תזונה ותוספים ריכוז מחקרים על תוספים לא יעילים...

[Mike Bikov]

אי יעילות בתיסוף BCAA:

The anabolic hormone response to a lower-body resistance exercise bout in conjunction with oral BCAA supplementation

1University of South Florida – Exercise and Performance Nutrition Laboratory, Tampa, FL, USA
2Baylor University – Exercise and Biochemical Nutrition Laboratory, Waco, TX, USA
3Texas A&M University – Exercise and Sport Nutrition Laboratory, College Station, TX, USA


from 2009 International Society of Sports Nutrition Conference and Expo
New Orleans, LA, USA. 14–15 June 2009

Journal of the International Society of Sports Nutrition 2009, 6(Suppl 1):P7doi:10.1186/1550-2783-6-S1-P7


Published: 31 July 2009

© 2009 Campbell et al; licensee BioMed Central Ltd.

Background

BCAAs (leucine, isoleucine, and valine), particularly leucine, activate key enzymes in protein synthesis after physical exercise. Research has demonstrated that BCAAs increase mTOR phosphorylation and activate p70 S6 kinase in human muscle via an Akt-independent pathway. The extent to which BCAAs influence the anabolic hormone response in conjunction with resistance exercise is not well established. A randomized, double-blind, placebo-controlled study was performed to evaluate the effects of BCAA ingestion in conjunction with an acute bout of lower-body resistance exercise (RE) on various anabolic hormones.

Methods

20 recreationally active males ingested a BCAA supplement (120 mg/kg/bw) (n = 10; 24.4 years; 178.3 cm; 85.4 kg) or a placebo (n = 10; 21 years; 176.8 cm; 83 kg) at 3 time points: 30 minutes prior to RE, and immediately pre-RE and immediately post-RE. Subjects performed 4 sets of leg press and 4 sets of leg extension at 80% 1 RM to failure. Rest periods between sets and exercises was approximately 150 seconds. Venous blood was sampled at baseline; 30 min later, immediate postexercise, 30 min post-exercise; 2 hrs post-exercise, and 6 hrs post-exercise for serum insulin, growth hormone (GH), and free insulin-like growth factor-1 (IGF-1). A two-way ANOVA with repeated measures was utilized to analyze the data.

Results

Data are reported as means ± SD at baseline; 30 min later, immediate postexercise, 30 min post-exercise; 2 hrs post-exercise, and 6 hrs post-exercise. Insulin values were 19.2 ± 7.8, 23.0 ± 9.6, 25.3 ± 12.9, 24.8 ± 14.3, 19.0 ± 9.0, 15.8 ± 6.4 and 22.0 ± 10.5, 22.0 ± 10.9, 27.8 ± 9, 24.1 ± 8.7, 17.9 ± 8.8, 21.2 ± 12.8 uIU/mL for the BCAA and Placebo groups, respectively. A significant main effect for time was observed (p < .001), but no significant main effect for group (p = .758) or significant interaction (p = .465) was observed for insulin. GH values were .41 ± .81, .64 ± .97, 1.9 ± 2.2, 1.5 ± 2.6, .23 ± .32, 2.6 ± 4.0 and .07 ± .09, .84 ± 1.3, 2.2 ± 1.9, 2.2 ± 3.8, .28 ± .76, .36 ± .56 ng/ml for the BCAA and Placebo groups, respectively. A significant main effect for time was observed (p = .021), but no significant main effect for group (p = .672) or significant interaction (p = .217) was observed for GH. Free IGF-1 values were 1.3 ± .83, 1.2 ± .72, 1.2 ± .77, 1.4 ± .91, 1.1 ± .74, .95 ± .64 and 1.3 ± .43, 1.2 ± .43, 1.6 ± .54, 1.5 ± .57, 1.4 ± .46, 1.1 ± .53 ng/ml for the BCAA and Placebo groups, respectively. A significant main effect for time was observed (p = .014), but no significant main effect for group (p = .569) or significant interaction (p = .356) was observed for free IGF-1.

Conclusion

An acute bout of lower-body RE significantly increases insulin, GH, and IGF-1 in the immediate post-exercise time period, but oral ingestion of BCAA at a dosage of 120 mg/kg/bw does not impart an additional effect of the hormonal response to the resistance exercise stimulus.

סקירה רחבת היקפים

http://jn.nutrition.org/cgi/content/full/135/6/1591S

Horm Metab Res. 1998 Apr;30(4):188-94.
Related Articles, Links

Influence of paroxetine, branched-chain amino acids and tyrosine on neuroendocrine system responses and fatigue in humans.

Str?der HK, Hollmann W, Platen P, Donike M, Gotzmann A, Weber K.

Institute of Sports Games, German Sport University, K?ln.

Effects of a serotonin re-uptake inhibitor and oral amino acid supplementations on physical and mental performance as well as neuroendocrine variables were investigated. 10 male subjects cycled in four trials until exhaustion. Participants ingested a placebo in trial (T) I, 20 mg paroxetine in T II, 21 g branched-chain amino acids (BCAA) in T III and 20g tyrosine (TYR) in T IV. Heart rate, capillary lactate, plasma insulin, free fatty acids, glucose, serotonin and beta-endorphin did not differ in trials. Plasma ammonia increments during exercise were higher in T III. Plasma BCAA in T III and plasma TYR in T IV were increased after 30 min of exercise according to the supplemented substances. In contrast to all other trials, the ratio of plasma free TRP/BCAA did not increase in T III. Plasma TYR/BCAA was augmented in T IV and decreased in T III after 30 min of exercise, whereas it did not change in T I and II. Plasma prolactin (PRL), growth hormone, cortisol, adrenocorticotropic hormone, norepinephrine and epinephrine increased during all trials. Plasma PRL increments were higher in T IV. Exhaustion was reached earlier in T II. No significant differences were found between other trials. Drive during psychometric testing subsequent to exercise was improved in T III and IV. The results indicate that fatigue during endurance exercise was increased by pharmacological augmentation of the brain serotonergic activity. However, a reduction of 5-HT synthesis via BCAA supplementation did not affect physical fatigue. TYR administration did not alter physical performance either although plasma PRL increments suggest that changes in the monoaminergic system were induced. Precaution is necessary before assuming an ergogenic value of amino acids.

ranched-chain amino acid supplementation and human performance when hypohydrated in the heat
Samuel N. Cheuvront,1 Robert Carter, III,1 Margaret A. Kolka,1 Harris R. Lieberman,1 Mark D. Kellogg,2 and Michael N. Sawka1

1US Army Research Institute of Environmental Medicine, Natick 01760; and 2Department of Laboratory Medicine, Children's Hospital, Boston, Massachusetts 02115

Submitted 8 April 2004 ; accepted in final form 19 May 2004

The serotonin system may contribute to reduced human performance when hypohydrated in the heat. This study determined whether branched-chain amino acid (BCAA) supplementation could sustain exercise and cognitive performance in the heat (40?C dry bulb, 20% relative humidity) when hypohydrated by 4% of body mass. Seven heat-acclimated men completed two experimental trials, each consisting of one preparation and one test day. On day 1, a low-carbohydrate diet was eaten and subjects performed exhaustive cycling (morning) and treadmill exercise in the heat (afternoon) to lower muscle glycogen and achieve the desired hypohydration level. On day 2, subjects consumed an isocaloric BCAA and carbohydrate (BC) or carbohydrate-only drink during exercise. Experimental trials included 60 min of cycle ergometry (50% peak oxygen uptake) followed by a 30-min time trial in the heat. A cognitive test battery was completed before and after exercise, and blood samples were taken. BC produced a 2.5-fold increase (P < 0.05) in plasma BCAA and lowered (P < 0.05) the ratios of total tryptophan to BCAA and large neutral amino acid. Blood prolactin, glucose, lactate, and osmolality were not different between trials but increased over time. Cardiovascular and thermoregulatory data were also similar between trials. BC did not alter time-trial performance, cognitive performance, mood, perceived exertion, or perceived thermal comfort. We conclude that BCAA does not alter exercise or cognitive performance in the heat when subjects are hypohydrated.
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אי יעילות בקריאטין אתל איסטר (פורומולות למינהן):

המלא:

http://www.jissn.com/content/6/1/6


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The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels.

Spillane M, Schoch R, Cooke M, Harvey T, Greenwood M, Kreider R, Willoughby DS.

1: J Int Soc Sports Nutr. 2009 Feb 19;6:6.


Department of Health, Human Performance and Recreation, Baylor University, Box 97313, Waco, TX 76798, USA. [email protected].

ABSTRACT: Numerous creatine formulations have been developed primarily to maximize creatine absorption. Creatine ethyl ester is alleged to increase creatine bio-availability. This study examined how a seven-week supplementation regimen combined with resistance training affected body composition, muscle mass, muscle strength and power, serum and muscle creatine levels, and serum creatinine levels in 30 non-resistance-trained males. In a double-blind manner, participants were randomly assigned to a maltodextrose placebo (PLA), creatine monohydrate (CRT), or creatine ethyl ester (CEE) group. The supplements were orally ingested at a dose of 0.30 g/kg fat-free body mass (approximately 20 g/day) for five days followed by ingestion at 0.075 g/kg fat free mass (approximately 5 g/day) for 42 days. Results showed significantly higher serum creatine concentrations in PLA (p = 0.007) and CRT (p = 0.005) compared to CEE. Serum creatinine was greater in CEE compared to the PLA (p = 0.001) and CRT (p = 0.001) and increased at days 6, 27, and 48. Total muscle creatine content was significantly higher in CRT (p = 0.026) and CEE (p = 0.041) compared to PLA, with no differences between CRT and CEE. Significant changes over time were observed for body composition, body water, muscle strength and power variables, but no significant differences were observed between groups. In conclusion, when compared to creatine monohydrate, creatine ethyl ester was not as effective at increasing serum and muscle creatine levels or in improving body composition, muscle mass, strength, and power. Therefore, the improvements in these variables can most likely be attributed to the training protocol itself, rather than the supplementation regimen.​

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http://www.muscletalk.co.uk/article-creatine-ethyl-ester.aspx

Although CEE is probably not harmful in any way, it seems that it simply may not be as efficient as creatine monohydrate, and for sure it is no more efficient as creatine monohydrate. It therefore seems logical to save money and buy the type of creatine which is tried and tested: creatine monohydrate. My point is even if CEE formulas do work somewhat, they are certainly no better than monohydrate. And the outlandish claims that CEE gives 'no water retention' and such like are preposterous.
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The Effects of Creatine Ethyl Ester Supplementation Combined with Resistance Training on Body Composition, Muscle Mass and Performance, and Intramuscular Creatine Uptake in Males
Mike Spillane, M.S.Ed.
Advisor: Darryn S. Willoughby, Ph.D.

Creatine monohydrate has become one of the most popular ingested nutritional supplements due to its potential enhancement of athletic performance. Creatine absorption from the serum into skeletal muscle occurs through the utilization of a membrane-spanning protein, CreaT1. Numerous creatine formulations have been developed primarily to maximize creatine absorption. Creatine ethyl ester (CEE) has been chemically modified by adding an ester group and is thought to increase creatine bioavailability by by-passing the CreaT1. This study examined how a seven week supplementation regimen with CEE affected body composition, muscle mass and performance, whole body creatine retention, as well physiological and molecular adaptations, associated with creatine uptake in nonresistance-trained males following a resistance-training program. Results demonstrated that CEE did not show any additional benefit to increases in muscle strength/performance or a significant increase in total muscle creatine when compared to creatine monohydrate or placebo. CEE supplementation did show a large increase in creatinine levels throughout the study

המלא
https://beardocs.baylor.edu/bitstream/2104/5256/1/mike_spillane_masters.pdfbitstream​

אי יעילות בפורמולות קריאטין השונות מקריאטין מונו

Amino Acids. 2011 Mar 22. [Epub ahead of print]
Analysis of the efficacy, safety, and regulatory status of novel forms of creatine.

Jäger R, Purpura M, Shao A, Inoue T, Kreider RB.

Increnovo LLC, 2138 E Lafayette Pl, Milwaukee, WI, 53202, USA.
Abstract

Creatine has become one of the most popular dietary supplements in the sports nutrition market. The form of creatine that has been most extensively studied and commonly used in dietary supplements is creatine monohydrate (CM). Studies have consistently indicated that CM supplementation increases muscle creatine and phosphocreatine concentrations by approximately 15-40%, enhances anaerobic exercise capacity, and increases training volume leading to greater gains in strength, power, and muscle mass. A number of potential therapeutic benefits have also been suggested in various clinical populations. Studies have indicated that CM is not degraded during normal digestion and that nearly 99% of orally ingested CM is either taken up by muscle or excreted in urine. Further, no medically significant side effects have been reported in literature. Nevertheless, supplement manufacturers have continually introduced newer forms of creatine into the marketplace. These newer forms have been purported to have better physical and chemical properties, bioavailability, efficacy, and/or safety profiles than CM. However, there is little to no evidence that any of the newer forms of creatine are more effective and/or safer than CM whether ingested alone and/or in combination with other nutrients. In addition, whereas the safety, efficacy, and regulatory status of CM is clearly defined in almost all global markets; the safety, efficacy, and regulatory status of other forms of creatine present in today's marketplace as a dietary or food supplement is less clear.

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שוקו VS פורמולת שקר כולשהו

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http://www.lbs.co.il/showpost.php?p=58750&postcount=7

פורמולת שאטגאן יעילה רק בגלל המרכיבים הפעילים שמזוכרים בציטוט

Effects of 28 days of resistance exercise and consuming a commercially available pre-workout supplement, NO-Shotgun(R), on body composition, muscle strength and mass, markers of satellite cell activation, and clinical safety markers in males.


J Int Soc Sports Nutr. 2009 Aug 5;6(1):16. [Epub ahead of print]Click here to read Links
Effects of 28 days of resistance exercise and consuming a commercially available pre-workout supplement, NO-Shotgun(R), on body composition, muscle strength and mass, markers of satellite cell activation, and clinical safety markers in males.
Shelmadine B, Cooke M, Buford T, Hudson G, Redd L, Leutholtz B, Willoughby DS.

ABSTRACT: Purpose: This study determined the effects of 28 days of heavy resistance exercise combined with the nutritional supplement, NO-Shotgun(R), on body composition, muscle strength and mass, markers of satellite cell activation, and clinical safety markers. METHODS: Eighteen non-resistance-trained males participated in a resistance training program (3 X 10-RM) 4 times/wk for 28 days while also ingesting 27 g/day of placebo (PL) or NO-Shotgun(R) (NO) 30 min prior to exercise. Data were analyzed with separate 2 x 2 ANOVA and t-tests (p < 0.05). RESULTS: Total body mass was increased in both groups (p = 0.001), but without any significant increases in total body water (p = 0.77). No significant changes occurred with fat mass (p = 0.62); however fat-free mass did increase with training (p = 0.001), and NO was significantly greater than PL (p = 0.001). Bench press strength for NO was significantly greater than PL (p = 0.003). Myofibrillar protein increased with training (p = 0.001), with NO being significantly greater than PL (p = 0.019). Serum IGF-1 (p = 0.046) and HGF (p = 0.06) were significantly increased with training and for NO HGF was greater than PL (p = 0.002). Muscle phosphorylated c-met was increased with training for both groups (p = 0.019). Total DNA was increased in both groups (p = 0.006), while NO was significantly greater than PL (p = 0.038). For DNA/protein, PL was decreased and NO was not changed (p = 0.014). All of the myogenic regulatory factors were increased with training; however, NO was shown to be significantly greater than PL for Myo-D (p = 0.008) and MRF-4 (p = 0.022). No significant differences were located for any of the whole blood and serum clinical chemistry markers (p > 0.05). CONCLUSIONS: When combined with heavy resistance training for 28 days, NO-Shotgun(R) is not associated with any negative side effects, nor does it abnormally impact any of the clinical chemistry markers. Rather, NO-Shotgun(R) effectively increases muscle strength and mass, myofibrillar protein content, and increases the content of markers indicative of satellite cell activation.

ולמה היא יעילה?

"NO-Shotgun contains a proprietary blend of
a number of compounds, but those assumed to target muscle strength and mass are creatine
monohydrate, beta-alanine, arginine, KIC, and leucine."

כמו כן, לא לשכוח.
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אי יעילות בתוסף ה L-Carnitine לאיבוד השומן

Carnitine does not improve weight loss outcomes in valproate-treated bipolar patients consuming an energy-restricted, low-fat diet.


Bipolar Disord. 2006 Oct;8(5 Pt 1):503-7.


Elmslie JL, Porter RJ, Joyce PR, Hunt PJ, Mann JI.
Department of Psychological Medicine, Christchurch School of Medicine and Health Sciences, Christchurch, New Zealand. [email protected]


Abstract
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OBJECTIVES: Carnitine deficiency impairs fatty acid beta-oxidation and may partly explain weight gain in valproate-treated patients. The aim of this study was to determine whether l-carnitine supplementation improves weight loss outcomes in bipolar patients taking sodium valproate.

METHODS: Sixty bipolar patients with clinically significant weight gain thought to be related to sodium valproate, who had been taking sodium valproate for >or=6 months, were randomized to l-carnitine (15 mg/kg/day) or placebo for 26 weeks, in conjunction with a moderately energy-restricted, low-fat diet. The primary outcome measure was weight change.

RESULTS: l-carnitine had no effect on mean weight loss compared with placebo (-1.9 kg versus - 0.9 kg) (F = 0.778, df = 1,58, p = 0.381). The number of people in each group able to lose any weight was identical ( = 0, p = 1.0); more patients in the carnitine group (nine versus five) achieved a clinically significant weight loss (>or=5%) but this was not statistically significant (p = 1.0, Fisher's exact test).

CONCLUSIONS: At the dose prescribed in this study carnitine supplementation did not improve weight loss outcomes in valproate-treated bipolar patients consuming an energy-restricted, low-fat diet.
PMID: 17042889 [PubMed - indexed for MEDLINE]​

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L-Carnitine supplementation combined with aerobic training does not promote weight loss in moderately obese women.
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Int J Sport Nutr Exerc Metab. 2000 Jun;10(2):199-207
.

Villani RG, Gannon J, Self M, Rich PA.
Department of Human Biology and Movement Science, Royal Melbourne Institute of Technology, Melbourne, Victoria, 3083, Australia
.
Abstract
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L-Carnitine (L-C) transports fatty acids into mitochondria for oxidation and is marketed as a weight loss supplement. In a double-blind investigation to test the weight loss efficacy of L-C, 36 moderately overweight premenopausal women were pair matched on Body Mass Index (BMI) and randomly assigned to two groups (N = 18). For 8 weeks the L-C group ingested 2 g twice daily of L-C, while the placebo (P) group ingested the same amount of lactose. All subjects walked for 30 min (60-70% maximum heart rate) 4 days/week. Body composition, resting energy expenditure (REE) and substrate utilization were estimated before and after treatment. For the subjects who completed the study (15 P, 13 L-C), no significant changes in mean total body mass (TBM), fat mass FM, and resting lipid utilization occurred over time, nor were there any significant differences between groups for any variable. Conversely REE increased significantly for all subjects, but no between group differences existed. Five of the L-C group experienced nausea or diarrhea and consequently did not complete the study. Eight weeks of L-C ingestion and walking did not significantly alter the TBM or FM of overweight women, thereby casting doubt on the efficacy of L-C supplementation for weight loss.

PMID: 10861338 [PubMed - indexed for MEDLINE]
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אי יעילות בגלוטמין

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גלוטמין יעיל רק לאנשים עם כוויות דרגה 2

Welbourne TC. Increased plasma bicarbonate and growth hormone after an oralglutamine load. Am J Clin Nutr (1995) 61: 1058-1061.
(2) Lacey J and Wilmore D. Is glutamine a conditionally essential amino acid? Nutr Rev (1990) 48: 297-309.


(18) Appl Physiol Nutr Metab. 2006 Oct;31(5):518-529. Links Addition of glutamine to essential amino acids and carbohydrate does not enhance anabolism in young human males following exercise.

http://www.kilogram.co.il/63/אבקות-חלבון-תוספי-תזונה-ומה-שבינהם/

אי יעילות בשרופי שומן חוקיים:
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Obes Rev. 2011 Oct;12(10):841-51. doi: 10.1111/j.1467-789X.2011.00908.x.

Fat burners: nutrition supplements that increase fat metabolism.

Jeukendrup AE, Randell R.


School of Sport and Exercise Sciences, University of Birmingham, Birmingham, UK.

The term 'fat burner' is used to describe nutrition supplements that are claimed to acutely increase fat metabolism or energy expenditure, impair fat absorption, increase weight loss, increase fat oxidation during exercise, or somehow cause long-term adaptations that promote fat metabolism. Often, these supplements contain a number of ingredients, each with its own proposed mechanism of action and it is often claimed that the combination of these substances will have additive effects. The list of supplements that are claimed to increase or improve fat metabolism is long; the most popular supplements include caffeine, carnitine, green tea, conjugated linoleic acid, forskolin, chromium, kelp and fucoxanthin. In this review the evidence for some of these supplements is briefly summarized. Based on the available literature, caffeine and green tea have data to back up its fat metabolism-enhancing properties. For many other supplements, although some show some promise, evidence is lacking. The list of supplements is industry-driven and is likely to grow at a rate that is not matched by a similar increase in scientific underpinning.

© 2011 The Authors. obesity reviews © 2011 International Association for the Study of Obesity
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סיכום כללי של עשרות תוספים + רפרנסים

http://www.informationisbeautiful.net/play/snake-oil-supplements/
https://spreadsheets.google.com/spreadsheet/ccc?hl=en&key=t4U7_DxCpwZPcVrWP0NrB2w&hl=en#gid=0
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[מדוזה]

תודה רבה .

 

[EMZ]

תותח

 

[huge]

יותר משתלם כספית לקנות את השוטגאן מאשר את כל הרכיבים בנפרד...

 

[Mike Bikov]

לא, כי אם תסתכל על המינונים בשאטגאן ותסתכל כמה אתה מקבל על כל אחד מהדברים הללו בנפרד ביחס של עלות/מינון אתה תבין.

 

[huge]

אז זהו שבדקתי ,הקטע שבשוטגאן הם לא מפרסמים את המינונים של בטה אלנין ארג'נין קיק וליוסין
ובטה אלנין בנפרד עולה 30 דולר...

 

[Mike Bikov]

תהיה בטוח שהמינונים שם מצחיקים, ובטא אלנין לא כזה יעיל ואלו שכן יצאו איכשהו יעילים מדובר על 4 גרם/יום, תהיה בטוח שלא שמו לך את המינון הזה בשאטגאן.
וזה 30$ ל 500 גרם, אם תחלק את זה ל 4 גרם יוצא לך 125 מנות (מה גם שעל העטיפה ממליצים בכלל 2 גרם, אז יוצא לך בכלל 250 מנות)

 

[huge]

מה שגם מעניין אותי מה עושה את נו אקספלואד לתוסף כה חזק,חבר שלי ניסה אמר שנתן לו ממש קיק רציני.
כש זה בכלל לא מכיל קריאטין מונו...

 

[Mike Bikov]

אף אחד לא אמר שזה לא נותן קיק (לפחות בשבוע הראשון לצריכה), קומבינציה של קפיאין עם קריאטין ואל ארגנין תמיד יתנו קיק לא משנה איך תקח את זה, הבעיה שבמבחן התוצאה אין שום דבר. על כל זה פורמולות מתבססות על ההרגשה הריגעית ועל כך אתה משלם.

 

[Sugarzaza]

HMB?

 

[Mike Bikov]

HMB?

הבעיה בכל המחקרים שראיתי עד היום על HMB ועל כמה שהוא "יעיל" הייתה בקומבינציה עם תוספים אחרים כמו קריאטין, ליאוצין, בטא אלנין ועוד ויכול מאוד להיות שלבד הוא לא שווה כלום.

36. Someren KA, Edwards AJ, Howatson G. Supplementation with beta-hydroxy-beta-methylbutyrate (HMB) and alpha-ketoisocaproic acid (KIC) reduces signs and symptoms of exercise-induced muscle damage in man. Int J Sport Nutr Exerc Metab. 2005 Aug; 15(4): 413-24.
37. Panton LB, Rathmacher JA, Baier S, Nissen S. Nutritional supplementation of the leucine metabolite beta-hydroxy-beta-methylbutyrate (hmb) during resistance training. Nutrition. 2000 Sep; 16(9): 734-9.
38. Nissen S, Sharp R, Ray M, Rathmacher JA, Rice D, Fuller JC Jr, Connelly AS, Abumrad N. Effect of leucine metabolite beta-hydroxy-beta-methylbutyrate on muscle metabolism during resistance-exercise training. J Appl Physiol. 1996 Nov;81(5): 2095-104.
39. Jowko E, Ostaszewski P, Jank M, Sacharuk J, Zieniewicz A, Wilczak J, Nissen S. Creatine and beta-hydroxy-beta-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program. Nutrition. 2001 Jul-Aug;17(7-8):558-66.
86. Nissen S, Wolinsky I, Driskell J, Turpin A, Beer C, Feliciano J. HMB. Nutritional Ergogenic Aids. 2004; 152-154.


אני אחפש משהו..
יש לך כאן בכל מקרה ציטוט של טום ונטרו

One last thing: You asked about dosages. In most of the studies that showed positive results, the benefits were dose-dependent. The 1996 Journal of Applied Physiology study looked at doses of 1.5 grams to 3.0 grams and showed better results with 3.0 grams. Later studies showed better results with 6 grams per day than 3 grams per day. HMB is not cheap, so even if you believe you might benefit from HMB supplementation, you have to ask yourself if the product is cost-effective. To confound things even more, the optimal dose simply isn't known. Some studies showed that 6 grams was less effective than 3 grams, but I've heard other people claim that HMB isn't effective until you take 12 grams a day. At that point, the cost would be enough to make the payment for a pretty nice new car!

 

[Mike Bikov]

הינה מצאתי דברים מעודכנים, בשורה התחתונה העלות לא שווה מול התועלת. מתאמנים מתחילים הפיקו יותר תועלת מהמוצר אבל השאלה האם הם הפיקו זאת מהמוצר או בגלל היותם מתאמנים מתחילים שלא דרכו מעולם בחד"כ (הגדרת וינגייט). כמו כן מדובר כאן על מינונים יחסית נמוכים למה שאנשים אומרים לקחת בפועל ככה שזה מתחיל לעלות כמו סייקל לכל דבר ותחשבו בעצמכם מה יהיה יותר משתלם ואיפה התוצאות יהיו ברורות יותר, 12 גרם של הזבל הזה ליום זה לא צחוק בכלל גם במנוחים של ארה"ב ובארץ אני לא מדבר בכלל.
בסכמת המחקרים הכוללת אנשים עלו רק בכוח אבל לא היה הבדל בשיפור הרכב הגוף, בקיצור ב-ו-ל-ש-י-ט.
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Effects of nine weeks of beta-hydroxy-beta- methylbutyrate supplementation on strength and body composition in resistance trained men.

1: J Strength Cond Res. 2009 May;23(3):827-35.

Thomson JS, Watson PE, Rowlands DS. The Institute of Food, Nutrition & Human Health, Massey University, Albany, New Zealand. [email protected]
The dietary supplement beta-hydroxy-beta-methylbutyrate (HMB) is claimed to increase strength, lean body mass, and decrease fat mass when used in conjunction with resistance training. Although there is some support for these claims, the evidence is not conclusive, and it is even less so for resistance trained individuals. Therefore, we aimed to further elucidate the effects of HMB supplementation in trained men. A randomized, double-blind, controlled study design was used to investigate the effects of supplementing 22 resistance trained men with 3 g.d of HMB or corn starch placebo for 9 weeks with resistance training. The effect of HMB on strength was determined using the 1-repetition maximum (1RM) method for the lower body (leg extension) and upper body (bench press, bicep preacher curl) at baseline and after the supplementation period. Body composition was assessed by skinfolds and bioelectrical impedance analysis (BIA). Overall, 9 weeks' HMB supplementation resulted in a clear-cut, trivial increase in combined averaged strength measures of 1.6% (90% confidence limits: +/-4.3%). When considered in isolation, however, leg extension 1RM increased by a substantial 9.1% (90% confidence limits: +/-7.5%), but the effect on upper-body strength was inconclusive (bench press: -1.9 +/- 9.3%; bicep curl: -1.7 +/- 4.7%). Based on BIA estimates, HMB had a decreasing (although inconclusive) influence on fat mass of -9 +/- 14%, but it had a clear, trivial effect on fat-free mass of 0.2 +/- 2.2%. The magnitude of change in body mass was trivial, but the probability of substantial reductions in skinfold thicknesses ranged from negligible to likely. In previously trained men, supplementation of HMB in conjunction with resistance training provides a substantial benefit to lower-body strength, but it has negligible effects on body composition.

Effects of beta-hydroxy-beta-methylbutyrate supplementation during resistance training on strength, body composition, and muscle damage in trained and untrained young men: a meta-analysis.

1: J Strength Cond Res. 2009 May;23(3):836-46.

Rowlands DS, Thomson JS. Exercise and Sport Sciences, Institute of Food, Nutrition and Human Health, Massey University, Wellington, New Zealand. [email protected]
Beta-hydroxy-beta-methylbutyrate (HMB) is a popular supplement in the resistance training community, with its use supported by claims of increased strength, muscle growth, and improved recovery; however, research outcomes are variable. Therefore, we meta-analyzed the effectiveness of HMB on strength, body composition, and muscle damage. Nine qualifying studies yielded 14 comparisons subcategorized by training experience (trained, untrained) to provide 12-13 estimates of strength (upper body, lower body, overall average), 13 estimates of fat and fat-free mass, and 7 estimates of the muscle-damage marker creatine kinase. The meta-analysis comprised 394 subjects (age 23 +/- 2 years, mean +/- between-study SD) with 5 +/- 2 weeks' intervention and 5 +/- 6 h.wk of training. The estimates were analyzed using a meta-analytic mixed model with study sample size as the weighting factor that included the main-effect covariates to control for between-study differences in HMB dose, intervention duration, training load, and dietary cointervention. To interpret magnitudes, meta-analyzed effects were standardized using the composite baseline between-subject SD and were qualified using modified Cohen effect size thresholds. There were small benefits to lower-body (mean +/- 90% confidence limit: 9.9% +/- 5.9%) and average strength (6.6 +/- 5.7%), but only negligible gains for upper-body strength (2.1 +/- 5.5%) were observed in untrained lifters. In trained lifters, all strength outcomes were trivial. Combined (all studies), the overall average strength increase was trivial (3.7 +/- 2.4%), although uncertainty allows for a small benefit. Effects on fat and fat-free mass were trivial, and results regarding creatine kinase were unclear. Supplementation with HMB during resistance training incurs small but clear overall and leg strength gains in previously untrained men, but effects in trained lifters are trivial. The HMB effect on body composition is inconsequential. An explanation for strength gains in previously untrained lifters requires further research.

 

[As-21]

שורה תחתונה קראטין וקפאין גם זולים יותר בינתיים המוכחים כעובדים.

 

[Jogo Bonito]

תודה,
שאלה -
יש למישהו מחקר שבו גם בדקו איזה רכיבים מוכלים בNO SHOTGUN?

 

[Rhastago]

<-- קנה 2 חבילות של HMB

נו טוב, נסיים את ה"סייקלים" וניפטר מהקנייה של הדבר הזה :D

 

[As-21]

העיקר בישראלקקי דוחפים לאנשים HMB BCAA אחרי כל פגישת ייעוץ שאנשים עושים שם.

 

[Mike Bikov]

תודה,
שאלה -
יש למישהו מחקר שבו גם בדקו איזה רכיבים מוכלים בNO SHOTGUN?

א. הקפצת אשכול מלפני שנה
ב. למה נראה לך שמישהו יחקור דבר כזה מטומטמם ויבזבז עליו משאבים וכסף? זה כמו לחקור איזה מיקרובים יש בכנף של יונה, אותה משמעות.

 

[Jogo Bonito]

א. מצטער, אבל נתת לינק אליו בפורום תזונה אז חשבתי שהגיוני להמשיך את הדיון לגבי מחקרים אלו כאן...לא עליתי ובדקתי את התאריך למען האמת.

ב. התכוונתי שלפי המוצהר בכל מנת הגשה של NO SHOTGUN יש גם 20 גרם חלבון, אז רציתי לדעת אם זה אושש איכנשהוא, לא התכוונתי לבדוק איזה חומצות אמינו יש שם (בהנחה שיש, זה מוצר די משתלם לדעתי במיוחד כשהוא במחיר מוזל)

 

[Mike Bikov]

אתה מוזמן לקחת את זה לבדיקת מעבדה, יעלה לך 200 ומשהו ש"ח.

 

[Jogo Bonito]

בגלל שצירפת כאן מחקר על זה אז שאלתי...עשיתי חיפוש ברשת ולא מצאתי 😃 בבדיקת מעבדה אני לא אשקיע, אולי אני אנסה לבדוק דרך חבר או משהו - לא עד כדי כך לחוץ לי.