By Peter Hyc

Elite athletes take vitamin supplements often in doses 100 times greater than the USRDA to improve performance, says a recent article in the International Journal of Vitamin Nutrition and Research.

The theoretical basis underlying the uses of each vitamin depends upon its specific metabolic function. Vitamin A helps night vision. Thiamine, riboflavin, niacin and pantothenic acid are all involved in muscle cell energy metabolism. Pyridoxine is involved in the synthesis of hemoglobin and other oxygen-transfer proteins. Folic acid and Vitamin B12 are integrally involved in red blood cell development. Vitamins C and E are antioxidants, possibly preventing the destruction of cell membranes during intense exercise. Vitamin D may be involved in muscle cell energetics through its influence on calcium.

These are just examples of possible ergogenic applications to sport. Research has shown that a vitamin deficiency impairs physical performance and if the deficiency is corrected by taking vitamins or bodybuilding supplements, performance usually improves. The possible ergogenic effects can and possibly will make that minute difference in making or breaking records without the dangerous side effects of performance-enhancing drugs.

By: Mauro Di Pasquale

Amino acids contribute to musculoskeletal health and repair in many ways. For example, proline and glycine are essential for collagen production. Proline is the precursor to hydroxyproline, an essential ingredient in collagen production and thus in joint and tendon health and repair.

Methionine

Methionine is a sulfur bearing amino acid and is necessary for cartilage formation. It has been shown to stabilize joint cartilage and protect joint tissue from damage, and also has shown to be useful in the treatment of rheumatoid arthritis.

What Is Rheumatoid Arthritis?

Rheumatoid arthritis (RA) is a chronic, inflammatory autoimmune disorder that causes the immune system to attack the joints. It is a disabling and painful inflammatory condition, which can lead to substantial loss of mobility due to pain and joint destruction. The disease is also systemic in that it often also affects many extra-articular tissues throughout the body including the skin, blood vessels, heart, lungs, and muscles.

The name is derived from the Greek rheumatos meaning "flowing", the suffix -oid meaning "in the shape of", arthr meaning "joint" and the suffix -itis, a "condition involving inflammation".

By: NHnutrition.com

Article Summary:
Learn what Vitamin D is and why it is important.
Daily needs vary dependent on age.
View a list of foods which are excellent Vitamin D sources.

The Skinny On Vitamin D

Vitamin D is a fat-soluble vitamin that has recently garnered much media attention. The difficulty with Vitamin D is that it is naturally present in very few foods.

It is made in our bodies when our skin is exposed to ultraviolet rays from the sun. This Vitamin D is initially biologically inactive. It then gets hydroxylated by the liver to form 25-hydroxyvitamin D [25(OH)D], also known as calcidiol. 25(OH)D gets hydroxylated in the kidney to form the physiologically active 1,25-dihydroxyvitamin D [1,25(OH)2D], also known as calcitriol.

Vitamin D has a multitude of functions in the human body. It promotes calcium absorption in the gut, helps with bone growth and remodeling and reduces inflammation.

Current research shows that Vitamin D is involved in the regulation of over 200 genes responsible for cellular growth, differentiation, cell death and blood vessel generation. The cell death (apoptosis) genes are especially important when it comes to considering the anti-cancer effects of Vitamin D.

The best marker to check for Vitamin D status is 25(OH)D, which has a half-life of 15 days. This is done via a blood test by your doctor. The optimal level according to the National Institutes of Health Office of Dietary Supplements is greater than or equal to 30ng/ml.

by Alfredo Franco-Obregon

Creatine is, by no means, new to this world. Creatine is, and always has been, a natural constituent of skeletal muscle. Humankind simply needed to be made aware of its existence. Amazingly, creatine was first identified nearly two centuries ago! In the early 1800s, the French scientist and philosopher, Michel-Eugene Chevreul, isolated a novel agent from skeletal muscle that he later named creatine for kreas, the Greek word for flesh (1). A few years later (1847), a German scientist named Justus von Liebig observed that maintaining foxes in captivity decreased their muscular creatine content (2). Postulating that physical activity increases creatine uptake by skeletal muscle, Liebig advanced the hypothesis that muscles utilize certain nitrogen containing molecules for energy. These nitrogenous molecules, otherwise known as amino acids, include creatine. Intriguingly, as an extension of his findings, Liebig later lent his name to a commercial extract of meat, which he asserted would help the body perform extra "work". In fact, "Liebig's Fleisch Extrakt" could quite reasonably be considered the original creatine supplement (complete with marketing plan). Near the turn of the last century the first studies examining the effects of creatine feeding were conducted where it was noticed that not all the creatine fed to animals could be recovered in the urine. Soon afterwards, Otto Folin and W. Dennis (1912-1914) of Harvard University (Boston) unequivocally corroborated by that the bodys musculature retains the greater part of any ingested creatine. Therefore, nearly one century ago scientists had already come full circle, from discovering that skeletal muscle is the richest natural source of creatine to the largest sink for dietary creatine in the body. Nevertheless, up to quite recently, the manner in which to best promote creatine absorption by skeletal muscle remained largely elusive. In this respect, a huge leap forward was made with the finding that insulin assists in the absorption of creatine into skeletal muscle. And, although this effect was previously hinted at in animal studies, the studies that first clearly showed this effect in humans were conducted only a few years ago (3,4). These human studies used glucose to stimulate the production of insulin, the same agent used by the body for this same purpose.

by Patrick Arnold

Pat is responsible for launching several major product and innovation in the prohormone industry through LPJ Research and Ergopharm, including the first to release androstenedione, 1-AD, 6-OXO, 4-androstenediol, and 19-norandrostenediol. In addition, he is responsible for bringing innovative delivery systems to the prohormone market including HPB cyclodextrin, bioadhesive technology for sustained release, and sustained release sprays.

For athletes familiar with prohormones and steroids, the female hormone estrogen is undoubtedly a familiar enemy. While most of us understand that estrogen is not necessarily always a harmful and worthless substance to men (in the right amounts it is necessary and beneficial), we still are aware that it must be kept under control or some pretty undesirable conditions may arise in the body.

The Evils of Estrogen

In males, higher than normal estrogen levels (or estrogen levels that are out of balance with androgen levels) can lead to several physiological disturbances. The most well known estrogen induced malady is, of course, gynecomastia (aka gyno or bitch tits). Gyno, simply put, is the growth of breast tissue in men. Usually gyno is a benign growth that is little more than a cosmetic nuisance, however it occasionally (rarely) can become malignant and lead to male breast cancer. Either way, it is something than definitely is anathema to any guy that takes pride in his physical appearance and musculature. Rock hard pecs topped off with puffy cone shaped girlie lumps are simply not for showing off - at least not in my neighborhood.

Increase Lean Muscle Mass By Boosting Your Testosterone Levels

By Hugo Rivera

(Not Recommended for Teenagers - Except For ZMA)
These are the type of supplements that you can take if you plan to compete, if you have the budget to try them, and only if you are older than 25 when the hormonal production begins to decline. Teenagers, in my opinion, should stay away from any supplement that has an effect on hormonal levels as there is no need to upset a teens delicate hormonal balance.

Besides, teenagers produce approximately the equivalent of a 300 mg shot of testosterone per week anyway so there is no need to attempt to increase the production of testosterone in a system that is already producing at peak levels.

The efficacy of some of these supplements is still under debate by some of the experts in the field, but in my opinion as a competitive athlete I have seen an edge by using them. Also, I would like to mention that by increasing your hormonal levels you may experience some acne and slightly increased aggression. Finally, if you have a propensity for male pattern baldness and/or an increased prostate you should monitor these things if you still decide to use some of these products.

Bodybuilding Supplementation Basics
What Nutritional Supplements Should I Use?

By Hugo Rivera, About.com

When it comes to gaining lean muscle mass, most people think that bodybuilding supplements are the most important part of the equation. However, this could not be any further from the truth.

Supplements are just additions to an already good nutrition and training program. Nutrition and training are the most important components of a bodybuilding program, with rest and recovery next to them. Once all of those aspects of your program are maximized, then you can start thinking of adding supplements to your program.

Please understand that supplements do not make up for improper training, or lack thereof, or a low quality diet. Supplements only work when your diet and your training program are optimal.

Why Use Supplements?
Nutritional supplements are good because they prevent us from getting any nutritional deficiencies. The increased activity levels from your new exercise program will make your body have greater demands for vitamins and minerals, which will increase the probability of you suffering a deficiency without supplementation. Even a slight nutrient deficiency can sabotage muscle growth. Can't we get all the nutrients we need from food alone? We cannot rely solely on food nowadays to provide us with all the vitamins and minerals that our body needs because the processing of foods before they get to the supermarket, cooking, air, and even light have already robbed your foods of most of the vitamins that they have to offer. If you are deficient in one or more nutrients your body may not be able to build muscle and burn fat properly.

by: Rick Collins

The attack has begun! What started as investigative interest into the safety of ephedra after widespread negative publicity has mushroomed into an all-out attack on all supplements, including prohormones. Those urging prohibition of prohormone products have most recently pointed to general safety concerns, adolescent usage, and real anabolic steroids sold via legal loopholes. Rather than specifically addressing these issues, however, the remedies being proposed are so overly broad as to devastate the rights of adult Americans to optimize their health through popular dietary supplements.

One such remedy pending as of this writing is a bill (S. 722) introduced by Illinois Senator Dick Durbin. Senator Durbin, an opponent of nutritional supplements, would place intolerable burdens upon the entire dietary supplement industry, treating supplements much more like prescription drugs. With respect to prohormones, his bill would go even further.

Anabolic steroids are Schedule III controlled substances, and people can be arrested and federally prosecuted just for possessing them without a prescription. Senator Durbins bill would amend the Controlled Substances Act, redefining an illegal anabolic steroid by adding the bolded language:

The term anabolic steroid means any drug or hormonal substance, chemically and pharmacologically related to testosterone (other than estrogens, progestins, and corticosteroids) that promotes muscle growth or is advertised or used to promote muscle growth.

by David Kennedy

If you have spent anytime online, chances are you have stumbled on Web sites with screaming headlines and well written text attempting to scare Internet surfers about artificial sweeteners, especially Aspartame (NutraSweet), which is alleged by these doomsayers to cause all sorts of maladies, including methanol toxicity, vision problems, headaches, fatigue, brain cancer, lupus, and even multiple sclerosis. In fact, with the last year, millions of people have reported receiving ominous, official looking email messages about aspartame's alleged hazards.

In response, hundreds of readers have emailed, and written to many organizations, wondering if there is any validity to these doom and gloom messages, which are spreading like wildfire over cyberspace. So, to get to the bottom of this issue, we went straight to the top and asked the real experts - scientists who have actually investigated the effects of aspartame in 'clinical studies'. And what we discovered was that the overwhelming majority of these experts not only say these rumors are groundless, but that aspartame may actually be healthier than nature's natural sweetener: sugar - which, unlike aspartame, has been scientifically linked to numerous health problems, including osteoporosis, cancer, high blood pressure, diabetes, heart disease and obesity - not to mention the time honored association between sugary foods and tooth decay.

According to officials at the Food and Drug Administration, the safety of aspartame is, in their words, "clear cut". The FDA calls aspartame one of the most thoroughly tested and studied food additives it has ever approved, adding that more than 100 toxicological and clinical studies it has reviewed confirm that aspartame is safe for the general population.