Health Facts On Green Tea

Green tea has received a lot of press lately. It has moved from the fields of the Far East to the world market. It has been used for medicinal purposes for thousands of years. The Western culture has begun to recognize many of these herbal remedies and their value in medicine. Due to the late stage involvement of the scientific world, research is behind on these remedies. However, real world (anecdotal) evidence supports many of the claims of these herbal treatments.

Green tea has enjoyed a recent surge in popularity due to some of the claims about its health benefits. Many of the health claims are based on historical claims and anecdotal uses. Some others have some scientific backing. Unfortunately, since research on herbal medicine has been lagging behind there may not be as many studies to verify the claims. The promising fact is that green tea has not shown any major side effects from its use, even over the long term.

Green tea has been shown to have the following health benefits:

• Anti-cancer benefits: The antioxidant epigallocatechin gallate (EGCG) has been shown to help prevent a range of cancers.
• Increasing metabolic rate: Green tea contains caffeine and catechin polyphenols that help increase thermogenesis. It may also help with fat oxidation, which will help reduce body fat stores, as well as, increasing endurance.
• Increasing insulin sensitivity: Green tea has been shown to increase the body’s own affinity for insulin, especially in those who may have a slight insensitivity developing. This may also lead to a reduction in the chance of developing diabetes.
• Increased mental acuity and focus: A combination of factors may help increase the ability to focus and cut down on age related degenerative diseases that affect the neurological system.

Green tea has been used for combating many conditions and preventing many others. The following list shows some of the current uses for green tea.

Those uses with no, or little, scientific research yet:

• Preventing Alzheimer’s and Parkinson’s
• Treatment for cancer
• Treating multiple sclerosis
• Reducing LDL and increasing HDL

Those with scientific backing (or solid real world backing):

• As a diet aid, to increase metabolism
• Improving cardiovascular health
• Improving insulin sensitivity
• Reducing free radical damage
• Increasing mental acuity and focus

Whether enjoyed as a tea or taken in capsule form, green tea has some very promising health promoting benefits. The research continues on this herbal compound and more studies are being conducted every day. The results of the previous studies show that this is a good supplement for promoting overall health, as are many teas. It may or may not have all the benefits made by marketing claims, but it does promise to be a valuable tool in overall health. The caffeine content helps increase energy without some of the negative effects associated with coffee. Green tea has no side effects, outside those associated with caffeine, and the potential benefits are numerous. Can you afford not to give it a try?

All About The Bodybuilding Supplement ZMA

ZMA is an all natural supplement that was developed by Victor Conte, in California. He trademarked the name of this patent pending product under the company SNAC, Inc. The company has made claims that it increases testosterone and insulin-like growth factor (IGF-1) leading to strength and muscle gains. Of course, many supplements make these types of claims.

ZMA contains Zinc Monomethionine Aspartate, Magnesium Aspartate, and vitamin B-6. The usual amount of each mineral is 20 to 30 mg of Zinc, 400 to 500 mg of Magnesium, and approximately 10 mg of vitamin B-6. There are some clinical trials that have proven the claim that zinc and magnesium can help increase testosterone and IGF-1. Some opponents of these claims state that the trials did not get baseline zinc and magnesium levels so they cannot be sure that the individuals were not deficient to start. This could lead to an increase due to a deficiency not due to extra nutrients in the body.

One of those studies took place at Western Washington University. Lorrie Brilla, PhD, conducted a study using NCAA football players to see the effects of ZMA on well-trained athletes. The study took place in 1999. A group of players were given ZMA nightly for eight weeks during spring training. Another group was given a placebo. The ZMA group gained strength at a faster rate than the placebo group, based on pre- and post-study leg strength measurements. The more remarkable results had to do with testosterone and IGF-1 levels. The ZMA group had elevated levels of both hormones while the placebo group had lower levels. These results were in well-trained athletes, which is a promising fact for bodybuilders.

Another benefit of ZMA use is better sleep. It is recommended that the supplement be taken 30 to 60 minutes before bed. It has been reported that ZMA users have an easier time falling asleep and achieve a deeper sleep. This is beneficial to the bodybuilder because it is during sleep that much of the body’s repairing takes place. It has also been shown that getting at least eight hours of quality sleep helps keep growth hormone levels elevated, as opposed to those getting less. And, lack of sleep can adversely affect both testosterone and growth hormone levels.

Most Americans get enough zinc and vitamin B-6, but many are deficient in magnesium. Hard-working athletes may lose many minerals and vitamins through sweat and the breakdown and repair of muscles. This deficiency may be the cause of the drop in testosterone and IGF-1 seen in the placebo group from the Western Washington University study. It may also answer the question of how ZMA works.

The formula for increasing hormones requires very specific dosing. It makes it difficult to use a multi-vitamin, or even separate vitamin and mineral supplements. ZMA combines the minerals and vitamin B-6 in the exact ratio designed to optimize testosterone and IGF-1 levels. This supplement should be taken on an empty stomach, at least 2 hours after the last meal and at least 30 minutes before any other supplements. It should not be taken with milk or any other dairy product because calcium blocks the absorption of zinc.

ZMA has some pretty fantastic claims, but also has some scientific data to support those claims. It has been shown to increase testosterone and IGF-1 levels, and subsequently, strength. ZMA may be the next creatine. It has some solid real world evidence, along with solid scientific backing, to substantiate its claims. It may not replace anabolic steroids, but it does seem to be a solid natural supplement that may support the bodybuilder in his quest for increased testosterone levels.

The Effects of Caffeine

Caffeine is common in many foods and drinks enjoyed today. Coffee, chocolate, tea, soda, energy drinks, and other foods have caffeine in them. Supplements are enhanced with caffeine. There are also many caffeine supplements on the market. They are marketed for staying awake and energy. A substance this prevalent can’t be bad, right?

Well, caffeine has had mixed reviews for a long time. Caffeine at first was given no attention. Then, its stimulant effects were noted and it was isolated for use as a supplement. Caffeine pills began to hit the market and it was combined with other supplements to enhance their effects. Coffee was consumed by the gallon. People began making coffee consumption part of their morning ritual to help them wake up. They began drinking it throughout the day and into the night to stay awake.

Then people began to notice some of the negative effects. The jitteriness, anxiousness, dehydration, heart palpitations, sleeplessness, and withdrawal symptoms. This led scientists to investigate further. They determined that caffeine, being a drug, was as dangerous as other stimulants. Coffee, caffeinated drinks, chocolate and caffeine supplements were shunned by the medical world. Then new research came out showing the value of moderate cocoa (in dark chocolate) consumption. And, recently, the benefits of daily coffee consumption have been heralded.

Bodybuilders have had varied uses for caffeine. The stimulant effect has been a popular use. It has also been used in conjunction with many thermogenic compounds to increase metabolism and overall calorie burn. Caffeine has also been used pre-contest for a combination effect; stimulant and mild diuretic.

Caffeine is classified a drug compound in its isolated form. It has drug-like effects on the body. It works on the central nervous system as a stimulant. That is why it increases focus and alertness. It also increases heart rate, and in large amounts can lead to arrhythmias of the heart and even death. Due to this stimulant effect it increases blood flow throughout the body (due to the increased heart rate) which helps circulate other drugs or supplements quicker. This stimulant effect also increases energy consumption causing more calories to be burned. Caffeine has shown a mild diuretic effect, increasing urinary output. Supplemental caffeine can help reduce excess fluid covering the muscles, however, it can be dangerous if not offset by fluid intake.

Caffeine can be very beneficial to the bodybuilder if used sensibly. A cup of coffee in the morning has been shown to prevent obesity, some heart conditions, cancers, diabetes, and other maladies. Caffeine does rob some of the calcium from the bones, if calcium is not sufficient in the diet to offset this factor. Most bodybuilders get enough calcium from dairy products, but if not then a calcium supplement can be used. Caffeine can help speed the metabolism, even during a low calorie, cutting diet. It may help reduce the amount of fat gained during a bulking cycle, as well. The stimulant effect may help to increase the intensity of workouts. It may also give the energy needed to get through the day after a hard workout.

Caffeine has been shown to be safe in normal doses. Large doses can cause problems similar to other stimulant overdoses. Caffeine can be found in the foods we eat, the drinks we consume, and the supplements we take. Offset the diuretic effect with lots of water and avoid other stimulants while using caffeine. Caffeine may be one of the best tools in the energy/fat loss portion of your plan. Use it wisely and the results will speak for themselves.

Creatine Supplementation

Creatine is a staple in the bodybuilder’s arsenal. When creatine entered the market it was considered a natural replacement for steroids. Marketing hype claimed that it was going to change the market forever. Creatine, reportedly, increased strength and lean muscle mass and strength as well as steroids. The affordable price of creatine made it an instant success. Bodybuilders everywhere jumped on the creatine wagon.

As new supplements hit the market, with more hype, creatine was forgotten. When creatine did not live up to its hype in real world results, people turned their attention to new products. Many new supplements, like hormonal pre-cursors, joined the game and overshadowed creatine. Just like so many other well-hyped supplements, they rode the crest of fame and soon languished in infamy. Following the normal trend, new supplements came on scene to replace these and quickly followed suit but creatine is still around. Creatine does have some solid, research-backed results. The real-world results, which really are the only ones that count, have backed up the research results. To understand the benefits of creatine it is important to know what it is and how it works.

Creatine introduces extra phosphates into the energy cycle, at the cellular level. Phosphates are an important part of ATP (adenosine tri-phosphate.) ATP is the immediate energy cycle, it is used for short explosive bursts of energy. It is used for most cellular functions and to produce energy at the cellular level. Activities such as explosive weight lifting, short sprints, and jumping rely on ATP to produce the powerful forces needed. When energy is needed the bond between one of the phosphate molecules and the adenosine molecule is split resulting in a release of energy and leaving a phosphate molecule and ADP (adenosine di-phosphate.) ADP must find a free floating phosphate molecule to bind to in order to become ATP again and create a potential for energy. This is where creatine enters the picture. Creatine places many more phosphates into the cycle for more potential. Additional phosphates means that the ATP energy cycle lasts longer and may produce more energy, resulting in more powerful contractions and delay of the lactic acid energy system. This introduction of more phosphates means more ATP being stored in the muscle cells. This results in more powerful and longer lasting muscular contractions.

Creatine also affects the amount of water stored in the muscle. The additional phosphates creates an imbalance within the cell, requiring more water to be introduced to balance the cell. The muscle cells increase in size with the added water, creating a fuller muscle. A leverage advantage is created which leads to greater power output by the muscles, as well. The temporary increase in size is gradually replaced by protein and structural cells, leading to harder muscles.

Since creatine pulls water into the muscle cells, dehydration is a concern. When supplementing with creatine water intake should be increased to offset this factor. It will also ensure that the water is available to be pulled into the muscles. Extra water is beneficial to overall health anyway.

Dosing of creatine can follow two basic structures. Some people swear by the loading and maintenance formula. This requires anywhere from 2 to 5 days of large doses of creatine to load the muscles followed by a maintenance period. This maintains the creatine at optimum levels. The loading phase may be repeated every 12 to 18 weeks, if needed. The second dosing schedule is a level dosing formula. This follows a level dose from start through the entire supplementation period. The maintenance dose may be slightly higher than in the loading and maintenance formula. In either dosing schedule, taking the creatine with a drink containing simple carbohydrates, such as juice (grape juice is preferred) my increase the uptake of the supplement.

There are hundreds of different manufacturers and each one has a slightly different formula. Each one can supply pages and pages of research about their product and why it is the best. Although the different formulations might approach the issue from a slightly different angle, they are all essentially the same. Any supplement that will introduce extra phosphate molecules into the ATP system will result in more energy, which is the ultimate goal.

Creatine is a simple supplement with a simple process for increasing power output and muscular size. Creatine works at a cellular level to produce more energy for stronger contractions, meaning more strength and more weight lifted. This translates to larger and stronger muscles. Now, isn’t that the goal of all bodybuilding supplements?