Tag: creatine

Supps

The supps that boost testosterone

Kamal Patel is a director of Examine.com, the research-based resource on supplementation and nutrition, and a nutrition researcher with an MPH and MBA from Johns Hopkins University. He is based in San Francisco, California. There are many supplements on the market claiming to enhance testosterone but many of them are herbal supplements that may well improve libido and boost confidence and do absolutely nothing for testosterone levels. These libido enhancers include herbs such as tribulus terrestris, maca, and fenugreek, all which have very noticeable effects on sex drive, yet have no effect on testosterone levels. Other herbs, such as eurycoma…

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Supps

How do you know what’s in your supps?

Aaron Deere is a sports nutritionist, functional medicine consultant and advanced personal trainer. He is based in London. The dietary supplement industry is big business. In 2013 it was worth an estimated $104bn, according to the Nutrition Business Journal Report, with expected annual growth of 6%. There are approximately 29,000 dietary supplements currently on the market, which were made up of more than 600 supplement ingredients. So it may come as a surprise that for such a huge and growing industry, dietary supplements remains a largely unregulated business. When compared to highly-regulated markets, such as clinical drugs, the quality control of…

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Fat Loss Hypertrophy

How I built a brand new body

As the editor of IronLife, I bet I know more about the right ways to train, eat and recover than the average commercial gym personal trainer. But that’s only because I have been lucky enough to regularly speak to some of the smartest and brightest minds in the fields of training and nutrition who contribute to IronLife. I have no formal fitness or nutrition qualifications and I am a journalist first and foremost. My biggest strength is listening, not lifting. My natural habitat is a bar, not under one. And that’s the main reason how I found myself in the…

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Supps

Improve insulin sensitivity

Dr. Spencer Nadolsky is a practicing medical physician. He is based in Suffolk, Virginia. Your body is on a never-ending quest for balance. Its ultimate goal is homeostasis, or an active balance, inside every cell. A key way your body regulates itself is through hormone sensitivity and resistance. Being sensitive to a hormone means it only takes a little bit of it to trigger a reaction in your body. Being resistant means it’ll take a far higher exposure to that hormone before your body pays attention. If you want to build lean muscle mass and burn body fat, then your…

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Hypertrophy Supps

The case for creatine

Dr. Spencer Nadolsky is a practicing medical physician. He is based in Suffolk, Virginia. Creatine is a nitrogen-based organic acid that occurs naturally in all vertebrates. It increases the formation of adenosine triphosphate (ATP), which supplies energy to all cells in the body, including muscle. Therefore, creatine improves the ability of muscle cells to cope with intense exercise. There is a great deal of strong research behind its safety as a supplement and its ability to improve muscular power output. It also increases anaerobic endurance by acting as fuel for your cells. Muscle cells will use creatine for energy before…

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Nutrition Supps

The importance of pre-workout nutrition

What you eat two hours before you train has a big impact on performance, but your pre-workout nutrition plan should start a day earlier, says Mike Mahler Mike Mahler is a hormone optimisation researcher and supplement designer. He is based in Las Vegas, Nevada.  Iron Insights The day before Your pre-workout nutrition strategy should really start the day before your next session. Taking on plenty of high-quality nutrition will set you up perfectly, especially those times you may find it difficult to eat well a couple of hours before you train. Two hours before Eating a meal balanced with quality…

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Supps

Why the supplement industry needs science

Dr Jose Antonio is CEO and co-founder of the International Society Of Sports Nutrition and assistant professor of exercise and sports science at Nova Southeastern University in south Florida. I never planned on starting the International Society of Sports Nutrition (ISSN), nor did my colleagues. Whoever coined the expression that necessity is the mother of invention was right on the money. The ISSN evolved from the fact that other organisations did such a poor job at promoting the scientific aspects of the sports nutrition supplement category. I remember giving a talk with Dr. Jeff Stout at an ACSM conference many…

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Supps

5 supps that can boost your mood

Kamal Patel is a director of Examine.com, the research-based resource on supplementation and nutrition, and a nutrition researcher with an MPH and MBA from Johns Hopkins University. He is based in San Francisco, California. If you train hard and eat well you are doing all you can to look as good as possible. But it’s just as important to feel good too. And there are some supplements that can help put you in a more positive frame of mind so you can get the most out of every single day. 1 St. John’s Wort   Hypericum perforatum, also known as…

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Supps

Workout supps for better performance

Kamal Patel is a director of Examine.com, the research-based resource on supplementation and nutrition, and a nutrition researcher with an MPH and MBA from Johns Hopkins University. He is based in San Francisco, California. We all want to have the most effective session every time we work out. It’s the only way to keep pushing your body forwards so that you get either stronger, leaner or fitter, depending on your training goal. While a varied and nutritious diet and high-quality sleep are essential in allowing you to attach every single workout as hard as possible, there are some supplements that…

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