Krill Oil vs. Fish Oil

Fish Oils have been around for some time now and the benefits of supplementing them in your daily diet has been heavily researched.   The antioxidants we get from fish oil have been proven to promote fat loss, reduce inflammation, decrease joint pain, improve heart health, support hormone secretion, and relief symptoms of PMS.

Well, Krill Oil does all that and then some, and it does it faster.  The popularity of Krill Oil is growing due to the fact that it contains a very beneficial antioxidant called astaxanthin.  Antioxidants protect our cells from damage from free radicals, unstable compounds that left unchecked can lead to many chronic diseases.  Free radicals are the result of stress – life, work, illness, and intense physical activity (e.g. Crossfit Training).  Astaxanthin is a unique antioxidant in that it can cross the blood brain barrier readily protecting the eye, brain, and central nervous system from free radical damage.  Another advantage of Krill Oil is the absence of a fishy aftertaste common with many fish oils.

In one particular study on controlling healthy cholesterol levels, Krill oil outperformed fish oil and a placebo group.  Krill Oil reduced LDL  (bad) levels by 34%, and increased HDL (good) levels by 43.5%.  Fish oil reduced LDL by 4.6% and raised HDL by 4.3%.

If you are supplementing with fish oils currently (3-6g per day), it is recommended to exchange 1 g of fish oil with 1g of Krill Oil.  For additional brain function benefit, It is further recommended to stack Krill Oil with CoQ10 and Phosphatidylserine.

It is not recommended to take Krill Oil if you have shellfish allergies.

Max Muscle Lexington carries 100% Pure NKO® Krill Oil along with many forms of omega fatty acids, CoQ10 and Phosphatidylserine.

What’s the Buzz about Beta-Alanine?

With all the current supplements in the market based on bogus claims and ridiculous hype, it’s difficult to find one that actually works.  Well here’s one supplement you need to have in your pantry along with the tried and true staples – Beta-Alanine.

Benefits of using Beta-Alanine have been supported by peer-reviewed studies published in reputable science journals.  They are:

• Increased Muscular Strength & Power Output
• Increased Muscle Mass
• Increased Aerobic & Anaerobic Endurance
• Delayed Muscular Fatigue (performing/training harder & longer)

Beta-Alanine is a non-essential amino acid.  Not to be confused with Alanine, Beta-Alanine is classified as non-proteinogenic (it’s not used in building proteins).  The greatest natural dietary source is through ingesting three dipeptides: carnosine, anserine, and balenine.  These dipeptides are found in protein rich foods such as chicken, beef, pork, and fish – the highest concentration of Beta-Alanine coming from carnosine.  Our body can also synthesize a small amount of beta-alanine in the liver (that’s why it’s classified as non-essential).  But the best way to get the amount of Beta-Alanine needed for the benefits listed above is to ingest in supplement form.

To understand how Beta-Alanine works, we need to understand two related processes in our body.  First it’s important to understand why our muscles fatigue during intense or endurance activities.  When we perform high intensity activities our bodies accumulate a large amount of hydrogen ions (H+) causing our muscle’s pH levels to drop (become acidic).  This H+ ion buildup is most prevalent in an energy system called glycolysis which also produces lactic acid.  Now lactic acid is not the only source of increasing H+ ions.  The breakdown of our energy molecule ATP also releases H+ ions at a rapid rate.  These two reactions cause pH levels in our muscles to drop quickly.  High pH levels in the muscle inhibit their ability to contract forcibly, limiting workout sessions and hampering maximal sports performance.

So you’re thinking…OK…Beta-Alanine is going to have something to do with raising/neutralizing the pH levels in the muscle.  Well that’s half right.  Beta-Alanine’s performance benefits come from its ability to boost the synthesis of Carnosine, which leads us to the second process I referred to earlier.

Carnosine is a dipeptide made up of two amino acids, Beta-Alanine and Histidine.  It is naturally occurring and is found in type 1 and type 2 muscle fibers (highest in type 2).  Type 2 muscle fibers are primarily used in high intensity strength workouts and are most responsive to muscular growth.  Carnosine impacts performance through its ability to act as an intracellular buffer (it soaks up H+ ions).  By keeping the pH level at an optimum balance our muscles function more effectively.  Research has shown that supplementing with Beta-Alanine for 4 weeks can increase Carnosine concentrations by 40-65%.  Longer studies going up to 10-12 weeks show increases up to 80%.

So why not just take Carnosine instead of Beta-Alanine.  When you ingest Carnosine intact (through whole food protein) our GI tract breaks it down into amino acids Beta-Alanine and Histidine.   Then they are shuttled to our muscle cells and recombined to make Carnosine.   However only 40% of the Carnosine you ingest contains Beta-Alanine making it an inefficient method of obtaining higher levels of Beta-Alanine you need to exhibit the benefits you’re looking for to increase sports performance. Since Histidine is a very abundant amino acid in the muscle, and Beta-Alanine is the limiting factor in carnosine synthesis, it is recommended to take 4-5 grams daily of Beta-Alanine.

Performance benefits typically occur in as little as two weeks, with dramatic results generally experienced in 3-4 weeks.  Recent research is now showing Carnosine levels continue to climb with supplementation lasting up to 12 weeks.

Max Muscle carries a couple of excellent products designed to boost Carnosine: Xtinguisher, EXT, and Full Blown Extreme.  We also carry Beta-Alanine from Now.   If you’re looking to take your performance to the next level, come to the place that produces results – Max Muscle.

L-glutamine: a conditionally essential nutrient

L-glutamine, (Gl) is an amino acid, which is important to normal brain activity.  (Not to be confused with Glucosamine - an amino sugar – used for joint/cartilage support.)  Gl, found in high concentrates in cerebrospinal fluid, improves mental clarity, concentration and mood.  This amino acid can be used by cells as a source of energy and helps maintain blood sugar levels.   Gl may help borderline diabetics avoid becoming insulin dependent.  The clinical uses of supplemental Gl also include the treatment of alcoholism, colitis, ulcers and hypertension.  

Gl is listed as a non-essential amino acid because your liver and kidneys naturally produce it.  Gl supplementation became popular with athletes, bodybuilders and fitness enthusiasts about 15 years ago.  Research has shown that intense physical activity rapidly deplete the body’s natural levels of Gl, which if not replaced, can deter the body from operating at optimal levels. 

Gl is the most abundant amino acid found in the body, primarily located in the lining of the small intestines.  It contributes a significant role in muscle metabolism during sickness, stress and exercise.  Without the presence of Gl, the gastrointestinal tract cannot function.  Gl is the primary treatment for ulcers and disorders of the small and large intestine such as irritable bowel syndrome, crohn’s disease or colitis. It feeds the tissue of the small intestine enabling the villi to grow and improve absorption of nutrients across the cell membrane more efficiently.

Inside the liver, Gl is converted to a super powerful amino acid Glutathione, which is one of the main free radical fighters within the body. While other antioxidants (Vitamins E, C and Beta-Carotene) are important in the removal of free radical, Glutathione does the lion share of the work, and a shortage of this vital compound puts a severe stress on the body’s immune system.  Supplementing with Gl will also assist the body in resisting outside assaults from pathogenic microorganisms (bad bacteria).

Gl is the major component in producing neurotransmitters.  Research has shown the supplemental Gl increases memory retention and cognitive ability.  Additionally, it helps to maintain steady blood sugar levels.  This is necessary for optimal brain function since the brain utilizes glucose (blood sugar) as a primary source of fuel in addition to oxygen.

The highest food based concentration of Gl is found in cottage cheese.  However to obtain the necessary benefits of Gl from cottage cheese would require an active adult to consume 1-2 lbs daily.  With the high content of sodium and saturated fat in processed cottage cheese, this would not be  recommended on a daily basis.

Finally Gl is one of the required precursor amino acids for naturally producing human growth hormone.

Max Muscle carries L-glutamine in many forms and products.  From pharmaceutical grade tasteless powder or capsules to many of our pre/post workout complexes as well as our high quality proteins.

More Fish Fatty Acids, More IGF-1 & More Muscle

A diet that is high in fish fatty acids is not only healthy, but also ergogenic. It raises the concentration of the anabolic hormone IGF-1 in the blood, according to an animal study at Texas Tech University, in which the researchers were actually trying to determine the anabolic effects of fish fatty acids on the skeleton.

 Fish fatty acids contribute to a slimmer body by stimulating fat burning and inhibiting the build up of fat reserves. These effects have been shown in animal studies, test tube studies, experiments and human trials. From experiments on people with cancer we now know that fish-oil makes protein supplementation more effective and animal tests suggest that a diet containing fish oil helps muscle tissue to recover more quickly after training.

The Texans discovered yet another reason for athletes to take relatively higher doses of omega-3-fatty acids when they carried out an experiment in which they gave middle-aged rats a high-fat diet for twenty weeks. A fifth of the diet consisted of fats. The researchers gave one group mainly n-6 fatty acids, another group n-6 and n-3 fatty acids, and one group mainly n-3 fatty acids.

Bone mass declines as ageing progresses. This also happened to the rats. The speed at which the rats lost bone mass was however clearly lower in the fish-oil group [n-3].  The n-3 diet raised the concentration of a series of anabolic hormones in the blood.

A higher protein intake also leads to higher concentrations of IGF-1. Perhaps fish fatty acids and proteins work synergistically, and raise muscle manufacture levels together via IGF-1.

Source:
Br J Nutr. 2006 Mar;95(3):462-8.

We have a very high quality fish oil supplement Complete Omega Complex that combines both fish oil and plant based omega-3 fatty acids.  Max Muscle’s fish oil products are molecularly distilled for purity and, being manufactured in California, meet the very strict standards of Proposition 65.  Prop 65 requires heavy metals to be listed on the label if they are present in amounts potentially harmful for human consumption.  Ask your Max Muscle Nutrition Coach for additional information and/or recommendations.

How Much Carbohydrate Energy Can We Store?

The human body can normally store about 375-500g (1500-2000 calories) of carbohydrate energy in the form of glycogen.  It stores 275-400g of glycogen in our muscle cells (obviously the more mass you have, the more storage) and another 100g in our liver.  The body’s upper limit for glycogen capacity (carb loading) is approximately 1g per pound of lean body mass, or about an extra 500-1000 calories. American Journal of Clinical Nutrition

So this will provide an athlete enough energy for about 2 hours of hi-intensity activity.  After that, the body begins utilizing muscle and fat storage to fund additional energy demands.  As fat is more difficult to metabolize for energy, our body readily breaks down muscle tissue as well.  This is why it is important to refuel your body with fast acting carbohydrates as well as proteins during periods of intense activity.   For more information and/or product recommendations check with any of your Max Muscle Fitness Coaches.

Caffeine – Are You Becoming Addicted?

Do you know how much caffeine you ingest daily?  If it’s in excess of 600mg per day, you may be, or becoming, a caffeine addict.  Over consumption of caffeine on a daily basis can eventually lead to health issues – raised blood pressure, increased heart rate, ulcers, increased anxiety, and insomnia.  Excessive amounts of caffeine consumed over short periods also raise our blood glucose levels.  There are two hormones – glucagon and adrenaline – when in the presence of high levels of caffeine begin releasing glycogen(blood sugar) stored in the liver.

Knowing the caffeine content of items we ingest on a daily basis is very important to our health.  An 8 oz. cup of coffee averages 100mg of caffeine, while a cup of tea averages 55mg.  Energy drinks have various amounts of caffeine, with some topping out at 300mg per serving!  Beware of pre-workout products that do not list the actual amount of stimulants, but rather lumps their ingredients into a ‘proprietary blend’ total.  These products typically have anywhere from 200 to 300+mg caffeine per scoop along with additional neuro-stimulants.  Worse yet, some of these products recommend taking multiple scoops for additional stimulation.

Recently there has been a rash of over-caffeinated pre-workout products hitting the market.  Manufacturers of these products have put more emphasis on the ‘rush’ one gets from using these supplements, rather than providing the proper amount of muscle-building components like creatine monohydrate, nitric oxide percursors, and endurance enhancers.

For more information on these type products, ask any of us at Max Muscle.  Our goal is to educate consumers and provide you with results, not just make a sale.

KY Teens Rank 3rd Lowest in Proper Nutrition

Less than 7% of teens in Kentucky ingest the minimum recommended servings of fruits & vegetables on a daily basis.  The US Center of Disease Control and Prevention recommends at least two servings of fruit and three servings of vegetables daily.  Fruits and vegetables are our main source of vitamins and minerals.   Among other things, vitamins and minerals act as catalysts for  the billions of chemical reactions that take place in our body everyday.  A diet lacking these vital micronutrients inhibits thought process, the immune system, energy levels, digestion and growth.  Imagine removing a spark plug or two from your car’s engine…wouldn’t  get too far would you?  Same thing is happening when we short our body’s of proper nutrition.

I know that getting teenagers to take in the proper nutrition is a chore in itself, I raised three daughters.  I think my middle child survived on Fruity Pebbles her freshman year. 

The best way to offset the bad eating habits of our teens is to make sure they are taking a quality multivitamin every day.  Look at multivitamins as an inexpensive insurance policy to guard against deficiencies in our food choices.  We have products ranging from a basic daily vitamin for as little as $5 per month to an elite athlete sports vitamin for $45 per month.

Ever wonder what the proper dosage of creatine per day is?

According to the International Society of Sports Nutrition (ISSN) the proper daily dosage of creatine is 0.1 grams per kilogram of body weight.  For those who live in the United States that would be 1 gram for every 22 pounds of body weight.  It is recommended to take creatine on a daily basis, both on workout days and non-workout days.  We recommend splitting your daily requirement into two servings.  On workout days, take one serving before and one after your workout.  On non-workout days, take one serving with breakfast and one with dinner.  You should cycle creatine 12-16 weeks with 4 weeks off in between.