directly. It does this by removing ammonia from the body. This toxic compound is produced when amino acids are broken down, such as during exercise, and it leads to fatigue. By keeping ammonia levels low in the body during workouts, citrulline helps to delay fatigue. Having malic acid attached to citrulline further aids energy production and fatigue reduction. That’s because malic acid is an energy metabolite in the body, and it helps to convert the lactic acid that’s produced during exercise into energy. Clinical studies show that patients taking citrulline malate not only experience less fatigue, but produce 35 per cent more energy during workouts and experience a 20 per cent increase in recovery rates between bouts of exercise. GRADE: HHHHH REASON: Impressive research in humans supports the ability of citrulline malate to increase NO levels, boost energy and recovery, and delay fatigue.
NORVALINE is a derivative of the branched-chain amino acid (BCAA) valine. Research has shown that this modified amino acid can boost NO levels by more than 50 per cent! The main way that norvaline works to enhance NO production is by reduc- ing the breakdown of arginine in the body. In the blood vessels, the amino acid arginine is converted into NO, which widens the blood vessels and increases blood flow. However, the enzyme arginase breaks down arginine and reduces NO production. By inhibiting this enzyme, norvaline maintains higher arginine levels in the body and therefore leads to increased NO production. Since citrulline increases arginine levels in blood vessels, taking norvaline along with it is critical for maximising arginine levels and NO production. Arginine also increases growth hormone (GH) levels, which is
230 MUSCLE&FITNESS
critical for muscle growth and strength gains. So in addition to indirectly raising NO levels, norvaline also indirectly raises GH levels in the body for greater gains in muscle mass and strength. GRADE: HHHHH REASON: Both research studies and anecdotal reports are positive on norvaline’s ability to raise NO levels and therefore enhance endurance and strength during workouts and produce greater gains in muscle mass.
L-ALPHA-GLYCERYLPHOSPHORYL- CHOLINE (ALPHA-GPC) is a natu- rally occurring phospholipid com- pound that plays a critical role in the way the brain and muscles function and communicate. Alpha-GPC increases synthesis of the neuro- transmitter acetylcholine in the brain, which is critical for optimal nerve transmission. This leads to better mental focus and even muscle strength. In fact, one study presented at the 2008 Annual Meeting of the International Society of Sports Nutrition reported that subjects taking one dose of alpha-GPC before a workout increased their bench press strength by 15 per cent. Alpha-GPC has also been found to boost GH levels during workouts by almost 50 per cent more than a placebo. This can have a profound effect on muscle growth and strength. GRADE: HHHHH REASON: Research confirms that alpha-GPC significantly boosts GH levels and muscle strength, as well as enhancing brain function.
RUTAECARPINE is an extract from the herb Evodia rutaecarpa. This is the same herb that the popular fat-burner extract evodiamine also comes from. However, rutaecarpine has little to do with fat burning and everything to do with blood-vessel dilation. It works in the blood vessels to increase calcium levels, which activates NO production to relax the
smooth muscle cells and cause vasodilation. Since rutaecarpine boosts NO levels through a mech- anism that is not dependent on arginine, taking it with supplements that boost NO production by con- verting more arginine into NO has additive effects on NO levels and blood flow. GRADE: HHHH REASON: Although research confirms that rutaecarpine dilates blood vessels, there is little research confirming that it leads to enhanced performance and muscle growth.
EPIMEDIUM is the scientific term for the supplement aptly known as horny goat weed. While supplements like agmatine, citrulline and nor- valine work to aid NO production on the front end by increasing arginine levels and enhancing the conversion of arginine into NO, epimedium works to increase NO levels on the back end. When NO is produced in the body, it only lasts for several seconds before it is broken down by the enzyme phosphodiesterase-5 (PDE5). Epimedium inhibits PDE5 so that more NO stays around for longer. Combining ingredients that increase NO production with an ingredient that inhibits NO breakdown maxi- mises blood-vessel dilation and blood flow to exercising muscles. This ultimately leads to greater energy levels and strength during workouts and produces greater results in the long run. GRADE: HHHHH REASON: Research confirms that epimedium is a powerful inhibitor of the PDE5 enzyme and raises NO levels. Anecdotal reports also support its effectiveness in the gym. M&F
THE RATINGS
HHHHH Outstanding scientific research on humans available
HHHH Solid research available; anecdotally effective
HHH Not much human research available but premise is sound
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100 |
Page 101 |
Page 102 |
Page 103 |
Page 104 |
Page 105 |
Page 106 |
Page 107 |
Page 108 |
Page 109 |
Page 110 |
Page 111 |
Page 112 |
Page 113 |
Page 114 |
Page 115 |
Page 116 |
Page 117 |
Page 118 |
Page 119 |
Page 120 |
Page 121 |
Page 122 |
Page 123 |
Page 124 |
Page 125 |
Page 126 |
Page 127 |
Page 128 |
Page 129 |
Page 130 |
Page 131 |
Page 132 |
Page 133 |
Page 134 |
Page 135 |
Page 136 |
Page 137 |
Page 138 |
Page 139 |
Page 140 |
Page 141 |
Page 142 |
Page 143 |
Page 144 |
Page 145 |
Page 146 |
Page 147 |
Page 148 |
Page 149 |
Page 150 |
Page 151 |
Page 152 |
Page 153 |
Page 154 |
Page 155 |
Page 156 |
Page 157 |
Page 158 |
Page 159 |
Page 160 |
Page 161 |
Page 162 |
Page 163 |
Page 164 |
Page 165 |
Page 166 |
Page 167 |
Page 168 |
Page 169 |
Page 170 |
Page 171 |
Page 172 |
Page 173 |
Page 174 |
Page 175 |
Page 176 |
Page 177 |
Page 178 |
Page 179 |
Page 180 |
Page 181 |
Page 182 |
Page 183 |
Page 184 |
Page 185 |
Page 186 |
Page 187 |
Page 188 |
Page 189 |
Page 190 |
Page 191 |
Page 192 |
Page 193 |
Page 194 |
Page 195 |
Page 196 |
Page 197 |
Page 198 |
Page 199 |
Page 200 |
Page 201 |
Page 202 |
Page 203 |
Page 204 |
Page 205 |
Page 206 |
Page 207 |
Page 208 |
Page 209 |
Page 210 |
Page 211 |
Page 212 |
Page 213 |
Page 214 |
Page 215 |
Page 216 |
Page 217 |
Page 218 |
Page 219 |
Page 220 |
Page 221 |
Page 222 |
Page 223 |
Page 224 |
Page 225 |
Page 226 |
Page 227 |
Page 228 |
Page 229 |
Page 230 |
Page 231 |
Page 232 |
Page 233 |
Page 234 |
Page 235 |
Page 236 |
Page 237 |
Page 238 |
Page 239