid in the liver, animal products are a great source. …
In our series on soy protein, we covered topics including its effects on testosterone, health benefits, and body composition. Here we’ll go over our findings and make a final recommendation on whether or not soy protein is worth taking.
Testosterone
In the mainstream gym blogosphere, soy protein is synonymous with decreased testosterone. We looked at some research to find out whether or not that’s true. The vast majority of the research indicates soy does not negatively affect testosterone. In one meta-analysis of over 30 studies, researchers concluded that soy protein does not alter testosterone levels¹.
Verdict: The overwhelming amount of evidence…
Casein protein has long been known as the “slow” or “nighttime” protein because of its relatively slower travel time compared to other options. While whey protein is digested very quickly and typically used after a workout, casein takes longer to digest. This makes it, at least hypothetically, a great option as a nighttime/pre-sleep snack.
Benefits of Protein at Night
There are many benefits of consuming a high protein snack before sleep. Research suggests that low calorie, protein rich options can be beneficial to metabolism, health, and body composition when consumed within 30 minutes sleep. …
