Mr Supplement: Articles for Workouts, Nutrition, Supplements & Psychology

Ronnie Coleman Pro-Antium Review

2012-05-22 15:54:04

Ronnie Coleman is a name synonymous with success. A winner of a record number of My Olympia titles, there have been no bodybuilders ever who have been able to match the strength, natural genetics and success (8 time Mr. Olympia) of Ronnie Coleman. Recently, Ronnie Coleman released a set of 3 supplements including a pre-workout, a GH boosting supplement and a testosterone boosting supplement to great acclaim. Ronnie Coleman’s ‘Signature Series’ will be hoping to capitalise their success by expanding their series to a 4^th product; a protein powder known as Pro-Antium. Lets take a look at how Pro-Antium stacks up against its competition.

Ronnie Coleman Pro-Antium Review

What Is It?

Pro-Antium is Ronnie Coleman’s answer to a bodybuilder’s or a fitness athlete’s protein needs. Protein is by far the most crucial nutrient for muscle building and is by far one of the most used nutritional and sporting supplements. As such, a good protein powder is key between moderate gains and premium success. More than just a regular protein supplement however, Pro-Antium is also fortified with other ergogenic ingredients aimed at helping to boost workout and recovery potential.

Quick Highlights

29g of protein per serve
5g of creatine per serve
2.5g of betaine per serve
Blend of proteins with different absorption rates for sustained release and supply
Easy to mix and extremely great tasting, but lack of flavours
More carbohydrates needed if being used by endurance athlete but perfect for bodybuilders

First Impressions

At first glance, Ronnie Coleman’s Pro-Antium seems to be following the recent trend of protein powders becoming more functional supplements. As most people tend to start off with one or two supplements and with protein being perhaps the most recommended core supplement, it makes sense for protein powders to offer more than just protein. One of Pro-Antium’s main selling point is that it contains 29g of protein per serve, slightly more than your average blended protein. This larger figure is important because at 20g of protein and under, one may not be getting enough essential amino acids (EAAs) to maximise muscle adaptations with current recommendations ranging between 6-20g of EAAs. Pro-Antium boasts 13.5g of EAAs, more than enough to kickstart muscle protein synthesis and other positive muscular adaptations.

The use of a mix of protein fractions with different absorption rates is also a highlight as it aims to help promote a sustained release of protein over a longer period of time. The inclusion of some carbohydrates in the Pro-Antium is also beneficial, mainly to help improve creatine absorption and also to synergistically work with protein for improved protein absorption.

Difference From the Competition

The addition of creatine, whilst not a new concept, is at higher levels than for most blended proteins. With 5g of creatine per serving, it is ideal in elevating blood levels of creatine to promote training and growth adaptations including improvements in strength and muscle fibre size. To get the most out of the creatine in Pro-Antium, it might be best to consume at least 3-4 servings per day for the first 5-10 days, which has beenshown to result in a 20% increase in muscle concentrations of creatine.

Of Particular Interest

The use of betaine, a natural compound derived from beets is perhaps a highlight of Ronnie Coleman’s Pro-Antium. With increasing interest from the sports science community, betaine has been shown in a range of studies to promote improved muscular power performance as well as endurance capacity. In simpler terms, the use of 2.5g of betaine (the amount in one serve of Pro-Antium) for about 3 weeks can help you work out longer, more explosively and with less fatigue. While research is still in its early stages for betaine, there are some promising results with its use as an ergogenic ingredient.

Flavour & Mixability

At the moment, there is only one flavour available in the Pro-Antium range; cookies and cream. The use of real cookie pieces makes Pro-Antium taste similar to a crunchy milkshake. Pro-Antium is on the thicker side, so if you’re not used to a thicker protein shake, you may want to make the shake up with extra liquid and use water instead of milk. In terms of mixability, Pro-Antium mixes extremely well and the powder is easily dissolved in the recommended amount of liquid of 5-10 ounces or 150-260mL. While there is some frothiness, there is no residue or grainy texture.

Weaker Points

When comparing protein supplements, one popular method would be to compare protein per 100g as this provides a uniform measure. However, when it comes to more functional blended proteins such as the Pro-Antium, this number can be deceptive. Whilst Pro-Antium only has 65% protein, a figure which may deter the quick glancing consumer, the addition of both Creatine and Betaine is more than enough to offset this figure. And when you’re considering serving sizes, Pro-Antium still contains plenty if not more protein per serve than most similar products in its range.

The only real issue with Pro-Antium is that, as a stand alone supplement, it is a supplement that leans more towards bodybuilding and strength based sports and activities rather than endurance based ones or sports with a greater cardio component. Although both betaine and creatine can be beneficial for endurance based activities, the relative lack of carbohydrates means it may not be enough to substantially replenish glycogen levels in the muscle, an important factor for endurance based activities. The other major weak point with Pro-Antium is its current lack of flavours. However with a great tasting existing flavour, one can be assured that Ronnie Coleman has invested considerably into taste development with possibly more flavours to be released.

Who It's For

Ronnie Coleman’s Pro-Antium is an excellent starter protein for those who are just beginning to get serious about working out and wanting to build muscle fast. More suited to a strength trainer, Pro-Antium can also be used by more seasoned trainers wanting to increase their workout capacity and reduce fatigue during workouts whilst not having to buy an extra 3-4 supplements. I've enjoyed Pro-Antium which on first tub consumed seems to be another quality Ronnie Coleman formulation.

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6. Armstrong LE, Casa DJ, Roti MW, Lee EC, Craig SA, Sutherland JW, Fiala KA, Maresh CM. ‘Influence of betaine consumption on strenuous running and sprinting in a hot environment.’ J Strength Cond Res. 2008 May;22(3):851-60.
7. Hoffman JR, Ratamess NA, Kang J, Rashti SL, Faigenbaum AD. ‘Effect of betaine supplementation on power performance and fatigue.’ J Int Soc Sports Nutr. 2009 Feb 27;6:7.

DMAA (1,3 dimethylamylamine)

2012-05-22 13:30:57

What is DMAA?

DMAA (short for 1,3 dimethylamylamine) is an organic compound with many names. It is also known as 1,3 dimethylpentlamine, 1,3 dimeth, methylhaxaneamine, Geranamine, and geranium oil/extract. DMAA is an effective stimulant and popular ingredient in supplements that can help you make lean gains and even burn some fat.

Where Does DMAA Come From?

DMAA can be chemically synthesised. It has been said that DMAA also exists naturally in the oil of the geranium plant (Pelargonium graveolens). Traditionally, this plant has been valuable in the perfume industry for its pleasant range of smells. However, many reports suggest that DMAA does not actually exist in geranium oil and the DMAA present in supplements are most likely from synthetic sources (Pieter, 2012).

DMAA Benefits

DMAA is an effective central nervous system stimulant, and consequently shows potential for use as both a pre workout supplement and a thermogenic.

DMAA Benefits for Bodybuilding

DMAA increases blood pressure at a dose dependant rate without increasing heart rate (Bloomer et al, 2011). This implies that DMAA is actually a vasoconstrictor. Although this does not sound ideal for exercise performance and competitions, it may actually be effective during training sessions. Blood flow restriction is an effective way to stimulate muscle hypertrophy with a much lower intensity (Loenneke et al, 2012).

DMAA Benefits for Fat Loss

There is some evidence to show that supplements containing DMAA can be effective when used as a fat burner. When combined with other ingredients such as caffeine, a commercial fat burner was found to have significantly decrease body weight, total fat, and appetite compared to those using a placebo (McCarthy et al, 2012a). It was also found that the rate of fat burning increased to over 169% compared to a placebo and the metabolic rate increased by 35% over the placebo (McCarthy et al, 2012b).

DMAA Negatives and Side Effects

DMAA has recently been surrounded in controversy and questions have been raised about its safety as a result of some severe adverse effects and deaths being linked to DMAA abuse. However, there have been numerous scientific studies that show that if DMAA is taken as recommended, it shows little to no negative effects (Bloomer et al, 2011; Bloomer et al, 2012; McCarthy et al, 2012a; Farney et al, 2012a). It is important to remember that absolutely anything (whether legal or not) can be harmful if abused, or used by people with pre-existing medical conditions. However, when used by healthy people at the recommended dosage, the available evidence shows that DMAA is safe.

Sometimes DMAA is used as a recreational party pill, in such cases, there have been reports of side effects such as headache and nausea. There has been an isolated report of severe over dosing on DMAA together with alcohol has been linked to cerebral haemorrhage (Gee et al, 2010).

The chemical structure of DMAA is similar to amphetamines. It is therefore possible that it may return a positive drug test in certain situations. This is something to keep in mind if you are using DMAA and routinely undergo drug testing.

DMAA Legal Status

Because of the negative press DMAA has received, its use has been banned in countries such as the USA, New Zealand, and Canada. At the time of writing, DMAA is legal for use in Australia. The first major ban of DMAA was carried out by the US military, but it was stated that such a ban was merely precautionary, and there was no evidence to suggest that DMAA caused harmful effects.

It should also be noted that DMAA is banned by some professional and amateur sporting bodies. It is therefore important to check with your regulatory body whether use of DMAA use is allowed.

Recommended Doses and Ingredient Timing

It is important to follow the recommended doses as outlined by the manufacturers, especially as supplements containing DMAA often contain other stimulants such as caffeine.

As a stimulant, DMAA can be taken half to an hour before workout. It can also be taken at intervals throughout the day as a weight loss aid.

DMAA Supplements

DMAA is a common ingredient in concentrated pre workout supplements. It can also be found in some thermogenic fat burners. When looking for supplements that contain DMAA, be sure to look for any of the above mentioned alternative names.

DMAA Alternatives

With DMAA being banned in other countries, it is likely that it will soon be banned in Australia. Do not worry though, because there are alternatives to DMAA currently available. The first obvious alternative to DMAA is caffeine ad caffeine containing ingredients, such as guarana. Although excessive use of caffeine may also have side effects, it is unlikely that caffeine will ever be banned. Additionally similar compounds are available in the market place. Phenyethylamine, theobromine, and perhaps even ginseng extracts may be viable alternatives for the future. Due to the popularity of DMAA it's also likely that supplement manufacturers shall in future formulate legal DMAA alternatives which provide a similar DMAA effect (watch this space on this one).

Stacking DMAA

DMAA can be stacked with caffeine to give a potent stimulant effect that can be used pre workout and as a thermogenic. It can also be stacked with other pre workout supplement ingredients such as ingredients such as beta alanine and citrulline.

Bloomer et al (2011), Effects of 1,3-Dimethylamylamine and Caffeine Alone or in Combination on Heart Rate and Blood Pressure in Healthy Men and Women. The Physician and Sportsmedicine, 3 (online)
Bloomer et al (2011b), Effect of Caffeine and 1,3-Dimethylamylamine on Exercise Performance and Blood Markers of Lipolysis and Oxidative Stress in Trained Men and Women. Journal of Caffeine Research, 1: 169-177
Farney et al (2012a), Hemodynamic and Hematologic Profile of Healthy Adults Ingesting Dietary supplements containing 1,3-Dimethylamylamine and Caffeine. Nutrition and Metabolic Insights 5: 1-12
Gee et al (2010), Another bitter pill: a case of toxicity from DMAA party pills. Journal of New Zealand Medical Association, 123 (online)
McCarthy et al (2012a), Biochemical and Anthropometric effects of a Weight Loss Dietary supplement in Healthy Men and Women. Nutrition and Metabolic Insights, 5: 13–22
McCarthy et al (2012b), A Finished Dietary supplement stimulates Lipolysis and Metabolic Rate in Young Men and Women. Nutrition and Metabolic Insights, 5: 23–31
Loenneke et al (2012), The anabolic benefits of venous blood flow restriction training may be induced by muscle cell swelling. Medical Hypotheses, 78: 151–154
Pieter (2012), DMAA as a Dietary Supplement Ingredient. Arch Intern Med, 1-2: (online)

Micellar Casein

2012-05-21 16:01:26

What is Micellar Casein?

Micellar casein is an insoluble form of casein that is revered for its slow release properties. The term "micellar" refers to the fact that these proteins naturally aggregate into "micelles" when in a watery medium.

Where Does Micellar Casein Come From?

Micellar casein is the primary protein content of cow's milk. In fact, it makes up 80% of the total protein of milk, while the remaining is whey protein. Consequently it can be found in milk and milk products such cheese and yoghurt.

Micellar Casein Benefits for Bodybuilding

Micellar casein is a very high biological value protein that forms clumps when it enters the stomach, and hence is very slow digesting (Phillips, 2011). This results in a slower release of amino acids into the body, which is beneficial for periods in which food is no longer being consumed. It has been shown that four hours after ingestion of whey protein, branched chain amino acids (BCAAs) are no longer being supplied to the body, while micellar casein was still able to supply BCAAs at this time (Lacroix et al, 2006). Furthermore, significantly higher concentrations of leucine (a BCAA) can be found in circulation seven hours after consuming micellar casein compared to whey protein (Boirie et al, 1997).

Micellar Casein Negatives and Safety

MIcellar casein is a naturally occurring substance in milk, and is consumed in large amounts by many people. It is safe to eat casein and most people do not often experience side effects. However, if you are lactose intolerant, it is important to note that there may be significant levels of lactose present in products containing casein. Likewise, if you have a milk allergy or intolerance, casein may not be appropriate for you.

One downside to micellar casein is that because it is so slowly absorbed, it is not idea to use micellar casein as a post workout supplement. The absorption of micellar casein is much slower than that of whey protein (particularly a hydrolysed whey), and is therefore not as effective in stimulating muscle synthesis (Tang et al, 2009).

Micellar Casein Recommended Doses and Ingredient Timing

The recommended dose for micellar casein is no different to that of other protein. This has been covered in detail in our "Recommended Protein Intake Per Day" article. Basically, aim for around 1.5 to 2 g protein/kg body weight. Consume micellar casein in doses to meet these requirements.

Ingredient timing is important for micellar casein protein. As mentioned above, it is not the ideal protein for as a post workout supplement. However, it can be used throughout the day to provide a steady supply of protein. It is also the ideal protein to use before bed to help maintain anabolism through the night.

Micellar Casein Supplements

When looking for a micellar casein supplement it is important to note the difference between micellar casein and calcium caseinate. The difference has been covered in our "Casein Protein" article. Long story short, calcium caseinate is actually soluble in the stomach, and it does not possess the same slow digestive properties as its micellar casein sibling.

Micellar casein supplements are readily available and are often marketed as "night time" proteins, because they are great to take before bed. They can also be found in milk protein powders, weight gainers, blended proteins, and protein bars.

Stacking Micellar Casein

Micellar can be stacked with other forms of protein such as whey and soy protein to give a complementary effect. However, it is best not to do this if you intend on consuming this mixture immediately after a workout.

Boirie et al (1997), Slow and fast dietary proteins differently modulate postprandial protein accretion. PNAS, 94: 14930-14935
Lacroix et al (2006), Compared with casein or total milk protein, digestion of milk soluble proteins is too rapid to sustain the anabolic postprandial amino acid requirement. Am J Clin Nutr, 84: 1070-1079.
Phillips (2011), Comparison of whey to caseinate. American Journal of Physiology. Endocrinology and Metabolism, 300: E610.
Tang et al (2009), Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol 107: 987-992

Cordyceps

2012-05-21 13:50:18

What is Cordyceps?

Cordyceps sinensis (also known as Ophiocordyceps sinensis, caterpillar fungus, or Yartsa gunbu) is a species of fungus that has been used as a traditional herbal aphrodisiac and treatment for fatigue in China and Tibet. Today, it is extremely valuable and has applications in bodybuilding and sports nutrition because of its potential to reduce fatigue and increase endurance.

Where Does Cordyceps Come From?

Cordyceps can be found in the humid temperate and tropical forests of Asian countries such as China, Nepal, Japan, and Korea.

Cordyceps Benefits

Cordyceps has a variety of pharmacologically active compounds that may have beneficial effects for the bodybuilder and the average person.

Cordyceps Benefits for Endurance

It has been shown that supplementing with 240 mg cordyceps extract/day for a week was able to significantly improve measurements for endurance. After running, those receiving supplementation showed lower lactic acid accumulation and other markers of fatigue, compared to those receiving a placebo (Akira et al, 2002). Such findings were then replicated again a few years later by the same group of scientists (Akira et al, 2006). This implies that supplementation with Cordyceps may improve endurance performance as a result of attenuating the negative metabolic effects of prolonged exercise.

Cordyceps Benefits for Libido and Fertility

Because cordyceps has been used for centuries as traditional medicine by the Chinese, much of the scientific research behind cordyceps has been performed by Chinese scientists. It has been shown that treatment with cordyceps was over three times more effective in increasing libido of men with decreased sex drive, compared to a placebo (Yang et al, 1995). This resulted in over 60% of treated subjects reporting improvements. Similar results were reported by another research group (Wan et al, 1988). It has also been reported that treatment with cordyceps resulted in a 33% increase in sperm count. This increase has been attributed by some to nutrients within cordyceps, such as amino acids, vitamins, and zinc (Zhu et al, 1998a).

Cordyceps Negatives and Side Effects

Cordyceps is extremely valuable and the price for raw wild cordyceps can be up to US$18,000/kg. Consequently, supplements containing large amounts of high quality cordyceps can be expensive.

Cordyceps has been used for centuries as a traditional medicine. In a review, it was concluded that it is an extremely safe herb, with animal studies failing to find a lethal dose. It has been reported that mild cases of digestive upsets have been reported by patients using cordyceps, and there is a single report of one patient suffering from a cordyceps allergy (Zhu et al, 1998b).

Cordyceps Recommended Doses and Ingredient Timing

It has been found that a 240 mg cordyceps extract/day was effective in increasing endurance performance (Akira et al, 2002). However, if not taking the extract, the dose is between 3 and 10 grams. It can be taken once a day before training.

Cordyceps Supplements

Cordyceps can be found in traditional Asian medicine shops. It may originate from wild harvested fungi, or cultured. It has been shown that cultured cordyceps also shows good efficacy (Akira et al, 2006). Because of the extremely expensive nature of this ingredient, it is not easily found. However, because of the potential libido and endurance enhancing properties of cordyceps, it can be found in some aromatase inhibitors and concentrated pre workout supplements.

Stacking Cordyceps

Cordyceps can be stacked with testosterone boosting ingredients such as tribulus, long jack, and D-aspartic acid. It can also be stacked with pre workout ingredients such as beta alanine, caffeine, and citrulline.

Akira et al (2002), Anti-fatigue Effectiveness of Cordyceps sinensis Extract by the Double Blind Method. Hiro to Kyuyo no Kagaku, 17: 89-97.
Akira et al (2006), Supplemental anti-fatigue effects of Cordyceps sinesis (Tochu-Kaso) extract powder during three stepwise exercise of human. Japanese Journal of Physical Fitness and Sports Medicine, 55: 145-151
Wan et al (1988), Sex Hormone-like effects of JinShuiBao capsule: Pharmacological and clinical studies. Chinese Traditional Patented Med, 9: 29-31
Yang et al (1995), Clinical study of fermentation product of Cordyceps sinensis on treatment of hyposexuality. J Administration Traditional Chinese Med, 1995: 23-24
Zhu et al (1998a), The Scientific Rediscovery of an Ancient Chinese herbal Medicine: Cordyceps sinensis Part I. The Journal of Alternative and Complementary Medicine, 4: 289-303
Zhu et al (1998b), The Scientific Rediscovery of an Ancient Chinese herbal Medicine: Cordyceps sinensis Part II. The Journal of Alternative and Complementary Medicine, 4: 429-457

Stretching Techniques

2012-05-18 16:49:36

In a previous article we discussed the four common stretching techniques, and their respective merits for strength, flexibility, endurance, sports performance, injury risks and doms. The four classical types of stretching include static, dynamic, ballistic and PNF. Static stretching is by far the most popular and common form of stretching that has traditionally been a part of the pre-exercise and competition warm-up regime¹. But these conventional stretching practices are being heavily scrutinised, with recent scientific reviews concluding that it is unlikely that pre-exercise static stretching prevents injury². Equipped with this information, scientists have been exploring new stretching/warm-up techniques. One technique to emerge with some promise is called antagonistic stretching.

Theory Behind Antagonist Stretching

The premise of antagonist stretching rests on the prevailing scientific notion that static stretching results in reduced force production of the given muscle via reduced neural activation, which in turn has a negative impact on strength and power^3-9. Also key to antagonist stretching is the premise that the actual force produced during any given movement is proportional to the force produced by the agonist and inversely proportional to the force produced by the antagonist muscles^{10, 11}. It follows that gains in strength/power may be accompanied by an increase in neural activity of the agonist and neurological inhibition of the antagonist.

Study on Antagonist Stretching

With this reasoning in mind, scientists recently conducted a study to test the theory that stretching the antagonist muscle before a given movement/exercise may result in its inhibition and reciprocally facilitate increased activity of the agonist - leading to improvements in measures of strength and power.

To test whether antagonistic stretching can improve strength and power, scientist measured changes in vertical jump capacity and isokinetic knee extensor strength. Antagonist stretching for vertical jump capacity was performed on the hamstring group using the method shown below.

For the vertical jump, antagonistic stretching was performed on the hip flexors and dorsiflexors, using the technique shown below.

Each stretch was held for 30 seconds and repeated 3 times with 20-second rest between the stretches. A 90-second rest period was provided between antagonistic stretching and the knee extension and vertical jump tests.

Effect of Antagonist Stretching Versus No Stretching on Strength

Compared with no prior stretching, antagonist stretching of the hamstring group lead to greater torque production when knee extension was performed at high speed¹². Likewise, stretching of the hip flexors and dorsiflexors, the antagonists of the hip extensors and plantarflexors respectively, resulted in a significant increase in vertical jump height and power compared with no prior stretching¹².

Summary

While this is the only study of its kind to-date to report such findings, the findings are nonetheless encouraging¹². For those interested in applying the findings of this study to your training regime; simply stretch the opposing muscle group for the given exercise you plan to perform. For instance, if one is doing a bench-press exercise, simply stretch your rear deltoids, lats and traps prior to the exercise.

1. Bandy WD, et al. The effect of time and frequency of static stretching on flexibility of the hamstrings muscles. Phys Ther. 1997;77:1090–1096.
2. Shrier I. Stretching before exercise does not reduce the risk of injury: A critical review of the clinical and basic scientific literature. Clin J Sports Med. 1999;9:221–227.
3. Church BJ, et al. Effect of warm-up and flexibility treatments on vertical jump performance. J Strength Cond Res. 2001;15:332–336.
4. Cornwell A, et al. Acute effects of stretching on the neuromechanical properties of the triceps surae muscle complex. Eur J Appl Physiol. 2002;86:428–434.
5. Fowles JR, et al. Reduced strength after passive stretch of the human plantarflexors. J Appl Physiol. 2000;89:1179–1188.
6. Kokkonen J, et al. Acute muscle stretching inhibits maximal strength performance. Res Q Exerc Sport. 1998;69:411–415.
7. Nelson AG, et al. Acute ballistic muscle stretching inhibits maximal strength performance. Res Q Exerc Sport. 2001;72:415–419.
8. Power K, et al. An acute bout of static stretching: effects on force and jumping performance. Med Sci Sports Exerc. 2004;36:1389–1396.
9. Young W & Elliot S. Acute effects of static stretching, proprioceptive neuromuscular facilitation stretching, and maximum voluntary contractions on explosive force production and jumping performance. Res Q Exerc Sport. 2001;72:273–279.
10. Baratta R, et al. Muscular co-contraction. The role of antagonist musculature in maintaining knee stability. Am J Sports Med. 1988;16:113–122.
11. Draganich LF, et al. Coactivation of the hamstrings and the quadriceps during extension of the knee. J Bone Joint Surg. 1989;71:1078–1081.
12. Sandberg JB, et al. Acute Effects of antagonist stretching on jump height, torque and electromyography of agonist musculature. The Journal of Strength and Conditioning Research. 2012;26(5):1249-1256.

Acidophilus

2012-05-18 14:52:17

What is Acidophilus?

Acidophilus is a species of bacteria belonging to the Lactobacillus genus. They are probiotics and are considered to be good bacteria because they help fight off bad bacteria in the digestive system, as well as maintaining overall health. You can learn more about probiotics in our "Prebiotics & Probiotics" article.

Where Does Acidophilus Come From?

Acidophilus means "acid loving" in Latin, and this gives u a hint as to where they can be found. They can naturally be found in the gastrointestinal tract, mouth, and vagina of people. Good dietary sources include fermented dairy products, such as yoghurt, and fortified foods.

Acidophilus Benefits

Acidophilus Benefits for Digestive Health

Bacteria are needed in our digestive system to digest and absorb food. This is especially true for dietary fibre that we cannot actually digest on our own.

There is a constant battle between good and bad bacteria in your digestive system. Bacteria like acidophilus keeps bad bacteria such as E. Coli at bay. This is especially important for those who have undergone treatment with antibiotics. This is because antibiotics kill off both the bacteria causing the infection, as well the good bacteria such as acidophilus. Consequently, it is sometimes recommended by doctors that patients should consume acidophilus supplements to restore bacterial balance within the gut (Ouwehand et al, 2002). It has been found, in well conducted clinical trials, that probiotics such as acidophilus in combination with other Lactobacillus bacteria was effective in preventing diarrhoea associated with antibiotic treatment (Beausoleil et al, 2007).

For more information on the benefits of probiotics such as acidophilus, please read our article on "Prebiotics & Probiotics".

Acidophilus Benefits for Heart Health

It has been found that subjects given yoghurt containing acidophilus for four weeks experienced a reduction of up to 3.2% in serum cholesterol. This translates to a reduction of the risk of heart disease by 10% (Anderson & Gilliland, 1999).

Acidophilus Safety and Side Effects

Acidophilus is safe for most people, even for children and infants. That's really no surprise, since kids frequently enjoy yoghurt. However, taking probiotics such as acidophilus may not be recommended for those who are immuno-compromised or are currently taking immune-suppressants. It is a concern that in such cases, the probiotic may grow too well, beyond tolerable levels (NIH, 2011).

A drug interaction to keep in mind is the obvious one. If you are taking antibiotics and want to supplement with acidophilus, try to separate these throughout the day. If you take them together, you'll simply be immediately killing all the bacteria you just ingested!

Acidophilus Recommended Doses and Ingredient Timing

The recommended dose for acidophilus, or any other probiotic is generally 1 to 10 billion bacteria per day, divided up into 3 to 4 doses (NIH, 2011).

Acidophilus Supplements

Acidophilus can be found in probiotic tablets, along with other species of good bacteria. They can also be found in Greens and antioxidant supplements. Some manufacturers put acidophilus into their range of protein powders.

When looking for acidophilus, keep in mind that their presence may sometime not be apparent on product labels. In these cases, you may simply find their genus, "Lactobacillus". This generally implies that along with acidophilus, the product also contains other species of that genus. Alternatively, some products may simply list "probiotics".

Stacking Acidophilus

Acidophilus stacks well with other probiotics. This is why they often come as a blend of many probiotic species. In addition to this, acidophilus can be stacked with pretty much anything.

Anderson & Gilliland (1999), Effect of Fermented Milk (Yogurt) Containing Lactobacillus Acidophilus L1 on Serum Cholesterol in Hypercholesterolemic Humans.K ournal of the American College of Nutrition, 18: 43–50
Beausoleil et al (2007), Effect of a fermented milk combining Lactobacillus acidophilus CL1285 and Lactobacillus casei in the prevention of antibiotic-associated diarrhea: A randomized, double-blind, placebo-controlled trial. Can J Gastroenterol, 21: 732-736
NIH (2011), Lactobacillus. National Institute of Health.
Ouwehand et al (2002), Probiotics: an overview of beneficial effects. Antonie van Leeuwenhoek, 82: 279-289

Acai

2012-05-18 11:45:47

What is Acai?

Acai (or assai) is a berry super food that has exploded onto the health food scene recently. It is packed full of potentially health promoting nutrients, some of which are well known among the scientific community for reducing bad LDL cholesterol levels and as antioxidants. Furthermore, acai also contains unique nutrients that were previously undiscovered, that can also contribute to good overall health.

Where Does Acai Come From?

Acai berries grow on the acai palm (Euterpe oleracea Mart.), which are native to Central and South America. These palms produce small dark purple berries that can be harvested to eat.

Acai Benefits

Acai has an impressive nutrient profile which is high in good monounsaturated and omega 6 fats and fibre, while also containing protein and very little sugar. Quite often when we consider the benefits of a plant food, the term "flavonoid" is often mentioned. Flavonoids are plant metabolites that exhibit a range of health promoting effects. Acai berries contain five anthocyanin flavonoids, two of which were previously undiscovered elsewhere (Schauss et al, 2006b). The flavonoids found in acai have been reported to exhibit antioxidant (Schauss et al, 2006a) and anti-inflammatory properties (Kang et al, 2011). These properties may assist in improving recovery times.

Surprisingly, acai does not actually contain much vitamin C. However, it's a good source of vitamin A, calcium, and even iron. Acai also contains 18 amino acids in measurable quantities. One of these is aspartic acid, which can be converted to D aspartic acid, an amino acid with testosterone boosting potential. Low concentrations of the oestrogen blocking compound, resveratrol has also been found (Schauss et al, 2006b).

Acai Benefits for Heart Health

Acai has only recently been brought to the attention of the scientific community, and as such, there is little research looking into the benefits of acai berries. However, a recent pilot study has shown that supplementing with 100 g acai pulp twice per day was effective in reducing total and LDL cholesterol of overweight individuals (Udani et al, 2011). The findings of this study have been supported by animal trials (de Souza et al, 2010). The reduction of total and LDL cholesterol are markers for good cardiovascular health and reduces the likelihood of heart disease.

Acai Benefits for Fat Loss

It has been found that the proteins present in acai shows an inhibitory effect on alpha amylase (a carbohydrate digestive enzyme) (Araujo et al, 2004). This gives acai potential to act as a carb blocker (similar to white kidney bean). The action of carb blockers help to decrease the digestion and absorption of carbohydrates and can be an effective weight loss aid.

Acai Negatives and Side Effects

Few toxicological and safety studies have been performed on acai. However, acai is an edible fruit that is very popular in South American countries such as Brazil. In fact, acai is a staple for the traditional natives of the Amazon region.

One thing to take note of when shopping for acai is that many online companies run acai based scams, as well as making unsubstantiated claims. Make sure you purchase from a reputable retailer.

Acai Recommended Doses and Ingredient Timing

As of yet, there really is no recommended dose for acai. The Brazilian natives eat large amounts of it, as it is a staple food in their diet, while small amounts can be used like a multivitamin.

Although acai is a flavourful fruit, it contains very little sugar, which may make it taste bland to some people. Feel free to mix it into your usual shake or smoothy.

Acai Supplements

Acai can be found as a stand-alone nutritional supplement. It can also be found in some antioxidant supplements, which makes perfect sense given that acai is very rich in a variety of antioxidants. Some manufacturers are also quite fond of acai and use this ingredient across their range. Look out for it on the back of the label.

Stacking Acai

Although acai contains many nutrients, it's not 100% complete. Consider stacking acai with other vitamin and mineral supplements, or adding it to an antioxidant supplement if it doesn't already contain acai.

Araujo et al (2004), Biological activity of proteins from pulps of tropical fruits. Food Chemistry, 85: 107-110
Kang et al (2011), Flavonoids from acai (Euterpe oleracea Mart.) pulp and their antioxidant and anti-inflammatory activities. Food Chemistry, 126: 152-157
Schauss et al (2006a), Antioxidant Capacity and Other Bioactivities of the Freeze-Dried Amazonian Palm Berry, Euterpe oleraceae Mart. (Acai). J. Agric. Food Chem., 54: 8604-8610
Schauss et al (2006b), Phytochemical and Nutrient Composition of the Freeze-Dried Amazonian Palm Berry, Euterpe oleraceae Mart. (Acai), Agric. Food Chem., 54: 8598-8603
de Souza et al (2010), Diet supplementation with acai (Euterpe oleracea Mart.) pulp improves biomarkers of oxidative stress and the serum lipid profile in rats. Nutrition, 26: 804-810
Udani et al (2011), Effects of Açai ( Euterpe oleracea Mart.) berry preparation on metabolic parameters in a healthy overweight population: A pilot study. Nutrition Journal, 10 (online)

Humanofort

2012-05-18 11:36:03

What Is Humanofort?

Humanofort™ is a patented Romanian supplement said to be beneficial for a whole host of medical and clinical issues including raising testosterone levels to reducing cortisol levels to normalizing insulin levels. Having been patented in the late 90s, currently only a handful of supplement producers are allowed to sell the product.

Where Does Humanofort Come From?

As mentioned previously, Humanofort is a nutritional supplement originally produced in Romania. It is based on a purified extract of embryonated chicken eggs according to the original patent. The final product is said to contain two oligopeptides which are termed embryonic peptides. It must be mentioned that there are no synthetic or animal based hormones in the supplement.

Humanofort Benefits?

Humanofort is said to have a whole host of benefits. A much quoted study on supplement websites state that 600mg of Humanofort per day was able to increase free testosterone, androstenedione and dehydroepiandrosterone (all anabolic hormones) by over 100% whilst reducing oxidative stress by 30%. However, the study in question cannot be found at the moment in any peer reviewed scientific journal. Similar claims on the ability of fertilised egg yolks to raise follistatin, a protein said to inhibit myostatin (a protein inhibiting excessive muscle growth) can also not be found in the any relevant published journals.

From the single published study found on the effect of Humanofort on humans, it was found that 6 days of supplementation resulted in a reduction of insulin and cortisol levels as well as an improvement in lipid profiles. High insulin levels can be an issue which can progressively lead to the development of diabetes, whilst increased cortisol levels; the so called stress hormone, can result in an increase in fat storage and blood sugars. High cholesterol as many would already know can predispose you to the development of cardiovascular diseases. As such, any improvements in insulin, cortisol and lipid levels can help lower the risk of experiencing future health issues.

Humanofort Benefits for Bodybuilding

High intensity exercise, the use of stimulants such as caffeine and calorie restriction, all potential aspects of bodybuilding, athletes or an avid exerciser may increase cortisol levels, which if uncontrolled can result in negative effects mentioned above. As the use of Humanofort can blunt cortisol levels, this can help promote better body composition and more normalised blood sugars. During bulking periods, high fat intake can also negatively affect lipid/cholesterol levels in the body, which Humanofort can assist with.

Humanofort Negatives & Side Effects

From the previous study mentioned, 60 days of supplementation resulted in no negative side effects. The subjects did experience a reduction in insulin like growth factor 1 (IGF-1) levels, a potent anabolic hormone which at extremely low levels can increase the risk of developing neurodegenerative diseases, cardiovascular and heart diseases and a shorter life span. However, the IGF-1 levels in the subjects after the 60 days were still within normal ranges.

Humanofort Recommended Doses & Ingredient Timing

At the moment, there are no current conclusive recommendations for Humanofort doses. However, it seems that anywhere between 600mg-2000mg/day of Humanofort is required to generate the beneficial effects. Ingredient timing differs, but it is considered ideal to consume it in 2-3 equal doses; in the morning, night time and/or at midday.

Humanofort Supplements

At the moment, Humanofort comes in capsule form as an individual ingredient, some of the popular products are GEN HumanoVar & ASN Humanofort. They are often termed ‘Embryonic Growth Factor Extracts’*, however, it is unknown the exact amount, if at all, there is of growth factors in Humanofort. In the aforementioned previous study, it was explained that perhaps the embryonic peptides (the main peptides in Humanofort) may work similar to IGF, (insulin like growth factors), EGF (epidermal growth factors), FGF (fibroblast growth factors) and NGF (nerve growth factors).

Stacking Humanofort

Due to the possible decrease in IGF-1 levels with Humanofort use, one may choose to stack Humanofort with a GH releaser product. One can also stack Humanofort with a testosterone booster as well as any arginine or citrulline based product seen in many pre-workout supplements.

* If, Humanofort does contain growth factors, please be aware that it may be banned by the World Anti Doping Agency (WADA) and may be banned by other national or international sporting organisations.

1. Mihaescu, Gh. et. al., “The Effects of Orally Administered Humanofort on Steroid Hormone Levels and on Oxidative Stress of Rugby Players” Medicine
and Pharmacy University, Bucharest, Romania 1997.
2. Unknown. ‘Absorption profile and hormonal influences of fertile egg yolk ingestion in the human.’ Journal of the American College of Nutrition October 2006, Volume 25, Number 5
3. Mihăescu G, Olinescu R, Oancea F. ‘Significant modification of lipid metabolism in aged persons following the treatment with a nutritive supplement containing embryonary peptides--preliminary results.’ Rom J Intern Med. 2005;43(1-2):133-9.

Vitamin B6

2012-05-17 16:03:45

What Is Vitamin B6?

Vitamin B6 is an essential vitamin that must be derived from the diet. Vitamin B6 does not actually refer to a specific chemical entity, but rather it is the collective name given to the several forms of vitamin B6, called vitamers¹. Some of the more common forms found in supplements include pyridoxine, pyridoxal and pyridoxal 5’-phosphate¹. Vitamin B6 participates in over 100 reactions in the human body including carbohydrate, amino acid, neurotransmitter and fatty acid metabolism¹.

Where Does Vitamin B6 Come From?

Vitamin B6 is found in a wide range of foods including organ meats, muscle meats, breakfast cereals, vegetables and fruits¹.

Vitamin B6 Benefits

Vitamin B6 is known to play a crucial role in the generation of glucose during exercise. However, surprisingly, there have been very few studies exploring whether deficiencies in vitamin B6 lead to compromised exercise performance or if supplemental vitamin B6 can enhance exercise performance. In the only study of its kind, supplementation of vitamin B6 to the diet of trained athletes lead to lower blood levels of fatty acid as well as methionine and tyrosine, however no effect was noted on performance⁹.

There are many anecdotal reports of vitamin B6 enhancing energy levels in deficient individuals. As with many nutrients, genetic makeup will largely determine the extent to which a particular individual responds to vitamin B6 supplementation⁸.

Negative Side-Effects of Vitamin B6

In large doses vitamin B6 can cause a condition known as peripheral neuropathy³.

Vitamin B6 Recommended Dosages and Timing

Because of its important role in amino acid metabolism, the requirement for vitamin B6 in the diet is proportional to the level of protein consumption ranging from 1.4 to 2.0 mg/day for a normal adult².

Vitamin B6 Supplements

Because of its central role in amino acid metabolism, vitamin B6 is often included in amino acid supplements such as branched-chain amino acids. Otherwise, it is sometimes added as an accessory nutrient to protein powders. Some argue that pyridoxal 5’-phosphate is the most bioavailable and active form of vitamin B6 because this is the actual form of vitamin B6 that is used in many of the chemical reactions in which vitamin B6 participates. However, studies have shown there is a large intra-individual variation in how the different forms of vitamin B6 are metabolized⁴.

Vitamin B6 Safety

Because it is considered a safe compound, very high doses of vitamin B6 [i.e. >2000-fold higher than the recommended dietary allowance (1.4–2.1 mg/day, depending on sex and age)] are used in some circumstances^{5, 6}. As mentioned above, such doses may be associated with peripheral neuropathy, but only sparse data are available on the mechanism and which B₆ vitamers are responsible⁷.

1. Bowling FG. Pyridoxine supply in human development. Seminars in Cell & Developmental Biology. 2011;22:611– 618.
2. Bender DA. Vitamin B6 requirements and recommendations. Eur J Clin Nutr. 1989;43(5):289–309.
3. Levine S & Saltzman A.Pyridoxine (vitamin B6) toxicity: enhancement by uremia in rats. Food and Chemical Toxicology. 2002;40:1449–1451.
4. Bor MV, et al. Plasma vitamin B6 vitamers before and after oral vitamin B6 treatment: a randomized placebo-controlled study. Clin Chem. 2003;49(1):155-61.
5. Zempleni J. Pharmacokinetics of vitamin B6 supplements in humans. J Am Coll Nutr. 1995;14:579-586.
6. Bender DA. Non-nutritional uses of vitamin B₆. Br J Nutr. 1999;81:7-20.
7. Ames BN, et al. High-dose vitamin therapy stimulates variant enzymes with decreased coenzyme binding affinity [increased k(m)]: relevance to genetic disease and polymorphisms. Am J Clin Nutr. 2002;75(4):616-658.
8. Bender DA. Vitamin B6 requirements and recommendations. Eur J Clin Nutr. 1989;43:289-309.
9. Virk RS, et al. Effect of vitamin B-6 supplementation on fuels, catecholamines, and amino acids during exercise in men. Med Sci Sports Exerc. 1999;31(3):400-408.

Cardio Exercises

2012-05-17 15:41:49

We are all aware of the benefits of running and cardio. It’s a great way to increase our cardiovascular fitness, loss weight, and improve general health. But let’s face it, cardio is sometimes pretty boring, especially if you are doing the same thing over and over again. But there’s really no reason why you should limit yourself to one form of exercise. There are many variations and different activities you can participate in to get a good cardio workout. In this article, we’ll have a quick look at some ways to spice up your cardio.

High Intensity Interval Training

High Intensity Interval Training or HIIT has been covered in detail in another article. Long story short, changing the intensity of your cardio workout not only means you can perform the workout in a much shorter time, but it may actually be more effective in increasing your fitness.

CrossFit

CrossFit is another form of a high intensity workout. Again, this has been covered in another article, and it is a potent training technique to ensure your fitness increases, and your ticker gets a good workout.

Boot Camp

Boot camp training has also been covered elsewhere. This form of training is very social and the presence of a trainer will ensure that not only you get a good workout, but things never get boring.

Sports

Although it’s much more convenient to go out for a jog by yourself, it’s much more fun and motivating when you’re not the only one participating. Many team sports require a high degree of cardiovascular fitness. These include, but are not limited to, basketball, football, soccer, and tennis. Often it is more motivating to run for an immediate goal (e.g. sprinting to score a point), than just running for a medium to long term goal (i.e. to improve fitness or lose weight). Furthermore, team sports are team-building, and are a great way to bond, socialise, and develop generic skills that are attractive to future employers. It is quite simple to join a social league, and dedicate one of our nights to playing a game. Alternatively, if you can, try to set a routine with your friends to meet up for a friendly game of touch footy every week. Many basketball stadiums are open to casual public us a lot of the time, you can even book a court for yourself. Although something like this requires more effort and organisation, it is much more fun and rewarding than a stagnant night on the treadmill by yourself.

Using Equipment

Cardio doesn’t have to just be running. Bike riding, whether on a stationary bike or a road bike, is another well practiced form of cardio. But there’s nothing to say that we have to limit ourselves to just these two things either. It’s never too late to take up roller blading. Going out for a skate is also a good alternative to the above two, more traditional forms of cardio. Rowing machines are also a good way to get a different form of cardio. It’s a nice variation that uses a large proportion of your upper body for a change

Family and Household

Let’s not forget about the other members of your household. The pursuit of fitness does not have to be a lonely one. Try to encourage your spouse, partner, house mate, or even neighbour to join you in our workout. Going for a run is a lot more fun when you can do it together with someone else. Also, let’s not forget about our dog. Obesity and lack of fitness isn’t just an exclusively human problem anymore. It’s also infecting our pets. It can be great fun if you include your dog (granted you have a medium to large size dog) with your runs. Not only does it make things more interesting, running also helps your dog stay lean and fit. This has the added benefit of potentially saving you from big vet bills.

Swimming

Who said cardio has to be limited to solid ground? Swimming has all the benefits of solitary running (i.e. convenient and easy), but it has additional advantages too. Swimming is much easier on your joints, especially if you are the slightly older athlete. It is also a much more complete total body workout compared to running. While swimming, you can change the stroke to make it less monotonous, and strive to achieve a better technique.

Martial Arts

Whether it is something more traditional like boxing, Muay Thai, Brazilian Jiu-Jitsu or something modern like mixed martial arts (MMA), a strenuous bout is definitely a good way to get the heart rate up. There’s a reason why elite martial artists are all fit, if they’re not they’ll get destroyed in the ring. Joining a good boxing gym will not only provide you with good cardio training, but it also teaches you self-defence and a new skill that is good for confidence.

Change Things Up

As you can see, there are a number of different activities that are good cardio workouts. There’s really no reason to stick to any particular one. Here’s and example four day routine you can follow:

Monday: CrossFit
Wednesday: Roller blading
Thursday: Swimming
Saturday: Basketball with mates

Getting the Most Out of Your Cardio

Regardless of what exercise you do and how often you do it, do not forget to practice good nutrition. Recovery is important and you need to make sure you’re putting the right stuff into you. Before cardio you may want to consider a pre workout supplement containing ingredients like caffeine, carbohydrates, and electrolytes to help you push harder for longer. Then during your session it is important to stay hydrated (except when swimming) and drink adequate water and electrolyte drinks. Intra workout supplement can help too, by extending intensity and preserving muscle catabolism during exercise. Finally post workout, make sure you consume a good quality protein such as a Whey protein isolate (WPIs) or hydrolysed whey protein to help with recovery and muscle building. For more information have a read of our “Protein after Exercise” article.

Glucosamine

2012-05-17 13:45:38

What is Glucosamine?

Glucosamine is one of the most well known supplements in the world. Chemically speaking, it is an amino sugar, i.e. a sugar with an amino group attached. Glucosamine plays a role in building cartilage, which is the substance between joints that provides cushioning. Glucosamine can be used to treat joint pain, particularly in the knee and hip, as a result of osteoarthritis. If you are active and engage in plenty of high impact exercises, chances are you already have a degree of osteoarthritis. This only gets worse with age, and glucosamine may be able to help.

Where Does Glucosamine Come From?

Glucosamine can be naturally produced in the body. Animal cartilage is a good dietary source of glucosamine. Although this may be good for your pet dog, it's not something often eaten by people. Glucosamine is most commonly obtained from the shells of crustaceans such as lobsters, crabs, and prawns. It can also be extracted from plant sources such as wheat and corn.

Glucosamine Benefits for Joints and Osteoarthritis

Osteoarthritis is a condition involving the deterioration of joints. Mechanical stress over time wears away at the cartilage and subchondral bones. This leads to joint pain and stiffness, which occurs most commonly in the knees and hip. Glucosamine has been well studied for its effect on treating and slowing the progression of osteoarthritis. In fact, it may be a viable alternative for nonsteroidal anti-inflammatory drugs (NSAIDs) (UMMC, 2011).

It is thought that glucosamine may be effective in reducing pain associated with osteoarthritis, improving joint function, and reduce joint swelling and stiffness (UMMC, 2011). A vast amount of research has looked into the efficacy of glucosamine. There are some mixed results, but there are countless studies and reviews in favour of glucosamine. McAlindon et al (2000) concluded, in a review, that glucosamine was moderately effective in treating osteoarthritis. Towheed et al (2004) reported that glucosamine was better than placebos, while Richy et al (2003) states that glucosamine was highly effective in the treatment of osteoarthritis of the knee. The most comprehensive study to date found that the effects of glucosamine appeared to be more potent for those suffering from more severe osteoarthritis compared to those suffering from mild symptoms (NCCAM & NIH, 2008).

If you are already taking NSAIDs to relieve joint pain, you may be able to reduce your dosage of NSAIDs if you stack this with glucosamine. This is beneficial because NSAIDs are known to cause stomach ulcers (UMMC, 2011).

Glucosamine Negatives and Side Effects

Glucosamine is regarded as safe. It has been approved in most parts of Europe for use to treat osteoarthritis. A safety review found that glucosamine actually resulted in fewer effects than placebos. Glucosamine is many times safer than NSAIDS, which have been reported to show adverse side effects and even death in people. Furthermore, glucosamine has no effect of blood glucose levels (Anderson et al, 2005), so can be used by diabetics.

Some people experience mild side effects such as stomach upsets, but this can be reduced by taking it with food (UMMC, 2011). However it is important to know that since glucosamine is often derived from shellfish, those with shellfish allergies and religious dietary restrictions need to avoid these forms and opt for the plant based products.

Another point to make note of is that glucosamine is sometimes complexed to sodium. Thus, if you need to be on a low sodium diet, such supplements may not be appropriate for you.

Glucosamine Recommended Doses and Ingredient Timing

Generally, 1500 mg is the recommended daily dosage. This can be taken as three lots of 500 mg or as a single concentrated tablet once a day. It can be taken with food for those who may be sensitive to stomach upsets. Results may be noticeable after a few months of use.

Glucosamine Supplements

Glucosamine can be found as a stand-alone supplement in powder or tablet form. It is also a common ingredient in joint support supplements. The two most common forms of glucosamine are glucosamine sulphate and glucosamine hydrochloride (HCL). It has been said that glucosamine HLC may be more absorbable than glucosamine sulphate. However, the majority of research has been performed on glucosamine sulphate.

Stacking Glucosamine

Glucosamine can be stacked with other join support supplements such as chondroitin and omega 3s. These may work in synergy to help provide joint support. Additionally, stacking glucosamine with your existing bodybuilding supplements is also acceptable.

Anderson et al (2005), Glucosamine effects in humans: a review of effects on glucose metabolism, side effects, safety considerations and efficacy. Food and Chemical Toxicology, 43: 187-201
McAlindon et al (2000), Glucosamine and chondroitin for treatment of osteoarthritis: a systematic quality assessment and meta-analysis. Journal of the American Medical Association, 283: 1469-1475
NCCAM & NIH (2008), The NIH Glucosamine/Chondroitin Arthritis Intervention Trial (GAIT). J Pain Palliat Care Pharmacother, 22: 39-43
Richy et al (2003), Structural and symptomatic efficacy of glucosamine and chondroitin in knee osteoarthritis: a comprehensive meta-analysis. Archives of Internal Medicine 163, 1514-1522
Towheed et al (2004). Glucosamine therapy for treating osteoarthritis, Cochrane Database of Systematic Reviews, Issue 2 (online)
UMMC (2011), Glucosamine, University of Maryland Medical Center.