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This Web Site NutraFitness.com was featured in Physical Magazine and was noted for it's easy to read information about supplements. Go to http://www.physicalmag.com to learn more about the magazine. This page shows info about the most used sports and training suppplements.

 Prices listed here are an average sale price in retail stores.

MSM: Short for methylsulfonylmethane, MSM is a derivative of DMSO(basically a sulfur). MSM inhibits pain impulses along nerve fibers and thus has an analgesic effect, reduces inflamation and muscle spasm, which helps cut down on muscle pain and soreness, as well as helpful in treating different types of arthritis. It can soften scar tissue, block histamine activity, providing relief from allergies. You can get it in powder or capsule/tablet form, and there are even some lotions for external application. To prevent muscle soreness, most trainers recommend taking 6gm before and after a workout. To help with arthritic pain, most doctors recommend 3-6 grams per day. Read The Miracle of MSM by Stanley Jacob M.D.

 NO2: This product is only available from MRI's website and GNC's everywhere. There are tons of knock off products also available. Go here for more information: NO2 Info  This is a nitric oxide product, see below for more information.

Nitric Oxide: First of all, is it dangerous? Several opponents of nitric oxide assert it reduces insulin levels and protein synthesis, and even damages muscle tissue. If products containing NO were this harmful, the FDA would have stepped in long ago. Why the danger? Most NO products contain arginine an amino acid that's required for growth, immune function, wound healing and protein metabolism. It is also involved in the transport and storage, as well as the excretion of nitrogen;essential in the production of growth hormone. Nitric oxide is a gas that's derived from arginine. It has many functions ranging from libido and performance to stimulation of muscle growth. It is essential for proper functioning of the cardiovascular system, central nervous system, and immune function. The question remains, does arginine increase nitric oxide to toxic levels? The answer is probably not unless you are downing such amounts of arginine that you land yourself in the hospital. The evidence thus far still shows no serious side effects from raising nitric oxide levels minimally. 5 grams of arginine on an empty stomach results in a SMALL increase nitric oxide, but enough to some growth and repair of muscle tissue. If you have an opinion about the matter, go to the Forums and register to discuss your thoughts. More Arginine info: Arginine aids blood flow in people with heart disease: Prevention, Feb 2004.

Creatine: Creatine remains the number one sports supplement 8 years running, despite some reported side effects. Creatine is found in the muscular cell and is utilized along with water for fuel. This allows the muscle to carry increased work loads, hence lifting heavier weights which leads to bigger muscles. The first week or so on creatine there is usually water weight gain of 3-5 pounds, and later because increased strength allows for lifting heavier weights,  muscle mass can be gained.. A loading phase is suggested, but newer evidence says a teaspoon a day is all you need. However, if you're taking creatine for the first time it would be wise to take what the body of research says, which is 4 tsps a day for 5 days, then just 1-2 everyday after. If you're not taking this supplement, you're missing out.

Side Effects:

Mild side effects have been reported, such as diarrhea and stomach discomfort, though it is extremely rare. Parents concerned about their kids taking it, should be aware that young kids under 17-18 years old in my opinion should not take it, though it is probably not harmful. Any further questions can be answered by emailing me. NEW: A study at Southern Mississippi showed that creatine improves overall performance, but does not prevent muscle soreness as seen in Medicine and Science in Sports and Exercise 32: S134, 2000. Another study at the University of Arkansas showed no effect of muscle cramps, injury, illness, or missed practices 32: S106, 2000. Cramps have long been thought of to occur in users in creatine as a direct result of creatine. This study shows otherwise. A good rule of thumb is to drink a gallon of water or more a day when taking creatine to prevent cramps (to be on the safe side).

Loading side effects?: It was thought several years ago, several deaths were attributed to creatine. A study at the Georgia Institute of Technology showed after 12 weeks of loading and maintenance doses caused no increase in the risk of kidney or liver dysfunction or muscle cramping. Medicine and Science in Sports and Exercise ACSM annual meeting 32: S133, 2000.

Long term side effects?:In an ongoing study done by D.L. Mathews showed after 4 years, creatine had changed no chemical markers of kidney and liver disease and toxicity. Medicine and Science in Sports and Exercise 32: S135, 2000.

Androstenedione: Technically made up of steroid molecules, this supplement is getting tons of recent exposure because of sports pros like Mark McGwire taking it.  It is thought that androstene is converted to testosterone, which of course is what encourages muscle growth and has therefore been coined as 'the legal steroid'. Newer supplements such as norandrostenedione and androstenediol, are becoming popular as being even closer to testosterone. The top 5 Andro's are: androstenedione, 4-androstenediol, 5-androstenediol, 19-norandrostenedione, and 19-norandrostenediol. It was said there were great differences in the -diones and -diols, but they are minute. There were never clinically proven side effects similar to those of steroids (testosterone), but GNC has banned the selling of it for lack of scientific evidence regarding safety.Most studies done show no change at all in testosterone levels when taking andro. JAMA (Journal of the American Medical Association) published just that in a June '99 issue. However, a more recent JAMA study done by Major League Baseball Feb 2000 showed that increasing the doses to 300 mg did indeed increase serum testosterone levels by 60%. Also showed, was the same estrogen level increase found in the previous study done by King. Have you tried it or know someone who has? Go to the forum and vote!(see below) New info: Since January 18, 2005 the U.S. FDA has banned all andro's from the retail market, making it it essentially illegal to have or use them. See the Supplements - Training Forums for more.

DHEA: The first of the so called 'testosterone boosters'. It's been pretty much proven that DHEA does NOT increase testosterone. What's it good for then? Well its the hormone in your body that regulates other hormones such as the sex hormones, adrenals, and aging processes. So supplementing might bring your youthful levels back to normal, reversing the aging process, give more energy etc. An adequate dose is 50mg a day.

HMB:  HMB is a catabolite of the amino acid leucine, and may help to maximize the anabolic effects of exercise. Effects: HMB regulates enzymes responsible for muscle breakdown, which means with more HMB in the body less tissue damage occurs,  and more muscle built over time. Simply put, anyone training hard (everyday or so), and needing to keep and build more muscle mass will benefit from HMB. The drawback? It costs about $35 for 10days and it is recommended to take at least 3 grams a day for 3 weeks. The study that was performed originally to show muscle growth was by Nissen et al., in the Journal of Applied Physiology, and showed that HMB prevented protein breakdown and promoted hypertrophy. One study is not enough to prove a supplements worth however. There was one other study, done by K.L. Neighbors and funded by Twinlab, showing football players who weight trained 3 grams per day for 28 days increased fat-free weight and decreased fat weight. Medicine and Science in Sports and Exercise, 32: S60, 2000. Is it worth a try? The cost has come down significantly in recent years, so now may be the time. If you have tried HMB and would like to share your results, please to go the FORUM and let us know!

Pyruvate: Naturally occurring in the body as a byproduct of carbohydrate metabolism that ultimately yields pyruvic acid.  This is unstable outside the body,  so scientists stabilize by combining it with sodium and calcium, hence 'calcium pyruvate'. It's thought that pyruvate can enhance energy and endurance by increasing the amount of glucose the muscle cells can take in from the blood. Exercising cells can then burn the glucose for more energy. Some research suggests pyruvate can also aid in fat loss.   Suggested dose is 3 grams a day for endurance and energy and 5-7 grams for fat loss. Prices range from $15-50. New info on pyruvate forthcoming.

Glutamine: Fast becoming the latest craze in supplementation, glutamine can do several things. First, because it makes up a substantial part of muscle, the cells there absorb quickly and put it to work to rebuild and volumize the muscles. Second it gives you an extra edge by reducing lactic acid buildup and increasing growth hormone release (See HgH for more info).   Also, glutamine can enhance the immune system, especially important after a big workout, and help the body to recuperate from stress. Glutamine is not like creatine in that you feel a pump, but taking 5 grams before and after working out may help your gains significantly. You can find it in its pure form(looks like creatine) or several new protein mixes have added glutamine as well. Prices range from $15-50. Did Glutamine work for you? Visit the forums and voice your opinion! A good place to start to learn the chemical make up of glutamine and how it works with a list of studies is here. An ongoing list of studies can be found here.

CLA: An omega-6 fatty acid, or called EFA for short, CLA is 'conjugated linoleic acid'. The conjugated part means the EFA has been changed slightly having an effect on its effectiveness. Some research suggests that CLA can aid in muscle-building and even has thermogenic effects(increased fat loss). Usage is 3-5 grams a day spread out. Prices range from $20-35. New: Another study at Kent State showed novice bodybuilders who took just over 7 grams a day for 6 weeks also gained 5 percent in lean muscle mass.

Tribulus Terrestris: This is actually an herb but it's use is correlated with increased testosterone levels, and may be safer than taking any andros directly. Also called Puncture Vine, it works by increased the hormone LH(luteinizing hormone), which is responsible for regulating testosterone levels, and actually turns on testosterone production. Also used for impotence. Look for standardized dosages from 250mg to 750mg a day, and make sure it has at least 40% saponins, the main indredient.

Glucosamine: For athletes looking for better joint recuperation and shorter recovery times, Glucosamine is an excellent choice as it helps the body rebuild cartilage and other connective tissues. There are many forms of this nutrient on the market, the most readily available is sulfate, along with hydrochloride. This substance has been touted as a natural way to fight arthritis and is excellent for treating inflammation and pain. The recommended dose is 1500 mg's for the first couple of weeks, then sliding down to 500 or so.

Growth Hormone-HgH: One of the most important hormones in the human body, it plays a role in muscle growth and retention due to its abilitiy to promote cell division and repair throughout the body. It promotes the growth of bones and connective tissues as well and even increases EFA's increasing energy burns from stored fat.  Here's the catch. You can't get it over the counter it's prescription only and then its intravenous. So how can you get growth hormone to work for you? You have to start training with specific techniques and exercises. You have to supplement and eat in your diets those substances that will most likely increase HGH, and that goes beyond this page. I hope to have a page dedicated to HGH soon, in the mean time, for more specifics e-mail me from the home page. New info: The amino acid L-Arginine is a strong stimulater of Growth Hormone, and as we age, both substances are depleted. Supplementing L-Arginine, and thus increasing growth hormone, may slow down the aging process.  Another amino L-Glutamine  is also involved in many muscular systems, including production of growth hormone. Info on how to take it is sparse, but  expense wise, it can run up to $1000 a month and is available by prescription only. Some side effects are retention and severe arthritits. Most bodybuilders turn to natural growth hormone-releasing agents like the aminos above. An after workout post recovery drink called Regenerize is hitting gyms everywhere and gaining popularity. It is supposed to have HGH in it, but  it is believed it is just a strong recovery drink. Controversy has arisen concerning  those   ingredients, the least of which is the new drug GHB, which kids take now like acid. Most people would do well to stay away from this stuff, email me with questions.

N-acetyl cysteine-NAC: This supplement is little known in the sports community. It should be taken by everyone in sports and then again by anyone looking to improve health and longevity. Termed an antioxidant, NAC works with Vit E and C to improve overall cell growth and scavenges harmful substances like free radicals. NAC increases glutathione levels by 500% according to recent study. For body builders, other research shows that NAC may help support lean body mass. The study showed that with increased anaerobic excercise, subjects on the placebo lost lean body mass, those on NAC kept it. It seems to do this by increasing the body's production of glutamine, a muscle nutrient(see above). Other studies show NAC can reduce inflammation. I buy mine at a cost of bout $10 for 30 capsules buy one get one half off at GNC, and will prolly take this supplement the rest of my life.

ZMA: Zinc and Magnesium Aspartate. Studies show these supplements and help with testosterone and growth hormone levels while you sleep, so are good for muscle recovery. More info upcoming on these important supplements.

Coming soon: A protein page! In the mean time go to the forums to get specific info. Also: Ecdysterone, Myostatin, N02 and L-Arginine, a protein page, info on ZMA, and new info on the various Andros.