Foro de culturismo, musculación, pesas, fitness y esteroides anabólicos

Hola a todos, llevo algun tiempo leyendo acerca de los diferentes suplementos (cuales funcionan y cuales no) pero hasta ahora no he visto (si está dejaré en evidencia mis dotes de buscador) por el foro una guia de las marcas recomendables de suplementos.
En la guia de los suplementos que funcionan y no, observe que la marca NUTREX era recomendable en cuanto a la fiabilidad de sus productos.
Por otros lados he visto AMINOSTAR como una gran marca...
Tambien tenemos ON... y una gran lista...

En fin, que me gustaria poder ser yo quien elaborara esta guia de marcas fiables (veracidad de las etiquetas, resultados,etc) pero no tengo la experiencia suficiente para hacerlo.

Por eso quisiera que entre todos hagamos una guia donde pongamos las marcas en funcion de su recomendacion (sin tener en cuenta el precio, simplemente hablo de calidad)

Espero que os animeis y consigamos tener una referencia fiable para poder comprar nuestros productos.

UN SALUDO!

lamentablemente eso seria publicidad.

Cierto no habia caido yo en ese punto...

Pero, ¿no hay manera de hacerlo de alguna otra forma?

Espero que no se entienda que quiero hacer publicidad de nada... porque desde luego lo que
intento con esto es que tanto los que no sepan nada como los que saben algo mas tengan una referencia de utilidad a la hora de comprar los productos. Son (somos) muchos los que gastamos o hemos gastado dinero en productos que no merecen la pena.

No quiero crear el debate de esto funciona a mi y a ti no, la dieta, el entreno, etc etc. Cosas que deben darse ya por sabidas a mi entender. Trato de que se diga esta "familia" es buena en general y esta otra no...

SALUDOS!

Si hablar de marcas yo pongo mi granito de arena con la revisión de un suplemento muy socorrido

CLA

Resumen
CLA, es un ácido graso que se ha vuelto popular en una variedad de suplementos dietéticos en el mercado hoy. Naturalmente disponible en carne y productos lácteos productos, se ha vuelto muy común utilizarlo como un suplemento para la pérdida de peso y bienestar general. el CLA participa en la tendencia en el mercado utilizar ingredientes más naturales que el cuerpo necesita de todos modos en lugar de un montón de sintéticos y estimulantes.

Más allá de las consideraciones de pérdida de peso, CLA está pensado para ofrecer antioxidantes para el cuerpo. Puede ser le interesante el saber que CLA a menudo se anuncia como una solución anti-grasa abdominal. Normalmente, esto como todos ya sabemos la oxidación de la grasa en forma localizada no existe,
Ingredientes principales y como trabajan
CLA es un grupo de trece isómeros del ácido Linoleico. Como se señaló anteriormente, es Naturalmente, disponible en una variedad de alimentos, pero especialmente en la carne y los productos lácteos

la suplementación de CLA puede traer consigo algunos riesgos. Puede llevar a una mayor resistencia a la insulina, dejando al usuario más vulnerable a la diabetes. La administración de suplementos de CLA también podría aumentar el riesgo de enfermedades cardiovasculares y inflamatorias.

sin embargo no encuentran artículos y/o estudios contundentes que nos ayuden a entender los beneficios y efectos secundarios de dicho producto
Precio
CLA suplementos abundan en el mercado, por lo que los precios varían de acuerdo a fabricante, producto y similares. Hemos visto los precios que van desde $ 11 a 42 dólares.
Conclusión
CLA es, por supuesto, nada para discutir. el ser humano adquiere el CLA en forma natural de los alimentos y tomar una cantidad extra podría no ser siempre bueno es importante comentar que no se debe poner las esperanzas muy altas cuando hablamos de una suplementación de CLA como movilizador de grasa

BCAAS

by

Joel and Joshua Seedman

Founders of Advanced Human Performance



The essential branched chain amino acids (BCAA's) include leucine, isoleucine, and valine are of special importance for athletes because they are metabolized in the muscle, rather than in the liver (26). Theoretically, after digestion once protein is broken down into individual amino acids these amino acids can either be used to build new proteins or be burned as fuel to produce energy. If the athlete’s diet is adequate in nutrition then the above “essential” amino acids will be used for protein synthesis which is optimal for advanced human performance. It should also be noted that essential amino acids are not produced in the body such as non-essential amino acids, but rather obtained through proper nutrition. Therefore, it is often theorized that the supplementation of BCAA’s are of essential importance to athletes due to their ability to alleviate any deficiencies that the body alone cannot produce. BCAA’s have also been known in reducing fatigue in both anaerobic and endurance sports. It has also been noted that leucine may be the most critical BCAA because of its anti-catabolic properties and vital role in protein synthesis (83).



BCAA’s have a great deal of thorough and conclusive research surrounding them. Although there are a few studies which show mixed results it should be noted that most studies seem quite favorable in regards to the supplementation with BCAA’s. In a study performed by Ohtani et al (27) the results showed that the subjects who received BCAA’s had a significant increase in exercise efficiency due to the heightened levels of aerobic and anaerobic capacity as compared to the placebo group.



Other studies of similar characteristics of supplementing with BCAA’s have also been consistent with the above results. For example, another study performed by Ohtani et al (29), a thorough before and after analysis concluded that markers for physical conditioning, fitness, and endurance greatly improved. In fact, only 2.2 g of the amino acid mixture three times a day significantly improved other physiological markers such as: red blood cell count, hemoglobin, hematocrit, serum albumin, fasting glucose, and a decrease in creatine phophokinase (p<0.05), suggesting increased hematopoiesis and glycogenesis, and rapid alleviation of muscle inflammation by the amino acid mixture. All of these beneficial factors may be of huge significance in high performance athletes especially in terms of overall conditioning.



Another study by Sugita et al (28) demonstrated the effect of an amino acid mixture, mainly consisting of BCAA’s on recovery from muscle fatigue and damage after eccentric exercise training. Twenty-two male college students were given 5.6 grams of the amino acid mixture twice daily which resulted in a faster recovery of muscle strength than that of the placebo group. The oral ingestion of the amino acid mixture was proved to be effective for muscle strength recovery after the eccentric exercise.



Perhaps one of the most profound studies on amino acid supplementation to date was done by Kraemer et al (30) in which 17 trained men randomly assigned to either and amino acid group or a placebo group underwent a 4 week training routine of total body resistance training. The first two weeks of training was an overreaching stage in which the total volume of training was relatively high which was then followed by a two week period of tapering or less total volume. Before any of the training took place there were base line measurements taken to determine strength such as 1RM bench press and squat as well as a ballistic bench press and jump squat to determine power output.



The results in this study were quite interesting. First of all it appears that both groups had significant increases in strength, power, and resistance to fatigue after the entire four week period which can be attributed to the training program. This would support the fact that overreaching can be very beneficial to athletes trying to improve performance. However the interesting results show that the placebo group experienced significant decreases in strength in the first 2 weeks of the training program where the subjects were in a stage of overreaching. However, the amino acid group did not have any change in performance during this period. This was obviously due to the anti-catabolic effects that BCAA’s promote in the body. Thus for athletes interesting in peaking performance through the use of strenuous and intense exercise where initial decrements of performance can occur these negative symptoms can be regulated and possibly negated by the supplementation of BCAA’s.



BCAA’s have a positive effect on reducing fatigue and help in maintaining plasma levels of BCAA’s in the body. Coombes et al (84) examined the effects of branched-chain amino acid (BCAA) supplementation on serum indicators of muscle damage after long periods of exercise. They hypothesized that BCAA supplementation would reduce serum indicators of muscle damage. There were 16 healthy males randomly assigned to either an experimental group in which they supplemented with 12 grams of BCAA’s a day or a control/placebo group. Both groups participated in a two hour cycling activity at an intensity of 70% VO2. The results of this study clearly show that BCAA supplementation played a significant role in reducing levels of plasma markers associated with muscle tissue damage after intense endurance exercise. Of further interest, there have been many other studies similar to this in which plasma levels of BCAA’s have been significantly reduced by BCAA supplementation. Low amounts of BCAA plasma levels, specifically leucine, have been correlated with increased levels of fatigue and reduced markers of physical performance (85).



Another interesting function of BCAA’s is their profound effect on clinically diagnosed patients with specialized diseases or health problems. First, BCAA’s may support liver health in patients with liver disease (31). Also, patients suffering from amyotrophic lateral sclerosis, or ALA, may show improvement after using BCAA’s (32). Third, BCAA’s may help support health and recovery in patients who have experienced trauma, extreme physical stress, kidney failure, and burns (33). Finally, BCAA’s may aid in recovery after surgery (34).



Dosage recommendations for BCAA’s vary widely and more research is needed before finalization is made for the best supplementation dosage of BCAA’s. However, the most recent research indicates that dosages typically range from 200-300mg of each BCAA daily to 2-5 grams of each daily. It however seems that the smallest beneficial dosage of BCAA’s is 150mg of each leucine, isoleucine, and valine daily (35).

CREATINA

Creatine has been one of the most popular and widely used supplements for over a decade. Although its effectiveness and safety have both been questioned over the years, there is a great deal of conclusive research and evidence that gives fair reason for athletes to supplement with this product. Creatine monohydrate is also considered by many to be the most popular and effective legal bodybuilding supplements on the market.



There are specifically three major forms of creatine: monohydrate, micronized, and ethyl-ester. Creatine monohydrate is creatine in its raw and most basic form. Creatine ethyl ester is creatine monohydrate with an ester attached, which is rumored to have the highest absorption rate. Micronized creatine has smaller particles of creatine with 20 times more total surface area for greater uptake into the bloodstream and a greater absorption rate. Once creatine is synthesized in the body it is than transported through the bloodstream to the muscles where it plays a pivotal role in energy metabolism. One of the central theories behind creatine usage is based on the scientific theories of ADP being converted to ATP. ATP is the primary energy source for the body’s working muscles during intense exercise. Therefore, during periods of high intensity anaerobic work, lack of ATP seems to be the limiting factor in terms of being able to continue high intensity exercise in an efficient manner. When the body is incapable of producing ATP, large amounts of ADP can be used for fuel to create ATP if an extra phosphate is added to the ADP. Thus, creatine is the method for adding this extra phosphate which ultimately leads to an increased supply of ATP which is beneficial for high level performance (1).



There are many claims surrounding creatine as being an advanced muscle building product. These claims are based on the theories of increased ATP re-synthesis from ADP as previously mentioned (1). Supplement companies also claim that higher levels of ATP lead to greater amounts of work being achieved during resistance training in high intensity anaerobic work. This leads to increased surface area of the muscle due to an increased rate of protein synthesis that is achieved through higher musculoskeletal workloads. One of the most common claims surrounding creatine is its cell volumizing effect. This is also known as increased water retention especially among skeptics. However, proponents of this supplement are convinced that this cell volumizing effect is a necessary component for any increase in muscle hypertrophy. Supposedly, when the muscle is volumized it is forced to expand via added surface area in order to accommodate the extra fluids in the muscle.



For the purposes of this literature review the research cited and reviewed will be focused on creatine monohydrate due to the fact that most of the present research has been isolated to this form of creatine. However, this does not negate the fact that micronized and ethyl ester creatines are just as effective if not more so than creatine monohydrate.



There have been countless studies relating to creatine and its impact on physical performance. Most studies have examined the impact on strength, muscular hypertrophy, power and speed, or endurance training. In a double blind study performed by Kreider et al (2) in which 16 physical education students performed 10 bouts of 6 seconds each on a stationary cycle with 30-second rest periods between individual bouts, the findings were significant. The results showed that individuals who took 20 g of creatine for 6 days were far more capable of maintaining cycle speed. Similar results were seen in many other studies of repeated high-intensity exercise as noted by the author.



In a double-blind study by Kreider et al (3) performed on 52 collegiate football players over a period of 28 days the results were also positive. It was found that those who supplemented with creatine and creatine plus beta-hydroxy beta-methylbutyrate (HMB) had greater increases in lean muscle and bone mass compared to the placebo group.



In another study performed on 33 collegiate football players undergoing a 10-wk resistance training program, results showed that creatine had a greater increase in strength, muscle mass, and certain beneficial hormonal changes compared to the placebo group. Specifically, those who supplemented creatine with beta-alanine had the greatest increase in muscle mass. Also the creatine only group and the creatine plus beta-alanine group had far greater increases in strength, muscle mass, IGF, and body fat composition than the placebo group. Therefore this study shows that although creatine has a very positive effect on physiological makers of human performance it appears its effectiveness is maximized when combined with other forms of supplementation such as beta-alanine. Also, of further note is that recent claims by supplement companies have been marketing beta-alanine and creatine combinations as the greatest method of supplementing with creatine.



In a study performed by Izquierdo et al (4) a group of 19 trained athletes underwent a study to determine the effects of creatine supplementation (20 grams a day for 5 days) on maximal strength, muscle power production during repetitive high-power-output exercise bouts, repeated running sprints, and other markers of exercise performance. The results showed that creatine supplementation significantly increased body mass, number of repetitions performed to fatigue, and total average power output values. Creatine supplementation also had a positive impact on the average running times during the first 5 meters of the six repeated 15-m sprints.



In conclusion, this study showed that short-term creatine supplementation leads to significant improvements in lower body maximal strength, maximal repetitive upper and lower body high power exercise bouts, and muscular endurance. Further results also indicated enhanced repeated sprint performance and reduced fatigue in the vertical jump test following bouts of high intensity exercise. However, contrary to most scientific findings such as those found in a study performed by Zoeller et al (5), this study did not show any improvements in aerobic endurance or aerobic capacity with creatine supplementation which may be do to the short term duration of this study. On the other hand, Zoeller et al.’s (5) study showed an increase in aerobic endurance with four weeks of creatine supplementation.



Although these findings seem one sided and highly optimistic there are numerous other studies which support the previous conclusions. In a study performed by Kilduff et al (6) five days of creatine supplementation increased body weight and fat-free body mass in resistance trained men who were classified as responders. Maximal strength and total force output during a repeated maximal isometric bench press test were also significantly greater in the creatine group compared to the placebo group. Yet, another study by Preen et al (7) indicated that creatine ingestion of 20 grams a day for only five days improved exercise performance during 80 min of repeated sprint exercise. The author goes on to note that this may be due an increased total creatine store and an improved replenishment rate of phosphocreatine, which is a common theory behind creatine supplementation.



Peeters et al. (8) noticed that creatine supplementation appears to increase strength and lean body mass when combined with a resistance training program. Increases in strength may be attributed to an increase in intramuscular phosphocreatine stores that are used to replenish ATP during high-intensity exercise. Furthermore, the gains observed with regard to lean body mass may be due to an increase in muscle protein synthesis and cell volumizing that occurs within the muscle cells (9). Thus, strength training athletes who desire gains in strength and lean body mass may benefit from creatine supplementation (e.g., football players, bodybuilders, and power lifters). Furthermore Peeters et al. found that creatine supplementation was also beneficial for endurance athletes.



Terjung et al. (10) noticed that short-term creatine supplementation (5–7 days of 20 grams a day) can lead to an improvement in performance. Most but not all of the studies indicate that creatine supplementation significantly enhances the ability to produce higher muscular force and/or power. Terjung et al. (10) also noted that the greatest improvements in performance seem to be found during a series of repetitive high power output exercise bouts. These increased by 5–20% over that measured for the placebo group. These experimental protocols typically employed exceptionally high-power output efforts (e.g., maximal cycling and/or power jumping that can be maintained for only a short period, usually seconds) separated by fairly brief periods of rest (e.g., 20–60 s). As discussed above, these are the exercise conditions where the transitional energy contribution from PCr is likely most significant.



Rawson et al. (11) noted that even though there is considerable variability in the increase in muscle strength and weightlifting performance in subjects ingesting creatine during resistance training, subjects ingesting creatine experience on average of 8% greater increase in muscle strength than the placebo group (20% vs. 12%) and a 14% greater increase in weightlifting performance (26% vs. 12%). Additionally, untrained subjects experienced a larger increase in muscle strength following creatine supplementation plus resistance training than trained subjects (31% vs. 14%).


Furthermore, Flanagan et al. (12) found that creatine supplementation will not increase the maximal contraction velocity or the peak power production of muscle in the non-fatigued state. Therefore, weightlifters should be aware that supplementation will not suddenly, directly increase their maximum in the snatch or clean and jerk. However, Flanagan et al. noted that creatine supplementation will delay fatigue, facilitate recovery, and increase power output in the later stages of training. This will allow the weightlifter to perform a greater workload in each training session, which over time will assist in increasing performance in maximum effort lifts. Creatine supplementation is of particular benefit during high-intensity, fatigue-inducing, and high-volume training phases. Therefore, from Flanagan et al.’s findings it appears that creatine supplementation has been demonstrated to enhance performance when the PCr energy pathway is heavily taxed. Thus supplementation will benefit weightlifters most when they are in periods of training where considerable muscular fatigue is induced.

From the above studies and others of similar context it appears there are several effective ways of supplementing with creatine. The most common seems to be a loading period of 20 grams a day for five days followed by a maintenance phase of 3-5 grams of day for 4-6 weeks or longer. Although there are many other dosage recommendations for creatine more research is needed in order to finalize such theory and speculation. This is especially true with the insurgence of micronized and ethyl ester creatine as the claims of higher absorption rates and smaller dosages have been advocated. It also appears that creatine taken in conjunction with either beta-alanine (a fatigue and lactic acid buffering agent) or HMB (an anabolic compound) maximizes the effectiveness of the product in order to produce maximal gains in human performance.





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