3 Interesting Workout Supplement Studies

The main thing you can ask for from a supplement company is that their product is backed up by scientific research and studies. You’re putting these products into your body, so it’s important to know the ingredients and their effects. Ignorance is not bliss in this case. If you ignore the warning signs then 12 months down the line you might have big muscles, but only at a cost to your health.

Choosing the right supplement is easy and involves getting clued up on how supplements work by reading some of the scientific studies done on them. And with that in mind, here are 3 of the most interesting studies done on major supplement ingredients:

A Study On How Much Protein Is Safe To Consume

One of the key ingredients in any supplement is protein, due to its importance in the muscle building process. As reported by Bodybuilding.com, the study carried out by the International Society Of Sports Nutrition questions if there is an unsafe level of protein that can be consumed, and what the ideal amount is.

Firstly, they found that the amount of protein an active male should consume is between 1.4 and 2.0 grams per kg of body weight. The specific amount you should consume depends on the type of physical activity that you perform. The more intense the activity, the more protein should be consumed. From this study we can conclude that a person doing strength exercises to improve their physique, should consume 2 grams of protein per kg of body weight.

The study also concluded that you will not suffer in any way, shape or form by over-consuming protein. In fact, a lot of people engaged in workout programs and supplement consumption will likely consume much more protein than they need. Some protein myths would have you believe that you can get kidney damage or osteoporosis from excessive consumption. However, as Authority Nutrition explains, there are no studies to back up these claims, so pay no attention to them.

A Study On How GIAAK Can Improve Anaerobic Exercises

There are supplements that can help you go harder and for longer, such as those containing Glycine-l-arginine-alpha-ketoisocaproic (GIAAK). As Bodybuilding.com reports, this substance increased the anaerobic performance of males in two studies. The first was carried out by Dr. Bruce R. Stevens at the University of Florida. It had 13 subjects who were either administered GIAAK or a placebo. The results showed that those who took GIAAK were able to increase their muscle strength by as much as 28%.

Another study, conducted on GIAAK by Truman State University, had 10 subjects who at random were given placebos or GIAAK. Two exercises sessions were run at a separation of 7 days. The findings here were that the individuals who took GIAAK showed significantly higher levels of performance.

A Study On How Beta-Alanine Can Get You Training Harder For Longer

One of the key ingredients that many pre-workout supplements contain is beta-alanine, which is thanks to the following  benefits:

Increases your workout time.

Increases aerobic endurance.

Provides a boost to anaerobic endurance, which is desirable for strength training.

Increases the size of your muscles.

Boosts muscular power.

This study, published by NCBI, shows just how beneficial beta-alanine can be. What’s interesting is that it works best when you exercise in 60-240 second bursts. Since most strength training reps fall into that range, it goes without saying that the majority of people can benefit from it.

This Bodybuilding.com article explains how beta-alanine works. Studies like this, which back-up the effectiveness of ingredients, are worth checking out because they allow you to understand how your supplement works. Any ingredient should have a bunch of studies backing them up, otherwise they shouldn’t be on the ingredients list in the first place.

You can leave a response, or trackback from your own site.

Leave a Reply

Powered by WordPress and WordPress Themes, thanks to Live Jasmin